How To eat Healthy

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There are many popular diets on the market today, but most of them are unhealthy and sometimes even dangerous. This article will explain how to eat a balanced, sustainable diet for life.

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  • Dr. Charles D.C.

    Fitness Instructor & Fat Loss Factor Founder

    In this short weight loss presentation I will teach you a somewhat unusual weight loss strategy that can

    help you get a flatter belly in less than 7 days, while still enjoying the foods you love

    Learn More..

    How to Eat Healthy:

    Adopt a healthy attitude towards food. Take a hard look at your eating habits. Do you eat

    more when you feel stressed? Do you withhold food from yourself in order to feel like

    you're in control? Carefully evaluate whether you have an unhealthy emotional

    attachment to food. If you do, here are a few steps to consider:

    Consult a medical professional. Eating disorders are classified as mental illnesses, and

    you can't always just talk yourself into stopping destructive behaviors. If you suspect that

    you have an eating disorder (whether it's over- or under-eating), ask your general

    practitioner to refer you to the appropriate care.

    Find a healthier replacement. If you find that you tend to gorge on unhealthy foods

    when you're stressed, find a substitute activity - for instance, you could instead go for a

    There are many popular diets on the market today,

    but most of them are unhealthy and sometimes

    even dangerous. This article will explain how to eat

    a balanced, sustainable diet for life.

    Steps

  • walk, take a long bath, or call a trusted friend for a chat. Whatever you choose, it should

    be something that helps you de-stress so that you no longer feel the need to binge.

    See food as sustenance. A lot of Western culture is inundated with messages that food is

    for entertainment, or for alleviating boredom. Break yourself of this cognitive habit by

    consciously evaluating food in terms of what it can do to keep your body healthy. Ask

    yourself if what you're about to put in your mouth is good for you, and if it will help your

    body function as it was designed to.

    Determine how many calories your body needs to function each day. This number can

    vary widely, depending upon your metabolism and how physically active you are.

    If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then

    your daily caloric intake should stay around 2000 calories for men, and 1500 calories for

    women. Your body mass also plays a part in this - more calories are suitable for naturally

    bigger people, and fewer calories for smaller people.

    If you're the kind of person who can eat without putting on a pound, or you're physically

    active, you may want to increase your daily caloric intake by 1000-2000 calories, a little

    less for women.

    Also consider that the more muscle mass you have, the more calories you need to

    function. Otherwise, your body will start breaking down muscle tissue for energy.

    Drink plenty of water. Staying hydrated can improve your overall sense of healthiness, as

    well as helping you feel full. Drink water during and after meals to aid digestion and try to

    consume between 2 and 3 liters per day.

    If you feel like snacking, try drinking a full glass of water first. Some people confuse thirst

    for hunger, and eat a 400- to 500-calorie snack when a glass of water would have helped

  • them feel satiated. If you're still hungry 15 minutes after your drink, then it's time for a

    snack.

    Avoid diet soft-drinks and other products containing artificial sweeteners (such as light

    yogurt). The artificial sweeteners are much worse for you than real sugar. If you can't give

    them up, make the real thing a very occasional treat. Look at the ingredients list.

    Eat 5 times per day. Ideally, you should eat three meals per day (breakfast, lunch and

    dinner), with two snacks in-between. Doing this allows you to eat slightly less at your

    meals, giving your body a more manageable amount of food to digest, and keeps your

    blood sugar steadier throughout the day because you're not going 6 hours at a stretch

    without eating.

    Don't skip breakfast. Many people do because they don't feel they need to eat breakfast,

    or they just don't feel hungry first thing in the morning. Research shows that people who

    skip breakfast are usually fatter than those who eat a well-balanced breakfast. This is

    because eating breakfast gets your metabolism started for the day, and keeps it active

    throughout the morning. Further, skipping breakfast might leave you famished by lunch,

    causing you to overeat to compensate.

    A small breakfast is better than no breakfast. If you don't feel up to a full meal, at least

    drink some water and eat a piece of fruit, a granola bar, or a piece of toast.

    Get more nutritious bang for your buck by eating a breakfast smoothie. See this article

    for more ideas.

    Eat slowly. Have you ever gorged on a huge meal and felt fine immediately after, but

    suddenly felt like exploding 15 minutes later? This happens because it takes some time for

    your stomach to tell your brain that it's full. Circumvent the problem by consuming your

  • food more slowly. That way, by the time you get the message and start feeling satisfied,

    you haven't consumed too much extra food.

    Slow yourself down by waiting 5 or 10 minutes between each course.

    Drink a full glass of water throughout your meal. Stopping for sips will slow your eating,

    as well as helping you feel fuller.

    Practice moderation. Don't over-consume any one food or type of food. Instead, try to

    vary your diet so that you eat a little bit of everything in a moderate amount.

    Some people might be great at giving up meat, sugar, alcohol, or other foods. However,

    most of us are likely to give it up for awhile, then break down and binge. Avoid this

    deprivation-binge cycle by allowing yourself to have small "cheats" - for instance, if you

    want to eat less sugar, allow yourself to eat one decadent dessert each Friday night and

    abstain for the rest of the week. Having a break to look forward to can help you power

    through the other days.

    Drink moderately. Allow yourself one mixed drink, two glasses of wine, or two beers in

    one sitting before you stop. As with the other "cheats," allow yourself to get truly drunk on

    a few special occasions per year and otherwise abstain.

    Know the difference between good fat and bad fat. You need to consume fat for your body

    to function correctly. However, it's important to choose the right kinds of fats. Here's a

    quick primer.

    Contrary to popular belief, eating cholesterol doesn't necessarily raise the amount of

    cholesterol in your body. If you give your body the right tools, it will flush excess

    cholesterol from your body.

    Most animal fats and some vegetable oils are high in the kind of fats that raise your LDL

    cholesterol levels, the bad cholesterol.

  • Monounsaturated fatty acids are good fats, which you should try to consume regularly.

    They help lower the bad cholesterol in your body by raising the good cholesterol. Foods

    that are high in monounsaturated fatty acids are olive oil, nuts, fish oil, and various seed

    oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce

    your risk of heart disease.

    Consider sauting vegetables in small amounts of olive oil, and grabbing a hand-full of

    mixed nuts for a snack instead of a candy bar. There are also various supplements that

    contain these good fats that you can take daily.

    Avoid trans-fats. Trans-fats are a form of unsaturated fat commonly found in processed

    foods, and consuming them raises your risk of heart disease. Read the labels of what you

    eat, and look for "hydrogenated" anything on the ingredient list. Keep in mind that in the

    US, manufacturers are allowed to advertise 0g of trans-fat if the actual content is less than

    0.5g.

    Choose the right carbohydrates. You need to eat foods high in carbs since they are your

    body's main source of energy. The trick is to choose the right carbs. Here's how to do it.

    Eat simple carbs, or processed sugars, in moderation. Simple carbs like sugar and flour

    are quickly absorbed by the body's digestive system. This causes a kind of carb overload,

    and your body releases huge amounts of insulin to combat the overload. Not only is the

    excess insulin bad on your heart, but it encourages weight gain.

    Eat more complex carbs. Eat carbs that are slowly digested by the body, such as whole-

    grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These foods

    are usually higher in vitamins and other nutrients that are beneficial to the body, and they

    are higher in fiber (which keeps your digestive system running smoothly).

    Consider eating leafy greens like kale, collard greens, mustard greens and swiss chard.

    They are packed with nutrients and will fill you up very quickly. A simple sautee with olive

    oil, garlic, a little salt and pepper and you have a surprisingly tasty meal that is very

    nutritious.

  • Choose wheat (brown) bread instead of white bread. Processed carbohydrates such as

    those found in white bread are harder to draw nutrients from, and therefore are seen as

    empty calories.

    Consume fewer liquid carbs if you are trying to lose weight. It is easy to consume too

    many carbohydrates, as they are so easy to consume. Swap a cup of orange juice for a

    whole orange, or a Coke for a slow-to-be-eaten bowl of brown rice. Examples of liquid or

    easy-to-eat carbs: Fruit juices, French fries, smoothies, etc. Note about fruit and fruit

    juices: Fruit and fruit juices, contrary to popular belief, are not necessarily great for

    snacking as part of a weight loss program. Here's why - studies have shown that the

    fructose found in certain foods like fruit, fruit juices, and foods with corn syrup can pass

    through the body undetected by leptin, an enzyme which tells your brain when you are

    full. If you are going to consume anything with fructose, consume it at the end of a meal,

    rather than at the beginning; you might eat a lot more than you had hoped.

    Participate in Meatless Monday. Meatless Monday is an international campaign that

    encourages people to give up eating meat one day per week (though it doesn't have to be

    Monday). Eating less meat can have several benefits, and most people already have

    enough protein in their diets. Consider substituting with legumes, beans and tofu.

    Eat less salt. Lowering your salt intake can reduce your risk of heart disease, as well as

    drying you out. If you feel like your food needs more flavor, substitute with heart-healthy

    spices such as cinnamon, cumin, turmeric, cayenne, oregano, ginger, thyme and rosemary.

    Articles Source:

    http://www.wikihow.com/Eat-Healthy

    Dr. Charles D.C.

    Fitness Instructor & Fat Loss Factor Founder

    In this short weight loss presentation I will teach you a somewhat unusual weight loss strategy that can

    help you get a flatter belly in less than 7 days, while still enjoying the foods you love

    Learn More..