How to Eat Healthy and Make your Diet even Better

The satiating property of dietary protein is influenced by the time of protein consumption. Studies have shown that protein intake at breakfast has a greater satiety effect than later meal times.There are several explanations as to why this is the case. Firstly, protein has a greater thermogenic effect than carbohydrates and fat, which enables the body to burn more calories.Secondly, a high protein breakfast appears to slow gastric emptying, which attributes to the fact that protein appears to be the most satiating macronutrient.Finally, a high protein breakfast increases the activity of glucagon,[which activates the pathways for glucose synthesis. One study showed that fat loss was approximately twice as much in the high-protein diet group than the moderate-protein diet group in overweight and obese individuals.

Use a smaller plate

Using smaller plates helps to consume smaller portion sizes and this leads to the consumption of fewer calories.Studies have shown that portion size influences energy intake.People who are presented with larger portions do not report to have a higher level of satiety which suggests that hunger and satiety signals are ignored when a large portion of food is placed in front of them. In particular, one study showed that participants consumed 31% less calories with the small portion sized of a 6-inch submarine sandwich compared with the large portion size of a 12-inch submarine sandwich. Increased portion sizes have occurred simultaneously with the increase in obesity rates; hence, large portion sizes can be one of the factors contributing to the current increase in body weight of the US.

The Ornish Diet is a fat restricting diet (less than 10% of calories from fat) focusing on eating high amounts of fiber, and following a low-fat vegetarian dietThe Ornish diet recommends combining the diet with exercise that allows the body’s fat burning mechanism to work most effectively[53]. The philosophy is focused less on restricting calories but by watching the ones consumed, by recommending foods that can be eaten all the time, some of the time and none of the time. Foods that can be eaten whenever you are hungry, until you are full are:

  • Beans and legumes, fruits, grains and vegetables

Foods eaten in moderation are:

  • Nonfat dairy products – skim milk, nonfat yogurt, nonfat cheese, nonfat sour cream and egg whites

Foods to avoid

  • Meats of all kinds – if can’t give up, only eat minimally
  • Oils and oil-containing products (margarine and most salad dressings)
  • Avocados, olives, nuts and seeds, dairy products (other than non-fat ones)
  • Simple sugar and simple sugar derivatives (honey, molassess, corn syrup, and high-fructose syrup)
  • Alcohol
  • Anything commercially prepared that has more than 2 grams of fat per serving

Suggests eating a lot of little meals because this diet makes you feel hungry more often, which will help you feel full faster and you’ll eat more food without increasing the number of calories

Strengths

  • Does not restrict calories
  • Doesn’t slow down metabolism
  • Recommends regular exercise, yoga and meditation along with the diet
  • Has been associated with a reversal of coronary blockage

Weakness

  • Very restrictive
  • You will feel hungrier and need to eat more food (but less calories

Source by Greg Meline

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