Appetite Suppression whilst dieting
One of the most common, side effects of  eating specific foods on a  diet is appetite suppression. Many people  report that the between meal hunger pangs they experienced in the past,now fade away very quickly. This makes it easier to stay on the diet. While other diets have their followers starving between meals, by choosing specific foods you can gain relief from
constant hunger pangs. All you need is food with powerful appetite suppressing effects.
The first key component is the amount of protein in your diet diet. Protein, more so than
carbohydrates.. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much shelf life and you are soon hungry again. Protein,when combined with a small amount of healthy fats, can keep you feeling full for long
periods of time.
One of the most powerful appetite suppressing foods are eggs. Eggs are a brilliant form of quick and easy protein. A recent study showed that eating eggs for breakfast would actually stave off hunger pangs through the rest of the day. Eggs contain about 6 grams of protein each. This helps to even out blood sugar and produces a feeling of satisfaction.  Egg yolks also contain lutein and xenazanthin. These nutrients have been shown to have incredible effects on eye health. So it’s important to eat the whole egg, and not just the white. Eggs contain choline that is important in brain functioning and memory.
Broccoli and cauliflower, two  acceptable vegetables , also have appetite-suppressing effects. They are very bulky and they help make your stomach feel full, which will actually create a chemical response.  Your body will reduce its appetite because it believes that your stomach is full of high calorie foods. This will happen regardless of what is in your
stomach. Both broccoli and cauliflower provide bulk in your diet and are essential vegetables.
Focus on eating small protein balanced meals a few times per day. This will help keep your blood sugar stabilized and avoid carbohydrate cravings. With high carbohydrate diets, you are riding the wave of carbohydrate highs. After you eat, you feel great and full. Then a few hours later, you come crashing down and are hungrier than you were previous to eating
the carbohydrate. This cycle continues and, over time, you will eat more and gain weight.
Suppress your appetite and your diet will succeed.

Cholesterol,the Killer

Cholesterol is a fatty deposit that settles in the arteries and clogs then up. It is supposed to increase your chances of having a heart attack by up to fifty percent. The medical term for it is atherosclerosis and any reading over 240 mg/L is dangerous. Twenty five percent of cholesterol can be the direct result of what we eat. In other words diet changes are not only good for us in terms of weight loss but also for our arteries.

There are different types of fat,the best for us are mono or poly unsaturated fats and the worst are saturated or Trans fat’s. Trans fats can occur naturally but also appear in foods made with mixed oils that have been heavily processed.

Watch out for

Chicken or fish that has been fried in oils and covered in batter,margarine also has a high degree of trans fat and is not as healthy as we have been led to believe. Cakes,sticky buns with refined sugar,croissants,muffins,pastries and desserts are all cholesterol inducers. Soft drinks even if they say reduced calories can spike insulin levels. Crisp bags seem to be getting bigger and bigger,they should have a health warning on them.

What can I have?

1.Grill the chicken, fish, or meat just look at the tray of juice below,to realist what you would have absorbed.

2.Eat oven baked chips instead of frying them or have a baked potato instead,just don’t cover it in mayonnaise,butter and salt .

3.Have whole grain bread instead and for breakfast cut out the full English fry up . Eggs are OK,just poach or boil them. Better still have fresh fruit and bio yogurt or cottage cheese. Cut out the fizzy drinks even if they contain hardly any calories,replace with sparkling water.

4.Just be a little more sensible,no need to punish yourself,take time to alter the way you eat. Try some experiments in cooking,enjoy the process of eating more healthily don’t make it a chore.

5.Treats should remain treats and not become daily or even hourly extravagances.

    1. Don’t tell yourself you are starting a diet.
    2. Eat more,that way you will not feel deprived. Just eat things that are less fattening.
    3. Cut down on the types of food that you know are really bad,but still have some,for example that big bag of crisps,eat a third,give a third to the dog and the last third to your neighbour with instructions not to let you have them till the next day.
    4. Drink loads of water,not only is it good for you but it will make you feel less hungry and having to get up twice in the night will give you added exercise. Also your now fat,crisp fed dog will need extra long walks,so even more exercise for you.
    5. Ton’s of fruit,but not bananas unless you are a tennis player.
    6. Have one big fat cream bun or bar of chocolate as a treat at the end of the week. Don’t gulp it down,just nibble slowly with no distractions like the TV or others talking to you. Do it secretly like a vice and enjoy every little moment. Make it last as long as you can,but in one session otherwise it will occupy your thoughts as it sits in the fridge half eaten.
    7. Don’t tell anyone you are on a diet,they will only keep asking you how it is going. And stop looking in a mirror every day,it will be like watching paint dry.
  1. Remember you only get given one body

     

    What is the big problem with keeping a diet going ?

    Written with a little humour

    Often it is not the craving for food,the need to fill up, but the complete unfairness of it. Why does everyone get to eat what they fancy and I have to stick to this small pile of unappetizing portions. We all want what others have got, be it a better house, car, lifestyle. When I lived in an ordinary street in generally cold and wet England, I wanted to live in a sunny country. When I lived in Spain on the coast. my friend had a cave house in the hills. Having got my cave I then wanted to move to Holland and live on a Dutch canal barge. In other words we are never happy with our lot. This applies also to eating or not eating. I once had an art studio that overlooked the garden of a restaurant. I made very little money and often could not afford to buy more than a bowl of soup for lunch. However I had to spend most of the day watching a succession of people devouring all sorts of goodies. In the end I had to close the curtains even though it was the middle of the day. The same applies to dieting,the moment we don’t have something, is the same moment that we desperately want it.

    Coping with a Diet

    For me,the diet plan has to be simple. I can’t cope with adding up calories on labels, Keeping to a points rota,selecting and cooking special alternatives that require ingredients I cannot find or would never use normally. The least I have to think about the better. The ideal situation would be if I did not even realize that I was on a diet at all. Just thinking about it makes me instantly wonder what’s in the fridge. What do you do on day one of a diet,think about food,that is what you do, talk about masochism.

    My plan for coping with a diet.

    No need to cope,just forget.

    People always want things to happen fast,that is why so many projects fail. Just adjust slightly so that you give yourself a fighting chance and then make that change the norm. Then just forget about charts and calories. I needed to build an outhouse in the garden,but I am no builder. However I got into the habit of doing just an hour each evening,no rush,no pressure no completion date. Some days I missed or gave myself a break and others I found myself doing a longer stint when I was in the mood. The outhouse got built and now I am on to another project,as they say in Spain Poco a Poco,bit by bit. Treat the loss of weight in the same manner. One day you will look down and realise that something is missing.

    Thanks to yahoo for this bit that may make you feel better.

    Research has found that dark chocolate can significantly reduce high blood pressure, though its effect was less in people whose blood pressure was already normal.

    Part of the effect appears to be related to the ability of dark chocolate to inhibit an enzyme in the body that is partly responsible for high blood pressure.

    But there is no need to consume large amounts of chocolate to reap its benefit – a small daily amount can lower your blood pressure and reduce the risk of heart attack or stroke.

    One reason chocolate has a positive effect is that it boosts the good kind of cholesterol, also known as HDL, and lowers levels of bad cholesterol, or LDL.

    While chocolate may reduce your risk of stroke, it can also increase your ability to survive one. One recent study found that people who ate 50 grams of chocolate weekly were 46 per cent less likely to die after suffering a stroke than those who ate none.

    Choose the right chocolate

    Alas, not all chocolate is created equal. Go with dark chocolate with a high percentage of cocoa – at least 30 per cent – if you want to reap the benefit.

    A large study published last year involving more than 30,000 middle-aged and elderly women in Sweden, found that those who ate two servings of chocolate per week reduced their risk of heart failure by 32 per cent.

    But the chocolate they consumed was 30 percent cocoa, or twice what you may find in some milk chocolates.

    This study also highlighted the need for moderation. Women who ate one to three servings per month reduced their risk by 26 per cent – but those who ate at least one serving per day saw no benefit.

    Beware: it’s high in calories

    While chocolate can have a positive impact on your health, remember that it’s generally heavy on sugar and calories.

    If you do add chocolate to your daily diet, or you eat plenty already, try to limit other energy-dense foods, such as snacks.