How to create a healthy diet How to create a healthy diet
Hunger is what drives you to eat, so before we look at what and how you should eat it is important that you understand... How to create a healthy diet

Hunger is what drives you to eat, so before we look at what and
how you should eat it is important that you understand hunger.
There are three types of hunger: physical hunger, emotional
hunger and fake hunger.
1. Physical hunger.
Physical hunger is a gradual build up of the following
symptoms:
Feeling empty in the stomach.
Rumbling in the stomach.
Dizziness or light-headedness.
Headache.
Irritability.
Difficulty in concentrating.
Nausea
Dieting can result in your inability to recognise hunger signals
and an inability to recognise fullness. It is normal for hunger to
occur 3 to 5 hours after eating. It is helpful to think of a scale
of 1 – 10.
0 = Starving, headache.
3 = Hunger pangs.
5 = Feeling comfortable.
6 = Satisfied and content.
8 = Overfull.
10 = Nauseated, feeling guilty that you have eaten so much.
You might want to start eating at number 3 on the scale and
finish eating when you have reached number 6. Do not allow
yourself to be starving before you eat, or become overfull when
you stop.
Managing physical hunger.
What causes hunger in the first place? Our body needs energy
and nutrients and we have a built-in mechanism to tell us what
the body needs. Hunger is the signalling system to drive us to
consume the nutrients we need.
Processed food prevents the built-in mechanism from
functioning properly, so we end up craving junk food instead of
craving the healthy food. The good news is that when we start
eating healthy food over a period of time, this mechanism starts
working properly again.
Junk food contains a lot of empty calories, it is high in calories
and low in nutrients. We could eat a lot of processed and still
feel empty due to the low nutrient content. Natural food is high
in nutrients but low in calories, so eating this food makes us
feel satisfied. The food we eat is either used up, excreted or
stored as fat. Calorie rich food gets stored as fat.
People don’t need to work harder at food management, they
need to work smarter. Working smarter means working in
harmony with the nutritional needs of the body. So what is
necessary to control hunger? The simple answer is having a
diet of wholesome, natural food.
Fibre fills us up and we feel satisfied. Generally, processed
food is low in fibre. Even though we are eating a lot of
substance when eating junk food, the body is not obtaining a
lot of nutrients so, we keep eating more and more of the food
as it is nutrient poor. You could be eating processed food all
day long and still be hungry, due to the fact that your body is
not getting the required nutrients. When we are eating the food
that nature intended us to eat, the body regulates the amount of
food we crave.
2. Emotional hunger.
Emotional hunger is a sudden development of an empty
feeling. This feeling has to do with the surfacing of some
uncomfortable emotion inside. That emotion can be stress,
loneliness, boredom, sadness, anxiety or other emotions.
Sometimes it can be the result of some buried emotion from
previous experiences with which you might not be in touch.
You have learned to respond to this feeling with food. The
food temporarily masks the feeling with its sensory and
physiological comfort. When you get in touch properly with
your body and emotions, you can easily recognise different
sensations.
3. Fake hunger.
This is is where you experience a “sugar crash” in your body,
this results from a “spiking” of sugar in your body from having
previously eaten something with a high concentration of simple
sugars (chocolate, sweet cake etc). When you will have stopped
eating this junk food, this type of hunger will be no longer a
problem
Understanding the food you eat.
What NOT To Eat
Sweets
Fast food
Biscuits
Chips and other similar snack foods.
Cakes and other pastries.
Besides all the above-mentioned items, there are other types of
foods that should also be avoided, greatly limited, or consumed
sparingly.
They are:
Foods containing any trans fat (they enhance the texture,
flavour and shelf life of many processed foods – from biscuits
to pizza)
Foods high in saturated fat (those are solid at room
temperature).
Foods high in sodium.
Foods high in sugar.
Convenience is the one thing the above foods have in common.
There is a variety of health risks associated with diets high in
these types of foods. These foods are unhealthy to be
consuming.
What TO Eat
Your plan should consist of significant amounts of the three
essential nutrients: protein, fat and carbs. Your body needs a
significant amount of all three.
Protein
MINIMUM protein intake should be about 50 grammes per
100 lbs you weigh. Protein impacts on our level of hunger. You
will be hungry again soon after your meal if the meal does not
have a protein source. Maintaining the essential amount of
protein during the day will ensure that will not feel hungry.
Choose non-meat protein products whenever possible.
Good Sources Of Protein
Chicken, turkey, fish, eggs, beans, nuts.
You can find out the content of protein in your food by
checking the label on the packaging or online for non-packaged
foods.
Protein sources to avoid or limit:
Luncheon meats
Bacon, pork chops
Certain cheeses (avoid highly processed cheese)
Other facts about Protein:
1 gramme of protein has 4 calories.
Protein is necessary to build muscle. We should have sufficient
intake of protein each day. The more muscle we have, the
better we burn off fat. We tend to lose muscle as we grow older
and find it more difficult to burn fat. You could eat the exact
same food at fifty as you did at twenty but you can carry a few
stone extra fat on your body.
Protein stimulates the hormone glucagon. Glucagon is the
digestive hormone that encourages us to burn and metabolises
fat. Having protein in our diet signals to our bodies to feel full
and satisfied.
Fat
Maximum of 30% of your total daily calorie intake should
come from fat.
Good Sources Of Fat

Fish (mackerel, salmon and sardines, etc.)
Fish Oil
Nuts & seeds
Olive Oil
Canola Oil
Other Facts About Fat
1 gramme of fat has 9 calories (Pound Of Fat = 3500 Calories )
Diets that are high in trans / saturated fats can be cause
different health problems, including heart disease. These fats
are often termed “bad fats”. Polyunsaturated / monounsaturated
fats can help prevent the same health problems from occurring.
These fats are called “good fats”.
An important point about low-fat and non-fat dairy products.
Avoid processed dairy products. People buy low-fat dairy
products in the belief that they are better, the opposite is the
case. (Fat does not make you fat, the excessive consumption
of calories (mainly from sugar) makes you fat). S ee the
section on sugar later on. The fat contained in high-quality
dairy products helps us to digest the dairy product, helps us to
feel full and turn off the hunger mechanism. Buy REAL milk
and REAL butter – the spreads are not better for you. If ever
you are in doubt about the best food to eat, just think of what
your granny used to eat when she was growing up. The latest
research shows that the food past generations has eaten is
clearly the best. Stay away from processed foods with a long
list of ingredients, they are slowly poisoning you – you are
much more likely to die from cancer and other illnesses if you
continue eating this type of food. Those foods can also be
highly addictive due to added ingredients.
Carbs
50% of your total daily calorie intake should come from carbs.
Complex carbohydrates
Complex carbohydrates are broken down in the liver to form
sugar. The energy of complex carbohydrates takes longer to
break down than the simple sugar in sugary junk foods, they
are released more slowly and you do not get the famous
damaging “sugar spikes “from this sugar. Many people are
afraid to eat carbohydrates due to the popularity of lowcarbohydrates
diets. People are not aware of the different
carbohydrates, how some are good, and some are bad. Good
carbohydrates stabilise blood sugar, balance energy and give
well-being feelings long after eating has finished.
Some examples of healthy foods containing complex carbohydrates:
Whole Barley, grapefruit, apples, prunes, lettuce, pears, plums,
oat bran cereal, oatmeal, asparagus, spinach, oranges, cabbage,
carrots, wholemeal bread, onions, brussels sprouts etc.
Simple carbohydrates.
Simple carbohydrates cause swings in your blood sugar levels,
change your mood, lead to compulsive eating and lead to
weight gain. Additionally, they cause withdrawal symptoms
when you stop consuming them.
We find these sugars in abundance on shelves in shops and in
the average western diet. The sugar energy from fizzy drinks,
biscuits, cakes, chocolate and desserts, flood your bloodstream
with glucose almost immediately.
Switching from the refined sugars in sugary foods to natural
sugars in fruit can be for most people, the most decisive
factor in long-term weight management.
When you consume simple sugars you will get a short “sugar
high”, then you feel your energy drain, your mood drops and
you feel hungry again. Those sugars do not solve the loss of
energy, emotional drainage or hunger, they create the opposite
of what you want. How you feel for a few moments while you
eat those foods is not what is important, it is how you feel for
the 16 hours a day while you are awake.
Eating sugary foods means that you SACRIFICE the good
feelings of sixteen hours a day for the few moments you get a
high from sugary junk foods. You also sacrifice the good
feeling of being slim and looking good for those sixteen hours.
You still get your sugar requirements into your bloodstream
from natural foods but will not cause the mood swings, create
cravings, lowered energy level or cause compulsive eating.
Remember you can develop an addiction to simple sugar in the
same way as someone gets addicted to other drugs. You have
to quit the high concentration intake of sugar. You will always
have a low intake of simple sugars in many foods, but it’s the
high concentration of sugar in food that does the “spiking”
damage.
Some examples of foods containing simple carbohydrates:
Table sugar, bread made with white flour, all baked goods
made with white flour, fruit juice, most packaged cereals, pasta
made with white flour, fizzy drinks, biscuits, cakes, chocolate
and desserts, etc.
Simple carbohydrates are refined. They tend to be more
fattening and are usually found in foods with the least
nutrients.
The TRUTH about sugar.
The guidelines introduced in the late seventies recommended
reducing overall dietary fat consumption to 30% of total energy
intake and saturated fat to 10%. Fat was seen as bad and the
root cause of growing obesity. When you remove fat from
food, it becomes tasteless, sugar was used to replace the fat.
Low-fat products became the rage.
Some low-fat products can have as much as ten times the sugar
content of the full-fat product, the low-fat products can cause
you to become MORE obese. It is important that you read the
labels for the sugar content. 50% of the sugar we consume
today is from items that people expect to be sugar-free such as
tomato sauce, fat-free salad dressings, commercially prepared
smoothies, barbeque sauce, multi-grain crackers and cereals,
hamburger meat and all types of processed food.
If you are consuming sugar on an ongoing basis, you have a
high level of insulin corresponding to that consumption.
Insulin is the hormone that causes an increased level of fat to
get stored in your fat cells.
Ghrelin is the hormone that signals hunger to the brain. The
body increases ghrelin if a person is undereating and decreases
it if he or she is overeating. However, it doesn’t respond to
sugar – it doesn’t register it as food. This is why you feel
hungry despite eating food with a high sugar content. All you
get from such “food” is a sugar hit in the brain.
Rule of thumb for shopping:
Make sure to read the labels. If the label lists sucrose, corn
syrup, sugar, fructose, white flour, etc, they contain simple
carbohydrates.
Purchase foods that are not refined or highly processed.
You should choose fruit instead of fruit juice, which is very
high in simple sugars.
Factory produced versus nature.
Simple carbohydrates are created in a factory while complex
carbohydrates are designed by nature. Many similar foods can
have remarkably different levels of sugar. For instance, some
yoghurts are sugar- free while others can be as high as
20%. It is an excellent idea to make a shopping list of your
regular foods and compare the brands. Purchase the ones with
the lowest sugar and calorie content. You would be amazed at
the difference this can make to your weight in one year.
Be careful not to consume calories in liquid form. Energy
drinks are in vogue but the sugar content is extremely high in
such drinks. These drinks are not particularly filling. You are
just creating hunger by drinking them.
Drinks To Avoid
Energy drinks and fruit Juices – yes, fruit is healthy but fruit
juices you purchase are full of sugar. The name “fruit juice”
confuses people, they assume that it must be healthy. Water is
the best drink. Just add a slice of lemon if you do not like the
taste of unflavoured water.
IMPORTANT fact about Cooking
Cooking is another important factor when talking about your
diet. When you cook at a heat above 248 degrees F (120
degrees C), new chemicals are created. Acrylamide is one of
those chemicals, this chemical is indexed as a probable human
carcinogen. Cooking at high temperatures can pose a risk of
several types of cancer. Boiling, steaming, and baking are your
best options. So, limit the use of the frying-pan, the deep-fat
fryer and other methods that cause food to become charred. It
is a matter of concern that a lot of what many youngsters now
eat is food that is cooked in a deep-fat fryer, it doesn’t auger
well for their long-term health.
The “FAT” Problem
Being overweight means you have a “fat” problem – your diet
and exercise habits are causing you to have excessive fat stored
in your body. People get confused between “fat loss” and
“weight loss”. If you stand on the weighing scales and you are
5lbs lighter and it is “fat loss”, then that is good news. If most
of the loss is muscle tissue loss, then that is bad news. You
need MORE muscle tissue not less, as the more muscle you
have the better you burn fat. It is the padding of fat that makes
you look fat. For instance, you can have two people weighing
the same where one is solid muscle and the other with little
muscle and a lot of fat. The one with the fat can look a few
stone heavier than the other. Therefore, the weighing scales in
not a good indicator of your fat percentage. The look in the
mirror or a tape measurement or the belly fat pinch test is a
better indicator of how much fat you are carrying.
Unfortunately, when people lose weight on weight loss
programmes, much of that loss CAN be muscle loss.
The Weighing Scales

While the weighing scales in not a good indicator of fat loss, it
has an important role to play in weight management. How to
we know that we are making progress in anything we do? We
must have a means of measuring progress. What gets measured
is more likely to get done. When I coach people who are quite
obese, it is not unusual to hear them say that they don’t weigh
themselves, they don’t like to know how heavy they actually
are. It is important to know where you are right now if you
want to set targets.
When it comes to your weight, if you don’t consistently
measure your progress on a weighing scales, one day you will
step on the scales and become horrified at your weight. If you
measure your progress on a regular basis it is easier to stay on
track. It is better to see the scales as a means to measuring
“your progress in achieving your goal of maintaining a
healthy eating pattern on a consistent basis”.
Your weight on the scales can be influenced by many factors.
One such factor is your level of water retention which can vary
according to how much water you drink ( the more your drink,
the less you retain). your menstrual cycle, if you have
consumed alcohol, etc. Your level of water retention can vary
from 3 to 5 lbs per week. So, your weight can fluctuate
independently of how you eat. It is better to see the TREND
on the scales from month to month.
Nothing other than wholesome natural foods should be a part
of your diet. About 40% of adults are at their healthy body
weight – you should be modelling what they do.
Processed food has a long shelf-life because the microbes won’t
eat it due to the additives. If the microbes won’t eat it in the
packet, they don’t want to eat it in your stomach.
This is why this type of “food” gives you no energy, you still
feel hungry and it can cause digestive problems. More recent
research shows that processed food is more closely linked to
cancer than previously believed.
Slimming Pills
More than one in five women use slimming pills, the trend is
upwards and many are bought online. The Body survey showed
that overall over 20% of women used them. 21% ages 18-24,
23% ages 25-34, 15% ages 35-44 ad surprisingly 21% ages 45-
54. Therefore, this e-book would not be complete without
giving some guidance for those choosing to use them.
I am giving you a short guide on slimming pills and where to
purchase safe ones. Many slimming pills sold online are fake,
so you should be careful. People buy online because they are
cheaper, often they choose ones from sites selling them most
cheaply. If it sounds too good to be true, it probably is too good
to be true.
There are so many types of slimming pills on the market. Much
high quality medically endorsed products, others are unsafe
and some illegal. The following is a concise guide to slimming
pills to help you understand the difference.
Appetite Suppressants: They work on the signals sent from
your stomach to your brain making it think you’re full.
Prescription Pills: Only available after being prescribed by a
doctor or other authorised medical professional. There are
generally prescribed if the BMI is over 30.
Natural Diet Pills: They are derived from 100% natural
ingredients. Some have been proven to remove up to 27% fat
from the food you eat.
Fat Burners: Known as Thermogenic diet pills and include
ingredients like caffeine. Usually used by bodybuilders who
need to shed weight. They speed up your metabolism.
Fat Blockers: They work by preventing digestive system from
breaking down the fat from the foods you eat and storing it in
your fat cells. They can cause 30% of the fat you eat is
harmlessly pass out of your system.
Diuretics Diet Pills – The are often referred to as water pills.
They work by getting rid of excess fluid in the body. They
are chemical substances, so precautions should be taken as they
can cause side-effects. If a natural solution is preferred Green
Tea can help.

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