Slimming

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Slimming

Sample Diet Meals

Low fat sample diets 6 meals per day with less than 40 grams of total fat and on average less than 2000 calories

Sample diet plan # 1

1. BREAKFAST: (within about one hour of waking)

Cereal– with half pint of semi-skim milk

1 glass fresh orange juice

Tea or Coffee –no sugar and skim milk only

-no sugar sprinkled on cereal

SNACK:

Tuna-salad sandwich (half tin tuna- water packed

with brown bread – 2 slices & no butter or margarine & only one level

teaspoon of half fat mayonnaise

1 Banana

LUNCH:

Rice and Peas (boiled rice)

Tea or Coffee (no sugar and skim milk)

-using flavoured rice so its not so bland

SNACK:

Vegetable Puree (homemade, includes preferred vegetables)

Diet pop/soda or cordial (no added sugar brand)

DINNER:

150 grams grilled chicken breast

1 large baked potato

large helping of mixed vegetables

SNACK:

Whole fruit (apple, orange or pear)

Non-fat yoghurt

TOTAL CALORIES FOR DAY = 1825 approx.

TOTAL FAT FOR DAY = 22 grams approx.

Sample diet plan # 2

2. BREAKFAST:

3 shredded wheat – with half pint of semi-skim milk

Fruit juice

Tea or Coffee –no sugar and skim milk only

-no table sugar sprinkled on cereal

SNACK:

Marmite sandwich - 2 slices white bread

-buttered 1 slice only and spread thinly

Tea or Coffee (no sugar, skim milk)

LUNCH:

1 Large baked potato

-with beans (small portion)

Half tin tuna

←Diet cola ( 1 can )

SNACK:

1 Banana

Non-fat yoghurt

DINNER:

Egg and cheese omelette (1 egg, 50 grams half-fat cheese)

Boiled rice (large portion)

Vegetables (any)

Coleslaw (small portion)

Water

SNACK:

1 large orange

Non-fat yoghurt

TOTAL CALORIES FOR DAY = 1840 approx.

TOTAL FAT FOR DAY = 30 grams approx.

Sample diet plan # 3

3. BREAKFAST:

1 bowl muesli – with half pint of semi-skim milk

1 glass fruit juice

Tea or Coffee –no sugar and skim milk only

-no sugar sprinkled on cereal

SNACK:

Beans on toast (half tin beans, 2 slices brown, no butter)

Tea or Coffee - no sugar and skim milk only

-no sauces on beans - brown or red

LUNCH:

Large bowl pasta (with small portion low-fat cheese sauce)

-mixed with ham (approximately 60 grams)

Mixed vegetables

1 glass of cordial (no sugar brand)

SNACK:

1 packet of low-fat crisps

DINNER:

150 grams fresh fish (cod fillets)

Boiled rice (large portion)

Tea or Coffee ( no sugar, skim milk)

TOTAL CALORIES FOR DAY = 2178 approx.

TOTAL FAT FOR DAY = 37.5 grams approx.

The Slimming Secrets Corner

What's in that cream or pill that claims to make you slimmer? We delve into the ingredients that goes into most slimming products in the market today.

Being slim and attractive is indeed every woman's dream (and some men's too) and there are more and more slimming products in the market that claims to 'burn fat' or help you 'lose inches' within a short period of time. In Malaysia, a plethora of slimming centres can be found as they struggle to compete with one another to get you trim in the shortest time with their string of treatments and products. But what do they put in them and how do the ingredients work?

Here is a list of some common slimming ingredients and how they work in aiding weight loss:

Ingredient?	Coffee, Green Coffee (Unroasted)
Its claims?	Coffee is a favourite brew in the slimming world. Caffeine is said to have an anti-cellulite effect and help burn stored fat and sugar more effectively. It is often added into topical slimming products. Green coffee extract is rich in chlorogenic acid, which helps metabolise glucose and reduce hunger.

Ingredient?	Brown Seaweed (fucus vesculosis)
Its claims?	Seaweed has been known to possess slimming powers for centuries. The main ingredient in this Fucus plant is iodine, which stimulates metabolism and aids the breakdown of fatty tissue. It is also rich in fibre and increases bowel activity. This ingredient is widely used in tropically, especially in body wraps.

Ingredient?	Chitosan
Its claims?	Chitosan is a type of fibre made from shellfish, and works by binding to fats and passing them out from your body body the 'natural' way. Diet pills containing chitosan grabs dietary fat as it is being digested in the intestines. By doing that, your body does not absorb the fat. However, people who are allergic to shellfish should not take the product.

Ingredient?	L-Carnitine
Its claims?	L-Carnitine is a combination of amino acids lysine and methionine. It is a popular supplement taken by athletes to fully utilise energy in the body after a strenuous workout. In other words, it helps the body burn fat more efficiently. It also increases lean muscle mass and helps with muscle soreness.

Ingredient?	White kidney bean
Its claims?	A starch blocker, white kidney beans inhibits the digestive enzyme alpha amylase, which is the last step in the breakdown of carbohydrates, thus stopping the conversation of carbohydrates into glucose.

Ingredient?	Grapefruit
Its claims?	Ever heard of the grapefruit diet? Grapefruits are high in pectin that is said to increase metabolic rate, burn calories and act as an appetite suppressant.

Ingredient?	Green tea
Its claims?	Green tea extract is often added to other ingredients for its anti-oxidant effect, which protects the body from oxidative damage by free radicals. It also acts as a diuretic and a mild appetite suppressant.

Ingredient?	Garcinia Cambogia
Its claims?	The herbal compound in Garcinia Cambogia plays a role in the inhibitation of lipids (fats). It is claimed to lower body weight and reduce overall fat mass.

Ingredient?	Gymnema sylvestre
Its claims?	The plant, which is found in India, is often used in herbal preparations. The leaves is said to block taste of sweetness.

Ingredient?	Guarana
Its claims?	Sold as fat-burner and metabolism booster, guarana has more caffeine content than coffee - 100mg of guarana has the same caffeine content as a a cup of black coffee.

Ingredient?	Bitter orange extract
Its claims?	Bitter orange or citrus arantium contains synephrine, the main active compound that increases metabolism and calorie expenditure, burn fat and increases energy levels.

Ingredient?	L-tyrosine
Its claims?	This enzyme is used to treat conditions such as depression, mood disorder and low metabolism. It can also improve endurance and is effective as an appetite suppressor. L-tyrosine is said to aid a sluggish thyroid and assist a dieter to lose excess pounds.

Ingredient?	Cascara Sagrada
Its claims?	This herbal extract works as a laxative and intestinal cleanser. Prolonged use may result in laxative dependency and overactive bowels.

Ingredient?	Chromium
Its claims?	Plays an active role in the metabolism of glucose, helps reduce hunger and sugar cravings. Chromium is commonly used as an appetite suppressant. It increases the rate at which you burn stored body fat for energy and helps stabilise blood sugar levels.

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