I've read about four Atkins' books on diet and vitamins/supplements as well as other info on the topic.
Here are some things that's I've picked up while doing my own research on weight loss:
- Never skip meals, especially breakfast. It will slow your metabolism down and you'll just eat more at your next meal. Try to eat a lot of small portions throughout the day. Don't go more than 3 - 4 hours without eating.
- Eat until you are satiated. If you are hungry, hard-boiled eggs, cheese, olives, and nuts are good snacks
-Avoid sugar, white flour, starchy fruits and vegetables (like bananas and potatoes), and highly processed foods. Avoid fruit juices too as they have a lot of sugar and very little fiber. Better to eat the fruit itself. Berries are particularly good.
- Keep hydrated. 8 - 10 glasses of water a day is a good goal.
- Excercise! When I was shedding the pounds, I was running about 4 - 5 miles per day. Now I do about 35 minutes of cardio and weight lifting alternating on a daily basis.
- Take a good multi-vitamin. I don't think you can get everything you need with food only due to soil depletion and destroying macro-nutrients during food preparation.
Here's what I typically eat:
Breakfast: 1/2 cup oatmeal, 1/2 cup low-carb Hood milk, 1 kiwi and 1 tablespoon of flaxseed (mixed together), 1 protein shake, a few tablespoons of plain whole yogurt.
Lunch: Turkey burger on whole grain low-carb bread, large apple with peanut butter.
Dinner: Meat, chicken or fish, vegetables, fruit, yogurt, cheese, 1 glass of wine, and a small portion of Bryers ice cream (with Splenda) or other sugar free desert.
Protein shake at bedtime
I lost about 25 lbs in about 7 weeks (went from ~23% body fat to~ 10%) eating a similar diet as above and have kept the weight off for nearly two years. I'm satisfied with what I eat and I'm never really hungry.
What works for me may not work for you, but I think it's worth considering.
Here are some things that's I've picked up while doing my own research on weight loss:
- Never skip meals, especially breakfast. It will slow your metabolism down and you'll just eat more at your next meal. Try to eat a lot of small portions throughout the day. Don't go more than 3 - 4 hours without eating.
- Eat until you are satiated. If you are hungry, hard-boiled eggs, cheese, olives, and nuts are good snacks
-Avoid sugar, white flour, starchy fruits and vegetables (like bananas and potatoes), and highly processed foods. Avoid fruit juices too as they have a lot of sugar and very little fiber. Better to eat the fruit itself. Berries are particularly good.
- Keep hydrated. 8 - 10 glasses of water a day is a good goal.
- Excercise! When I was shedding the pounds, I was running about 4 - 5 miles per day. Now I do about 35 minutes of cardio and weight lifting alternating on a daily basis.
- Take a good multi-vitamin. I don't think you can get everything you need with food only due to soil depletion and destroying macro-nutrients during food preparation.
Here's what I typically eat:
Breakfast: 1/2 cup oatmeal, 1/2 cup low-carb Hood milk, 1 kiwi and 1 tablespoon of flaxseed (mixed together), 1 protein shake, a few tablespoons of plain whole yogurt.
Lunch: Turkey burger on whole grain low-carb bread, large apple with peanut butter.
Dinner: Meat, chicken or fish, vegetables, fruit, yogurt, cheese, 1 glass of wine, and a small portion of Bryers ice cream (with Splenda) or other sugar free desert.
Protein shake at bedtime
I lost about 25 lbs in about 7 weeks (went from ~23% body fat to~ 10%) eating a similar diet as above and have kept the weight off for nearly two years. I'm satisfied with what I eat and I'm never really hungry.
What works for me may not work for you, but I think it's worth considering.
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