TIPS FOR A WEIGHT LOSS DIET

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Author: Shirin Mehta

It is very easy to blame your weight and physique on your level of physical activity or even your genetics. I mean, why take the responsibility as long as we can blame someone or circumstances! As you flip through the fitness magazines and see those rock hard bodies it's a good bet that these super fit people were not born that way.

It is true that genetics will play a role in your weight loss program, but it's not the key. 80 percent of your weight loss program should be focused on what you put into your mouth: Weight Loss Diet or Healthy Nutrition. Nutrition is far more responsible for creating your shape and your health than you ever could have imagined. Food is literally the ingredient to shaping our bodies, and until you understand that, your weight loss program is incomplete.

Let us divide the weight loss diet in two parts:

1. What you eat. 2. When you eat it.

Trust me the second part is as important as the first. Every weight loss diet kind of food is best taken at the time suitable for it!

What to eat on a weight loss diet

Healthy Proteins for a weight loss diet

Good sources of vegetable protein include

• Beans • Lentils • Nuts

Good sources of non-vegetarian protein include

• Tuna • Salmon • Egg whites • Chicken breast • Turkey • Milk

Healthy Carbohydrates for a weight loss diet

Carbohydrates are considered the enemy by many people who wish to lose weight but this is not the case. The truth is that some carbohydrates are good and some are bad. You need to eat high quality complex carbohydrates to feel full and shed fat. Carbohydrates are necessary so don't cut them down too drastically for too long.

Here are some sources of good, healthy Carbohydrates:

• Brown rice • Sweet potatoes • Fruit and vegetables • Nuts of all sorts • Whole flour bread • Whole pasta

Healthy Fat for a weight loss diet

Fat is considered the arch-enemy and of course it's counter-intuitive to believe that you need to eat fat in order to lose fat. But the fact remains: our body needs fat to function well and operate as it should. It's just a fact of life. Don't make the mistake of totally eliminating fats from your diet. It will backfire.

Here is some healthy source of fat you should eat to lose weight:

• Olive oil • Nuts • Flax seeds • Fish oil

As always, the key is moderation. Don't eat too much or too little of any one thing. Do that and you will lose weight.

TIPS FOR A WEIGHT LOSS DIET

1. Eat a good breakfast. Restart your body and your metabolism by eating breakfast within 1 hour of rising in the morning. What works for most of my clients is eating fruits till lunch time. 2. Eat some proteins with every meal. 3. Track what you eat by keeping a food diary and be aware of what you're putting in your mouth. 4. Drink more water and cut back on the soft drinks & alcohol. 5. Pay attention to your portion sizes. 6. Eat several smaller meals during your day and keep your metabolism running strong. 7. Avoid eating carbohydrates after sunset. E.g. If you are having dal and vegetables, just eat that. Avoid chappatis and rice. 8. Half an hour before lunch and dinner have 2 teaspoons of Isabgul mixed in half a glass of water. 9. Include salad and soups at every meal. 10. Enjoy what you eat and stay happy.

Shirin Mehta is a nutritional consultant, who works with Holistic health guru Mickey Mehta, specializes in weight loss diet plans.