Weightloss Tips

In a bid to fight off the spare tire around the waistline, many have been looking at healthy diet foods.  There are thousands of weightloss diets in the market.  As I have not tried most of the weightloss diets, I am not able to give a first-hand account.  However, to me, weightloss diets should include healthy diet foods such as fruits, vegetables and lean meat. 

Below is an article extracted from  Lifestyle, My Paper March 3, 2009. 

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Do you know a new study has found that eating heart healthy, low calorie foods and exercising are the key to losing weight, regardless of levels of protein, fat or even carbohydrates.

The research, funded by the National Heart, Lung, and Blood Institute of Health (NIH), seems to argue against blanket use of diets that do not necessarily limit calories but call eating certain foods such as vegetables or proteins, at the expense of others. 

The NIH study of 811 volunteers, 38 per cent of them men and 62 per cent women, aged 30-70 and either overweight or obese, looked at diets that have been popular in the United States in recent years, even as the number of obese Americans soared. 

The “Preventing Overweight Using Novel Dietary Strategies (Pounds Lost) study found similar weight loss after six months and two years among participants assigned to four diets that differed in their proportions of these three major nutrients”, said researchers. 

“The diets were low or high in total fat (20 or 40 per cent of calories) with average or high protein (15 or 25 per cent of calories). Carbohydrate content ranged from 35 to 65 per cent of calories.” 

“The diets all share the same calorie-reduction goals and were heart-healthy, low in saturated fat and cholesterol while high in dietary fibre,” said researchers, whose study will be published on Thursday in the New England Journal of Medicine. 

Participants lost an average 5.9kg at six months and maintained a 4 kg loss at two years.  

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In a bid to fight off the spare tire around the waistline, many have been looking at healthy diet foods.  There are thousands of weightloss diets in the market.  As I have not tried most of the weightloss diets, I am not able to give a first-hand account.  However, to me, weightloss diets should include healthy diet foods such as fruits, vegetables and lean meat.
   

Personally, I am going through a diet program in order to reduce some weight and body fats. 

This program which I am going through requires at least once a week of an hour exercise with proper diet daily. But of cause the more you exercise a week the faster you can see the result. 

For me, I would like to see how well this program work with the minimum exercise therefore am working out only once a week in the gym and following maybe 60% of the diet program. And since I started about 6 weeks ago, I managed to have reduced about 2kg. 

  Low Carbo Food Pyramid

The diet is as follows:

Morning Breakfast:     2 eggs or small piece of meat 

                              10 nuts of any kind (except ground nut)

                              3 fish oil

Mid morning:            1/2 can Tuna

                              10 nuts

                              Any green veggies

                              fish oil

Lunch:                     Chicken salad 

                              fish oil

Mid afternoon:           1/2 Can Tuna

                              Nuts

                              Any green veggies

                              fish oil

Dinner:                     Meat (beef, fish, chicken, etc)

                              Any green veggies

                              fish oil

Before bed time:        10 nuts

                              Protein shake or 2 eggs

Notes:

- Meats and eggs are interchangeble. Meat = 1 palm size = 2 eggs

- Any cooking style is ok except deep fried. Grill / boil / roast / steam / pan fry with butter are all fine.

- Green veggies are unlimited

- Corn, carrots, peas (starchy veggies) are NOT green veggies. Good examples of green veggies are broccoli, cucumber, lettuce, cabbage, green chinese veggies.

- Nuts can be any kind, almond, cashew, brazil nuts, etc try to restrict peanuts.

- A post training meal can be larger.

- STAY AWAY from CARBOHYDRATES (rice, noodles, pasta, bread, cakes, cookies) 

  Fruit Calories  

Fruits make up a part of my diet as well.  As fresh fruit calories are much less than dried fruit calories, go for fresh or frozen fruits since it is a much lower-calorie option.  Dried fruit is calorie-dense as it is the fresh fruit minus the water but including all the fruit-sugar, thus adding up the fruit calories.