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7 Sustainable Diet Secrets
1. Use the KISS rule, Keep it Silly Simple. The idea of simplicity when it comes to weight loss can be overwhelming because we get lost in the drama of our diet story. Dos and don’ts, dos and don’ts of fast food are many when we are faced with those extra 20 pounds and we wish to lose them. And I realize that the reaction to the emergency situation has been there too many times.
But there is a good mindset to cultivate that will help you every day, problem or not, to make simple changes that take almost no effort but benefit the bottom line, your weight. After all, gaining weight comes down to a simple idea. More calories than needed, the excess is stored as fat. It’s not much more complicated than that and most women forget or neglect to apply the Kiss concept in their daily life especially when it comes to food.
What are some other ways you can use hugs as your guide. reduce consumption, lose weight and rethink the way you eat and manage your food?
2. Try to be flexible, be creative and be willing to replace high-impact foods and drinks with simple options that you can make yourself. When you decide to eat something that has a high impact, resist for a moment and ask yourself how you can moderate it, maybe change it or leave something out so that you can control your story. Keep in mind, anything you choose to do for yourself improves performance and sharpens your awareness. There are many opportunities every day to apply Kiss. For example:
3. For coffee, Frappuccino, Caffe Mocha, Latte’s, Smoothies, Alfredo’s, replace fat-free milk without cream. Get just one tap of flavored syrup, or ideally, switch to sugar-free syrup. Instead of all these high-end drinks that get in the way of the pure joy of great tasting coffee, why not go back to the basics and add your signature flair? Try a double espresso with nonfat foam on top. Sprinkle cinnamon and nutmeg on the foam, some low or fat-free milk, mix and presto, a delicious low-calorie foamy drink without much impact. Try it and enjoy how great the pure taste of coffee is when it’s not buried under other ingredients.
By the way, cinnamon helps the body control your sugar intake. It helps prevent sugar spikes by moderating the release of sugar into the blood. It’s not a license to overload on sweets, it’s just a tip to know and use to help absorb moderate sugar.
4. For drinks: replace high sugar sodas, shakes and juice with sparkling water or plain water with lemon. Lemon naturally balances the body’s Ph levels. Try club soda, preferably salt or sodium-free, seltzer, iced or hot tea with a sprig of mint or cinnamon stick, freshly squeezed carrot or freshly squeezed orange juice. Sugar-Aid Kool-Aid or sugar-free Lemon-Aid works.
An important point about sugar — it’s in everything. Read food labels and be aware of where and how the foods you buy and the foods that affect your health and weight. Soda and large sodas fill your body with empty calories, carbs and sugar and because sodas have a high phosphorus content, they tend to lower calcium levels which weakens bones, a big red flag for women especially over 40.
5. In fast food: You can still order delicious food only with a slightly lighter effect. Here are some calorie-saving tips from some popular chains.
KFC – instead of fried chicken, crispy and extra crispy for fried. Grilled is delicious and saves on calories, fat and sodium. A meal of chicken and corn, mashed potatoes and gravy, and biscuits is delicious as long as you fry it and slather the gravy on the potatoes. You won’t notice and every little bit of calories saved helps. This includes not using butter on corn or biscuits. You don’t need it because KFC has the best, sweet corn on its own and the plain biscuit is outstanding. This is a simple adjustment you can make that doesn’t affect how you get your food..it’s still very tasty and fun to eat with little impact on your bottom line, calories in.
McDonald’s, Burger King, Wendy’s. Big Mac or double cheeseburgers, bacon and cheese or chicken combos can be enjoyed without bread. Yes, am I kidding? No. Remember to be flexible ask for a knife and fork, throw in some bread and be surprised how easy it is to make. Or if that’s unthinkable for you right now, how about a compromise? Eat with your face open. Spread half of the bread, top half. Really satisfying with few carbohydrates, calories and sodium. Substitute fries for a salad or donate half of your order of fries to the trash can if you can’t resist without feeling deprived.
Wendy’s – instead of french fries, get a baked potato and top it with a little ketchup and eat it with a spoon. You won’t notice that the “fried” is missing from all the potato flavor.
Remember the drill at any restaurant, fast food or home — grilled, baked or grilled to replace fried.
5. Sweets. Swap sugary desserts for fresh fruit salad or a fruity angel food cake. You save calories and sugar and give your body natural fiber from fruits. Plain yogurt, cinnamon, nutmeg and sliced banana work in any combo, or vanilla yogurt on top of a fruity angel food cake.
The amount of sugar in food today is surprising and shocking as you will understand more if you pay attention to food labels. The equation to remember is 4 grams of sugar equals 1 teaspoon of sugar. For example, a 12 oz. can of soda has 39 grams of sugar or almost 10 teaspoons of sugar in one can. Wild Cherry soda is 42 grams or 10.5 teaspoons of sugar per can. Smoothies start from 30 grams up and it’s better to sit down for this, all specialty coffees and drinks in Venti size without whip from 71 to 82 grams of sugar and Green Tea Frappuccino Venti no whip weighing 86 gr. Is that crazy? Think and visualize 23 teaspoons of sugar before you indulge.
6. Flavor enhancements: Ask for sandwich dressings, special sauces, mayonnaise, barbeque, salad dressings, honey, butter, syrups, gravies, cheese and cream sauces by any name, including Alfredo on fettucini, eggs benedict sauce, as a side dish. . Do you think restaurants or fast food chains have a clue or care to add hundreds of high fat, high cholesterol, high sugar, high calorie, high sodium foods to your meal? No.
These sauces, etc. They are big on flavor and a little goes a long way. Put yourself in the food, slowly, and be in control. Try it. The point is to help yourself shave calories by doing small things that are important and easy to use. It’s not a big sacrifice to do anything on this list, right? Small improvements every day add up to big rewards. Small things matter, because they affect and change results over time.
These are small steps you can take every day. Add your own as you remember you don’t have to do it outside, you just have to do it smart. Try it. If you want to learn more about the most foolproof diet tips and tricks, go to my Diet-Bailout website and sign up for a free chapter 17 page of my eBook that will change your life and your weight.
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