This guide is part of a series of guides taken from my free ebook DoesYour Weight Control You? You can get your free ebook by going to the bottom of my About Me page.  What is so different about this ebook?  It is the only available source that I know of, that looks at spiritual, mental, emotional and physical aspects of weight control.  Having come from a rather large family, (no-not lots of siblings), I have struggled with weight issues most of my life.  The following are some useful tips I have discovered during my dieting trials and tribulations.  Notice the word diet has just 1 more letter than die, so I prefer to think of the following points as lifestyle tips. 

1. Do eat 3 protein and vegetable meals every day.  You must eat or you will slow down your metabolic rate, not to mention getting sick.  Eat protein and veggies even for breakfast e.g. scrambled eggs with mushrooms.  Cooked breakfasts are often more satisfying than raw food.  You won't feel weak or get hungry until much later on a cooked breakfast.  There is something comforting about hot food in the morning to start your day.  Proteins are things like chicken, fish, nuts, eggs, tofu and red meat (small amounts only).  For veggies, up your intake of green leafy types and have moderate quantities of yellow/orange vegetables only.
   
2. Decrease carbohydrates, alcohol, sugar, salt , tea, coffee all diary products, bad fats (trans fatty acides), processed foods and red meat.  Carbs exist in many foods including vegetables.  Peas, bananas and avocados have a higher carb content than most other vegtables, so have these only occasionally.  You need carbs every day, but you need to be careful not to overdo it.  As they are in so many foods already, often we don't know that we are actually eating them.  Then we add copious quantities of processed foods and then we have really overdone it.  Don't go shopping on an empty stomach.
   
3. Decrease cooking times, vegetables should be crisp not soggy when cooked.  Use a minimum of water and try to reuse the water or oil in some other part of the cooking process e.g. if you have tinned tuna in olive oil, then use the excess tuna oil in your salad as a dressing.  Do cook more stir fried veggies in a wok.
   
4. Increase fresh vegetables (except peas), fruit (except banana), fish, chicken, good fats like fish and olive oil (try spray on olive oil) and fresh pure water.  Drink at least 8 large glasses of pure fresh water (not tap water which will probably contain fluorine, chlorine and a host of other poisons) every day. Make your own herbal teas.  Cut a small piece of ginger and add hot water.  For sweetner, add a couple of drops of honey.
   
5. Generally cut down white bread, pasta, cereals, white rice, potatoes and white flour.  Substitute sweet potatoe for potatoes.  Substitute rye mountain bread (a flat wrap available in most supermarkets) for normal white bread.  If you have to eat bread, then eat wholemeal or grain maximum 2 slices twice a week. Substitute a low cholesterol margarine such as Logical for butter.  As a general rule of thumb - Remember cut down eating anything white.  The only exception here is garlic which you can increase. 
   
6. Decrease portion size.  Endeavour to eat 70% of what you eat now.  The idea is not to have your stomach bulging with food, but rather to have your stomach at a comfortable level after you eat.  Remember, there will be some delay before your mind realises that you have had enough.
   
7. Do allow at least 5 hours between meals and don't eat after 7pm.  You may have trouble sleeping and you are overloading your body which is unlikely to get a chance to burn off the additional fuel.  Don't snack between meals!
   
8. East slowly to fully appreciate your food and chew your food very well before you swallow it.  It's not a race with you having to shovel bucket loads in before the next person steals it from you.  Your ancestors might be telling you to eat this way before the next predator comes along, but in this century, in this current lifetime, you don't need to listen to your ancestral memories telling you to eat like a caveman.  Remember your DNA has been programmed to eat and store.  Eating slowly also gives your mind time to realise that your stomach is nearing fullness, which can take more than 30 minutes.

This guide is a very summarised version of the Diet section of my ebook.  You can download it and use it for personal use only as it is copyrighted.  It is not to be used for commercial purposes. 

I hope you find this guide helpful, please vote for it if you do.  Please visit my about me page and my store Absolute Soul Secrets or read my other guides

Regards, Rose (mysoulsecrets)