Top 5 Nutrition Tips for Weight Loss

Here are 5 nutrition tips to help you lose weightfrustratingly... alcohol! Cutting out all of these foods
quickly, safely, and without the risk of reboundwould make life miserable, so set yourself some
weight gain...realistic nutrition goals. How about keeping your
1) Forget fat... focus on your carbohydrate intake.alcohol intake to the weekend? Or only treat
So many dieters make the mistake of following ayourself to chocolate on a Sunday? Or cut down
rigidly low-fat diet, but don't realise that theto one bag of crisps a day instead of three!
underlying cause of their weight gain is eating tooWhatever your goal, make it realistic, sustainable
much carbohydrate - usually in the form ofand reward yourself for sticking at it!
chocolate, bread and alcohol. Sounds familiar4) QUANTITY - watch your portion sizes.
doesn't it?! The real cause of weight gain is raisedPortion control is an absolute must for keeping
levels of insulin - a hormone that promotes fatyour blood sugar levels down, especially at dinner
storage and blocks the hormones that trigger fattime when there's less chance of it being burned
burning. Your Insulin levels rise the more you eatoff. Low-fat spaghetti bolognese, reduced fat
carbohydrate, so the only way to achieve lowershepherd's pie, 10% fat sausages and mash...
insulin levels is to stop focusing on low-fat,mountains of pasta and potatoes are an insulin
fat-free, or 10% fat foods and start watchingnightmare just waiting to happen! Take your
your carbohydrate intake.Friday night curry with rice, naan bread, a potato
2) Be realistic about your carbohydrate intake.dish, a pudding and the usual booze... easily 2000
As a rule, the more you reduce yourcalories of insulin surging carbohydrate in one meal!
carbohydrate intake the faster you'll lose weight,Be realistic and have the Friday night curry, but
even with a high fat diet. But before you reachget into the habit of having just two types of
for your Atkins cookbook try to keep in mindcarbohydrate, not five!
that all very low-carb diets (a) ruin your social life,5) TIMING - eat less and less as the day goes on.
and (b) always result in rebound weight gain. IfYou should breakfast like a king, lunch like a lord,
you've got a wedding or a holiday in a month thendine like a pauper. The ideal timing of
banishing carbohydrate is great for a quick fix, butcarbohydrate intake is to have a high-carb
be prepared to see your weight fly back on... andbreakfast, a moderate carb lunch, but a low-carb
more! If you're looking to lose weight long termdinner. Loading your carbohydrate intake before
then the only sustainable approach is to set goals3pm is important because you need fuel in the
to improve the quality, quantity and timing ofmorning and daytime, but by 6pm it's like putting
your carbohydrate intake.petrol into a car that's already got a full tank. If
3) QUALITY - eat less of the junk food.you get your carbohydrate balance right you
When you eat poor quality, refined carbohydrateshould wake up feeling ravenous, your appetite
your blood gets flooded with sugar leading toshould lessen as the day goes on and you should
huge insulin spikes and increased fat storage. Thehead to bed on an empty stomach - forcing your
worst offenders are sweets, crisps, biscuits,body to burn fat as you sleep.
chocolate, cakes, white bread/pasta/rice, and