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Linda's Dieting Tips
By Linda Lazarides
1. Eat three meals a day, especially breakfast. Eating stimulates the metabolism and raises the metabolic rate by 10 to 20 per cent.
2. Each meal should contain a little protein. Protein plus vegetables is an ideal meal and keeps you feeling full for longer.
3. Cut out hard fats (except coconut oil) from your diet, but not oils. We need a little oil every day. The ideal is a few nuts or some sunflower seeds at the end of each meal, or a teaspoon of tahini (creamed sesame seeds) in soup or gravy or spread on toast.
4. The smallest meal of the day should be dinner.
5. Adding oat bran to hot soups and stews helps you feel fuller.
6. Decide on your daily 'treat'. Make sure it is something you have to buy every day. Do not be tempted to keep a supply of it at home.
7. If you are addicted to chocolate, have a hot chocolate drink instead of a chocolate bar (which is almost 100 per cent sugar and fat).
8. Eat low-fat varieties of cheese and spreads.
9. Eat wholemeal bread and brown rice rather than white. They contain fewer calories for the same weight.
10. Have a pan of home-made vegetable soup ready to heat up whenever you feel hungry. It fills the stomach while being low in calories.
11. Your drinks should be water, water and water. Your body needs it to help flush out the waste products which are released as you lose weight.
12. Exercise will help you lose weight. Strength-building exercises (ask in your local gym) are the best form, since they improve your lean-to-fat ratio, which makes for a faster metabolism.
13. Don't diet if your weight is normal or less than normal. What looks to you like body fat may be poorly toned lean tissue which just needs the right exercises.
14. Don't eat all cold food unless you really enjoy it. It can increase depression and cravings.
15. Do not eat or drink sweet or sugary things except as part of a meal, otherwise they may make you feel more hungry later.
16. Don't eat deep-fried food.
17. Eating too much salt makes you retain water which adds to your weight.
18. Don't eat creamy sauces or dips unless guaranteed low fat.
19. Don't eat anything made from minced meat unless you have seen what went into the mincer. It is quite lawful to sell meat as 'lean' when it is one-third fat.
20. Don't go on a total deprivation regime. It doesn't work.
21. Don't go back to your old habits once you reach your target weight. If you want to keep your new figure, you will need to continue rationing the most fattening foods.
22. Potatoes themselves are not fattening. It is what people cook them in and put on them that makes them fattening.
23. Alcoholic drinks are fattening (alcohol is 7 calories per gram).
24. Most foods and drinks which taste very sweet are fattening
25. Artificial sweeteners and artificially sweetened foods stimulate the appetite and give you food cravings.
Linda Lazarides is a naturopathic nutritionist and author of seven books on health and nutrition, including the Waterfall Diet (how to permanently get rid of water retention) and Linda's Flat Stomach Secrets.
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WOW, nice efficient list, Linda.
Thank you for sharing and keeping it simple.
Keep up the good work.
Best to you.
Frederick
CONTRIBUTOR'S REPLY
Thanks Frederick!
Linda
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