IF you want to lose weight like most of us without giving up the fun stuff, listen.
Experts say it is possible to move the kilos and still eat chocolate or drink wine - and it all comes down to some careful dietary swapping.
Nutritionist Linda O'Byrne says that following a low-carbohydrate low-sugar diet - such as the Atkins diet - is the best way to achieve maximum weight loss with minimal hunger.
In fact, the benefits of a low-carbohydrate diet are also supported by research.
A Bazzano study in 2014 was published in the Annals of Internal Medicine and compared a low-carbohydrate diet to a low-fat diet.
The low carbohydrate diet was found to be more effective for weight loss, but also for other health factors, such as a reduction in cardiovascular risk factors.
Speaking with Healthista, Linda gave her tips on simple ways to adjust your diet and reduce your carbohydrate intake ...
1. Change pasta with spiral vegetables
Try making your own alternative to pasta at home by twisting zucchini, carrot or other vegetables.
You can buy a gadget to create perfect swirls or just use a grater.
Serve with chicken or fish and make your own spicy tomato sauce or a tasty creamy sauce.
2. Switch from milk to dark chocolate
Dark chocolate contains less sugar and fat than its milk counterpart.
Chocolate of 70 percent cocoa and higher also contains more antioxidants.
These prevent oxidative stress, which damages cells and tissues in the body, leading to problems such as heart disease and cancer.
3. Ditch sugary coffee
Avoid sugar-rich slats from your local coffee shop and make your own version with unsweetened soy milk, espresso and a dollop of sugar-free whipped cream on top.
Even swapping whole skimmed milk can save you 164 calories and 19.8 g of fat per pint.
A long latte is usually about 17 grams of sugar, compared to two grams for your home-made version.
Even better, closed coffee for an herbal tea to satisfy sweet desires and stimulate the metabolism.
4. Stay with wine
Alcohol can be loaded with carbohydrates, so avoid beer, cider and sugary cocktails and stick with wine.
It is your choice whether you prefer red or white, but pinot noir usually contains fewer carbohydrates than other reds.
For white, stick to fresh, dry wines for less carbohydrates.
Do not forget to drink water between each drink - it will not only stop you from having a hangover, but you will also feel fuller and less inclined to long for.
5. Do your own BBQ
BBQing? Do not buy in-store meat that comes with grain fillers or sugary marinades.
Save pounds and pounds by creating your own BBQ party.
Chicken skewers with vegetables, for healthy, colorful kebabs.
Or make your own hamburgers with minced meat, herbs and a little chopped chili and avoid the heavy hamburgers that you find in stores.
6. Swap tortillas for lettuce
Most Mexican food is great at Atkins with lots of protein, guacamole, salsas and salads, but use large lettuce leaves to wrap up the tasty fillings instead of carbohydrate-rich tortillas.
7. Adjust your container
In any case, enjoy a full English breakfast, but leave out the carbohydrates, heavy beans, hash browns, and toast - and double it with bacon, eggs, and mushrooms (the best bits!)
8. Change your pizza base
It may sound a bit strange, but you would never know that you were eating cauliflower and it is so easy to make.
Simply cut some cauliflower into florets, mix into small pieces and then mix with mozzarella, Parmesan cheese, herbs, garlic and 2 eggs.
Spread in a pizza form on a baking sheet covered with baking powder, bake for 20 minutes, then add the desired toppings and bake for another 10 minutes.
9. Pimp your salads
Salads can be great, but can also be boring ... don't just stick to lettuce, make it a tasty treat by adding olives, feta, sliced avocado, sliced jalapenos, chorizo slices, ground nuts and other low carbohydrate additives .
10. Do not starve
Many people skimp on calories when trying to lose weight and it just doesn't work.
Atkins recommends three meals with two snacks.
So your blood sugar level stabilizes and you never get hungry.
Try an Atkins bar for an afternoon or afternoon treat.
They are low in sugar and carbohydrates, so ideal for when you are on the road or need a pick-up before or after training.
Atkins bars are available at the national Tesco, Sainsbury's, Boot and Super drug stores and online at ocado.com and amazon.co.uk.
For more information about the Atkins diet and the range of available recipes and products
Experts say it is possible to move the kilos and still eat chocolate or drink wine - and it all comes down to some careful dietary swapping.
Nutritionist Linda O'Byrne says that following a low-carbohydrate low-sugar diet - such as the Atkins diet - is the best way to achieve maximum weight loss with minimal hunger.
In fact, the benefits of a low-carbohydrate diet are also supported by research.
A Bazzano study in 2014 was published in the Annals of Internal Medicine and compared a low-carbohydrate diet to a low-fat diet.
The low carbohydrate diet was found to be more effective for weight loss, but also for other health factors, such as a reduction in cardiovascular risk factors.
Speaking with Healthista, Linda gave her tips on simple ways to adjust your diet and reduce your carbohydrate intake ...
1. Change pasta with spiral vegetables
Try making your own alternative to pasta at home by twisting zucchini, carrot or other vegetables.
You can buy a gadget to create perfect swirls or just use a grater.
Serve with chicken or fish and make your own spicy tomato sauce or a tasty creamy sauce.
2. Switch from milk to dark chocolate
Dark chocolate contains less sugar and fat than its milk counterpart.
Chocolate of 70 percent cocoa and higher also contains more antioxidants.
These prevent oxidative stress, which damages cells and tissues in the body, leading to problems such as heart disease and cancer.
3. Ditch sugary coffee
Avoid sugar-rich slats from your local coffee shop and make your own version with unsweetened soy milk, espresso and a dollop of sugar-free whipped cream on top.
Even swapping whole skimmed milk can save you 164 calories and 19.8 g of fat per pint.
A long latte is usually about 17 grams of sugar, compared to two grams for your home-made version.
Even better, closed coffee for an herbal tea to satisfy sweet desires and stimulate the metabolism.
4. Stay with wine
Alcohol can be loaded with carbohydrates, so avoid beer, cider and sugary cocktails and stick with wine.
It is your choice whether you prefer red or white, but pinot noir usually contains fewer carbohydrates than other reds.
For white, stick to fresh, dry wines for less carbohydrates.
Do not forget to drink water between each drink - it will not only stop you from having a hangover, but you will also feel fuller and less inclined to long for.
5. Do your own BBQ
BBQing? Do not buy in-store meat that comes with grain fillers or sugary marinades.
Save pounds and pounds by creating your own BBQ party.
Chicken skewers with vegetables, for healthy, colorful kebabs.
Or make your own hamburgers with minced meat, herbs and a little chopped chili and avoid the heavy hamburgers that you find in stores.
6. Swap tortillas for lettuce
Most Mexican food is great at Atkins with lots of protein, guacamole, salsas and salads, but use large lettuce leaves to wrap up the tasty fillings instead of carbohydrate-rich tortillas.
7. Adjust your container
In any case, enjoy a full English breakfast, but leave out the carbohydrates, heavy beans, hash browns, and toast - and double it with bacon, eggs, and mushrooms (the best bits!)
8. Change your pizza base
It may sound a bit strange, but you would never know that you were eating cauliflower and it is so easy to make.
Simply cut some cauliflower into florets, mix into small pieces and then mix with mozzarella, Parmesan cheese, herbs, garlic and 2 eggs.
Spread in a pizza form on a baking sheet covered with baking powder, bake for 20 minutes, then add the desired toppings and bake for another 10 minutes.
9. Pimp your salads
Salads can be great, but can also be boring ... don't just stick to lettuce, make it a tasty treat by adding olives, feta, sliced avocado, sliced jalapenos, chorizo slices, ground nuts and other low carbohydrate additives .
10. Do not starve
Many people skimp on calories when trying to lose weight and it just doesn't work.
Atkins recommends three meals with two snacks.
So your blood sugar level stabilizes and you never get hungry.
Try an Atkins bar for an afternoon or afternoon treat.
They are low in sugar and carbohydrates, so ideal for when you are on the road or need a pick-up before or after training.
Atkins bars are available at the national Tesco, Sainsbury's, Boot and Super drug stores and online at ocado.com and amazon.co.uk.
For more information about the Atkins diet and the range of available recipes and products
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