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β Breakfast
* Never skip breakfast
* Ideal time of having breakfast is between 7am - 9am.
* Don't have it later than 10 am.
β Lunch
* There should be a gap of at least 3 to 4 hours between breakfast and lunch.
* Ideal time of having lunch is 12 pm - 2 pm.
* Don't have it later than 4 pm.
β Dinner
* Maintain a gap of at least 3 to 4 hours between lunch and dinner.
* Ideal time of having dinner is between 6pm-9pm.
* Don't have it later than 10 pm.
* It's good to have it 3 hours before going to bed.
β Note - A walk of at least 10-15 minutes is considered good but 40-45 minutes post dinner.
Never drink cold water instead drink room temperature or slightly warm water.
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Leafy Greens
Leafy green include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet. They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy green is a great way to increase the value of your meals, without increasing the calories. Meals and diets with a low energy density make people eat fewer calories overall.
Cruciferous Vegetables
Cruciferous Vegetables include broccoli, cauliflower, cabbage, and brussels sprouts. like other vegetables , they are high in fiber also tend to be incredibly fulfilling. They are also highly nutritious, and contain cancer fighting substances.
Boiled Potatoes
White potatoes seem to have fallen out of favor for some reason. However they have several properties that make them a perfect food, both for weight loss and optimal health. They contain an incredibly diverse range of nutrients , a little bit of almost everything we need.
Beans and Legumes
Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These food tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
Cottage Cheese
Dairy product tend to be high in protein. One of the best ones is cottage cheese calorie for calorie, It is mostly just protein with very little carbohydrate and fat. eating plenty of cottage cheese is a great way to boost your protein intake. it is also very satiating, making you feel full with a relatively low amount of calories.
Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. some people even dilute it in water and drink it. Taking vinegar at the same time as a high crab meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.
Chili Pepper
Eating chili peppers may be useful on a weight loss diet. They contain a substance called capsaicin, Which has been shown to help reduce appetite and increase fat burning.
Coconut Oil
Coconut oil is high in fatty acids of a medium length, called medium chain Triglycerides ( MCTs ). These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned.
Chia Seeds
Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber. This makes chia seeds a low crab friendly food, and one of the best sources of fiber in the world.
Soups
Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. but you can also just add water to your food by making a soup. eating the exact same food, except made in a soup instead of as solid food, Makes people feel more satiated and eat significantly fewer calories.
Full-Fat Yoghurt
Yoghurt contains probiotic bacteria that can improve the function of your gut. Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
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* Take Very Low Calorie Diet
Eat three meals a day ( breakfast, lunch, and dinner )it is important to remember that dinner does not have to be the largest meal.
* Take No Sugar & Low Salt
The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk product. Choose lean meats poultry, fish, beans, eggs, and nuts ( with emphasis on beans and nuts. )
* Change Your Diet
Choose food that are low in saturated fats, Trans fats, cholesterol, salt ( sodium), and added sugar , look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients. Control portion sizes , eat the smallest portion that can satisfy hunger and they stop eating.
* Consume Heart Healthy Oils
Water makes up two-thirds of the body and performs a plethora of functions, including acting as a solvent, carrier of nutrients, temperature regulator and body detoxifier. Maintaining hydration can have profound influence on our vitality and energy levels, Including mental alertness.
* Drink Plenty Of Water
When you don't rest well, you compensate by eating more. Usually its junk food. Get enough rest and you don't need to snack to stay awake. Also, lack of sleep causes premature aging, and you wouldn't want that.
* Do Workout Daily
Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility and endurance ,and decrease the risk of falls in the elderly.
* Things To Avoid
Include more of liquids in your diet plan e.g. tender coconut water, soups, ransom, lemon water and ORS etc.
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Diabetes is a disease in which your blood sugar levels are too high. Over time, having too much glucose in your blood can cause serious problems. Even if you don't have diabetes, sometimes you may have problems with blood sugar that is too low or too high. Keeping a regular schedule of eating, activity, and taking any medicines you need can help.
If you do have diabetes, it is very important to keep your blood sugar numbers in your target range. You may need to check your blood sugar several times each day. Your health care provider will also do a blood test called an A1C. It checks your average blood sugar level over the past three months. If your blood sugar is too high, you may need to take medicines and/or follow a special diet.
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