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A Healthy Slimming Diet Over the Holidays
 A
slimming diet must provide all of the nutrients that the body needs. As these
nutrients have to come from a lower calorie intake, it is important to cut
right down on confectionery, cakes, biscuits, and sugary and alcoholic drinks,
which are relatively high in calories but low in nutrients. The diet should
be based on lower-calorie, nutritious foods such as vegetables, fruit, lean
meat, poultry, fish. low-fat dairy products, bread and cereals.
Of all the major components of food, fat is the most concentrated source of
energy. At nine Calories per gram, fat provides more than twice as many calories
as protein and carbohydrate at four Calories per gram, Reducing the amount of
fat in the diet is therefore the most effective way to reduce calorie intake.
In order to help reduce your fat intake, chose lean cuts of meat and trim all
visible fat before cooking. Avoid high-fat meats such as sausages, bacon and
minced beef. Poultry should be eaten without the skin, and fish should be
steamed, grilled, baked or microwaved rather than fried. Sweet and savoury pies
and pastries, biscuits, cakes, crisps and nuts are all high in fat and are best
avoided on a slimming diet. Replace full-fat dairy products with low-fat
alternatives. Pure alcohol has seven Calories per gram, so cutting down on
alcohol is also an effective way to help weight loss. It is best to aim for a
steady weight loss of 450-900g(1-21b) a week, which will result in a reduction
of body fat. Increasing your calorie expenditure through regular exercise-three
times a week for a minimum of 20 minutes - will help to burn fat,
 and
tone up the muscles for a leaner shape.
There is a misconception that starchy staple foods such as bread, rice
potatoes and pasta are fattening. In fact, these are not eaten with a lot of
fat, these staples can be eaten in fairly large amounts on a slimming diet.
Starchy foods help to satisfy the appetite because they are filling rather than
fattening. Wholegrain foods such as wholemeal bread and brown rice are
preferable to refined foods, as they provide significantly more vitamins,
minerals and fibre.
A healthy slimming diet should also include plenty of salads, vegetables
and pulses (beans, peas and lentils). Fresh fruit makes a good choice for a
low-calories dessert.
Tips for Slimmer
-
 Replacing
high fat foods with low fat foods such as fruits and vegetables can reduce
the energy content of the diet
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Eating more starchy foods, e.g. bread, rice, pasta, potatoes and
cereals, especially types high in fibre, can help the person to feel fuller
and less hungry. But these foods shouldn’t have too much fat added to them
such as butter, spreads and creamy sauces.
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Looking at the nutritional information on food labels can help to
identify the foods that are lower in fat and energy
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Missing meals should be avoided as this can lead to tiredness and
headaches and the person may end up eating even more food, later on, to
compensate.
Related Links
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