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Forum
-> Health & Wellness
-> Healthy Lifestyle/ Weight Loss/ Exercise
amother
OP
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Thu, May 07 2020, 3:14 am
No, not the gemara one.
I desperately need to join her nutrition plan but the virus....
Does she or her consultants do online guidance and coaching?
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amother
Slategray
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Thu, May 07 2020, 3:30 am
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Ora in town
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Thu, May 07 2020, 3:58 am
You might need a coach to motivate you.
But the groundrules of healtyh eating are not too hard.
0) If hunger is not the problem, eating is not the solution.
1) Take your time to eat. Start with a soup or salad as starter. it takes 20 minutes till satiation can kick in.
2) Vegetables have between 12 and 30 cal per 100g. You can eat as much as you want of them. (Method Elephant: big quantities with low calorie count). Each plate should have at least 50% veggies on it. (Corn counts as carb)
3) Warm meals are more satiating: try and have 2 hot meals a day. Start with a soup or salad. Main course: combine either protein and veggies or carbs and veggies or all three. Veggies should be 50% of plate.
4) Those foods are very satiating for a low calory count: white fish, chicken/turkey breast, steamed potatoes, lean meat, salmon
5) whole grain, high fiber content, carbs with a low glycemic index are more satiating for a longer period of time. Glycemic index goes up through blending, long cooking or throwing away the fiber part. So avoid those (I.e. go easy on white sugar, white flour, white pasta, overcooked food). Glycemic index on bread goes down when stale or toasted. So you might prefer toast or stale bread to fresh bread. Whole grain bread is better.
6) Don't drink calories, eat them. Avoid soft drinks, fruit juice, fruit smothies, alocohol. Drink water, unsweetened teas or coffee, Milk is OK.
7) Don't take away pleasure from yourself. Eat everything. Moderately. Have some sweets from time to time, but enjoy them consciously, slowly.
8) When you crave something sweet, try fresh, unprocessed fruits as an alternative. Fruits have between 30 and 60 cal per 100g, so you can dig in...
9) Don't loose weight too fast. More than 1kg per week is too much... Be in it for the long run, not short term weight loss. The most difficult part is keeping the weight down... On average, over a period of 2 years, people regain their weight... so it's preferable to set moderate goals on a long term range...
10) Try to have physical exercise. go up stairs. walk when you can. 7000 steps a day is a good start (5km)
Last edited by Ora in town on Thu, May 07 2020, 4:42 am; edited 4 times in total
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