The aim is weight loss. Balanced diets fall within accepted ranges for the amount of protein carbohydrates, fat, and other nutrients. The claim is to lose weight 2 pounds per week.
There is more to dieting than counting calories. In some programs they assign points’ value to every food taken. The weight watchers points plus program which was launched in November 2010. It is based on its protein, carbohydrates, fat and fibre. So if one is asked to make a choice between a 200 calorie fruit smoothie and 200 calorie iced coffee. The smoothie would be a smarter choice.
One can eat food for whatever he or she likes provided one should stick to the daily Points Plus target. Which is a number based on one’s gender, weight, height and age. Processed bologna has the highest points value which means it should be eaten in small amounts or less often while fresh fruits and most vegetables carry zero points. One is free to eat all as many as one can to feel full. This is because fruits and veggies are rich in fibre and are more filling than a candy bar.
What are the dos’ and don’ts:
- Stick to the daily points value based on its protein, carbohydrate, fat, fibre and calories as well as how difficult one’s body has to work to burn it off.
- Do not overdo alcohol. It should be drunk with moderation.
- Have a barley breakfast. This is new oatmeal. It was found out that barley or rye kernel for breakfast keep blood sugar on an even keel. This is because the carbohydrate present on barley and rye kernels are “low glycemic index” which means they raise blood sugar more slowly than some other carbohydrate food. This prevents a spike then drop in blood sugar which can leave one feeling famished. Best would be hulled barley rather than pearl barley.
- Beef up your lunch salad. One of the common mistakes dieters make is by eating a vegetable salad with little or no dressing at all then by mid-afternoon a dieter would be starving. Salad may be a great choice but just add some protein and little fat to keep one feel full longer. Top your greens with a 3 ounce piece of chicken breast, with it 26 grams of protein but just 140 calories were added to one’s diet. Add about 2 tablespoons of light salad dressing and this food (salad) could be filling enough to get through the 3pm hunger.
- Stock up on frozen vegetables. Fresh vegetables are delicious and nutritious but it causes too much trouble in the preparation. Stocking the freezer with frozen vegetables would make things easier. It would even be better to cook it ahead of time and keep in the fridge ready to dump into canned soups or add to a salad.
- Make a party tray of big vegetable platter with low fat dip in the side. Keep in the fridge to encourage one to have a healthy snack and avoid higher calorie content on the fridge.
- Turn down the thermostat. Brown fat is considered good fat compared to a regular or white fat which stores calories and tends to accumulate. That is why spending in a chilly house about 61 degrees Fahrenheit may boost the burning power in one’s body.
- Down size the dinnerware. This is because the larger the plate the more food is placed on it./ So better use small plates for it can help a dieter to eat less.
- Go out for treats. If a person on diet has this indulgence for sweets, do not keep it in the house. Like if brownies would be a favourite allow yourself to go out and buy. Because sometimes hassle tasty treat are less likely to be eaten.
- Fit in a pair of pants that is tight but not impossible to zip. Do this on a Friday. If the pants snug this will motivate one to eat less and stay on the track of the diet program.