If you are setting out to diet, there is a fairly good chance that your diet will fail. That is the first basic rule of dieting. You need to find out why your diet failed and fix it. That is the second basic rule. Follow some basic rules of dieting and you will succeed.
Make sure your diet is safe. If you are losing a large amount of weight, you should consult your physician. He may have guidelines that he wants you to follow and he may want to monitor your progress.
If you are taking a diet supplement or a special diet program (such as Adkins) make sure that it is safe. Just because a product can claim that it is natural does not mean that it is safe. Ephedra, which was removed from the market in 2004, was made from natural ingredients.
Cut portions, not meals. If you think you can skip a meal and sustain a diet, you are setting yourself up for a big disappointment. You should change your intake of calories at each meal.
You should substitute healthy food for junk food. Surely there are some fruits that you enjoy. Replace that cookie at lunch with and apple or an orange. Have a banana with breakfast instead of a pastry. Prepare a fruit salad for dessert. Make sure you get plenty of whole grains. And moderate your intake of alcohol. If you are at a social event, alternate between alcoholic drinks and diet drinks or water.
Read labels. Know the calories of everything you eat. Just because something seems healthy does not mean that you are should not moderate your intake. A classic example is juices. Yes, they are healthier than sodas, but they also can contain a lot of calories and such undesirable ingredients as fructose corn syrup.
Work toward a permanent goal. Even if you are losing weight for a special event, you should maintain the good habits that helped you lose the weight to begin with. Do not fall back on bad habits. Once you switch to healthy meals, there is no reason to return to junk. Include at least some basic exercise in your diet regimen.
These are the basics of any diet plan. Now put together a plan and start losing weight today.
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Image by Neil. Moralee Candid shot in the market in Valencia Spain. The Mediterranean diet is a modern nutritional recommendation inspired by the traditional dietary patterns of Greece, Spain and Southern Italy. The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of meat and meat products. On November 17, 2010, UNESCO recognized this diet pattern as an Intangible Cultural Heritage of Italy, Greece, Spain and Morocco. Despite its name, this diet is not typical of all Mediterranean cuisine. In Northern Italy, for instance, lard and butter are commonly used in cooking, and olive oil is reserved for dressing salads and cooked vegetables. In both North Africa and the Middle East, sheep's tail fat and rendered butter (samna) are the traditional staple fats, with some exceptions. Indeed, one researcher concludes: "It appears that currently there is insufficient material to give a proper definition of what the Mediterranean diet is or was in terms of well defined chemical compounds or even in terms of foods.... The all embracing term 'Mediterranean diet' should not be used in scientific literature...." The most commonly understood version of the Mediterranean diet was presented, amongst others, by Dr Walter Willett of Harvard University's School of Public Health from the mid-1990s on. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s", this diet, in addition to "regular physical activity," emphasizes "abundant plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts". Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories. ------------------------------- Plain and simple... (I am a biochemist by training and have been fighting the flab for many years, then I listened to "over the sugar hill parts 1 & 2" by Steve Gibson and it all made sense. I lost 50Kg in 18 months) , give up sugar and carbohydrates eat about 900 calories of everything else, loose weight. No magic, not fads, yes you are hungry (that's your body telling you that you are loosing weight). When you reach your desired weight eat a bit more but don't go back to the sugar and carbohydrates. A link to "over the sugar hill". www.youtube.com/watch?v=_vfK5U9qKaI
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