Good habits and mistakes to avoid for those who want to diet and lose weight.
NO – Skip a meal to get a “break” the diet
You should never skip the meal, better to eat a light meal, such as fish or white meat with vegetables or a vegetable soup alone.
Skipping meals slows your metabolism, by the next meal, it makes more stock in anticipation of moments of “famine.”
The mechanism of metabolism is in fact calibrated so as to slow down when there is little food (for example, a time during periods of famine, to be precise …), in order to allow a greater accumulation of fat reserve for a rainy day.
Yes – Drink lots of water out-meal
It’s a good habit to drink at least 1.5-2 liters of water per day helps to cleanse the body and facilitates the functions of the kidneys.
No – Remove the cheese
Only in special cases (food allergies or food intolerance ) may be useful to completely eliminate a food category. Where it is necessary to reduce the intake of fat (in the case of low-calorie diets, malabsorption, hyperlipidemia, etc..) can be used in order to limit, not eliminate, the cheeses (choose low-fat ones) and all other sources of fat.
NO – Replace a meal with a yogurt and a fruit
A balanced meal is the presence of all nutrients in adequate quantities. A fruit or a yogurt are great snacks to break up the day but are not sufficient to meet the characteristics, including satiety, a real meal. As a result you eat high-calorie foods in the most unexpected times or is exceeded in the next meal.
Yes – When you are on a diet need to make a hearty breakfast
Divide the day food for at least three main meals, breakfast lunch and dinner, is the first rule of proper nutrition. This principle applies to a low calorie diet is a diet normocaloric (or calorie): the percentage of caloric nutrients breakfast must match the 20% total calorie intake.
Yes – It ‘s good to have tea or herbal tea before meals
And one of many useful devices (as well as eating raw vegetables or fruit) to ‘fill’ the stomach and limit the meal. But it’s still better to eat a teaspoon of honey. The sweet taste rapidly causes a sense of satisfaction that reduces the emotional eating, and thus the desire to overeat, especially at dinner.
The fruit is to be enjoyed as a snack or as a snack
As a snack or snack choice is the “light” and low-calorie, what matters is limited to 1-2 fruits. In some cases, so the swelling related to the fermentation of sugars, it is suggested to eat fruit at least 2 hours before or after a meal. Alternatively, it can be enjoyed as an appetizer.
NO – To satisfy the sweet tooth you can replace a meal with a dessert
To enjoy a dessert without increasing the calories you should avoid too much of a range, do not eat bread or limit the portions rather than completely replace the meal with dessert. Satisfaction and satiety would be limited, with the risk of not being able to control himself in the rest of the day. In addition, only consume a sweet raises levels of ‘ glycemic index and, consequently, slows metabolism and predisposes to overweight and diabetes mellitus.