Ways to Diet - wiki. How. Look for whole grain foods. Whole grains are the entire seed of a plant and contain three parts: the germ, the bran and the endosperm, so whole grain foods contain all three of these components. This diet can be followed from 10 to 60 days or longer. Some like to follow it for a short time after accidentally eating gluten, or splurging on too many sweets at a. Unfortunately, when plants are refined the bran and the germ are removed and about 2. To get all the benefits, look for foods that are labeled as whole grain. Studies have documented numerous benefits of a diet rich in whole grains. They include reduced risk of stroke, heart disease, type 2 diabetes, inflammatory disease, colorectal cancer, gum disease and asthma, better weight maintenance, healthier carotid arteries and healthier blood pressure levels.
Diet Review: The Curves Diet Plan. Diet Delivery: Comprehensive Directory of Weight Loss Meal Delivery Services for 2017. About 1. 5% to 2. It's not just grains, flours and breads that can be whole grain; pastas, cereals, cookies, tortilla chips, pancake mixes and other grain- based products can be labeled whole grain, so read the package carefully. Diet Review: The Curves Plan Diet. Curves: Permanent Results Without Permanent Dieting. Reviewed by Dietitian, Juliette Kellow BSc RDWhat’s the theory? The Curves Plan claims that by following a high protein, low- carb diet and doing more exercise, you’ll build muscle, which in turn will boost your metabolism and keep it high. This means you’ll lose weight more easily and then keep it off. What does the diet involve? It’s yet another variation on the Atkins diet with a low- fat twist. There are two plans to choose from – a Carbohydrate- Sensitive or Calorie- Sensitive plan. The Carb- Sensitive Plan limits carbs to 2. The Calorie- Sensitive Plan limits carbs to 6. You complete a quiz to discover the best plan to suit you, then follow phase 1 for two weeks, before switching to phase 2, which you follow until you reach your goal. There’s also an exercise programme to complement the diet, and vitamin and mineral supplements are recommended. Once you’ve reached your goal, you should weigh yourself on a daily basis and as soon as you gain 4- 5lb, go back to phase 1 for 4. What can I eat? For both plans, most carbs are off limits, although they are more restricted on the Carb- Sensitive Plan. In contrast, you can eat low- fat, high- protein foods. What else does the book include? As well as a two- week plan for phase 1 and a five- week plan for phase 2 (for both), there’s a detailed section on exercise and basic information on nutrition. You’ll also find information on health problems and solutions plus shopping lists and recipes. How much weight will I lose? You’ll shift 6- 1. Juliette’s verdict on the Curves Diet. Regardless of the plan you follow, this is effectively a low- carb diet and so like most others limits bread, pasta, wholegrains, fruit and some veg, although it does take a sensible approach to fat. Meanwhile, both plans are low in calories, which explains why they result in weight loss. Ultimately, following a calorie- controlled diet using Weight Loss Resources will give the same effect and will be better for you. List of Low- Fat Foods Eating a healthy low- fat diet is much easier when you have a list of low- fat foods as a resource. Low- fat diets give increased protection against the risk of heart disease, many different cancers and other illnesses. Eating a variety of low- fat foods can also help to lower caloric intake resulting in weight loss. Eating low- fat foods can help establish a healthy balanced eating plan. However, just as with all eating and diet plans, check with your personal physician before making any significant changes to your diet. Keeping an array of low- fat snack foods on hand can help you stay on track. While fat content may vary by brand, general fat and calorie counts are listed. Low- fat dairy provides calcium and vitamin D, which promotes bone health. Dairy Product. Serving Size. Percentage Fat. Calories Skim milk 1 cup 5% 8. Goat's milk - 1% 1 cup 2. Lowfat soy milk 1 cup 2. Lowfat fruit yogurt 1 cup 1. Fat- free fruit yogurt 1 cup 0% 1. Fat- free sour cream 1 ounce 0% 2. Fat- free cream cheese 1 ounce 1. Fat- free ricotta 1/4 cup 0% 4. Low- fat (made with skim milk) cheese 1 slice 2. Bread and Grains Whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, and they make a better choice than processed grains. Grain. Serving Size. Percentage Fat. Calories Whole wheat bread 1 slice 1. Bulgar 1/4 cup dry 3% 1. Whole wheat pasta 1 cup cooked 1% 3. Oatmeal 1 cup cooked 1. Brown rice 1 cup cooked 7% 2. Rice noodles 1 cup cooked 2% 1. Wild rice 1 cup cooked 3% 1. Amaranth 1/4 cup dry 1. Millet 1 cup cooked 8% 2. Quinoa 1 cup cooked 1. Barley 1 cup cooked 3% 1. Proteins Protein is an important part of a healthy diet. Nails and hair are made up of mostly protein, and your body needs protein to build strong bones and muscles and for healthy skin and blood. Bodies don't store protein, so foods that contain protein need to be a regular part of a healthy diet. Low- fat protein options are plentiful. Protein. Serving Size. Percent Fat. Calories Egg whites 2 large 3% 3. Skinless chicken breast 4 ounces 8% 1. Skinless turkey breast 4 ounces 1. Pork tenderloin (trimmed) 4 ounces 2. Beef liver 4 ounces 2. Venison 4 ounces 1. Cod 4 ounces 2. 7% 1. Flounder 3 ounces 1. Halibut 3 ounces 1. Tuna, canned (water) 4 ounces 7% 1. Pollock 4 ounces 1. Snapper 4 ounces 1. Clams 4 ounces 1. Mussels 3 ounces 2. Crab 1 cup 1. 7% 1. Lobster 3 ounces 1. Crayfish 3 ounces 1. Octopus 3 ounces 1. Squid 4 ounces 1. Scallops 3 ounces 8% 7. Shrimp 3 ounces 3. Lowfat silken tofu 4 ounces 3. Beans and Peas Food. Serving Size. Percentage Fat. Calories Kidney beans 1 cup 6% 2. Black beans 1 cup 3% 2. Pinto beans 1 cup 8% 2. Lentils 1/4 cup 5% 1. Garbanzo beans 1 cup 8% 2. Green peas 1 cup 4% 1. Lima beans 1 cup 7% 1. Fava beans 1 cup 4% 5. Navy beans 1 cup 3% 2. Adzuki beans 1/2 cup 2% 3. Split peas 1/2 cup 3% 3. Fruits Along with being low- fat, fruit is also low in sodium and offers natural vitamins, minerals and plant phytochemicals. Juicing fresh fruits makes a delicious low- fat drink. You can also mix fruits for a wonderful fruit salad or eat them alone as a snack. Fruit. Serving Size. Percentage Fat. Calories Apple 1 medium 3% 7. Apricot 1 medium 7% 1. Banana 1 medium 3% 1. Cantaloupe 1 cup 6% 6. Casaba melon 1 cup 3% 4. Fig 1 medium 3% 3. Grapes 1 cup 2% 1. Grapefruit 1/2 medium 3% 4. Honeydew 1 cup 3% 6. Lemon 1 medium 6% 1. Lime 1 medium 4% 2. Kiwi 1 medium 7% 4. Mango 1 cup 3% 1. Orange 1 medium 2% 6. Papaya 1 small 3% 5. Peach 1 medium 5% 3. Pear 1 medium 2% 9. Persimmon 1 medium 2% 1. Pineapple 1 cup 2% 7. Plum 1 medium 5% 3. Pomegranate 1 medium 4% 1. Tangerine 1 medium 5% 3. Watermelon 1 cup 4% 4. Berries Berry. Serving Size. Percentage Fat. Calories Blueberries 1 cup 5% 8. Blackberries 1 cup 1. Boysenberries 1 cup 9% 6. Cherries 1 cup 3% 7. Cranberries 1 cup 0% 6. Currants 1 cup 3% 6. Gooseberries 1 cup 1. Loganberries 1 cup 5% 7. Raspberries 1 cup 1. Strawberries 1 cup 8% 4. Dried Fruit Fruit. Serving Size. Percentage Fat. Calories Apple 1. Apricot 1. 0 halves 2% 8. Blueberries 1/3 cup 0% 1. Cherries 1/4 cup 0% 1. Cranberries 1/3 cup 4% 1. Dates 6 dates 0% 1. Figs 6 figs 3% 1. Prunes 6 prunes 1% 1. Raisins 1/2 cup 1% 2. Vegetables Vegetables are also a natural food packed with vitamins and minerals. They are low- fat and low in calories and a good source of dietary fiber. However, eating nuts and seeds in moderation (fewer than 2 ounces per day) can be part of an overall healthy low- fat plan. Consider these tips: Fat Substitutes When cooking, there are a number of ways you can reduce fat by making healthy substitutions. Replace half of the oil when you bake with an equal amount of unsweetened applesauce. Use a lowfat cooking spray, such as Pam when sauteeing. Use non- stick pans and eliminate the oil. Substitute egg whites for whole eggs. Stir fry using water instead of oil. Use fat- free mayonnaise, salad dressing, and similar condiments. When marinating, skip the fat and use herbs, spices, and acid such as lemon juice or vinegar instead. Replace whole- fat or 2% milk products with non- fat. Choose cooking methods that minimize fat including grilling, broiling, and steaming. Low- fat foods are considered those with 3. Multiply the grams of carbs per serving times four. Multiply the grams of protein per serving times four. Multiply the grams of alcohol per serving times seven. Add the results of steps one through four. Divide the number obtained from step five by the number obtained in step one (fat calories/total calories). Multiply this result times 1. A kitchen scale is an effective way of measuring serving sizes. For packaged foods, follow the serving size recommendations on the nutrition label. The 5: 2 diet plan: week one. How do you do the 5: 2 diet? In a six week series, nutritional therapist Vicki Edgson brings you the ultimate guide. It's been a while since a diet craze came along that wasn't slaughtered by the experts and deemed a Very Bad Idea, but ever since the concept of the 5: 2 diet (that's the 'five to two' diet) came along a quiet buzz has swept calorie counters everywhere. It all started when Dr Michael Mosley attracted our attention with BBC's Horizon programme Eat, Fast, Live Longer, which saw him adopt a new way of fasting to lose a stone in five weeks. Curious yet? The diet involves five days 'on' and two days 'off'; that is, five days of eating normally (keep it healthy, mind) and two days of cutting calorie intake to around 5. It's fasting, but in a more manageable way than we've ever seen before. But how to do the 5: 2 diet, you ask? For the next six weeks health and nutrition expert Vicki Edgson will be bringing you a weekly free diet plan of what to eat and when - with plenty of great tips and food inspiration along the way. In fact, she makes it sound all pretty easy, not to mention tasty. Medium bowl of porridge with 1 tablespoon of blanched almonds, 1 tsp of sunflower seeds made with water, sweetened with 5 drops of vanilla essence and 1 grated apple. Enjoy with one cup of green tea. Greek style full fat yoghurt with 1. Crumbled feta with half an avocado and lime juice on toasted rye. Rooibosch tea. Medium box of mixed fish sushi with small pot of edamame beans and optional bowl of miso soup. Poached salmon with small potato salad and mixed leaf bag salad, served with olive oil and lemon juice dressing. Chicken Caesar salad with added small pack of sugar snap peas, 1 dessert spoon of olive oil (instead of any pre- made dressing)4. Mixed bean hot pot with added soba noodles (buckwheat)5. Dinner: 1. 6oz fillet steak with potato dauphinoise and French beans. Grilled sea bass (whole) with roasted root vegetables. Tofu and Asian vegetables stir fry with soya, ginger and garlic sauce. Lentil and vegetable bake with crumbled feta topping 5. Fish pie with salmon, haddock and prawns. Breakfast: 1. 1 banana, 1 tsp of vanilla essence, 1. Greek style natural yoghurt (not low fat) - blend until smooth (add a dash of semi- skimmed milk for desired consistency)2. Lunch or Dinner: 1. Small grilled chicken breast (skin removed) with 1. Puy lentils, topped with four artichoke hearts (may be tinned), and a drizzle of olive oil. Teas and drinks. Choose from any of the following herbal teas to encourage proper hydration and drink frequently throughout the day: Green, white, nettle, fennel, rooibosch, vanilla, jasmine, camomile, ginger and lemon, peppermint. Reserve sparkling water for an evening pick- me- up in lieu of alcohol. Try mixing the following ingredients with a bottle of sparkling water overnight for non- alcoholic options: Ginger juice extract. Juice of two limes with 3 drops of vanilla essence. Lemongrass (1 stick, smashed not sliced)Aim to drink 2 litres of fluids per day. All done? Head over here for week two!
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