I just watched this on Discovery Home and Health. This list comes from the Food Doctor. It makes sense to me, so maybe you’ll also find it helpful.
Principle 1: Eat protein with complex carbohydrates
Combining these food groups in the correct proportions will ensure you received a steady flow of energy, as the body converts foods relatively slowly into glucose. You can then avoid triggering insulin production therefore minimising the potential for your body to store food as fat.
Principle 2: Stay hydrated
It is important to drink plenty of water, preferably at least 1.5 litres (3 ½ pints) a day, and even more during hot weather or if you are exercising. Remember that, by the time your body tells you that you are thirsty you are already dehydrated. Limiting your alcohol and salt intake is important too as these dehydrate the body.
3: Eat a wide variety of food
It is easy to get stuck in a routine when shopping: in fact, for 90% of the time the majority of us buy 10% of the variety of foods that are actually available to us. Try introducing two new foods to your shopping trolley every week.
Principle 4: Fuel up frequently
Eating the right foods little and often is a vital part of The Food Doctor plan. Doing this gives you a constant supply of energy throughout the day, avoiding the insulin rollercoaster and making hunger, tiredness and food cravings a feature of the past.
Principle 5: Eat breakfast
Breakfast is essential: eating a balanced breakfast supplies you with the fuel to help you maintain energy levels and set your metabolism up for the day. It can be hard to fit it into a busy lifestyle, but taking a few minutes to eat breakfast is fundamental to controlling your weight in the long term.
Principle 6: Avoid sugar
Sugar is present in food in many different forms, all of which break down into glucose extremely quickly and al of which therefore contribute to fat production and weight gain. The speed at which sugar converts to blood glucose creates a high, and the resulting low causes hunger.
Principle 7: Exercise is essential
Making progress with The Food Doctor plan does not just depend on changing your attitude towards food. Exercise and healthy eating need to go hand-in-hand in order to get results. However busy your everyday schedule, aim to fit in 30 minutes of exercise three times a week. We’ve teamed up with realbuzz.com to ensure you have the best possible support to get started; whether that’s creating your own fitness blog to track your progress or meeting other people online to stay motivated.
Principle 8: Follow the 80:20 rule
It is perfectly normal to ‘stray’ every now and then. If you follow The Food Doctor Diet for at least 80% of the time, then you can stray for 20% of the time. This means you can enjoy social occasions without feeling guilty, and also escape the boredom and frustration associated with other diet regimes.
Principle 9: Make time to eat
Eating has become rather devalued today. Often it is crammed between more ‘important’ events, and we barely have time to sit down to enjoy our food. Taking time out for a meal is far more beneficial to digestive health, as well as being more satisfying.
Principle 10: Eat fat to lose fat
If you are used to counting calories, you probably view fat as the enemy. However, there are certain essential fats (omega-3 and omega-6) that the body needs to function properly. The key is to eat less saturated fat and to ensure that you consume enough of the essential fats.
I’d highly recommend intermittent fasting if you are trying to find a way to lose weight.
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