Diet and Food Combining

November 12, 2012

Diet and Food Combining

If you’re overweight and want to lose fat, don’t be put off by fad food diets that restrict certain foods, make you drink shakes or include pills and potions.

Exercise is good for weight loss, but if you don’t change your diet too it just won’t happen.

Meal planning for weight loss

  • You can eat as many times as you like during the day, as long as you adhere to your correct calorie intake. It makes no difference to your weight loss if you eat 6 times a day, or only 3.

  • Make healthy choices. Although technically if you only ate 1,000 calories a day and most of these were in the form of bread and chocolate your weight would drop, but your health would most definitely suffer and you would probably suffer from headaches, fatigue, sugar cravings and hunger.

  • Try to cut out processed foods and as much sugar and fat as you can as these are the main culprits of weight gain.

  • Eat a mixture carbohydrates, proteins and fats. These micronutrients are vital for good health.

- Healthy carbohydrates include green vegetables, fruit, brown rice, brown bread, whole grains and legumes,

- Healthy fats include nuts, seeds, olive oil, oily fish, and small portions of red meat.


Healthy proteins include milk, cheese, yogurts and white meat.

Once you have made your food choices you can adapt your diet to suit your taste. If you eat 40% carbohydrates, 40% protein and 20% fat then you eating at the optimum level. However if you feel better eating more or less of one food group you can adapt the percentage to suit your needs, bearing in mind that too much fat isn’t good for you.

To work out how many calories you should be eating every day for weight loss, is to multiply your bodyweight in pounds by 12, the answer will be the number of calories you need to eat to lose weight. If you find that the weight isn’t shifting, then reduce your calorie intake by 100 calories a day and try to do some sort of exercise.

Diet Motivators

  • Try to start a gentle exercise routine, this will make you feel better and help with your weight loss.

  • Keep a food dairy, so that you can see what you’re eating and if there is anything you need to cut out if you stop losing weight.

  • If it’s somebody’s birthday, enjoy a small piece a cake otherwise food will seem more tempting than usual.

  • If you do come off your diet for whatever reason, try to go back on it again as soon as you can, don’t give up because you’ve made a slip.

  • If you don’t lose weight for a couple of days, don’t panic. Try a bit more exercise or change your food group split.

You do need will-power to stick to a diet, but they needn’t be boring and you needn’t be hungry. Work out what healthy foods you like try to stick to the appropriate calorie intake and take some exercise, you’ll soon see the pounds falling off!


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