What is the best weight loss diet?

I am an office worker, I usually eat in the restaurant at noon (no time to cook by myself), and after get off work every day, I don’t have the energy to go to the gym.

‘Under such conditions that are not conducive to weight loss’, I spent a month I have lost 20 pounds, so I think I have a good say on this issue.

1. A weight loss diet does not mean skipping meals

I follow a rule to eat every day: eat full in the morning, eat very nutritious and healthy at noon, and do not eat or just eat some fruit at night.

• You must eat some carbohydrates (rice, noodles, bread) every day. The best time is noon, but you can't eat too much. For example, 30% of a bowl of rice is enough.
• If you feel hungry at Night, you can eat a little fruit, but you can only choose one fruit every day, such as a cucumber or an apple (do not eat fruits with high sugar content: grapes, cantaloupe, durian).

2. Chew 30 times each time-slow down the eating speed

Some people eat food very fast when they are hungry, so that the stomach is full and you are still eating, which will generate extra calories to consume. So slow down the speed of eating, it’s best to chew 30 times each time

3. Stand more and sit less as much as you can

People who work in the office need to sit for a long time. After sitting for a long time, your butt and waist will become wider, so you can set yourself to stand up and move for 5-10 minutes every 40 minutes. You can kick kicks, do squats, or go to the bathroom. Don't stand there and play with your phone!

4. Eat more light things

I have not looked for scientific evidence for this, but my personal experience tells me: eating too much salt, chili, sugar and many food seasonings can easily make people fat, the skin becomes worse, and the skin of the body is sagging and aging.

5. Record weight changes every 4 days (or longer: 5 days, a week)

Don't weigh yourself every day. Your body needs a process of adaptation. Everyone's metabolic capacity is different. So there is a great possibility that you persisted for three days, but the number on the scale did not change. This will cause your confidence to be greatly affected, and may make you overeating or giving up.

I followed the above 5 points for a month. I reduced my weight from 60KG to 50KG. I don’t advocate thinness is good-looking. Everyone has the right to choose, but my choice is to make me a thin person. So if you want to wear small-sized shorts and curvy clothes like me, then you can try my method, which should bring you satisfactory results.

Rita Zheng

Banana Soothie - The Best Diet for Morning

I think a smoothie is a great way to get a lot of good nutrition in one go. I usually drink one for breakfast. I get about 5–6 servings of fruits and veggies with this smoothie. Here are some benefits:

• You can get a good mix of all the macro-nutrients (carbs, fat and protein) along with vitamins, minerals and fiber from whatever fruit and veggies you put inside.
• Quick to prepare - takes less than 5 minutes to make
• It goes down very easily and you don’t feel heavy after consumption
• Tastes great!

I also include kefir, which tastes similar to yogurt (sour) but has some more benefits:

• Has a more runny consistency, already smoothie like to begin with
• Contains more probiotic (micro-organisms/good bacteria) strains than yogurt (around 40 compared to around 5 with yogurt)
• Probiotic strains in yogurt are more likely to pass through while probiotic strains in kefir are more likely to colonize your gut, providing longer term benefits

I take kefir to keep my gut (gut flora) healthy. The probiotics inside kefir see to that. Your gut is more important than you realize. Having good gut health offers many benefits:

• Prevents harmful bacteria from spreading - the good bacteria in your gut can inhibit growth of harmful bacteria by taking resources or by secreting substances that damage or kill harmful bacteria
• Stronger immune system - can help regulate production of antibodies in your immune system and can create a selective barrier in your stomach that prevents the passage of harmful bacteria into the rest of your body
• More efficient metabolism - you can more efficiently convert carbohydrates into energy with the help of gut flora
• And the coolest (though not as well understood) benefit: a better brain.
• There have been studies to suggest that having good gut flora can increase mental stability, reduce anxiety and depression and may help people with schizophrenia, autism and Parkinson’s.
• It may also increase certain aspects of memory

There’s my long rant on kefir. So, finally, my daily morning smoothie (reduce amounts if you need less). This comes out to be around 300–350 calories:

Ingredients

• 1 banana
• 1 cup of frozen mixed berries (raspberries, blueberries and blackberries)
• 1–2 cups leafy greens (usually both kale and spinach)
• 1 cup low fat kefir
• 1/2 cup water

Throw it in a blender until smooth and enjoy!

By Joshua Yi

Whats the best diet to start the morning.

Believe it or not, but the habits you have in the morning can play a very important role if you try to lose weight in a healthy way. Although many people do not realize this, those first acts of the day are essential to provide the body with the right amount of energy and to start the metabolism.

There isn’t a best diet for morning, but there is a best diet for you. Every person is different and even though we’ve been told for years that breakfast is the most important meal of the day, there are a lot of benefits to skipping breakfast like with intermittent fasting. 

For those who do eat breakfast some feel better when they eat a high protein breakfast like scrambled eggs, others might function better when they eat a breakfast that contains carbohydrates and a moderate amount of protein like a bowl of oats with full fat milk.

This makes it more exciting as there is less pressure to follow “the perfect diet”. You will be able to tell what approach you like the best and what gives you the most energy. In terms of weight loss, you want to aim for a breakfast that will keep you full and consists out of whole foods. Processed foods can interfere with hormones and often contain ingredients like high fructose corn syrup that can mess with weight loss and trigger fat storage.

Although there isn’t a best diet for the morning, there are really bad options out there. High sugar cereals, low fat yogurt, muesli, granola bars etc. all contain a ton of sugar. Watch out for All Bran type cereals as well. They are often loaded with sugar. It is unfortunate as these are often perceived as healthy breakfast options. This is known as the health halo effect where companies market these foods as healthy to trick you into buying and eating more.

If you stick to whole foods like oats, vegetables, eggs, avocado, wholegrain bread, you should be fine in terms of knowing whether it is healthy or not. All you have to do is experiment and find the one that works best for you.

Some people are hungry in the morning and it has been demonstrated, that to start with a lot of water, wait a bit then eat fresh fruits or a yogourt is quite satisfactory for many people.

You will need to learn to listen to your body. It knows exactly what you need and apart from processed food, it will show you naturally what natural food are good for you at a certain moment and you will be attracted by them.

If you do strength training daily then you can have:

1. 4 egg whites omlette + 1 multigrain toast + 1 tsp Peanut Butter
2. Oats + Soy Milk + Crushed apple / banana
3. Oats cooked with veggies + Greek yogurt
4. A multigrain sandwich with cottage cheese and salads

If you don't do strength training then you can go for

1. Oats + Veggies + 1 toast
2. Stuffed Chapati + Yogurt
3. Veggie Poha + Curd
4. Sandwiches + Fresh Fruit Juice

If your focus is on gaining muscle mass then go for a protein rich diet in the mornings always.

Is there an ideal daily routine for working professionals

 There are many factors to good health but one of these is a healthy good routine in the morning. Answer to this question won't do justice without taking into so many factors, like what lifestyle, are you going through. Like where do you live, what are your food preferences, how many people at home, what other responsibilities and what other stress one handles. And not to forget the health issues one is already aware of.

 

This calls for a bigger discussion :)

However, here I try to suggest some guidelines for a realistic routine:

1. Ensure 8 hours of sleep (at least 6 to 7 on workdays and rest catch up on holidays.)
2. Eat healthily -
   - breakfast to include fats and carbs.
   - Lunch to include a full meal.
   - dinner to have no carbs and rich protein.
3. A simple work out once in 2 days. even a 5 min plank can help wonders.
4. Give yourself a personal time of at least 30 mins which includes no thinking for 5 mins.
5. Make time for family and work, but at any given point of time, only one can be a priority. remember that and never forget it.
6. Treat yourself something to eat and feel nice about once every week. this boosts happiness.
7. Have one hobby to pursue, be it reading or art or even cooking.

Let me know if this helps.