Best Weight Management Practices: Shifting Your Eating Habits

by John on August 9, 2012

Anyone who’s had to suffer a strict diet would know how ridiculously difficult it can be to eat healthy in accordance to the best weight management curriculum they’re trying to adhere to. Not only is the shift of diet habits often too severe and sudden, the food themselves would take getting used to after a lifetime of eating unhealthily.

To help you with your endeavor, here’s a primer of what foods to go for, what items to avoid, and how to put them all together onto a plate.

Stuff Yourself with the Right Stuff

Best weight management practices will always include eating healthy. But don’t just set out in a quest for the healthiest looking food you can find – you need to know what you’re after. Depending on your physiological needs and medical conditions, some food types that are typically healthy may have some undesirable effects on your body, but in general, you would want to target:

Plant-based food, especially fruits and vegetables – Fruits and veggies are good for almost all the ailments on Earth, and it’s pretty difficult to eat too many fruits or vegetables that you get sick from over-nutrition. What you want are green and leafy or bright-colored vegetables. As for fruits, dark-colored berries are wonderful for a variety of ailments and aches, but always remember to mix it up with bright colored fruits as well.

Water – You need to increase your water intake. And no, not just any sort of water, what you need is natural and filtered filter. Natural water is naturally occurring water found in great percentages in fruits and veggies (apples and watermelons are over 90% water). Filtered water is water that is filtered clean and not just plain tap water.

Lean Protein – Protein comes mainly from fish and meat. When you pick your meat, however, make sure you maximize the lean protein content by making certain you minimize saturated and trans fats which are generally unhealthy and may lead to obesity, diabetes, and heart-related conditions, and hypertension, among others.

Unsaturated fats – As mentioned earlier, trans and saturated fat (found in disquietingly large amounts in processed food) are generally bad for you. Polyunsaturated fats are likewise unhealthy, but monounsaturated fats are quite the opposite. Omega-3 fat is probably the only exception to the rule that polyunsaturated fat is unhealthy.

Try Not to Add These into Your Menu

Creating the best weight management program for yourself isn’t limited to adding a bunch of healthy food types to your diet. It also entails getting rid of the bad items from your menu. There lies a very challenging hindrance to successfully accomplishing this, however: the following list of food types to avoid are commonly found in processed foods, used in daily cooking, and are present in a lot of  pre-packaged items that you can buy off a supermarket shelf.

Refined White (and Brown) Sugar – Yes, the sugar we so nonchalantly use on a daily basis is inherently evil. Well, not morally evil, but physiologically detrimental. Any form of refined or processed sweeteners trigger increases in blood glucose, which in excess could lead to stroke-like attacks in the short term and diabetes and heart problems in the long run. Need sweeteners and can’t find whole-food or natural alternatives? Be wary and use refined options in moderation.

Refined White Flour – Flour and starch are rich in carbohydrate content. In their refined form, this carbohydrate content can easily trigger rises in blood sugar. So, as with refined sweeteners, use refined white flour (and starch) in moderation, and not at all if you have conditions such as Type 2 Diabetes.

Trans fats – Trans fats are mostly the result of the process that hydrogenated oil undergoes. Hydrogenation destroys naturally occurring healthy fatty acids and replaced them with useless and detrimental trans fatty acids.

Drugs, Tobacco, and Caffeine – Well, no surprise here. The problem is, smoking and coffee are part and parcel of the busy life. Caffeine is actually fine (and has its own benefits) when consumed in moderation, but smoking and especially drug abuse are simply no-brainers: just don’t do them.

Saturated Fats – We separate these types of fatty acids from the very detrimental trans fats group because some saturated fats are healthy, as they contain arachidonic acid which contributes to good health. The saturated fats to avoid are those occurring in processed foods, as mentioned before. Of course, an excess of healthy and naturally occurring saturated fats can also be dangerous.

So, What Would Your Meal Look Like?

We’ve outlined the foods to go for and foods to ignore, but where does that leave us? What would our dinner plates look like now that we’ve mixed and matched the best food types to take? To maximize the effects of the best weight management system you’re trying to formulate, every major meal you eat should closely resemble this:

- Half of your meal should consist of green, leafy, or bright-colored vegetables.
– A quarter of your plate should consist of lean protein-giving foods (tuna, cold water fishes, and other specific animal meats)
– The other quarter of your plate should consist of whole grains and other vegetables or fruits, like black beans or legumes.
– Try adding a dash of plant oil for the good fats it can provide.

This setup should provide:

- 40 – 50 percent good, wholegrain or natural carbohydrates
– 25 – 35 percent of good fatty acids
– 20 – 30 percent lean protein
– 6 – 9 cups of water (per day, not per meal)

Sound too hard? Remember that you don’t need to take one night to get from your fast food plate to the plate we just dissected. To help inspire you, there are multiple online sites that provide healthy dinner ideas and recipes.  It’s a lifestyle shift: ease into it on your own time and don’t forget the best weight management supplement that works for you, and you’ll soon replace the joys of unhealthy eating with the benefits of a healthy diet.

John

John

Product Development Leader at Creative Bioscience
When it comes to product information, there is no equal. John oversees what goes in, what it does and how to make sure users understand it. The ‘Jedi Master’ of diet supplement ingredients. John’s favorite product is Raspberry Ketone 1234
John

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