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8. Reduced diets have been popular for a long time, but doctors and nutritionists are concerned about an increased risk of cardiovascular disease due to the high levels of saturated fat. According to a study comparing three diets, consuming a high-fat diet does not inherently increase heart risk, but the types and quantities of food do.
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10. Each day, eat breakfast. Many people who’ve lost weight and kept it off have a habit of eating breakfast every day. “Many folks assume skipping breakfast is a great way to cut calories,” says Elizabeth Ward, Milliseconds, river road, author of The Pocket Idiot’s Guide to the New Food Great pyramid, “but they usually end up eating more throughout the day.” “Studies suggest the persons who eat breakfast have lower BMIs and perform better at school and in the boardroom than those that don’t.” For a quick and nutritious start today, try a bowl of whole-grain cereal with fruit and low-fat milk.
11. After the night, shut the kitchen door. Set a time limit for when you’ll stop eating so you don’t succumb to late-night cravings or mindless snacking while watching TV. suggests Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor,” and author of Comfort Food Remodels. Eat more fruits and vegetables. Eating a lot of low-calorie, high-volume fruits and veggies pushes out high-fat, high-calorie items. Place the vegetables on top of the meat and push it away from the center of your dish proposes starting lunch or dinner with a vegetable salad or a bowl of broth-based soup. Adults should eat 7-13 cups of produce each day, according to the United States government’s 2005 Dietary Guidelines. Ward thinks it’s not challenging: “Stock your kitchen with plenty of fruits and veggies and include a couple of servings at every meal and snack,” she says. “Wheat is the route to go. By replacing grain products like white bread, cakes, pastries, and pretzels with whole grains, you’ll get more fiber and fill up faster, making it easier to eat a reasonable portion.
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