A Good Weight Loss Program - a never-ending quest.
Contrary to popular belief, eating less is not the solution when you're looking to lose a few extra pounds. And unfortunately... there are lots of weight loss programs that will emphasise that.
Reducing your food intake will help you lose weight but the human body needs a certain amount of daily dosage. This includes the consumption of sufficient vitamins, proteins and iron etc every day to make sure the body stays healthy and functions properly.
On the other hand, excess of anything can be detrimental to one's health. Therefore, eating too much of a particular food, or none at all can also lead to problems such as a deficiency of say, calcium for example.
It is important to find the right balance in your meals if and when you decide to go on a weight loss regime. A bit of the Yin, a little of the Yang will make certain that your body finds enough nutrition and the resources to function as it should on a daily basis without you having to worry about an expanding waistline or the health concerns that can arise from being overweight or obese.
There are weight loss programs and recipes available for those of us out there who're either too busy, or too lazy, to implement an exercise regime, and would like to lose weight through diet plans only.
Some of them are single-recipe meals or food tricks that you can incorporate into your daily routines without too much hassle, while others are elaborate programs extended over a period of weeks or months to help you lose weight, and then maintain that weight loss.
The Big Breakfast Diet
We have all heard the emphasis our elders place on a nice, hearty breakfast at the beginning of the day. Well, this diet plan, popularly known as The Big Breakfast Diet works on the same principle.
This diet plan will also appeal to you because it has more to do with the timing of the meals as compared to their contents! The source of this plan is a book by the same name penned by Daniela Jakubowicz.
The basic premise of this author is that you consume a sizable amount of calories (anywhere from 610-850) in the morning, preferably before 9 am. Doing this activates the body's metabolism and your body now makes better use of its circadian rhythms, allowing better digestion and fat burning.
What is even more interesting is that you do not have to exclude mouth-watering delicacies like ice cream and donuts from this diet plan! However, these should not be included in your diet at the behest of protein and fiber-rich foods.
If this plan is followed properly, one can lose up to 25 pounds in a month according to Jakubowicz. Let's review the items that you can eat under this plan.
To begin with, most working people literally struggle everyday to first think about what to prepare for breakfast, then actually prepare it, and then finally find the will to actually eat it!
But it is not the "Big"-iness of the breakfast that keeps you full all day; you have to incorporate the right balance of protein, carbohydrates, sugars etc.
Sample Breakfast
The following is a sample breakfast that is prepared according to the aforementioned guidelines.
· Scrambled eggs (country-style) prepared with 3 egg whites, cheese (2 oz.), veggies, and ham (2 oz.)
· English muffin (half) with cream cheese
· Cereal with milk (ideally 8 oz.)
· Smoothie (strawberry)
· 1 Chocolate fudge brownie
So now you probably have an idea of what a "Big" breakfast looks like. Once again, it should maintain a balance between proteins and carbohydrates, and you don't have to give up on sweets!
Lunch
Lunch should comprise of 3 servings of protein, including vegetables, both low-calorie (3 servings), and sweet ones (2 servings). Finally, delight yourself with 1 serving of fruit.
Lunch should be taken by 2 pm.
Dinner
You can have up to 3 servings of protein in dinner, though there is always an option of consuming lesser proteins, followed by 2 servings of sweet vegetables. If you still feel hungry, fill your tummy with unlimited helpings of vegetables with low calories. Finally, give your taste buds a treat with 2 servings of fruit.
You should take dinner a few hours after lunch. Note that these timings can go up by 1 hour (but not more than that) during the winter season.
You may have noticed that the intake of protein is overly emphasized in this plan. This is because protein makes you feel full. On the other hand, carbohydrates convert into energy, fueling up the body's fat burning process. This effect is enhanced when the right amount of carbs are taken in the morning.
Moreover, the sweets are included in all meals simply to prevent cravings. If you do not feel like eating breakfast, go ahead and have it. As you continue with the diet plan, both your body and your taste buds will adjust to the timings.
Now a word about the timings. Many experts who have reviewed this diet plan have noted that there is nothing spectacular about the 9am time period or the 600 calorie quotient.
However, all experts have endorsed the principles behind this plan, namely have a good breakfast in the morning with limited meals in lunch and dinner to avoid overeating as well as hunger cravings.
The Mediterranean Diet
The Mediterranean Diet is not like your typical diet plan. It rather revolves around food items of places neighboring the Mediterranean, such fish, fruits, and olive oil.
Likewise, items comprising meat and cheese will be avoided or at least their quantity will be lowered.
Along with helping you to eat healthy and losing weight, this plan also helps you to avoid heart problems like heart attack, as well as other medical conditions like type II diabetes and Parkinson's disease.
Planning the Mediterranean Diet
The attractive feature of the Mediterranean diet is that it can be incorporated in one's daily eating routine. Things that you can add to your daily diet under this plan are:
· Fruits and Vegetables- Blueberries, Grapes, Broccoli, Beans, Olive, Spinach, Lentils, and Chickpeas etc.
· Whole-Grain-Pasta, Oats, Brown rice, and Couscous etc.
· "Good"* Fats- Olive oil, Canola, Flaxseed etc.
· Fish- Tuna, Lake Trout, Salmon, and Mackerel etc. Eat at least twice a week.
· Low-fat Dairy Products-Milk and Cheese etc. Have small amounts on a daily basis.
· Poultry and Eggs-Eat every alternate a day or once a week.
*Good fats are unsaturated fats. It is widely held that about 35% to 40% of daily calories come from unsaturated fats found in items like palm oil, coconut oil, and butter. In this diet plan, you should also limit the consumption meat and dairy products made from whole milk.
What else? Oh yes! Reduce consumption of red meat. Only have limited servings (up to 3 oz.) at varying days throughout the month. As far as sweets and desserts are concerned, restrict them to only a few times a week.
This includes your daily soda as well! You should rather opt for red wine in the Mediterranean diet plan. Women can have 1 glass, while men can enjoy up to 2 glasses per day.
How to Add the Mediterranean Diet Plan to your Everyday Diet?
The following suggestions will help you include healthy Mediterranean foods in your otherwise Western diet:
· Instead of using butter, you can have olive oil and fresh herbs with your morning toast
· Take the cheese out of your salad and replace it with seeds and nuts
· Avoid the bacon and instead go for a sandwich made with slices of avocado
· Try herbs and spices instead of salt for taste
· For dessert, try a piece of fruit instead of a piece of cake or chocolate. This can include baked apples or dried fruit as well
· Olive oil can also mean sauce on your pasta, along with pine nuts and a wee bit of Parmesan cheese
· Avoid red meat for lunch and dinner and replace it with broiled or grilled fish with olive oil.
· Stay away from white flour and go for whole-grain products
· Ground flaxseed can serve as a healthy addition to your cereals, soups, and low-fat yogurt
· Drink fat-free or 1% milk and use it for baking purposes as well
· Replace mayo or cream based vegetables and dip them instead in a vinaigrette dressing or hummus
Finally, resort to cooking with canola or olive oil instead of oils immersed in saturated fat. You can consult a dietitian, or even surf the internet to get further tips on incorporating the Mediterranean diet to your daily routine.
Note: You can maximize the benefits of the Mediterranean diet by some physical activity. This doesn't necessarily mean the gym exercises. Just do anything that keeps your heart beating.
Even housework and taking the stairs instead of the elevator qualifies. Yes, we know, the purpose of a diet plan is to help you lose weight with changes to food and drink only, but hey, you are not getting anywhere by being a couch potato!
For your success,
Adrian Obijeski