The word diet does not have to be a reason for concern. As a rule, this word only refers to the type of food and the combination of food items you eat every day. However, there are some people who are consuming more calories than they are expending. In other words, these people do not have a balanced meal plan which is contributing greatly to their steady weight gain. One of the best ways of regaining that balance between calorie intake and calorie expenditure is to go back to the basics – food basics, that is. Here are a few essential diet tips to help you get back in shape in no time.
1. Cut back on sugar. Sugar is omnipresent these days. You can see it drinks, in baked goods and almost all kinds of condiments and marinades. Unfortunately, sugar products (like table sugar, refined sugar, confectioner’s powder and honey) have the inherent ability to affect your blood sugar level. Once the level is elevated, this triggers an automatic response telling you that you want to eat, even if you are not really hungry, or you just finished a rather large meal. In turn, this leads to over eating and the desire to consume more sugary food items… which elevates the blood sugar more; and the cycle continues.
Using artificial sweeteners can curb those unwanted food cravings. However, it is also important to remember that artificial sweeteners can also affect your health in the long run. So if possible, try to gradually wean yourself from your dependency on sugar, and then from artificial sweeteners, and then from sweets altogether. If you find yourself craving for something sugary, try chewing on a naturally sweetened fruit instead.
2. Cut back on over processed grains. White bread and white pasta may be easier to work with and pleasing to the eye. But the truth is these are over processed grains that contain very little nutritional value. In fact, many of these, especially those with fortified labels are now being artificially re-injected with minerals and vitamins just to make them more nutritious. The worst thing about these over processed grains is that they also elevate the blood sugar quickly, which lead to overindulgence and steady weight gain.
In order to ensure that this does not happen, try substituting whole grain products for your usual bread and pasta products. Darker and coarser colored breads and pasta take a longer time to be broken down by the digestive system. That means their nutrients are released into the blood stream at a slower but steady rate, giving the body time to adjust to the changes. At the same time, because the grains are larger and more fibrous, it makes you feel fuller for longer periods of time.
3. Drink loads and loads more water. No effective diet plan is without this tip. Calorie free, water is probably the best weight loss product there is. You can consume large volumes of water without worrying about possible weight gain or affecting your blood sugar level. In order to reap H2O’s benefits, it would be best to substitute water (that will be plain, unflavored drinking water) for most of your supply of sugar filled drinks like sodas and alcoholic beverages.
Tags: artificial sweeteners, automatic response, balanced meal plan, blood sugar level, calorie expenditure, diet tips, food basics, sugar products, unwanted food, word diet