Diet tips to reduce weight

Some General Tips to Lose Weight

The good news about the diet tips enclosed is they do not involve starving yourself, or using fad diets that can actually be bad for your long term health.

Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger. Drinking water ice cold burns about 62 calories a day.Your body has to work to raise that waters temperature to your body’s temperature. This equals around 430 calories per week.

This means eating 5 times a day and the most important meal is breakfast. Make sure you fuel your body first thing in the morning to avoid hunger
pangs later in the day. When you eat 5 times a day you will never feel hungry.

High fibre foods are typically low in calories and filling, so you are reducing your calorie intake overall.
Example: Strawberries, apples, figs, potatoes, (with skins) broccoli, brown rice, beans and nuts.


Good choices include: Fish, shrimps, Low fat cottage, cheese, low fat yogurt, skimmed milk, egg whites.

A diet containing good carbohydrates such as fruits and vegetables, wholegrains which are moderate in fat and calories, will result in weight loss. Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body. These include whole grains, vegetables; fruits and beans.

Drink 5 cups a day. Research shows this can burn a massive 80 calories a day! It is believed the antioxidant in green tea boost the metabolism and help burn fat.

These foods increase your calorie burning capacity by between 5 - 10% for up to 2 hours after eating. This is because they contain capsaicin which speeds the metabolism!

The average person can lose 9-10 pounds in one year just from doubling their fiber intake aim for 25grams per day (the average for most adults is just 8grams) fiber rich foods include strawberries, apples, brown rice, chick peas, potatoes (with skins ) and brown rice.


Tips to Reduce Fat in Your Diet

1. Steam, boil, broil, or microwave vegetables, or stir-fry them in a small amount of vegetable oil.

2. Season vegetables with herbs and spices rather than sauces, butter, or ghee.

3. Try lemon juice or fat-free dressing on salad, or use a yogurt based dressing instead of sour cream dressing.

4. To reduce saturated fat, use vegetable oil instead of butter when possible.

5. Replace whole milk with skim or low-fat milk in puddings, soups, and baked products. Substitute plain nonfat yogurt, low-fat sour cream, or buttermilk in recipes that call for sour cream.

6. Roast, bake, or broil meat, poultry, or fish, so that fat drains away as the food cooks.

7. Use a nonstick pan for cooking so added fat will be unnecessary, use a vegetable spray for frying.

8.  Eat a low-fat vegetarian main dish at least once a week. The first 5 will get your metabolism working quickly to burn fat quicker and then other if you follow will help you lose weight easily.

6 Easy Natural Detox Tips

  • Eat cherries and strawberries. You can also add raspberries as an alternative to the above 2 choices.
  • Eat Grapes
  • Eat citrus fruits such as berries
  • Fibre
  • Apricots
  • Cranberries or juice

Basic Nutrition Guide
A diet high in nutrients is the key to good health. Use the following table as a guide when deciding which types of food to include in your diet and which ones to avoid in order to maintain good health.

Types of Food

Foods to Avoid

Acceptable Foods


Alcoholic drinks



coffee, cocoa, pasteurized and/or sweetened juices and fruit drinks, sodas, tea (except herbal tea).

Herbal teas, fresh vegetable and fruit juices, mineral or distilled water.

  Dairy products

All soft cheeses all pasteurized or artificially colored cheese products, ice cream.

Nonfat cheese, unsweetened yogurt, raw or skim milk, buttermilk, rice milk, all soy products.


Fried or pickled.

Boiled or poached (limit of four weekly).


All fried fish, salted fish.

All freshwater white fish, salmon, baked fish.


Canned, bottled, or frozen fruits with sweeteners added; oranges.

All fresh, frozen, or dried fruits without sweeteners (except oranges, which are acidic and highly allergenic), home-canned fruits.


All white flour products, white rice, pasta, crackers, cold cereals, instant types of oatmeal and other hot cereals.

All whole grains and products containing whole grains: cereals, breads, cream of wheat or rye cereal, oats, brown rice.

  Oils (fats)

All saturated fats, refined processed oils.

All cold-pressed oils: corn, sanflower, sesame, olive, flaxseed, soybean, sunflower-margarine made from these oils.


Black or white pepper, salt, hot red peppers, all types of vinegar except pure natural apple.

Garlic, onions, all herbs, dried vegetables,


Canned soups made with salt, preservatives, all creamed soups.

Homemade (salt),bean, lentil, pea, vegetable, brown rice, onion.


White, brown, or raw cane sugar, corn syrups, chocolate, all sugar substitutes, jams and jellies made with sugar.

small amounts of honey.


All canned or frozen with salt or additives.

All raw, fresh, frozen (no addi-tives), or home-canned without salt (undercook vegetables Slightly.)



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