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Diet plans and weight loss tips for how to lose weight naturally and to stay fit and healthy without being hungry at all.

diet plans

The successful diet plans for weight loss

  • Don’t be tricked by quick fix solutions
  • Change your lifestyle
  • Eat - don’t diet

The most important thing for successful weight loss is realizing that you need to change your lifestyle. Quick fixes in your diet will not make long term results. The reason for being too fat and obese is your wrong life style. The only way to make a long lasting success is to change what you eat and how often you workout and make this change as your new lifestyle.

The diet in which you feel hungry all the time cannot be successful. What is more important, staying hungry all the time hurts your body and makes you unhealthy. To make your diet plans work, you need to change unhealthy nutrition that makes you fat and unhealthy with healthy natural nutrition that makes you full and keep you fit and healthy. 

What you need to avoid

  • Refined carbs, especially sugar and artificial sugar substitutes
  • Trans fats

Carbs - Good carbs and bad carbs

Carbs (carbohydrates) are one of three macronutrients, together with the proteins and fats. Their purpose is to provide energy. During this process, they are broken down into glucose, which is stored as energy. The excess of carbs is stored as fat for later use.

Fiber is kind of carbs that is different. They don’t provide energy, but they feed the good bacteria in our digestive system.

We can device carbs into two types:

  • Whole carbs
  • Refined carbs

Whole carbs are good, while refined are bad. Whole carbs are natural and unprocessed. That’s why they contain the fiber. Natural, healthy unrefined carbs should be in all healthy diet plans.

Refined carbs are processed and the fiber is removed from them. They are empty calories that cause big spikes in blood sugar levels and insulin levels. These spikes cause hunger and cravings for more refined carbs. It is kind of blood sugar roller coaster. All this is causing problems with type 2 diabetes, hypertension, obesity, heart disease, and even cancer.

Whole carbs contain fiber and other nutrients and that’s why they don’t cause spikes and dips in blood sugar levels.

Bad carbs

  • Sweet drinks
    • Cola, vitamin water, all sugary drinks
  • Fruit juices
    • Fruit juices cause spikes in blood sugar
  • White bread
    • Most of commercially available breads
  • Pastries, cookies and cakes
    • They contain lots of sugar and refined wheat
  • Ice cream
    • Most of ice creams contain lots of sugar and trans fat
  • Candies and chocolates
    • You can eat quality dark chocolate, most of other chocolates are unhealthy
  • French fries and chips
    • Potato is healthy, but french fries and chips are not good

Good carbs

  • Vegetables
    • All vegetables
  • Fruits
  • Legumes
    • Lentils, kidney beans, peas
  • Nuts
    • Almonds, walnuts, hazelnuts, macadamia nuts, peanuts
  • Seeds
    • Chia seeds, pumpkin seeds
  • Whole grains
    • Oats, quinoa, brown rice (truly whole grains)
  • Tubers
    • Potatoes, Sweet potatoes

Fats - good and bad fats

Lots of people think that all fats are unhealthy. This is probably one of the main causes of obesity nowadays. People are avoiding fats and instead they consume refined carbs and artificial trans fats. The truth is that fats are healthy and important factor of all healthy diet plans. They are the main source of energy. They help in absorption of vitamins and minerals. Fats build cell membranes.

avocado

  • Good fats
    • Monounsaturated and polyunsaturated fats
  • Bad fats
    • Artificial trans fats
  • Saturated fats - they are in the middle

Good fats

Good fats come from vegetables, nuts, seeds and fish. Healthy fats are liquid at room temperature. There are two kinds of good fats:

  • Monounsaturated
  • Polyunsaturated

Monounsaturated fats

They are fats from:

  • Olive oil
  • Peanut oil
  • Canola oil
  • Avocado
  • Oil from nuts

Polyunsaturated fats

  • Corn oil
  • Safflower oil
  • Sunflower oil

Bad fats

The worst type of fats are artificial trans fats. They are the product of hydrogenation that is used to turn oil into a solid state. On the food label ingredient list, they are called partially hydrogenated oil.

bad fat

  • French fries
    • Adding hydrogen to vegetable oil causes trans fat in french fries
    • Many fast food restaurants have reduced trans fat levels
  • Anything fried and battered
  • Pies and Piecrust
  • Margarine
  • Cake mixes and frostings
  • Pancakes and waffles
  • Fried chicken
  • Ice cream
  • Nondairy creamers
  • Microwave popcorn
  • Ground beef
  • Cookies and Cakes
  • Biscuits and sweet rolls
  • Frozen or creamy beverages
  • Meat sticks
  • Crackers
  • Frozen dinners
  • Asian crunchy noodles
  • Canned chili
  • Packaged pudding

Saturated fats - they are in the middle

They are solid at room temperature. The most common sources of saturated fats are:

  • Red meat
  • Whole milk
  • Dairy foods
  • Coconut oil

Most nutrition experts recommend limiting saturated fat to 10% of calorie a day.

To get extra tips about the weight loss and healthy diet plans, read How To Lose Weight Fast - Dieting and Workout For Fat Loss. If you need to lose weight very fast, read How To Lose Body Fat? Slow-Carb Diet and Fat Loss Workout.

Together with the healthy diet plans, exercise is probably the best tool. Find out about effective weight loss exercises at Weight Loss Workouts And Great Weight Loss Exercise Program and Workout Routine and Workout Plans for Every Fitness Level.

To get the effective and constant support, join free in Fit over 30 community.

 

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