November 29, 2008

I Want Chocolate! Dealing with Cravings

New diets are often difficult to begin because they cut out a lot of the yummy junk foods, like sugary sweets and fatty fried foods. After just a day or two of eating healthy foods, you might have cravings for chocolate, potato chips, and soda. Controlling food cravings when you are on a strict diet can be difficult, but there are a few tricks that you should learn so that your days are easier, at least when it comes to food. First, shop and cook wisely. If there are certain things that you know you are likely to crave, keep them out of your house altogether. When you're shopping, resist the urge to buy these unhealthy foods and instead purchase healthy and delicious snacks like fresh fruit and granola bars. Try to match up your new snack foods with what you would normally crave. For example, if you love eating potato chips, try a healthier alternative, such as popcorn. Also, use the foods you buy to cook in a better way. Many recipes using fresh vegetables and lean meat can be very tasty when prepared in certain ways. Learn to crave these healthy things instead of fatty foods like pizza. Cravings also come from not only wanting unhealthy food, but also wanting more food. To prevent this, be sure that you are consuming correct portion sizes at every meal. Don't skip meals or starve yourself to loose weight-you'll be more likely to binge eat if you do that. Binge eating is harmful to your body and will actually cause you to put on even more weight or can lead to illnesses such as bulimia. If you find that your cravings are unbearable, try to include your favorite foods in healthy ways. For example, if you feel like you simply cannot live without chocolate, try buying a healthy snack like trail mix and adding a few chocolate chips to the batch. You can also look for the healthiest alternatives to your favorites and keep them in your house to be consumed in small amounts. Often one or two chips will give you the power to put the rest of them away for another day. Lastly, join a group like Weight Watchers, or diet with a friend so that you can keep one another motivated. Keep a log of your progress and use your success in order to stop your cravings. A member of your dieting group or a dieting partner is a great person to call when you are craving unhealthy foods. Distraction is key. You can also take a walk to get out of the house or drink some water to keep your mind off of the foods you crave. Cravings might be tough, but they don't have to ruin your diet.

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November 25, 2008

The Zone Diet: Does it Work?

The Zone diet was developed in the mid-1990s and popularized by Hollywood celebrities. The diet itself focuses on "eating healthy" by restricting the amount of unhealthy fats and balancing the amount of carbohydrates, protein, and fat. The diet can be characterized by the phrase "40:30:30." This ratio refers to the ratio of carbohydrates to protein to fat that one should consume at every meal, according to the Zone diet founder, Barry Sears. The Zone diet is based upon Sears' claim that the body increases its storage of fat because of increased amounts of insulin in the body, and that controlling the amount of insulin will ultimately allow one to lose weight. The science behind the diet requires a certain amount of understanding of the human body and is quite complicated for the average person. However, despite Sears' claims, there has been no research studies completed showing the diet's science is correct. Logically, when portions of one's meals are controlled, one should be able to lose weight. In the Zone diet, carbohydrates consist mostly of fruits and vegetables, versus refined sugar, bread, pasta, etc. In this way, the Zone diet is relatively healthy. It promotes the consumption of lean white meat, such as chicken breast or turkey, and healthy saturated fats like olive oil. According to the diet, you should implement the 40:30:30 equation at every meal. That means you should have lean meat at every meal, along with healthy carbohydrates such as vegetables and fruit. Health experts and nutritionists do not necessarily dispute the Zone diet's ability to help one lose weight; however, they are skeptical about the science behind the diet, and, in particular, its claim that insulin is the leading factor in the body's storage of excess fat. They are also wary of the amount of time and planning that must go into following the Zone diet. As a franchise, to be "in the Zone," one must follow certain food guidelines, and this requires books, scales, and sometimes even pre-packaged Zone diet foods. Also, there is little leeway in eating out or being able to throw together a quick snack. Furthermore, the Zone diet excludes whole-grain foods, which are good for you. In the end, the Zone diet works because it limits one's calorie intake and focuses on eating healthy foods in controlled portions. This is a key part of weight loss and maintaining one's health. But that does not mean that the diet is easy to follow, or cheap for that matter.

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November 20, 2008

The Importance of Fat in your Diet

Numerous sources of information will tell you that fats are potentially harmful elements of your diet. While this is true in general, it does not imply that fats are not valuable from a nutritional point of view. In fact, fats are absolutely necessary for maintaining proper health. Fats are the chief form of energy stored in the body. During times of unavailability of food, the fats stored in the body provide energy to prevent starvation. There is good scientific reason behind why fats, and not carbohydrates, remain the chief form of stored energy in the body. The body cannot store glycogen (the dominant form of the body's carbohydrates) in great amounts because glycogen holds a great deal of water and is very bulky. Fats, on the other hand, can be packed tightly together without water. They can store much more energy than glycogen in a small space. Foods rich in fats are valuable in many situations. One gram of fat (or oil) provides twice as many calories as obtained from one gram of carbohydrates. People doing hard physical labor and those traveling in cold climates require ample supply of fats to provide energy in the form of heat. Fatty foods usually carry tempting aromas and flavors that cause you to eat these foods in excess, getting unneeded calories. How do you know when to stop eating? Well, there are certain fats in the food that slow digestion and give the brain a signal to stop eating. That is why fatty foods give a fuller feeling of satisfaction. The vital organs of the body are surrounded by and cushioned in fat pads that function as shock absorbers. Also, the layer of fat beneath the skin prevents the body from extremes of temperature conditions. Fats also dissolve some essential nutrients like vitamins A, D, E, and K. Without some fat in our diet, we cannot survive. The fear of eating too much fat and gaining weight is often associated with anorexia and other eating disorders, but fat, in moderate amounts, is actually healthy for your body. Look for fats that are good for your body, such as those found in olive oil, and reduce the fats that are bad for your body, such as the ones found in fast food. Remember to eat a small amount of good fats every day so that you can maintain good health.

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November 11, 2008

Dining Out on a Diet

There's no arguing about it-dining out when you're on a strict diet can be hard, especially for people who love food. While this may appear a sort of punishment (and not a mild one, believe me), the right approach to eating is centered on eating normally, not splurging constantly, even in a restaurant. There is no need to give up dining out. Remember that a diet is meant to boost your health not spoil it. When you go out to eat and the fancy restaurant's menu is threatening you with its fattening foods, be relaxed and eat enough of your favorite salad or soup before turning to the entree. Be careful, though! Seemingly health-friendly items like soups generally tend to quell hunger and salads like Caesar salads may be overly rich in calories. Try to enhance your appetite with a broth-based vegetable soup. Choose a salad with a dressing on the side so you don't have to eat it all-restaurants most often provide you with more than a single serving. Most people have guilty pleasure foods that they tend to eat when at a restaurant. This is where most dieting plans see their demise. Thankfully, many restaurants tend to people's dieting needs, but it can still be difficult to say no to tempting orders. Modify your meal to make it healthier. For example, order a side salad instead of the fries that usually come with your meal. If burgers are hard to avoid, order one with low fat or no cheese. Sauces are a huge source of fat that you usually don't even notice. A good rule of thumb is to remember that creamy sauces are worse for your diet. Meat and chicken sauces, light salad dressings, and on-the-side cream sauces will keep your fat intake in reasonable limits. Keep everything to a minimum-you don't have to use every single spoonful that the waiter brings! Quantity control is very important, and restaurants bring you bigger portions in most cases. Eat less of the meal and dining out becomes as safe as your home dining table. The best way is to share part of your meal with a friend. You can also ask for a doggie bag and take the rest of your meal home with you for the next day. Dining out doesn't have to wreck your diet. Simply keep cool about the situation and understand the foods on the restaurant's menu that are healthier for your diet.

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November 4, 2008

Do You Eat When You're Not Hungry?

People who eat in unhealthy ways have many bad habits in common, but number one on this list is eating when they are not really hungry. Hunger is something that happens when your body needs fuel, and it is the pang we feel in our stomachs when we haven't eaten all day, often accompanied by noises. However, even when your stomach is growling, it is important to remember that most of us have enough body fat to survive for many days. Hunger is something that is as mental as it is physical, and because of this, dieters must learn to overcome it. Many things occur to make you think that you are hungry. Food is most often prepared in a very appetizing way, especially in restaurants or on television commercials. Food that smells or looks good does not make you hungry, it simply makes you desire food. This goes a long way when you are already eating. If you are dieting, try to stop eating when you feel satisfied, instead of continuing to eat just because the food tastes good. A number of people also "feel hungry" when they are stressed or worried about things in life. The term "comfort food" refers to the foods we eat that make us feel better. This is usually something from our childhood or something that reminds us of a parent. When you eat because you are stressed, you are not eating because you are hungry. Therefore, stress can be a very detrimental thing to your diet. If you are trying to start a healthier lifestyle, try to reduce the stress from your life as well. People eat when they are not hungry for a variety of other reasons as well. Often times, food is a way to relieve boredom. If you find yourself wondering to the kitchen many times a day for little snacks, this is probably the case. Simply try to stay out of the kitchen. You may also eat when you're not hungry because certain foods are associated with certain events. Popcorn, for instance, is associated with watching a movie, so you may be tempted to buy the jumbo bucket at the theatre even though you may have just eaten a satisfying dinner. There is no easy fix to bad habits that make you eat when you're not hungry-it is simply imperative that you see food as something that can be good for your body at the right times and a harmful drug at other times. The first step in any addictive process is realizing these habits and attempting to stop.

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The Real Diet Blog

The Reality Diet

November 29, 2008

I Want Chocolate! Dealing with Cravings

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November 25, 2008

The Zone Diet: Does it Work?

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November 20, 2008

The Importance of Fat in your Diet

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November 11, 2008

Dining Out on a Diet

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November 4, 2008

Do You Eat When You're Not Hungry?

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