For Effective Weight Loss – Curb Hunger And Avoid The Binge
Curb Hunger and Avoid The Costly Binge
Everyone’s been there – you miss a meal or you are getting used to a lower calorie phase of your nutrition plan when the munchies hit. You grab the nearest and quickest food available – usually a high carb snack food – and you chow down. And to add insult to injury you find yourself hungry again just as quickly as someone who didn’t snack!
The best thing you can do to avoid this is to plan ahead and always have a meal ready to go quickly. Sure, this can’t always be done but it’syour best bet to avoiding binges.
When hunger pangs hit – DO SOMETHING! And I don’t mean eat. Drink water, go for a walk, etc. You’ll find that the hunger pangs subside in about10 minutes or so – unless you’ve missed a meal and are really hungry.
If you must snack, make sure to always have high protein food available. You’ll stay fuller longer as it takes your body more time to digest protein.
Try to keep some of these things handy –
Cooked kitchen strips – one cup has 38 grams of protein and only 180 calories
Lowfat cottage cheese – one cup has 28 grams of protein and 168 calories
A three ounce can of white-meat chicken has 14 grams of protein and 70 calories
Two sticks of string cheese has 14 grams of protein and 160 calories
A full can of tuna packed in spring water – 37 grams of protein and 175 calories
Reach for the nuts. Keeping nuts around will keep you from binging on high carbohydrate junk food because they are just as convenient for when youhave to eat something now!
Nuts supply you with good fats that can lower your cholesterol as well as fiber and important vitamins and minerals. Make sure to select dry roastedand unsalted. And don’t forget, even though it’s high in good fats, that still translates to 9 calories per gram. Don’t every eat.
Gregg Gillies
Gregg Gillies is a speaker, consultant, fat loss expert, trainer and author. He teaches fitness via his articles, books and courses at his web site buildleanmuscle.com . He is the author of two books: Complete information on his books, along with lots of free articles are available at his site. And while there, don’t forget to sign up for his free newsletter, “Fit Physique”.
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Dash Diet — Dietary Approaches to Stop Hypertension (DASH)
Hypertension is another name for high blood pressure. Blood pressure is the force exerted on artery walls when the heart is beating and when it is at rest.
The higher number is the “Systolic” pressure and is the pressure exerted on artery walls when the heart is in the contracting phase. The lower number is the “Diastolic” pressure and is the pressure exerted on artery walls when the heart is in the resting phase.
High blood pressure is a silent killer. If left unchecked, it can cause permanent damage, resulting in kidney failure, heart attack or stroke.
Blood pressure is considered high if the upper number (systolic pressure) is above 140 and the bottom number (diastolic pressure) is above 90 and stays there.
Although, many physicians believe these numbers are still too high. Soemthing like 130/80 might be what you need to shoot for in order to lower the risks of hypertension.
There are actually two types of high blood pressure. One is primary and the other is secondary. In secondary high blood pressure, usually something else causing it, like an overactive thyroid gland.
However, most people suffer from primary high blood pressure. The cause for high blood pressure in the primary form cannot be determined, but, while the cause may not be known, the treatment can still be effective.
Basic Rules for Controlling High Blood Pressure
Maintain a healthy weight
Exercise
Take medications as prescribed
There are also a few dietary interventions to start and help control your blood pressure…
Limit salt
Most medical experts recommend salt-sensitive persons limit salt to 2,000 milligrams per day. Watch out for “hidden” salt, found in butter flavorings, seasonings, tomato sauces, condiments and canned foods. Check with your healthcare practitioner before using a salt substitute.
Limit intake of high-fat foods
Try baking of broiling rather than frying.
Limit alcohol
Over consumption contributes to weakening of the heart muscle and to hypertension.
The Dash Diet
Follow the DASH diet. The Dash diet was designed to prevent high blood pressure, but it’s also low in fat. The Dash diet is based on a 2,000-calorie-a-day meal plan. Check with your healthcare practitioner about whether the Dash diet may be the right diet for you.
Here is the Dash Diet…
- Low-fat or fat-free dairy 2-3 Servivings Daily
- Vegetables 4-5 Servings Daily
- Fruits 4-5 Servings Daily
- Grains and grain products 7-8 Servings Daily
- Meat, Poultry and fish 2 Servings Daily
- Nuts, seeds and beans 4-5 Servings per Week
- Fats and oils 2-3 Servings Daily
- Sweets 5 Servings per Week
To Healthy Living!
Michael A. Smith, MD
Chief Medical Consultant
Diet Basics
Dr. Smith is the Chief Medical Consultant for Diet Basics, a content rich web site dedicated to all dieters. Please visit his site and read more about Medical Weight Loss.
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