Dr Oz What to Eat When Diet
Mike Garten
You know that being at a healthy weight is good for your heart, your joints, and overall wellness. Well, I have some happy news for you: Losing weight can also give you better sleep and more energy. And eating the right balance of whole, fresh foods may even ease anxiety, making you feel calmer.
I'm going to start you off on that journey with a simple five-step diet reset. This isn't a fad regimen—these are simple tips that will lead you to a positive, holistic lifestyle change. Not only will your body be leaner, but you'll also strengthen your health from the inside out. Best of all? You'll love what you eat!
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Temptation-proof your kitchen
Start by tossing the treats you simply can't resist overdoing—whether that's cookies, ice cream, chips, or soda. In the pantry, stash healthier fare you want to eat only in moderation (nut butters, crackers, popcorn, etc.).
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Keep healthy foods in sight
Put a big bowl of fruit on the counter, store fresh vegetables on refrigerator shelves instead of hidden in the crisper, and pour whole grains and dried beans into clear jars.
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Have good-for-you snacks handy
Satisfy your sweet tooth with a couple of dates stuffed with almonds, or indulge a salt craving with a slice of turkey jerky.
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Make breakfast easy
Make breakfast easyFigure out one or two quick, nutritious choices you can grab every morning, like homemade energy bars. Or try a protein smoothie with frozen fruit, some fresh greens, 1 Tbsp of chia seeds, and a small container of plain 2% Greek yogurt.
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Concoct a backup plan
We all have nights when we're too tired to cook. Stock your kitchen with ingredients you can transform into a fast meal, like vegetable fried rice, or whole-wheat pasta tossed with steamed frozen Brussels sprouts, walnuts, and a little olive oil.
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Try dinner for breakfast
Give your body the nutrients it needs to power through your day in the morning instead of before you go to sleep. Stuff a whole-wheat quesadilla with shredded chicken, avocado slices, and Monterey Jack cheese and top it with salsa. Or try cold whole-grain pasta: Not only is it a time saver, but its carbs are converted into appetite-suppressing fiber instead of sugars. Top leftover pasta primavera or marinara with a fried egg. Then, downsize your dinner and serve yourself appetizer-size portions in the evening. Good picks include a small piece of vegetable lasagna or a couple of grilled-fish tacos.
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Eat only when the sun is up
Research suggests that allowing at least 12 hours between dinner and the next day's breakfast may help speed weight loss; it may let you burn through unneeded fat stores faster or improve the body's ability to use insulin. Have dinner earlier, or breakfast later — or both!
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Make vegetables the focus of your plate
Fill half your plate with non-starchy vegetables such as asparagus, kale, artichokes, broccoli, cauliflower, spinach, mushrooms, and eggplant. Then divide the remainder of the plate in half and fill each quarter with a serving of lean protein and fiber-rich complex carbs.
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Work appetite-curbing protein into every meal
Think salmon, shrimp, chicken breast, tofu, and eggs. And don't forget beans: For an instant protein fix, fold lentils into rice, black beans into quinoa, or chickpeas into veggie soup.
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Choose carbs in their natural form
Eat at least two daily servings of minimally processed fiber-rich carbohydrates such as whole-wheat bread or pasta, brown rice, quinoa, and steel-cut oats. That's as easy as 1 cup of whole-grain cereal for an afternoon snack or a ½-cup scoop of brown rice with a dinnertime stir-fry.
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Flip your dinnerware
Use salad plates for dinner and dinner plates for salad. For drinks, use your smallest glasses for milk and juice and your biggest ones for water. These strategies work by tricking your eyes.
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Right-size your snacks
Serve popcorn in a coffee mug, cereal in a teacup, nuts in a shot glass, and granola in a 1/2-cup ramekin. That will help you make sure your snack doesn't become a fourth (or fifth!) meal.
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Be fastidious about fats
Even healthy oils like olive oil contain 120 calories per tablespoon. Measure cooking oils by the teaspoon rather than pouring straight into the pan. Also measure nut butters.
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Hydrate right
Whether you choose still or sparkling water, drinking more of it can help you eat less. For a flavor kick, spike yours with fruits and herbs like grapefruit and thyme, strawberry and basil, or blackberry and tarragon.
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Watch that latte
Sugar-filled syrups can add hundreds of hidden calories to an otherwise calorie-free cup of coffee. Instead of having a flavored latte, sprinkle cinnamon or cocoa (unsweetened) on a cappuccino. You'll save 120 calories and 22 grams of sugar — or more.
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Rethink juice
Fruit juice has vitamins and minerals, but also packs a load of sugar and calories. Try a green juice made with naturally low-sugar vegetables like spinach, kale, cucumbers, and celery with a splash of fruit juice for half the calories and a third of the sugar.
Source: https://www.womansday.com/health-fitness/nutrition/g27308441/eat-to-lose-weight-dr-oz/
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