Vitamins without Calories when on diet

by Mike

When I am on a diet, I try to eat few calories but eat healthy. By the time I have eaten all the healthy foods, I have eaten too much.

How do I do both at the same time? Any quidelines?

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Use low fat diet plans for weight loss

by Olga

When on a weight loss diet, it's important to keep your calories under control because healthy food is easy to overeat, too. How to eat healthy without exceeding alotted amount of calories? You can adopt a low carb low fat diet, or follow a meal plan where meal recipes are listed, and calories are counted for you. A sample of such meal plan is posted on my website:
Some tips that helped me in the same situation:
1. Reduce fat in your diet. Fat doesn't contain any vitamins, and one gram of fat "costs" you 9 calories, while one gram of carbs or protein - only 4. That is why you can eat significantly more food on a low fat diet. Good fats and bad fats both contribute 9 calories per gram, and since you need some fat in your diet, it is recommended to exclude bad fats and leave only good fats in.
Here are some tips how to reduce fats in your diet:
- When cooking at home, blanch or steam instead of frying;
- Learn to make low-fat salad dressings;
- Replace some meals with meat by meals made with egg whites, tofu, or just vegetables and legumes;
- Reduce meat, because even lean cuts provide more than 20% of calories from saturated fats;
- Reduce amount of nuts in your diet. Though they contain good fats, and are a highly recommended healthy snack when on bodybuilding diet, they are very high in fat.
2. Reduce or exclude simple carbohydrates from your diet
Simple carbs don't last, and don't have any nutrients to keep your satisfied. Avoid using white flour, white sugar, syrups; replace them with the whole wheat variety, fruit and vegetables.
3. Increase amount of veggies in your diet, especially green leafy vegetables such as kale, swiss chard, spinach, collard greens. They are nutrition champions, and contain lean protein with no fat and very little carbs. Other good vegetables to eat are zuccini, broccoli, cabbage, and cauliflower.
4. Eat more legumes and beans. You are more than welcome to use my easy and quick low calorie vegetarian recipes that incorporate vegetables, beans, and legumes.

If you don't like to think about calories you consumed, choose the McDougall diet or a heart-healthy diet created by Dr. Ornish. They don't restrict the amount of food you eat, as long as all ingredients are chosen from the recommended list. These diets are clinically proven to reduce weight and improve health health while not restricting amount of food consumed.

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