The Complete Idiot's Guide to Belly Fat Weight Loss by Claire Wheeler M.D; Ph.D & Diane A. Welland

Author:Claire Wheeler, M.D; Ph.D & Diane A. Welland [Wheeler, Claire]
Language: eng
Format: epub
ISBN: 9781101559567
Publisher: DK Publishing
Published: 2012-03-06T00:00:00+00:00

GOOD MOVE

Eat some eggs for breakfast. Eggs are considered the ideal protein food. One egg provides 6 grams of protein and 70-80 calories (one ounce of meat or poultry contains 7 grams of protein). It is low in saturated fat and is a good source of riboflavin, vitamin B12, phosphorous, and selenium. Although most of the protein is found in the white part of the egg, don’t throw out the yolk. It contains valuable nutrients that together (white and yolk) provide the “perfect protein.”

• Whole grains. Whole grains provide the complex carbohydrates your body needs along with the fiber. High-fiber foods fill you up and contain plenty of B vitamins and minerals. Most of our whole grains are in the form of cereal, but beware of highly processed products loaded with sugar and artificial ingredients. Instead choose more natural cereals like oatmeal and whole-grain flakes. Also, cereal alone (even with milk) won’t give you enough protein to keep you satisfied until lunch, so plan on filling in the holes by adding a high-protein food, such as a hard-cooked egg, to your meal.

• Good fats. One of these good fats—nuts, seeds, olives, and avocados—should be included in every meal. They’re great for adding color, crunch, and taste. Although considered “good,” beware of overdoing it—watch portion size, as you want to eat only small amounts. This is one case where you can easily get too much of a good thing, leading to weight gain.

• Fruits and vegetables. Fruits and/or vegetables are pretty much standard fare at breakfast and easy to add to many dishes like omelettes, cereals, and sandwiches. Choose whole fruits over juice.

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