You could achieve an enviable, slim body faster than you think with the help of the following ten basic nutritional rules 1. Eat Little and Often Instead of eating three large meals a day, divide your food intake into five or six smaller meals. And make sure you don't go for more than four hours (less if you can) without eating anything. Not only will the more regular flow of nutrients into your body help raise your metabolism (and burn more fat in the long-run), you will also feel less hungry and less inclined to snack on fattening foods.
2. Breakfast like a King Research has shown that people who miss breakfast find it harder to lose weight. Breakfast is the most important meal of the day, because having starved your body overnight while sleeping it is essential for getting your metabolism going again. Let this be your biggest meal of the day - breakfast like a King - because you then have the rest of the day to work off these calories.
3. Dinner like a Pauper (Don't Eat Before Bed) If you're trying to lose weight, eating as little as possible in the evening is an excellent method to shift the pounds. Our body's energy needs plummet whilst we sleep, hence it is harder to burn the excess calories eaten during late evening, and these calories turn to fat.
4. Take Your Time
Your brain can take up to twenty minutes to register that your stomach is full. So if you eat quickly, you can have eaten far more than you need before you even realise it. Don't rush your food. The more slowly you eat, the fuller you're going to feel. Eating too quickly can also raise your stress levels. Take time and relax over your meals. Good food deserves savouring.
5. Eat Protein at Every Meal Simply put, foods high in protein make you feel fuller more quickly, and help you stay fuller for longer. Protein is also essential for muscle growth and repair. Choose lean meats such as chicken, turkey, or any type of fish, but don't avoid red meat altogether particularly if you are a 'protein type'.
6. Think, 'Carbohydrates are Good' As much as you may have heard about the infamous Atkins diet, carbohydrates are not the enemy. Our bodies need carbohydrates for energy, and without carbohydrates our bodies may find it hard to adjust to this inherent energy deficit. You may have heard of GI or glycemic index (if not, read our article in 'Nutrition for Life'). In brief, GI is a ranking of foods based on their immediate effect on blood sugar levels. Higher GI foods raise blood sugar to a high level quickly, while low GI foods take longer to digest and have a more prolonged release of energy. High GI foods include vegetables, whole grains, and beans.
7. But Eliminate Carbohydrates after 6pm As well as having a small meal in the evening, try to eliminate high glycemic index carbohydrates altogether after 6pm, and eat vegetables and lean meat instead. High GI carbohydrates raise our blood sugar levels to a high level quickly and if we are not moving around (i.e., when we're sleeping) these additional calories are converted to fat.
8. Cutting Calories You need to burn the equivalent of 3,500 calories to lose one pound of body fat. If you can cut your calorie intake by 500 calories a day (a chocolate bar and a bag of crisps), you'll be losing one pound a week. Do this for 3 months and you've lost almost a stone! You don't need to calorie counting obsessively - just remove foods from your diet you don't really need, however tempting they may be.
9. Drink Plenty of Water Eighty percent of our body is made up of water. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. Water also plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat. If you haven't drunk enough water your body can confuse thirst with hunger. So if you find yourself getting hungry quickly, drink a glass or two of water to curb your appetite.
10. Avoid Juices and Soft Drinks Many people consume a large number of hidden calories through drinking fruit juices and soft drinks. A 200ml glass of orange juice contains around 100 calories, which is 5% of a woman's daily guideline allowance, or 3.5% of a man's. Replacing glasses of juice with water will save on those calories and be better for your teeth. 'Full fat' soft drinks also contain a huge number of calories. A can of Coke, contains 140 calories, but if also contains a hideous list of chemicals which do you no good at all