Top Ten Diet Tips
Understanding your own diet, and how the type of food you eat affects you as an individual, is the key to living healthily and feeling good.
The following diet.co.uk top diet tips are specially chosen to help dieters get the best out of their food and drink.
The classic tip, which is age old and remains as true today as ever, if you wish to lose weight, eat less food and exercise more.
It sounds easy. However, given the busy lives many of us lead, this can be difficult in reality.
Diet Tip No. 1: Drink Lots of Water and Calorie-free Drinks
A lot of us mix up thirst with hunger. Often we eat extra food whereas a glass of cold water is all we needed to have drunk.
Glasses of plain drinking water may not tickle your fancy. So you could have a low calorie squash instead or have a herbal tea. There are lots around and they have few calories with lots of flavour.
Diet Tip No. 2: It is Important to Consider What You Can Add to Your Existing Diet and not what ought to Remove from your Diet.
It is important to ensure that you get at least your minimum recommended 5 portions of fruits and vegetables on a daily basis. It may sound like a lot of fruit and veg. Nonetheless, by doing so you ensure your fibre intake requirement is met. You will also be more satisfied by the volume of food you eat during the course of the day.
You are then less likely to overeat as the fruits and vegetables displace fat in your diet. They also provide the dieter with key health benefits, that is, clean your blood and provide you with necessary vitamins and minerals. Fruit and veg contain multiple disease-prevention phytochemicals.
It is indeed possible not to just treat vegetables as side dishes. They can be used in stir fries, risottos, pilaus, pastas including lasagne and numerous Indian vegetarian dishes.
Diet Tip No. 3: Eat When You Are Actually Hungry
It is crucial to eat when you are actually hungry. Many of us eat because we enjoy it, it gives us something to do or we comfort eat.
Hunger is the only real trigger we need to know we need to eat. Once you have eaten, you ought to feel better; you should not feel bloated, stuffed or tired. Your stomach is just the size of a fist, so it does not take much food to fill it fully.
It is also advisable to keep portions to a reasonable amount.
Diet Tip No.4: Try Not to Snack at Night time
A lot of us eat more after dinner as opposed to during the day, as you then have some time to relax and take it easy.
It is also easy to sit with a bag of chips or a huge packet of crisps in front of the television.
We forget how much we eat in front or the television as we forget to be mindful. It is better to try and have a low-fat ice cream or a small packet of low calorie biscuits.
Diet Tip No. 5: Eat Your Favourite Foods
Do not put your favourite foods out of bounds. It can trigger overeating on the rebound. Just try to approach your favourite foods in moderation, like eating one biscuit instead of several, or a slice of cake instead several.
So it is not about doing away with your favourite foods. It is about approaching them in moderation.
Diet Tip No.6: Try to Enjoy Treats Outside Your Home
Talk a walk to the coffee shop or go out for your favourite treat.
It is important not to be tempted by treats at home.
And for the times when we cannot go out and get that treat, keep various types of fruit handy.
Diet Tip No. 7: Eat a Few Small Meals Each Day
Should you eat fewer calories than you burn, of course you are going to lose weight. However, should you be hungry at all times, then eating fewer calories is not the easiest thing to do.
Research shows that those who have 4-5 meals or snacks on a daily basis are better able to control their weight and appetite better.
It is better that you divide your daily calories into snacks as well as smaller meals and have as many of them early in the day. The last time you ought to eat is dinner time.
Diet Tip No. 8: Have Protein at Each Meal
Protein is more satisfying than carbohydrates or fats. Therefore, it is a key diet tool for weight loss and weight control.
Diets high in protein and moderate in carbohydrates and regular exercise help with weight loss.
Adequate protein helps maintain muscle mass, encouraging fat to burn whilst ensuring you feel full. So ensure that you make healthy protein choices, such as, cheese, yogurt, beans and nuts for meals or snacks.
Diet Tip No. 9: Spicy Up Your Food
Put some flavour into your meals by adding spices or chillies.
Flavoursome foods stimulate the taste buds, making the food so much more satisfying. You are likely not to want to overeat.
Diet Tip No. 10: Keep Healthy Convenience Meals in Stock
Stock a few ready to eat snacks as well as ready made meals. Otherwise, you may feel like eating the entire packet of biscuits, scoff a couple of slices of cheesecake or order that whole pizza. Whereas, you can have a healthy meal ready in 5 or 10 minutes.
- Fat-free microwave popcorn
- Low calorie pasta meals
- Low calorie Indian meals
- Pre-cooked chicken breasts
- For vegetarians, prepared Quorn meals or snacks
- Cans of beans or spaghetti
- Whole-grain wraps or pitas
- Pre-cooked brown rice