Make a Plan
But learning to manage your cravings for a big slice of cake or a greasy hamburger is possible, with a little creativity. Eat three fewer bites of your meal, one less treat a day, or one less glass of orange juice. The Institute of Medicine determined that an adequate intake AI for men is roughly 3 liters 0. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. Interested in increasing Testosterone fast? Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: So I'm not really dieting, I just cut out the extra snacking and high calorie foods.
Put away the (food) scale
Avoid foods that quickly convert to sugar, also known as glucose. Sugar is a type of carbohydrate -- a simple carbohydrate that your body does not have to work very hard to turn into glucose.
Foods that turn into glucose quickly cause your blood sugar level to spike, releasing insulin to move glucose into your cells. Glucose that your cells doesn't use immediately for energy is stored as fat. All types of sugars, including natural sugars such as honey and maple syrup, fruits, starchy vegetables and foods made from refined flour -- breads and pastas -- will quickly raise your blood sugar.
Choose high-fiber carbohydrates that are packed with essential nutrients. Cut back on your consumption of refined, processed foods with added sugar, but don't limit complex carbs -- eat vegetables, fruits, legumes and some whole grains. You might be tempted to eliminate carbs entirely for rapid weight loss, but don't. You need the vitamins, minerals and fiber in whole foods, such as vegetables and fruits, to function properly.
The Mayo Clinic suggests that you get 50 to g of carbs daily to ensure proper nutrition. Watch your saturated fat intake. Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index for instance, asparagus is lower on the glycemic index than a potato or lower in carbs per serving than others.
Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. There are vegetarian and vegan sources nuts, beans, and soy are a few , as well as lean meat, poultry, fish , and dairy. Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet.
Your exact protein needs depend on your age, gender, and how active you are. Make friends with good fats. The better choices are those in fish , nuts, and seeds, and olive oil or coconut oils. Those have unsaturated fats -- polyunsaturated or monounsaturated fats, specifically. Fill up on fiber. You can get that from vegetables, whole grains, fruits -- any plant food will have fiber. Some have more than others.
Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list. If you eat times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. What About Meal Replacements? These products will control your calories. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol.
Replace them with zero-calorie drinks like lemon water , unsweetened tea , or black coffee. Diet drinks will save you calories, compared with sugary beverages. You might think that fasting is a quick way to drop pounds. Some involve skipping all food. There are also fasts where you eat every other day. During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.