No fat, no salt, no carbs. You may be sabotaging your efforts to lose weight with too much strict dieting and harming your health, not to mention throwing your hormones off balance. Here are some simple strategies to consider before going on an extreme diet plan and stop eating wheat, dairy, fat and salt.
1. The Fat-Free Cookies Salad Dressing And Dessert Plan– even though they are fat-free, they still have calories. The manufacturer has to replace the fat with something and it is typically sugar. You might as well spread the product on your hips or abs. It is better to eat less of the real thing.
TIP: Check the label for the amount of sugar per serving.RELATED: RECOMMENDED PLANS FOR YOU
2. You Still Need Some Good Fats – which are found in fish, nuts, avocados, olives, extra-virgin olive oil, sesame oil, canola oil or macadamia nut oil, etc. Just don’t go overboard. Fats contain about 120 calories per tablespoon. Choose reduced-fat cheese and lean protein choices like fish and skinless chicken.
TIP: Enjoy an organic apple with 1½ tablespoons of Almond Butter for a delicious, healthy, satisfying snack.
3. Definitely Cut Back On Salt – especially if you have high blood pressure, kidney disease, heart issues, want to lose weight or have been advised to do so by your doctor. The recommended daily amount of sodium is 1,500 mg that can be found in one slice of commercially prepared pizza. Most people get much more than that, alone, in one day. Make sure you are getting enough potassium that helps to counteract the effects of salt in the body. Eat potassium-rich foods like tomatoes, salmon, broccoli, lima beans, spinach and oranges.
TIP: Experiment with different herbs and spices to cut back on salt intake.
4. Are You A Vegetarian? I salute you for eating a plant-based diet because it has many health benefits including lowered cholesterol and blood pressure, plus the reduced risk of developing heart disease, gallbladder disease, diabetes, colon and prostate cancers. However, you can become deficient in protein, iron, calcium, zinc, iodine, Vitamins D and B-12, and Omega 3’s (essential fatty acids).
TIP: Make sure you take a B-complex supplement, Omega 3’s, Vitamin D3, plus a high-quality multi-vitamin.
5. The Low-Carb Diet has received a lot of attention over the years and many people do lose weight. However, like many low-fat diets, the low-carb diet only works if you watch your caloric intake. If you are filling up on bacon, burgers and steaks, you are not doing your heart or cholesterol levels any good. Foods like oats, whole-grains, low-fat dairy products and beans will help you get enough fiber. They will keep you full and your gastrointestinal tract healthy. You need good carbohydrates for your brain to function for good memory and learning capabilities.
TIP: Choose whole grains, whole organic fruits and vegetables, steel-cut oats, whole-grain pasta and sweet potatoes that are minimally processed and good for you. Roast them in the oven for delicious flavor.
6. Watch Out For Those Sugar-Free Products – they are sweetened with sugar alcohols like sorbitol, mannitol and maltitol that your body cannot absorb. They can also cause gas, bloating and cramping.
TIP: Focus on eating less processed foods and limit restaurant-prepared foods.
All these extreme ‘diet’ strategies can do a disservice to body and could end up hurting your health – instead make a point of eating from the earth! Choose whole foods at every meal. Spend some time in the produce section to make it easier to include fresh fruits and vegetables throughout the day.