Changing your eating habits
1. Do not eat anything after 7 PM! If you do, be aware that this is
the time when excessive fat gets created the fastest.
2. Do not skip breakfast! In fact, have a big (low calorie, healthy) breakfast.
You need the energy until the next planned meal.
3. Avoid simple carbohydrates (everything which sugar).
4. You can drink herbal tea and water. It will help you to feel full, accelerate
metabolism and facilitate disposing of toxins and products of metabolism from
your organism.
5. Eat the least processed products ( raw are better than cooked): fruit,
vegetables, whole-wheat bread etc.
6. Check the number of calories on packages.
7. You must not put together fat and protein with carbohydrates. Your meals
should consist of carbohydrates with vegetables, or vegetables with meat and fat
e.g. scrambled eggs with onion without bread. Prepare your sandwiches with
whole-wheat bread and vegetables, salad without butter and pork butcher's
products. There is also delicious lean cottage cheese with e.g. onion leaves,
radish, tomato and pepper, or with strawberries.
8. Drink a lot (even up to 3 liters a day) of water. Drink unsweetened coffee
and tea. When drinking juices choose the ones that do not contain sugar.
9. Eat on small plates. You will have the impression of a bigger portion. Do
not eat until you are full. You will feel it after a few minutes.
10. Eat slowly taking delight with every bite. In this way you cherish the new
sense of taste.
11. Do not apply strict diets. During the starvation diet you will be thinking
only about food, and when you finish the diet your weight will rise very quickly.
12. Do not eat fatty snacks between meals.
13. While watching TV do not put a bowl of chips in front of you (one bag may
have even 1000 calories).
14. Before eating drink a glass of water. You will eat less.
15. Plan your meals in advance.
How do you maintain your diet when going out?
First of all - do not tell everybody that you are on a diet. It's kind of annoying. Eat something light before leaving the house - you will not feel hungry while being exposed to all those dishes on the table. Try to eat low calorie foods, but you can have small portions of that Birthday cake (remember - small). Eat fruit, raw vegetables and low calorie meats. Drink a lot of fluids. Remember alcohol increases the appetite.
260 cal = 1 doughnut = 1/2 hour of intensive cycling
1100 cal = the whole pizza
530 cal = 1 pork chop coated in bread-crumbs and egg
420 cal = 1 hamburger with chicken and cheese
380 cal = 1 portion of French fries
