What About Calories and Portion Control? Healthy eating is one of the best things you can do to prevent and control health problems such as heart disease, high blood pressure, type 2 diabetes, and some types of cancer. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Add a little water, if necessary, until the desired consistency is achieved. That one simple change to your daily diet could help you drop about 10 pounds in one year. This article examines whether omega-3 fish oil can….
9 Ways to Eat Clean
Homemade soups are much lower in sodium — about milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1, milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1, milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisper—pretty much anything works in this soup.
Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream. Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up.
If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt. Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil. Cover and simmer until the water is absorbed—about 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings.
Refrigerate remaining servings for an easy, healthy snack or meal later in the week. Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda if needed , and a little vanilla extract. Think oatmeal is boring? Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus.
Add a little water, if necessary, until the desired consistency is achieved. Butter beans are as delicious as they sound: In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens. Take advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon. Sear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes.
Transfer salmon to serving dish. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon. Cooking up soba the Japanese word for buckwheat noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just calories; a cup of white pasta, about Plus, soba noodles are full of fiber, protein, and B vitamins.
Combine in large bowl: After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend. Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with a small amount of water or white wine, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.
Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since She has published more than 3, articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics. Read Joel Hector's amazing story of losing pounds in days.
I don't think I have ever felt this good. Tea or Coffee If desired, add a little nonfat milk or soymilk and a packet of sugar substitute a good choice is Splenda. Veggie-Salsa Tortilla 1 steamed 6-inch corn tortilla with fresh or grilled vegetables such as onions, green bell peppers, and tomatoes and no-added-salt salsa. Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold 1 Navel Orange or 2 Tangerines.
If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda 1 Apple. Egg White Omelet Egg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese. Hash Browns In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika.
Salad Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. Pear Popcorn — air-popped or fat-free microwave Did you know that it takes 2 quarts of air-popped popcorn to equal the calories in just 20 potato chips?
Fresh Berries 1 cup fresh strawberries, plain or drizzled with 1 tablespoon balsamic vinegar or Marsala wine. Healthy Weight Loss Guide Get the full guide on healthy, lasting weight loss, which includes this healthy meal plan for weight loss. Hot Whole-Grain Cereal with Blueberries Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.
Tea or Coffee If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute a good choice is Splenda. Vegetarian Chili Look for fat-free low-sodium varieties, or make your own. Spinach Salad A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans.
Binge Eating Out of control? Sweet Potato Enjoy the rich flavor of sweet potatoes? Berry Mousse Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda if needed , and a little vanilla extract. Oatmeal Supreme Think oatmeal is boring? Carrots and Hummus Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. But only this one higher carb day — if you start doing it more often than once per week you're not going to see much success on this plan.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones 14 , You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1—2 days.
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables. However, if you really want to count them, use this calculator.
Enter your details, and then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section — depending on how fast you want to lose weight. There are many great tools you can use to track the number of calories you are eating.
Here is a list of 5 calorie counters that are free and easy to use. The main goal of this plan is to keep carbs under 20—50 grams per day and get the rest of your calories from protein and fat. Even more tips here: You can expect to lose 5—10 pounds of weight sometimes more in the first week, then consistent weight loss after that. If you're new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time for it to get used to burning fat instead.
For me it takes three. Adding some extra salt to your diet can help with this. After the first few days, most people report feeling very good, with even more energy than before. Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:. If you have a medical condition, talk to your doctor before making changes because this plan can reduce your need for medication.
By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain "want" to lose weight. This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods. This is proven to make you lose up to 2—3 times as much weight as a typical low-fat, calorie-restricted diet 38 , 39 , Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: This article lists 20 common reasons why you're not losing weight. Many people stop losing before they reach a weight they are happy with. Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet. Walking is a great form of physical activity that's free, low risk and easy to do.
Importantly, it can also help you lose weight and belly fat.