Photo cred: nutritionfacts.org
You are probably going over the internet looking for a quick diet fix because you have been over indulging, well I am going to say this once….don’t do that it’s a trap. You will come across lot of diet plans that will promise you weight loss in a few days or weeks; some will even advise you not to consume certain food groups while some will specify that you have to drink a miracle concussion. The worst one will even suggest that you have to eat according to your blood group type because people of that specific blood group type are able to digest and metabolise certain food group better as compared to their counterparts.
The truth is weight loss is a long term commitment that needs dedication and discipline. It requires lifestyle change that you need to adapt and make sure you stick to it so that the results you get are long term and sustainable. At the end of the day it is not only about weight loss, it is about all the health benefits that will results with the effect of weight loss and healthy eating. These kinds of diet plans that promise you miracle weight loss are called fad diet. The minutes you start this diet plan you will lose unreasonable amount of weight that is difficult to maintain and that will result in you defaulting on the diet plan simply because fad diet are unrealistic and too restrictive. The minute you default on the diet plan, that’s when you regain all the weight you lost plus additional kilos which leads to long term weight problems.
Seven Tips for a healthy lifestyle according to Kezia Kent dietician and spokeswoman for ADSA
- The gold standard to weight loss is to make healthier choices, eat nutritionally balanced food while at the same time increasing physical activity.
- Keep a food diary to create more awareness of habits and problem areas
- Concentrate on your food when having a meal, don’t allow to be destructed by either a TV or a book because you will end up eating a lot unaware
- Include a variety of vegetables when preparing meals and also add fruits as snack but limit these to three portions per day
- Avoid added and hidden sugar in food. This includes table sugar, chocolate, sweets, pastries, cakes, muffins, sugar sweetened drinks, sugary cereals
- Choose low fat food sources such as low fat dairy products without additional sugars; or lean protein such as chicken, fish, pulses. And include healthy fats such as avos, nuts and seeds in your diet
- Watch portion side of food. Standard portion of food groups are as follow according to eat-well dieticians:
STARCH PORTION CONTROL
Pasta –servings should be the size of a clenched fist
Rice and pap – ½ cup (standard cup)
Bread – maximum to slices per meal
PROTEIN PORTION CONTROL
Meat should be roughly the size of your palm
FATS PORTION CONTROL
A slice of toast should have no more than a fingertip sized amount of butter
Cheese portion is equivalent to around two fingers
Peanut butter- 1 teaspoons
If you are unsure of the portion sizes of other food item consult your nearest Registered Dietician at your local clinic, hospital or private facility