Base your meals on starchy carbohydrates
The starchy carbohydrates you consume should make up over half of all the food you eat. If you can’t meet that, then try to include at least one starchy food with each main meal. Foods that contain carbohydrates include potatoes, bread, cereals, rice, and pasta. It is important t
o choose wholegrain varieties because they contain more fibre and therefore they can help you feel full for longer. Some people think starchy foods are fattening, but the fact is that the carbohydrates contain fewer than half the calories of fat.
It is an imperative idea to be careful on the amount of fats you add to these foods when cooking or serving them because that’s what increases the calorie content. For example, the creamy sauces on pasta, butter on bread, and oil on chips.
Eat lots of fruit and vegetables
Fruits and vegetables have low fat and calorie content, but are rich in fiber. They also contain plenty of vitamins and minerals which play an essential role of boosting the immune system of the body to fight against diseases. Nutritionists generally recommend that you eat a combination of different fruits and vegetables every day. It’s easier than it sounds.
Cut down on saturated fat and sugar
The body needs some fat to provide the essential fatty acids and help in the absorption of the fat soluble vitamins, however too much fat often leads to weight gain. So, to ensure that you’re on proper dieting, just replace saturated fats with the unsaturated fats found in oily fish, vegetable oils, seeds, nuts, and avocados. Saturated fats in butter, pastries, lard, pies, cream, and cheese can increase your blood cholesterol levels.
Limit your added sugar intake because having too much sugar, especially between meals increases the risk of tooth decay and can add extra calories. Try having fruit if you get a sweet craving.
Drink enough water
Don’t let yourself get dehydrated when you can drink water. It’s normally recommended to drink 6-8 glasses of water every day in addition to the fluid we get from the food we eat. Be sure to avoid sugary soft and fizzy drinks that have high sugars and calories content. These drinks are not good for the teeth. In fact, even unsweetened fruit juice are high in free sugar, so be careful how much you drink in each day. Consider limiting yourself to one 150ml glass of fruit juice per day.
So, whether you want to reduce, maintain, or increase body weight, following the above dieting tips will do you magic. For more detailed information on dieting, just click on the link below;