.png)
Healthy Dieting
Mediterranean
-
consume more:
-
fruits
-
vegetables
-
whole grains
-
legumes
-
nuts and seeds
-
heart-healthy fats
-
-
consume less:
-
processed foods
-
added sugars
-
refined grains
-
ResearchTrusted Source has indicated that the Mediterranean diet can:
-
promote weight loss
-
help prevent heart attacks, stroke, and type 2 diabetes
-
reduce the risk of premature death
For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.
(Healthline.com)
Intermittent Fasting
Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
​
Include Water
How much water should I drink a day for weight loss?
How much water should you drink to lose weight? People can try drinking more water than the recommended amount, which may increase satiety, reduce hunger, and help them lose weight. The Academy of Nutrition and Dietetics recommends 9 cups of water daily for females and 13 for males.
The following tips can help to increase water intake:
-
Drink at least one 8-ounce glass of water with each meal.
-
Carry water in a reusable water bottle.
-
Drink extra water when exercising or during physical activity.
-
Drink extra water when it is warm, humid, or very sunny.
-
Keeping a glass of water near the bed.
-
Eat more soups and liquid-rich meals, such as curries, stews, and smoothies.
-
Eat fruits and vegetables with high water content, especially berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce. (Medicalnews today)
It’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16.
​
Another intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally every day of the week except Mondays and Thursdays, which would be your one-meal days.
​
You should choose an intermittent fasting plan that works for you; one you can succeed with doing.
(Johns Hopkins)
Changing Lives
Nurse Entrepreneur