Tuesday, 4 March 2014

The no-no food list

There is 3 categories of aliments

The good that you must include in your diet plan with no moderation as they are full of nutriments and vitamins. Ex.  Fruits, veggies, lean proteins, legumes

The healthy fats which are good fat but with moderation. Ex. Avocados, olive oil and nuts etc.

The bad which are empty calories and should be ban from your diet plan. Ex. Junk food, pizzas, cake, sugary drinks etc.

List of aliments to avoid if you want to lose weight:

Sugary drinks like alcohol, soda and concentrated juices are full of sugar and calories which will encourage your body storing fat. Plus, drinking those drinks wont satisfy and fill you up as a smeal would for the same calories intake - the 250kcal of your can of soda wont surfeit you.

Pre-made meals, there are usually untasty, full of preservatives, very saucy and salty. There is some exceptions (the ones to put in oven are alright) but for those that have to be warmed up in a microwave is a no-no. Read carefully the ingredients label before buying.

White bread and all refined grains like bakery products which are high in carbs and sugar (incline fat storage) and low in fibre (good for the satiety) will make you eat larger portions. Stay away from those packaged baked products although they have been labelled low calories.

Balanced your diet by avoiding meals that are only one food group (ex. only pasta). Mix it with a fibre source (fruits/veggies) and/or whole-grains, lean protein and healthy fat.

For example.
Spinach (veggie) +  Fish (lean protein) and/or wholegrain pasta with a fruit for dessert
Salad (like lettuce, tomatoes, cucumber) + chicken (lean protein) and/or brown rice (wholegrain)

To conclude, ban false marketing and supposedly fat free labels, stick with balanced and varied meals that provide fibre, protein and healthy fats. The combos from food can help stabilise blood sugar and keep you satisfied for longer.

image via inserbia.info