Continued From: Break These 8 Diet Rules (1)
Diet Rule#5: Reach for 100-calorie packs when you snack.
How to break this rule, smartly : No matter what the portion-size, just like the regular sizes of cookies and chips, they’re loaded with artificial sweeteners, corn syrup, and partially hydrogenated oil (the prime source of artery-clogging trans fat). You’ll still feel hungry and unsatisfied after eating one of these bags, because it lacks important hunger fighters, like protein and fiber. That means you’ll soon be reaching for bag number 2. Also, a recent study in the Journal of Consumer Research found that dieters devour more when they eat from small packages. So, if you like the convenience of grab-and-go packs, make your own at the start of the workweek. Snack-size ziplock bags can hold these superior 100-calorie treats: 6 wheat crackers spread with 2 teaspoons of peanut butter (sandwich them to prevent a mess), 15 almonds or 10 cashews, 3/4 of a cup of blueberries and 15 chocolate-covered raisins.
Diet Rule#6: Stick to Light Beer at Happy Hour
How to break this rule, smartly : Don’t let the label fool you. The term light isn’t regulated and can be misleading. It means only that the brew has fewer calories than the company’s regular brand. At 110 calories, a 12-ounce bottle of Bud Light has a mere 35 fewer calories than a regular Bud. A ‘light’ label is not justification for downing a 6-pack. Chances are, you’ll be more satisfied with just one robust brew that you truly enjoy rather than 2 or more of the watered-down version. Just remember: Your system converts any alcohol, even the light stuff, into acetate. Once this substance hits your bloodstream, your body burns it instead of fat for energy, essentially slowing your metabolism and putting the brakes on your weight-loss efforts. So don’t get too happy at happy hour: Stop after 1 round.
Diet Rule#7: Never go for the Junk-Fast-Food
How to break this rule, smartly : If you think an energy bar or protein shake is a better bet than a fast-food fix, think again. A “real meal” will more fully satisfy both your hunger as well as provide protein, fiber, and nutrients. Thankfully, most chains these days offer healthy options. Skip the cheese, mayo, and creamy sauces; ask for grilled, not fried, dishes; and order the smallest size available — a single hamburger, not a double, and never supersized. When you pull up to that window, request 1 of these 3 picks: a grilled chicken sandwich or a hamburger, either loaded with extra lettuce and tomato; or a salad with grilled chicken (get reduced-fat dressing and forgo croutons and cheese).
Diet Rule#8: Fat is Evil
How to break this rule, smartly : Focus on healthy fats — the unsaturated mono, poly, and omega-3s in fish, nuts, seeds, and olive oil. The real bad guys, saturated and trans fats, which clog your arteries and increase your risk for heart disease, are found in foods you shouldn’t be eating a lot of anyway: chips, crackers, fried foods, butter, and fatty meats. Healthy fats help your body break down and absorb nutrients like vitamins A and E and beta-carotene in fruits and vegetables. In fact, one study in the American Journal of Clinical Nutrition suggests that you won’t reap the full nutritional rewards of salads and raw veggies without a little healthy fat thrown into the mix. Try a handful of walnuts (that’s about 12), a tablespoon of sunflower seeds, or a drizzle of olive oil-based salad dressing.
Sometimes, we do follow some routines and diet plans, just because many websites or magazines said so. A little research can go a long way to help you plan and achieve better results.