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The perfect diet for weight loss

Updated on August 2, 2015

When you're looking to loose weight, consider keeping a diet that contains all these ingredients.

FRUITS AND VEGETABLES

Fruits and vegetables should make the major portion of your meals.

FIBER

Fiber is another consumable that you should make sure you are adding to your diet. Fiber can help fill you up, lower your cholesterol and blood sugar, and improve intestinal health. Plant fiber comes in two forms:

Insoluble fiber does not dissolve in water and is not digested or absorbed by the body. Because it is filling, it reduces hunger. It also keeps the gastrointestinal tract clean and aids in regular bowel movements by pulling water into the colon. Good sources are brown rice, whole-wheat bread, cereals, seeds, fruit skins, vegetables, and my favorite—legumes. Soluble fiber slows the breakdown of complex carbohydrates and helps reduce blood sugar. It dissolves in water, forming a gel-like mass that binds cholesterol in the stool. If you take enough, it can actually help lower your blood cholesterol. Some good sources are vegetables, legumes, fruits, and grains such as rye, barley, and oats. Each of these sources has about 3 grams of fiber per cup.

Men need at least 38 grams a day; and women, 25 grams or more a day. My rule is that you should eat at least 20 grams of fiber per thousand calories, which is easily accomplished if 50 percent of your plate is fruits and vegetables. Supplement with bulk agents such as methylcellulose (Citrucel), guar gum (Benefiber), or psyllium (Konsyl). (Just make sure they are sugar-free.)

FISH OILS

I also recommend eating fish at least three days a week unless you are pregnant (due to the risk of mercury and other heavy metals effect on the fetus). Fatty cold-water fish are rich in omega-3 and other healthy phospholipids. It has numerous health benefits, including benefits to the immune system, brain, and heart. Also, the DHA in fish protects the brain and retina as well.

FRESH FISH

Atlantic and Pacific Salmon

Smoked SalmonMackerel

Bluefin Tuna

Oysters and Squid

CANNED FISH

Salmon

Sardines

Mackerel

Tuna (in water, canola, olive oil, brine, or tomato sauce)

While eating fish regularly is a great way to stay healthy, given the diminishing supply of fish worldwide, you can supplement with one to two grams of pharmaceutical-grade (purity is a must) fish oil. Cold-water sources are the best (I would be happy to recommend one if you contact me).

BIOFLAVONOIDS

These powerful antioxidants, especially quercetin, found in apples, onions, broccoli, and tea, protect blood vessels from the harm of LDL cholesterol (bad). Pycnogenol, found in grape-seed extract, helps boost the immune system and strengthen the elastic recoil of your blood vessels. you can get more health information through this link: http://healthee.pk/

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