May 17, 2015

Healthy lifestyle.

Hi! Today I'll share some diet tips I've been doing for the past few days and because of this I've lost about 1kg this week. This is only a personal opinion so if you think this is not good then dont do it. Im thinking of cutting some of my weight because my BMI is only a few more points to the overweight category for Asian people which is >22.9.

What is BMI?
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.There are lots of BMI calculator in google but you can count it manually.
 
 


So to maintain my weight and reduce the risk of cardiovascular disease, I try to adapt a healthy lifestyle starting from last week. Diet doesnt mean you dont eat anything at all because if you lose too much weight suddenly, you will suffer from yoyo effect (Basal Metabolic Rate back to normal after 4 months). It's the best to lose weight gradually so it will stay for a long time.

What I eat during the day:
Morning: white bread with kaya jam, 2 bananas
Mid-morning: If I feel hungry, I eat 1-2 bananas
Lunch: Aglio olio pasta (homemade) or white bread with kaya jam or steamed chicken
Mid-day: Hungry? 1-2 bananas again
Dinner: Normally I dont eat dinner
I drink a lot of water during the day. From what I read, pasta is better than rice because of the high-fibre carbs while rice contains lots of carbs. If there's no bread, you can change it to whole-grain bread. Bananas also help in maintaining a good digestion for people who suffers from constipation. It's also important to reduce fried foods since it contains lot of fats.

Here's some explanation of fibre. (source: www.nhs.uk)
Soluble fibre
Soluble fibre can be digested by your body. It may help to reduce the amount of cholesterol in your blood. If you have constipation, gradually increasing sources of soluble fibre – such as fruit and vegetables, oats and golden linseeds – can help soften your stools and make them easier to pass.
Foods that contain soluble fibre include:
  • oats, barley and rye
  • fruit, such as bananas and apples
  • root vegetables, such as carrots and potatoes
  • golden linseeds
Insoluble fibre Insoluble fibre can't be digested. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. Insoluble fibre keeps your bowels healthy and helps to prevent digestive problems. If you have diarrhoea, you should limit the amount of insoluble fibre in your diet.
Good sources of insoluble fibre include:
  • wholemeal bread
  • bran
  • cereals
  • nuts and seeds (except golden linseeds)
Eating foods high in fibre will help you feel fuller for longer. This may help if you are trying to lose weight.
If you need to increase your fibre intake, it's important that you do so gradually. A sudden increase may make you produce more wind (flatulence), leave you feeling bloated and cause stomach cramps.
It's also important to make sure you drink plenty of fluid. You should drink approximately 1.2 litres (six to eight glasses) of fluid a day, or more while exercising or when it's hot.

Hope all of these help and let's have a healthy lifestyle!

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