6 reasons you’re eating when you’re not hungry – & how to stop

6 reasons you’re eating when you’re not hungry – & how to stop

 

Here are some reasons why you might eat when you’re not hungry – and what you can do about it.

You’re not hungry but you eat anyway:

Life and calorie control would be a whole lot easier if we only ate when we were truly hungry.  Then it would simply be a biological drive that needed to be satisfied – like downing a glass of water when your throat is parched. It’s the rare person who doesn’t eat for reasons other than hunger – most of us find ourselves doing it from time to time. 

Part of the reason is that there is so much context to eating – who you’re with, what the occasion is, how you’re feeling – so that food is more than simply a way to fill up your belly.  Instead, the act of eating can become an emotionally charged relationship.  If this sounds like you, here are some of the reasons that you might be eating – even though you hadn’t intended to – and what you can do about it.

Eating for comfort

For many people, this one tops the list.  Perhaps you have your ‘go-to’ foods that ease the pain of a lousy day at work or an argument with a relative.  Unfortunately, the soothing effect doesn’t usually last long – it’s often quickly replaced by guilt, because you ate something you shouldn’t have. “Stuffing down your feelings” with food isn’t going to make the problem go away – you may be better off trying to deal with any issues head-on.  Call a friend, take a brisk walk to blow off some steam, or write your thoughts down in a diary instead.

Eating as a reward

I’ve never quite understood this, but I’ve had plenty of clients who reward themselves for doing well on their diet with… food.  It’s fine to allow yourself to have a treat from time to time – that’s a natural thing to do.  But if you only allow yourself a treat as a reward for being good, that treat becomes very, very special – and so desirable that you’ll want it again and again.  Find another way to reward yourself – maybe download some new music or get a massage.

Eating because you think you should

Think of those times when you’ve said to yourself, “I should eat this because it was offered to me” or “Mom took the time to make this for me and I don’t want to offend her” or “I should eat these leftovers because it’s wrong to waste food”.  Instead, put the leftovers away – that’s easy.  While it’s not quite as easy to turn down food offers, you can try by simply saying, “thanks, it looks delicious, but I’m not hungry right now”.  Or you can accept, and take just a bite or two to be polite.

Eating food because it’s there

You didn’t mean to eat that stale doughnut in the break room at work – it was just there.  You weren’t looking for candy – but that bowl of jellybeans on your friend’s kitchen counter was just there.  Next time this happens to you, ask yourself this – “if this food weren’t in front of me, would I even be thinking about eating it?”

Eating because other people are eating

A group of coworkers asks you to join them for lunch – but you just ate.  You had a healthy snack before heading to a friend’s house to watch the football playoffs – and there’s a buffet full of greasy snack foods.  In situations like these, you might feel pressured to eat to be ‘part of the group’ .  But I assure you – you can be just as sociable with a cup of tea or glass of sparkling water in your hand as you can with a plate full of food that you neither want, nor need.

Eating as a distraction

This one also includes ‘eating when you’re bored’.  You’re eating either because it keeps you from doing something else that you should be doing –  or, because you can’t think of anything else to do.  Using food as entertainment can be dangerous.  Instead, take a jog around the block, or get down on the floor and do some stretching and some sit-ups, and let exercise – rather than food – be your distraction instead.

6 tips to help you stop skipping breakfast

6 tips to help you stop skipping breakfast

If you regularly skip breakfast, try these small steps to establish a healthy breakfast habit.

“Breakfast is the most important meal of the day!” 

“Eat breakfast like a king!” 

“Eat diamonds for breakfast and shine the whole day!” 

For those who eat breakfast regularly, they’re words to live by.  But what if you skip breakfast?  You hear those words, and you just feel guilty. You know you should eat, but it’s hard if you’ve been up for hours and your stomach is still sleeping in. You know that breakfast really is important – and that the right foods in the morning really can help you “shine all day”.  So the question is, why aren’t you hungry?  And is there anything you can do about it?

Figuring out why you can’t face food in the morning can be tricky.  Sometimes it’s just a long-standing habit – you just never got into the breakfast routine.  And, since you manage to get through your morning okay, you just tell yourself you don’t really need to eat.  Maybe you aren’t hungry in the morning because you routinely eat an enormous dinner and snack all night until bedtime.  Maybe you simply don’t like breakfast food or you just rely on a pot of strong black coffee to get you going.

Those who don’t eat in the morning have likely heard all the reasons they should try to break the breakfast-skipping habit.  But just in case you need a reminder – here’s a quick recap.  When you get up in the morning, you’ve gone a pretty long stretch without eating.  And even though you’ve been sleeping, your body has been tapping into stored fuel to keep your systems going.  So if you don’t top off your tank in the morning, you’ll lack the mental and physical energy you need to get through your workout and your workday. Not only that, the breakfast habit is associated with better weight management and a better diet overall.  The vast majority of those who have successfully lost weight, and kept it off, eat breakfast nearly every day. On the other hand, people who skip breakfast consume more fat, cholesterol, calories, and sugar – and fewer fruits and vegetables – than those who routinely eat breakfast.

Here are some tips to help you to eat better in the morning, so you, too, can “shine all day”:

Start small and light

Ease into the habit with small portions of easy-to-digest foods that are nutrient-packed.  Try a protein shake with fruit, or a dab of nonfat cottage cheese or a hard-boiled egg with a piece of fruit on the side.

Include some protein

Protein is important because it not only helps to keep you satisfied, it also helps keep you mentally alert.  And one study showed that those who eat a high protein breakfast take in 200 fewer calories during the evening.

Break your meal into small snacks

You don’t need to eat your entire meal at once. Sip on your shake throughout the morning, or have your cottage cheese or egg first, and your fruit an hour or so later.

Get up 15 minutes earlier

An extra 15 minutes in the morning can make all the difference to those who are rushed to get out the door.  You’ll not only have time to make something quick, you’ll also give your system a chance to wake up.

Eat what appeals to you

There’s no rule that says you have to eat ‘breakfast food’ in the morning.  A few bites of leftover chicken and veggie stir-fry might just do the trick.

Don’t rely on just ‘coffee and a muffin’

Many people think they’re not really eating breakfast when they grab “just a coffee and a pastry” at the coffee store. But that innocent looking coffee drink coupled with a bran muffin could dump more than 700 calories and 6 teaspoons of grease into your system.

Thank you.

John Cardinal

Copyright Healthy Weight Loss for Life 2012

3 meals a day or 6 meals a day – does it matter?

3 meals a day or 6 meals a day – does it matter?
 

Everybody eats.  Which is why people are so willing to throw in their two cents when it comes to any nutrition debate. One thorny issue has to do with meal frequency and weight control.  There are those who ‘just say no’ to snacking – the ones who restrict themselves to three meals a day, period.  In their view, snacking is simply a bad habit that can pile on the pounds.  In the opposite corner are those who say that small, frequent meals will help control hunger, so it’s better to eat five or six times a day.

Is one strategy better than the other?  Research has yet to give us a definitive answer, leading one to conclude that whether you eat three times a day or six, “the question of whether there is a health benefit … will ultimately depend on how much energy is consumed, as opposed to how often or how regularly one eats” (italics mine).  In other words, if it’s weight loss you’re after, the bottom line is keeping your calorie intake in check.  Snacking in and of itself isn’t bad, unless it’s pushing your calorie intake past the tipping point.

If you look at what many people consider ‘snack foods’ – greasy, salty, sugary packaged snacks like chips, cookies and candy – it’s easy to see why they’d adopt the ‘no snacking’ approach to weight management.   If snacking = junk food, then yes, processed goodies can dump a lot of calories into your system in no time.  Some people avoid snacking because they find it hard enough to just to curb their calories at mealtimes.  If they find it hard to control what they eat at breakfast, lunch or dinner, they figure snacks will just add insult to injury.

Of course, there are plenty of healthy foods to snack on, too – which is just one reason that I side with the small, frequent meal approach.  It’s a practical issue – the more often you eat, the more opportunities you have to meet your nutritional needs.

Let’s say you’re trying to get 7 to 10 fruit and vegetable servings a day, a couple of servings of dairy, and you have protein needs to meet, too.  That might be hard to do if you try to distribute all that food over just three meals.  But if you use snacks as an opportunity to work in more healthy fruits and vegetables, or maybe some calcium-rich yogurt, or an additional  portion of protein, it’s a lot easier to hit your daily nutritional targets.

Here’s another thing: people who eat less frequently can convince themselves that they’ve ‘hardly eaten all day’ – giving themselves license to do pretty much whatever they want when mealtimes roll around.  Or, they assume that eating huge – but less frequent – meals will ‘hold them’ longer.  That rarely happens. They usually end up snacking anyway.

Frequent feedings can really help with portion control.  If you know you’ll be eating more often, you can teach yourself to be satisfied with less every time you eat, since you know you’ll be eating again in a few hours.

That’s the beauty of eating healthfully.  High fiber fruits, veggies and whole grains have relatively few calories per bite, and low-fat protein foods help to satisfy hunger.  That means you can eat every few hours, and still have quantity and quality – without spending huge amounts of calories.

Thank you.

John Cardinal

Copyright Healthy Weight Loss for Life 2012

Why do men lose weight faster than women?

Why do men lose weight faster than women?

A client I saw recently said something to me that I know resonates with millions of women about women’s weight loss.

“I work out so hard,”  she told me.  “I follow my program to the letter, and it’s a battle just to lose a few of pounds in a week.  But my boyfriend – even if he cheats on his program a little bit – still  experiences weight loss week after week.  It’s just not fair!”

Fair or not, that’s just the way it is.  But why? Why do men tend to lose more quickly than women?

Too many women figure that they’re ‘not trying hard enough’.  But it usually isn’t that they aren’t doing enough – or that men are trying harder.  It really comes down to the fact that men and women are simply made differently – and those differences have a big impact on women’s weight loss rates.

Here’s what’s at play.  The number of calories that your body requires – just to fuel its most basic functions – is determined by a couple of things.  First is simply your total body size – it takes more calories to fuel a large body than it does a smaller one.  Most men are larger than women, so chalk up one for the guys.

Then there’s the issue of body composition – every pound of lean body mass you have burns about 14 calories a day, while every pound of fat you have only burns about 2 calories.  So, the more muscle you carry (and the less fat) the greater your daily calorie burn.   Score another one for the guys…not only are our bodies bigger, we tend to carry more muscle than women do, too.

As if that weren’t enough, men are more likely to burn more calories when they exercise.  Again, it’s not that we're necessarily pushing ourselves that much harder – it’s just that the larger the body, the more calories it takes to move that body through space.  A 250-pound guy is going to burn more calories running for an hour than a gal weighing 150 pounds – even if they go at the same pace.

So it boils down to this:  the number of calories it takes for the average man to maintain his weight is higher than it is for the average woman. And that can be a big advantage to men when it comes to weight loss.  A heavy-set guy who maintains his weight on 2500 calories a day can cut out 1000 calories or so from his daily intake, still have a reasonable 1500 calories to spend on his meals and snacks, and drop a couple of pounds a week.

On the other hand, his girlfriend who is struggling with her weight might be maintaining on only 1600 calories or so.  To lose weight safely, she shouldn’t cut her intake to less than 1200 calories a day – which means that while he can easily create a 1000 calorie-per-day shortage, the 400 calories that she’s able to cut means she’ll be hard-pressed to lose even a half a pound in a week’s time.

I think it’s great when couples work together to try to get in shape.  Because, when it works, they can help support and motivate each other.  But when it doesn’t work, it’s often because she resents him for losing more quickly, or he faults her for ‘not trying hard enough’.  It’s not a contest, and even if it were, the playing field simply isn’t level. And in any other match-up, that just wouldn’t be fair.

Thank you.

John Cardinal

Copyright Healthy Weight Loss for Life 2012

9 Healthy Eating Tips

9 Healthy Eating Tips

Healthy eating is about strict nutrition philosophies, not about staying unrealistically thin, or depriving yourself of the foods you love. It’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small.  Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.

Make sure you're really getting whole grains. 

•  Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain. 

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics. 

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. 

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job. 

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust. 

Thank you.

John Cardinal

Copyright Healthy Weight Loss for Life 2012

Balancing Carbohydrates, Proteins, Fats and Fiber for Weight Loss

Balancing Carbohydrates, Proteins, Fats and Fiber for Weight Loss

The recommendation is to have a good ratio of calories, 40-50% Carbs, 25-35% protein, 20-30% fat.  Be sure to stay under 2500 mg of sodium and over 25 grams of fiber. It is recommended to never go below 1200 calories if you are a female, because your body will go into starvation mode and it is possible that you might gain weight, besides doing serious damage to your body. (1500 calories if you are male).

Your body needs 1200 calories per day to survive (credit to Saroful).

-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)

What is a safe calorie deficient reduction to lose weight? It is recommended to reduce your calories by 500 per day, but never more than 1000 calorie deficit per day.  When you’re down to the last 5-10 lbs, you should just focus on toning. Tone. Tone. Tone. Start lifting weights, keep up the cardio. As for the number of calories, don't reduce by any  more than 500 less than what you burn. It's only, if you have 20 or more lbs to lose, that you don't reduce by any more than 1000 calories less than what you burn. 3500 Calories = 1 lb. divide that by 7 days, and you have a reduction of 500 calories per day for a week. You can safely lose 1-2 lbs per week.

With the increasing summer heat, water is important to staying hydrated and aiding in meeting weight loss goals. (see, The Truth about Water and Dieting) If you exercise you should drink another 8 ounce glass of water for every 20 minutes you are active. If you drink coffee or alcohol, you should drink at least an equal amount of water. If you live in an arid climate, you should add another 2 servings per day. As you can see, your daily need for water can add up to quite a lot.

To figure out the math to determine the number of grams of Carbs, Protein and Fat you should consume, take the total number of calories you are supposed to consume.

Divide it by the precentages you are using. So for Carbs you will have a number of calories that represent a fraction of the total, same for protein and fat.

Then you take each of those number of calories, and you divide Carbs by 4 to get the total grams, Protein by 4 to get the total grams and Fat by 9 to get the total grams. For example:

The Math for a 1200 Daily Calorie Goal:

40-50% Carbs = 480-600 calories (120-150 grams) 
25-35% Protein =  300-420 calories (75-105 grams)
20-30% Fat = 240-360 calories (26-40 grams)

Aim for 25 gram or more of Fiber
Aim for 2500 mg or less of Sodium 

The World Health Organization’s recommends that 10% percent of your total calories come from sugars. Here is how the math breaks down:

1200 calories, 10% = 120 calories = 30.0 g of sugar
1300 calories, 10% = 130 calories = 32.5 g of sugar
1400 calories, 10% = 140 calories = 35.0 g of sugar
1500 calories, 10% = 150 calories = 37.5 g of sugar
1600 calories, 10% = 160 calories = 40.0 g of sugar
1700 calories, 10% = 170 calories = 42.5 g of sugar
1800 calories, 10% = 180 calories = 45.0 g of sugar
1900 calories, 10% = 190 calories = 47.5 g of sugar
2000 calories, 10% = 200 calories = 50.0 g of sugar
2100 calories, 10% = 210 calories = 52.5 g of sugar
2200 calories, 10% = 220 calories = 55.0 g of sugar
2300 calories, 10% = 230 calories = 57.5 g of sugar
2400 calories, 10% = 240 calories = 60.0 g of sugar

How much protein do you need?

According to the recently updated Dietary Reference Intake guidelines, the recommended daily consumption of protein for adult men and women is the following: Women aged 19-70 need to consume 46g of protein per day. Men aged 19-70 need to consume 56g of protein per day. The difference is due to the fact that, in general, men's bodies have more muscle mass than those of women.

Other recommendations suggest 1g of protein per kilogram of body weight while some extreme sources suggest that higher intakes of 1-2 grams of protein per pound of body weight are desirable. Higher levels of protein intake have not been proven to be necessary and may be harmful due to increased stress on the kidneys and liver.

How much protein you need in your daily diet is determined, in large part, by your overall energy intake, as well as by your body's need for nitrogen and essential amino acids. Physical activity and exertion as well as enhanced muscular mass increase your need for protein. Requirements are also greater during childhood for growth and development, during pregnancy or when breast-feeding in order to nourish your baby, or when your body needs to recover from malnutrition or trauma or after an operation.

Because the body is continually breaking down protein from tissues, even adults who do not fall into the above categories need to include adequate protein in their diet every day. If you do not take in enough energy from your diet, your body will use protein from the muscle mass to meet its energy needs, and this can lead to muscle wasting over time.

Can you eat too much protein?

Because the body is unable to store excess protein, it is broken down and converted into sugars or fatty acids. The liver removes nitrogen from the amino acids, so that they can be burned as fuel, and the nitrogen is incorporated into urea, the substance that is excreted by the kidneys. These organs can normally cope with any extra workload but if kidney disease occurs, a decrease in protein will often be prescribed.

Excessive protein intake may also cause the body to lose calcium, which could lead to bone loss in the long-term. Foods that are high in protein (such as red meat) are often high in saturated fat, so excessive protein intake may also contribute to increased saturated fat.

Carbohydrate concerns for Diabetics

Carbohydrate concerns for Diabetics

Foods that contain carbohydrate raise blood glucose. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount to eat, you can help to keep your blood glucose levels in your target range. You may also be interested in our book, Diabetes Carbohydrate and Fat Gram Guide, 3rd Edition.

Did you know there are three main types of carbohydrate? There are

• Starches (also known as complex carbohydrates)
• Sugars
• Fiber

You'll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains, and whole grains.

No wonder knowing what kind and how much carbohydrate to eat can be confusing!

On the nutrition label, the term "total carbohydrate" includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.

Starch

Foods high in starch include:

• Starchy vegetables like peas, corn, lima beans, and potatoes
• Dried beans, lentils, and peas such as pinto beans, kidney beans, black eyed peas, and split peas
• Grains like oats, barley, and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread, and crackers but the variety is expanding to include other grains as well.)

The grain group can be broken down even further into whole grain or refined grain.

A grain, let's take wheat for example, contains three parts:

• bran
• germ
• endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.

Sugar

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate. There are two main types of sugar:

• naturally occurring sugars such as those in milk or fruit
• added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar, and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in "-ose." For example glucose (also called dextrose), fructose (also called levulose), lactose, and maltose.

If you are looking for information about artificial sweeteners, try this section.

Fiber

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about ½ what is recommended.

Fiber contributes to digestive health, helps to keep you regular and helps to make you feel full and satisfied after eating. Additional health benefits, of a diet high in fiber — such as a reduction in cholesterol levels — have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

• Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils.
• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).
• Whole grains such as:
• Whole wheat pasta
• Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)
• Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole whe+at or oats.) Many grain products now have "double fiber" with extra fiber added.
• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5 - 4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven't even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

Because fiber is not digested like other carbohydrates, for carbohydrate counting purposes, if a serving of a food contains more than or equal to 5 grams of dietary fiber, you can subtract half the grams of dietary fiber from the total carbohydrate serving of that food.

A Healthy Type 2 Diabetes Diet

Maintaining a healthy diet is important for everyone, but it is especially important for people with diabetes. A type 2 diabetes diet and following the right meal plan can make all the difference to a person struggling to keep their blood sugar under control. But, what is the right meal plan? How much of which food group should you eat?

Along with a visit to a dietician, this guide should help answer questions you may have about diabetes and nutrition.

Recommended Related to Diabetes

Diabetes Warning Signs

Because type 2 diabetes can lead to serious health complications, it's important to be aware of any diabetes warning signs and get tested for diabetes if you have these symptoms. Treating diabetes early, when treatment is most effective, can help prevent complications. We'll explain the various diabetes warning signs and also warning signs of specific diabetes problems. Discover why it's important to listen to your body and alert your doctor if you notice any new signs or problems.

Read the Diabetes Warning Signs article > >

 

Carbohydrates and Fiber in a Type 2 Diabetes Diet

Carbohydrates are one of the major food categories (the others include proteins and fats) in a type 2 diabetes diet. They provide fuel for the body in the form of glucose. Glucose is a sugar that is the primary means of energy for all of the body's cells.

There are two ways to classify carbohydrates -- simple and complex. Simple carbohydrates are sugars -- like glucose, sucrose, lactose, and fructose. They are found in refined sugar and in fruits. Complex carbohydrates are the starches, which are the simple sugars bonded together chemically -- they are found in beans, nuts, vegetables, and whole grains. Complex carbohydrates are considered healthier mostly because they are digested by the body slowly, providing a steady source of energy. They also contain valuable amounts of fiber.

Carbohydrates, rather than fats or proteins, have the most immediate effect on your blood sugar since carbohydrates are broken down directly into sugar early during digestion. It is important to eat the suggested amount of carbohydrate at each meal, along with some protein and fat.

Carbohydrates are mainly found in the following food groups:

• Fruit
• Milk and yogurt
• Bread, cereal, rice, pasta
• Starchy vegetables like potatoes

What Is Carbohydrate Counting?

Carbohydrate counting is a method of meal planning that is a simple way to keep track of the amount of total carbohydrates you eat each day. It helps allow you to eat what you want. Counting grams of carbohydrate and evenly distributing them at meals will help you control your blood sugar.

Instead of following an exchange list, with carbohydrate counting you monitor how much carbohydrates (sugar and starch) you eat daily. One carbohydrate serving is equal to 15 grams of carbohydrates.

With carbohydrate counting, you plan your carbohydrate intake based on what your pre-meal sugar is and your intake or insulin dose can be adjusted. Carbohydrate counting can be used by anyone and not just by people with diabetes that are taking insulin. If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. These fluctuations can be managed by knowing how to count your carbohydrate intake.

A registered dietitian will help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan generally includes three to four carbohydrates at each meal, and one to two carbohydrate servings as snacks.

With carbohydrate counting, you can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your type 2 diabetes meal plan.

Carbohydrate counting is most useful for people who take multiple daily injections of insulin, use the insulin pump, or who want more flexibility and variety in their food choices. However, it may not be for everyone, and the traditional method of following food exchange lists may be used instead.

How Much Fiber Should I Eat?

Fiber is the indigestible part of plant foods. It plays an important role in the digestive process as it helps move foods along the digestive tract, adding bulk to stool to help it pass through the bowel. In addition, diets high in fiber are associated with lower risks of obesity, high blood pressure, heart disease, and strokes.

Fiber also:

• Delays sugar absorption, helping to better control blood sugar levels.
• Binds with cholesterol and may reduce the level of 'bad' LDL cholesterol in the blood.
• Is a good source of vitamins and minerals.
• Helps prevent constipation and reduces the risk of certain intestinal disorders.
• Promotes weight loss by helping to decrease caloric intake. (It adds bulk to the food we eat, making you feel fuller.)

The goal for all Americans is to consume 25 to 35 grams of fiber per day. The best way to increase fiber intake as part of your type 2 diabetes diet is to eat more of these fiber-rich foods:

• Fresh fruits and vegetables
• Cooked dried beans and peas
• Whole grain breads, cereals, and crackers
• Brown rice
• Bran products

Fat in a Type 2 Diabetes Diet

Since diabetes increases your risk of developing heart disease, eating foods lower in fat -- especially saturated fat -- is particularly important to keep that risk as low as possible. In addition, limiting calories from fat can help you lose any extra weight, especially when combined with an exercise program.

The major contributors of saturated fats in our diet come from cheese, beef, milk, and baked items. Trans fats also contribute to the increase risk of heart disease. These fats are vegetables oils that are harder; we recognize these as solid oils. Many of these are used in baking and frying.

Here are some general guidelines for selecting and preparing low-fat foods for your type 2 diabetes diet:

• Select lean meats including poultry, fish, and lean red meats. When preparing these foods, don't fry them. Instead, you can bake, broil, grill, roast, or boil.
• Select low-fat dairy products such as low-fat cheese, skim milk, and products made from skim milk such as nonfat yogurt, nonfat frozen yogurt, evaporated skim milk, and buttermilk. Remember to include dairy products in your daily carbohydrate count.
• Use low-fat vegetable cooking spray when preparing foods or consider using cholesterol lowering margarine containing stanols or sterols. Examples include "Take Control" and "Benecol."
• Use liquid vegetable oils that contain poly- or monounsaturated fats which can help lower your 'bad' LDL cholesterol.
• Select lower fat margarines, gravies, and salad dressings and remember to watch the carbohydrate count on condiments and dressings.
• All fruits and vegetables are good low-fat choices. Remember to include fruit and starchy vegetables in your daily carbohydrate count.

Salt in a Type 2 Diabetes Diet

Diabetes increases your risk for high blood pressure. High levels of salt (sodium) in your diet can further increase that risk. Your health care provider or dietitian may ask you to limit or avoid these high-salt foods:

• Salt and seasoned salt (or salt seasonings)
• Boxed mixes of potatoes, rice, or pasta
• Canned meats
• Canned soups and vegetables (with salt)
• Cured or processed foods
• Ketchup, mustard, salad dressings, other spreads and canned sauces
• Packaged soups, gravies, or sauces
• Pickled foods
• Processed meats: lunch meat, sausage, bacon, and ham
• Olives
• Salty snack foods
• Monosodium glutamate or MSG
• Soy and steak sauces

Low-Salt Cooking Tips

• Use fresh ingredients and/or foods with no salt added.
• For favorite recipes, you may need to use other ingredients and eliminate or decrease the salt you would normally add.
• Try orange or pineapple juice as a base for meat marinades.
• Avoid convenience foods such as canned soups, entrées, and vegetables; pasta and rice mixes; frozen dinners; instant cereal; and pudding, gravy, and sauce mixes.
• Select frozen entrées that contain 600 milligrams or less of salt. However, limit yourself to one of these frozen entrées per day. Check the Nutrition Facts label on the package for sodium content.
• Use fresh, frozen, no-added-salt canned vegetables, or canned vegetables that have been rinsed before they are prepared.
• Low-salt canned soups may be used.
• Avoid mixed seasonings and spice blends that include salt, such as garlic salt.

Thank you.

John Cardinal

Copyright Healthy Weight Loss for Life 2012