1. Low-Calorie Meals and Tasty Smoothies
This tip might be very hard to follow as Indians love to eat. Reducing your meal to such a simple affair of 300 to 400 calories is a hard thing to do especially if you are accustomed to heavy meals and unhealthy foods. You will probably feel irritated, frustrated, and sometimes downright angry if you simply try to shift to a diet that is just 300-400 calories.
You can obviously tolerate this kind of diet and prevent these sorts of side effects if you plan your diet properly. Instead of eating 40 calories of ice cream or something of that sort you should concentrate hard on including foodstuffs that are low on calories but still are highly fulfilling.
These things will help you feel satiated quite easily and quickly as well and that too without even consuming a lot of calories. These calories will not be so-called empty calories.
There are certain options that are supposed to be really fulfilling as well. These options include healthy and tasty smoothies. You can make tasty smoothies and add healthy ingredients such as avocados, greens, berries, etc. These things will revamp your smoothies and will make them even more healthy and delicious too.
Remember 300 to 400 calories does not have to be a bad thing if you manage it will You will get so accustomed to this diet in no time that you will not want to go back to your normal diet ever.
2. Never Skip Breakfast
It is believed that breakfast is known as breakfast because you literally break the night-long fast with some food in the morning.
This simple myth or fact talks a lot about the importance of this meal.
Breakfast is definitely the most important meal of the day.
There is a very famous saying that goes something like this “
Have breakfast like a king, lunch like a minister, and dinner like a pauper
.” This definitely shows why you should always eat breakfast.
You can actually consume high amounts of calories in breakfast. breakfast-like-a-king
By high we mean high but still under a healthy level. You can eat a heavy breakfast because most of the calories gained form breakfast are lost throughout the day and if you work out or even go for a simple walk you will not put on weight at all.
Breakfast can be anything but ideally, you should eat something which is not exactly heavy but is at least fulfilling and that your hunger will be curbed and you will feel satiated for a long time.
According to research, it is believed that you should not just eat your breakfast but you should actually eat it as soon as you wake up and actually when in an hour after you have woke up.
This is supposed to increase your metabolism level and supposed to keep you motivated and to keep you active. An active and fast working metabolism is highly essential for fast weight loss.
3. Eat This Not That
is a hormone in our body that is responsible for stimulating your appetite and making you hungry. This hormone is quite important and necessary but this hormone can cause problems while losing weight because it will keep on making you hungry.
You can suppress this hormone by doing one easy thing which is adding around 10 to 15 grams of protein to your diet every day.
You can add this protein in any form and way but natural proteins derived from food items are always a better option. You can try adding eggs to your diet. Eggs are not only satiating but they are also a rich source f protein so they can actually curb your hunger.
With this, you should also try and include at least 10 grams of fiber to your diet every day. Again this fiber can be of any kind but the natural, food-derived fiber is always a better option.
You also get a good amount of fiber form flaxseeds, phylium husk (Known throughout India as Isabgol), etc. Fiber is important because it satiates the hunger for a long duration and can also prevent bloating which is a common symptom of constipation. Remember drinking lots of water when you are consuming a lot of fiber.
Going low on carbs is an essential thing to lose weight.
But limiting ALL carbs will not help you
. You should try and limit carbs such as refined carbs, or from plain sugar and instead should add a little number of good fats.
4. Measure Up!
Measuring your daily food proportions is not only a great habit while losing weight but it is also a great thing if you want to maintain your weight. Ideally, you should not rely on simple bowls and your eyesight for measuring the portions as these two things can betray you. Instead of relying on these things you should buy and use good quality measuring spoons and cups.
You measure a lot of things in these cups and spoons such as cereal, fruits, oatmeal, meal, nuts, yogurt, etc. You can also buy a small kitchen level weighing machine which will not only help you in measuring things for your weight loss but will also help you in baking etc.
5. Breakfast Made Healthily
Already we have covered breakfast and its importance in a previous tip. A lot of people ask how they can make a good, healthy and fulfilling breakfast which can keep them satiated for a long time without causing any problems.
You can do this in a lot of ways out of which here are three really good ways. You can make and bake some healthy scones, cakes, etc that you can consume whenever you want to have a quick yet healthy breakfast.
Ideally, you should keep such things ready all the time so as to avoid a quick snack from a shop or bakery because these snacks are more than often full of calories and unhealthy carbs and fats. You can also try baking the things which you normally fry or deep fry.
They might not taste as good as fried things but they will definitely reduce a lot of calories from your diet.
While making pancakes you should use wholegrain flour or another kind of healthy flour. To make the pancakes healthier you should experiment with them. You can try adding mashed and baked or boiled sweet potatoes to the pancakes. You can also try adding blueberries, mashed spinach, and pureed greens, etc which can increases the nutritive value of your breakfast. Quacked quinoa is also a great option to do so.
Instead of drinking fruit juices etc you should try and eat the original fruits. These fruits contain fiber which is lost when you make juices out of them. Fruits such as grapefruit are highly rich in fiber and should ideally be consumed all the time instead of making juice out of it.
6. Healthy Soup and Preparation of the Day
Everyone loves a hot meal. The heat makes the meal tastier and more delicious as well. But in today’s
modern world making a hot and tasty and healthy meal every day is not a thing which is possible. You should not use these ready to cook etc things which are packed with empty calories. Instead to eat a hot meal every day you can try this thing.
Make a huge pot full of vegetable bean soup. Then you should divide this soup in two or more cup containers and then store them in the freezer. When you want to eat a hot meal, just take this container out of the freezer and thaw it till it comes to the room temperature. Heat it over medium heat in a pot and then enjoy this delicious meal.
7. Cut the Calories
Do not buy boxes and packs snack from stores etc? These packs more than often contain large amounts of unhealthy ingredients and products which are very bad for your health. Instead of relying on these products, you should ideally buy small empty containers and then fill them with fruits and such healthy snacks to eat out in your office, college, etc.
Although tip might seem to be overkill but you should ideally count and label calories on each of the food item in your house. This will help you to keep track of your food habits and eating habits. It will also help you to prevent yourself form over indulging and overeating stuff. It will also become very easy for you to keep a track of your diet and maintaining a journal will become a very easy task for you.
Salads are very healthy even if they are frozen. But unfortunately, more than often the salads available outside are very unhealthy and fattening. It is believed that the salads from fast-food chains are even unhealthier than the fast food options available in these chains. You should not rely on the salads available outside and instead should make your own salads.
You should prepare large amount of salad on Sunday and then pack the salad in five to six containers and then freeze them. You can then eat these salads every day by thawing them to the room temperature.
To make your salads even healthier you should think of adding whole grains, corn, sprouts etc to them. By adding these things to them you can get the best of both worlds and have a lot of nutrients together. These grains and sprouts will also help you to feel satiated and will prevent hunger for a long time. You can boil the grains and sprouts but ideally, you should have the sprouts raw.
If you are a sandwich lover you should always use brown bread instead of plain white bread. Instead of using the wrap, you should use Swiss chard leaves or spinach. Cheese should be altogether skipped or you should try to find an alternative that is healthier than the regular cheese. You should add a lot of veggies to your sandwich.
Avoid soda, soft drinks, etc at all costs. Ideally, you should also stop consuming alcohol. Instead of consuming soda, soft drinks, iced tea, cold coffee etc you should add green tea, lavender tea, water, sugarless lemonade etc to your diet. Although these things are not that tasty but they are very healthy. Green tea is actually supposed to help you burn those calories.
Avoid cream cheese at all costs. Instead use peanut butter, almond butter and spread them on your food items instead of cream cheese or simple butter. Healthy fats not only help to satiate you but they also help to curb your hunger and can even decrease your belly fats.
8. Swap It!
You can swap a lot of things in your diet that you love but are unhealthy with healthy things which taste great as well. This swapping will help you to control your hunger and will make you eat healthy stuff as well.
This will also prevent you from eating unhealthy food items. You can use the following tips to learn swapping.
Instead of eating ice creams you should this healthy alternative which tastes near about an ice cream but is way healthier than that. Blend frozen bananas, peanut butter, cherries, etc together, and then freeze this mixture once again. Serve this mixture as ice cream. You can also top it with a couple of nuts.
Instead of using spaghetti use long juliennes of carrots, zucchini, etc. They won’t obviously taste like the pasta but they are definitely healthier.
Instead of using fatty dips and spreads like mayonnaise, use healthy spreads like hummus, mustard, puree of roasted red pepper, seasoned tomato puree.
Instead of eating potato chips (and worse, Lays or other packed chips) try eating baked carrot chips. You can also try eating baked potato chips but ideally, you should not eat a lot of potatoes. ]
If you are making some dish that needs cream you can try replacing it with tofu. You cannot obviously replace cream in all the recipes but in some recipes such as dairy-free chocolate mousse, it can work wonders.
Use skimmed milk instead of full fat milk and if you already use skimmed milk then move over to almond milk instead.
Instead of using white bread always use brown bread or use a wrap.
9. Desserts and How To Make Them Healthy
Cutting out on sugar is a major part of nearly every diet in existence. We saw it in detail in our how to lose weight post. But unfortunately, we love sugar, and cravings for sugar definitely the strongest. Desserts are the most missed things on a diet.
But no needs to worry below are some of the major tips that can help you to cut out the sugar yet you will be able to eat desserts as well.
Instead dying a little every day in the memory of food and desserts you should actually eat a little of some sweet thing every day. This will help you to keep your mind calm and fresh and you won’t find yourself smelling a bowl of ice cream afterward.
Instead of using artificial sweeteners or sugar while making desserts you should try adding fruits and such natural sweeteners instead. You can make healthy cakes and muffins with these fruits and natural sweeteners.
You should also try adding vegetables to baked goods. These vegetables can be of any kind.
You can add zucchini, carrots, sweet potatoes, etc to your muffins and cakes. Normally you won’t be able to taste these things and you will actually consume a lot of nutrient without even getting the taste of the veggies.
You can also try adding natural protein powders to your desserts to make them healthier.
You can also replace your dessert with a bowl of healthy yogurt or low-fat and low-calorie smoothies. These will also help you keep yourself satiated.
10. Snacks and How to make them Healthy?
After desserts snacks are definitely the most missed things when you are on a diet. But you do not need to cut your snacks which we have established already in this tip you will find some great tips to make your snacks healthier and to make your snack time healthier as well.
It is necessary to keep your snack around 150 calories only. You should avoid eating snacks which have more calories than this amount. You should ideally also add a lot of fiber to your snacks. Some healthy snacks include fruits, seeds etc. Remember portions are very important.
Instead of eating sugars you should try and eat proteins.
Proteins will not let you crash as they are high sources of energy. Prolonging your meal or snack is also an effective of eating less. You can do this by eating something which takes a lot of time to eat. For instance, you can try snacking on pods of edamame.
These pods need a lot of time to eat and thus are a great way to prolong you meal. These pods are also high in protein and are supposed to be one of the richest sources of proteins.
You can get around 12 grams of proteins from a single cup serving of these pods. Always carry your own snacks.
They might seem to be a nuisance but they can actually help you to avoid unhealthy snacks from stores, bakeries, fast food chains, food joints etc. Not only will this keep you on your diet but it is also very good for keeping you from spending a lot of money on these mindless calories.
Wet snacks are a better option if you are in the house. Wet snacks contain a lot of water and this water will help you get full soon and will prevent bloating as well. Wet snacks commonly include melons, cherries, tomatoes, cherry tomatoes, pepper, celery etc.
Sprouts are also a good option for snacks. You can always eat a bowl full of sprouts and curb your hunger.
An apple a day keeps the doctor away. Also, an apple a day will help you keep hunger at bay. Apples are full of fiber and they have natural appetite suppressants. By eating an apple every day you can effectively suppress your appetite.
11. Reduce the Size of your Plates
We use dinner plates for eating our dinner which is not a ridiculous thing at all.
But instead of using dinner plates you should try and use salad plates for meals instead.
It is believed that if you use small plates you actually feel satiated early and don’t overeat.
This will definitely help you to keep your diet plan on track.
And yes, this has been proven in actual research many times. See this and this research.
12. Chewing Gum All the Time
We tend to eat a lot and snack a lot if we do not have anything in our mouths. This happens especially if the person is cooking. You can prevent this from happening if you chew a gum while cooking. This will induce a sense of satiation and fulfillment.
13. Low Salt Less Butter
Salt is infamous for causing bloating while butter is famous for its high-calorie content. You should avoid both these two things or should use them in moderation.
Try flavoring your food items such as soups, pasta, meats, stews, etc with stuff like onions, peppers, garlic, chilly, etc. These kinds of flavorings are not only tasty but they make food very healthy as well.
14. Go Meatless Once a Week
You should ideally adopt a Meatless day such as Meatless Monday where you should ideally avoid meat and should eat things such as black beans, sweet potatoes etc. These things are definitely healthier than meat but may not be as tasty. But health is more important than taste and so you should definitely concentrate and focus on health instead of taste.
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