The 6 Essential Rules of A Healthy Diet

Yes, it’s true that over 90% of people who try to lose weight fail. Most diets have their own drawbacks and might not work for everybody. No, there isn’t any “one-size-fits-all” diet that will work on any body type.

Some will even aggravate existing problems dieters already have. For example, low-carbs diet plans can make certain cholesterol problems, cardiovascular disease and/or diabetes worse for a majority of people.

On the other hand, it’s not impossible to come up with some basic and essential rules with which a safe and effective diet can be carried out.

Here are 6 essential rules for a most healthful diet that is risk-free and effective for almost everyone:

1. Avoid Fake Fats and Butter

Avoid artificial butter such as margarine’s, cooking fats, and shortenings. These fake fats account for over 95% of the trans fatty acids in typical American diet, and they highly increase the risks of heart disease and diabetes. No only they’re high in calories and cause the levels of harmful LDL cholesterol to skyrocket, they also increase risk of breast and colon cancers.

Use only traditional fats and oils instead, such as raw butter, organic coconut and palm oil, extra virgin olive oil, and expeller expressed sesame and flax oil.

2. Do Not Miss Meals

Do not skip breakfast. Many people will skip either breakfast or lunch and have brunch instead. When people skip breakfast, they’re already starting the day on empty fuel. Doing so will invariable make them gain weight because they will compensate by overeating at the next meal and snacking too often during the day. They will end up having higher calories intake over 24 hours when compared to those who don’t skip meals.

Skipp meals also raises LDL ( the bad cholesterol )because the liver will work less efficiently by creating less receptors whose functions are to make sure the bad cholesterol stay out of circulation.

3. Stay Away from High Glycemic Carbohydrates

Simply put, these ingested high glycemic carbohydrates cause an upsurge of insulin which stimulates fat cells to enlarge in size and thus accumulate more fat as a result.

All those foods that contain sugar, honey, and high-fructose corn sweeteners are the ones to avoid. Stay away from all “white foods” too, such as white bread, white rice, white sugar, pasta, potatoes and any other foods that have been “whitened.”

Have an Glycemic Index handy so that it can be referred to when making food choices for any meals. Avoid carbohydrates with glycemic indexes of 70 or more. Choosing foods of low glycemic numbers is one of the best surefire ways to ensure healthful eating.

4 Do Not Eat Heavy Meals at Night

Our body burns 15% less calories at night. Calories from our meals at night are easily stored as fat due to slower metabolism; therefore, it’s always wise to eat light before sleep and choose only those foods that have less calories for dinner.

5. Eat Fish and Sea foods at Least 3 or 4 Times Per Week

Most fish, although high in protein have almost half the calories of red meat and close to 1/3 the calories of chicken or turkey meat. High in Omega 3 fatty acids, they can nourish our body with plenty of these EFAs which red meats often don’t have enough.

Therefore, by eating fish and sea foods several times a week, we can supply our body with ample amount of good quality proteins but less calories, making our weight loss tasks much easier to attain.

6. Eat Only Dark-colored Fruits and Vegetables

Yes, darker fruits and vegetables do contain more vital nutrients, antioxidants as well as plant chemicals that help to reduce the risk of cancer and heart disease.

Best choices are: broccoli, kale, spinach, sweet potatoes, tomatoes, watercress, dark grapes, nectarines, peaches, plums and all berries.

By following these 6 easy steps, anyone can find losing weight and staying healthy isn’t that hard to attain at all.

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