Lapte de soia facut acasa

Ingrediente:
250 g boabe de soia albe
un vas mare de 8 litri capacitate
apa
tifon si sita pentru strecurat
Preparare:
Boabele de soia se aleg de impuritati, pietricele, boabe sparte, boabe patate, coji,
Se pun intr-un vas si se acopera cu apa calduta. Se lasa in apa pentru 24 de ore. In
timpul asta mai schimbam de cateva ori apa. Boabele de soia se vor inmuia foarte
tare, se vor sparge usor cu unghia sau cu degetele.
Dupa 24 de ore (se pot tine si mai putin daca se inmoaie boabele mai repede) se
pun boabele in food processor/blender si se macina fin de tot. Se va obtine o pasta
alba. Inainte de a incepe macinarea boabelor de soia punem in vasul mare 4 litri de
apa si se pune la fiert. In apa care fierbe se pune pasta obtinuta din macinarea
boabelor de soia. Apa si cu pasta nu trebuie sa depaseasca jumatate din capacitatea
vasului in care urmeaza sa fierbem laptele, deoarece se formeaza o spuma foarte
multa si groasa care, daca numai o secunda o scapati din ochi, poate da in foc.
Procesul nu este indelungat, tine doar jumatate de ora si gata.
Deci in apa fierbinte se pune pasta obtinuta (vasul se ia de pe foc pana amestecati
cu pasta) si se amesteca bine. Se tine la foc mai mic si se amesteca mereu in lapte.
Trebuie sa aveti la indemana apa rece ca sa mai turnati peste laptele care fierbe, in
felul asta mai "potoliti" putin spuma care se formeaza. Dupa aproximativ 20 de
minute o sa vadeti ca spuma incepe sa devina tot mai mica si va disparea. Se
inchide apoi aragazul si se lasa laptele in vas.
Cand s-a mai racorit putin (se poate si imediat) se pune un tifon intr-o sita si se
strecoara laptele. Lichidul format este lapele de soia si ce ramane in tifon se poate

usca in cuptor la aragaz (la cea mai mica temperatura ca sa nu se arda) si se poate
folosi in combinatii cu faina pentru a face clatite americane sau chiar clatite de ale
noastre.
Laptele de soia facut in casa este mai bun decat cel din comert, este pur si fara
chimicale, se poate aroma dupa gust cu vanilie, esenta de alune, capsuni, zmeura,
piersici sau cu ce va place, se poate amesteca cu cacao, sau se poate folosi la
prepararea tuturor mancarurilor si dulciurilor care cer lapte. Se pastreaza la frigider
cateva zile sau la congelator timp mai indelungat.
Produsul asta este unul din cele mai bune pentru persoanele alergice la lactoza. Am
luat reteta de pe internet, am facut-o si imi place... deci de acum incolo, doar eu am
sa pregatesc laptele.
Mentiuni:
Daca va apucati de lapte si se intampla sa sune telefonul sau sa va amintiti ceva
brusc, sa nu cumva sa lasati nesupravegheat vasul pe foc... mai bine il puneti
deoparte pana reveniti langa aragaz.
Timp Preparare: nementionat
Complexitate: redusa
Branza de soia facuta acasa TOFU
Butura ayurvedic echilibreaz ntreag structur, da poft de via i
rezistenpsihic la stres i tracasrile vieii moderne. Este minunat att
pentru copii, cti pentru btrni. Este o butur care poate fi consumat
oricnd n timpulanului. n principal, ea se recomand a fi but dimineaa,
pe stomacul gol, ns oputei servi oricnd n timpul zilei dac v sim i i
obosii i fr energie fizic saumental. Important e s fie consumat pe
stomacul gol ca s profitai la maximde efectele ei bune.Ingrediente:-1/2
can de caju nmuiat peste noapte- o banan- o linguri de polen crudmiere ( eu am folosit de rpi)Se mixeaz la blander cu 200ml de ap i
gata.Alt variant ar fi cu migdale:-1/2 can de migdale nmuiate peste
noapte i curate de coaj-2-3 buc. de smochine uscate i nmuiate
peste noapte- o banan-250 ml apSe amestec totul la blander i
gata.Aceste dou buturi sunt o varinta sntoas de mic dejun. V promit
c nu maiavei nevoie de nicio vitamin. Vei avea energie ntrega zi

A provocative look at how eliminating wheat from our diets can help us lose weight, shrink
unsightly bulges, and reverse a broad spectrum of health problems--from acne to diabetes and
serious digestive disorders.
Since the introduction of dietary guidelines calling for reduced fat intake in the 1970s, a strange
phenomenon has occurred: Americans have steadily, inexorably become heavier, less healthy,
and more prone to diabetes than ever before. After putting more than two thousand of his at-risk
patients on a wheat-free regimen and seeing extraordinary results, cardiologist William Davis has
come to the disturbing conclusion that it is not fat, not sugar, not our sedentary lifestyle that is
causing America's obesity epidemic--it is wheat. How this once-benign grain--now genetically
modified almost beyond recognition and found in virtually every course of every meal--has come
to have such a profound and deleterious effect on our collective well-being is one of the great
untold health stories of our generation.
In Wheat Belly, Dr. Davis exposes the truth about modern-day wheat, deconstructing its
historical role in the human diet and the agricultural evolutions that have created a hybrid grain
that has a greater impact on blood sugar levels than pure cane sugar and many of the addictive
characteristics of a narcotic. He sheds light on wheat's connection to weight gain as well as to a
host of other adverse effects from diabetes to heart disease to immunologic and neurologic
disorders like celiac disease, rheumatoid arthritis, and dementia.
Finally, to help listeners dependent on wheat products make the move to a wheat-free diet, he
presents a clear-cut action plan packed with food and lifestyle tips, meal plans, and recipes.
Informed by decades of clinical research and backed by case studies of men and women who
have experienced life-changing transformations in their health after waving good-bye to wheat,
Wheat Belly is an illuminating look at a familiar food as well as an affirmative life plan for
regaining health and losing unwanted pounds.
You eliminate all wheat, including bread, pasta, cereal, pretzels, doughnuts, etc. You may not eat
anything made with wheat, barley, rye, spelt, or certain oats.
This may sound like a typical gluten-free diet, but Davis cautions against simply replacing these
items with gluten-free versions, which often contain cornstarch, rice starch, potato starch, or
tapioca starch and will not aid in weight loss. Davis says they trigger the same blood sugar
response as gluten from wheat.

What You Can Eat and What You Can't continued...

Davis also suggests cutting out high-fructose corn syrup, sucrose, salt, sugary foods, rice,
potatoes, soda, fruit juice, dried fruit, legumes, and more. You should also avoid trans fats, fried
foods, and cured meats on this plan.
You can eat:

Vegetables

Some fruit (namely berries, apples, oranges), but much less of "sugary fruit" (pineapple,
papaya, mango, banana)

Unlimited raw nuts, plant-based oils such as olive, avocado, coconut, and cocoa butter

Grass-fed, humanely raised meat and eggs

Full-fat cheese

Ground flaxseed

You can also eat limited quantities of:

Full-fat, unsweetened cottage cheese, yogurt, milk, and butter

Soy in its fermented forms: tofu, tempeh, miso, and natto

Olives, avocados, pickled vegetables, and raw seeds

After you've transitioned off wheat, you may eat limited quantities of other whole grains, such as
quinoa, millet, amaranth, and chia, as well as beans.
As far as alcohol goes, wheat-brewed beers are definitely off the list, but Davis does support red
wine for its heart-healthy benefits.

Level of Effort: Medium to High

Limitations: Giving up everything that has wheat in it knocks out a lot of foods, and Davis
doesn't recommend some gluten-free products. In some cases, there are other options you can use
in their place.
Cooking and shopping: You may need to cook and shop much more than usual on the Wheat
Belly diet, since you'll be eating a lot more vegetables. You cant rely on most convenience
foods, so even your most basic meals will require more prep work.
Packaged foods or meals: No.

In-person meetings: No.

Exercise: Davis encourages regular exercise but doesnt offer specific suggestions.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarian and vegan: It should be fairly easy for vegetarians to adapt this diet to fit their
needs. If you're on a vegan diet, you will have a much more restricted list of foods and will have
to rely heavily on nuts, seeds, nut butters, olives, and avocados.
Gluten-free diet: Gluten is in wheat, but it's also in other items that aren't made with wheat, so
you'll need to check food labels for possible sources of gluten.
What Else You Should Know

Cost: Just your groceries. Some items, like grass-fed meats, could add to your food bill.
Support: You do this diet on your own, but you will find lots of tips on the Wheat Belly blog.
What Dr. Melinda Ratini Says:

Does It Work?
If you lose weight on the Wheat Belly diet, it will likely be from making healthy food choices
and not because you shunned gluten. There is no scientific evidence that foods with gluten cause
more weight gain than other foods.
But the Wheat Belly diet doesnt only take away gluten. It also bans a whole host of other foods,
including high-fructose corn syrup, sucrose, sugary foods, rice, potatoes, soda, fruit juice, dried
fruit, and legumes.
It is obvious that some of these, like high-fructose corn syrup, soda, trans fats, fried foods, and
sugary foods, can quickly pack on the pounds. Getting them out of your diet is sure to help you
lose weight. Legumes, however, are a powerhouse of protein and nutrients and can rightfully be
a part of any healthy diet plan.
Is It Good for Certain Conditions?
Losing any extra weight will put you on the road to heart health and can help prevent diabetes.
Cutting out the salt is great for your blood pressure.
But if you have high cholesterol or heart disease, you might want to avoid the high-fat dairy and
the red meat that are allowed in the Wheat Belly Diet.

Davis encourages exercise, but the actual type and amount is left up to you. If you are out of
shape or have health problems, talk to your doctor before ramping up your workout.
The Wheat Belly Diet may be a good alternative for the small percentage of people who actually
are sensitive to gluten. Very often they can fall into the trap of choosing gluten-free foods that
have a lot of extra calories. This plan gives them some healthier options.
The Final Word
The Wheat Belly Diet is not particularly easy to follow. You will have to change your shopping
patterns, read labels, and get used to preparing many different foods.
What Dr. Melinda Ratini Says: continued...

Your food costs are likely to go up because you may be choosing more expensive meats and
some gluten-free products.
Most nutrition experts agree that the best way to lose weight is to eat a healthy, balanced diet that
has fewer calories and be more active. Banishing food groups is not recommended unless there is
scientific evidence to back that decision up. And there is no proof that gluten is the bad guy in
the obesity epidemic.
Delicious foods that help you diet? It sounds too good to be true.
No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you
burn.
"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for
the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb
cravings."
Some even kick up your metabolism. So take this list when you go to the supermarket:
Dark chocolate, sausage, nuts, and eggs? They're all on the list. It's about feeling full and
satisfied.
1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in
fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
2. Soup

Start a meal with a cup of soup, and you may end up eating less. It doesnt matter if the soup is
chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a
serving. So skip the dollops of cream and butter.
3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In
one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later
than those who had eaten milk chocolate.
4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories
youre eating, all at the same time. When Penn State researchers added pureed cauliflower and
zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350
fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein
-- thats probably way more than youre eating -- felt fuller right away. The women ate a 350calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein
breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods
than the women who had cereal for breakfast.
6. Nuts

For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans.
Research shows that when people munch on nuts, they automatically eat less at later meals.
7. Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts
appetite in a way that fruit juices and sauces dont.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that youve
eaten something substantial.
8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline.

A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the
foods that were tracked, was most closely linked to weight loss.
That doesn't prove that yogurt caused weight loss, but it stood out among other foods.
9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.
Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit
before each meal, they dropped an average of 3 pounds over 12 weeks. Drinking grapefruit
juice had the same results.
But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped
people feel full.
Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so
check the label on all your prescriptions, or ask your pharmacist or doctor.
Shop Smart

Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says
food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight
loss, is the big picture of what you eat, not specific foods.
Spoiler: Soda

Every time you chug a bottle of soda, you get hundreds of empty calories. Switching to diet soft
drinks is an obvious way to cut calories, but the research is mixed on whether this switch leads to
weight loss. Some studies show a short-term benefit. Others find diet soda drinkers gain weight.
If you eat or drink more calories than you burn, just switching to diet soda may not do the trick.
Helper: Water

Replacing carbonated soft drinks with water will cut hundreds of calories per day. Drinking two
glasses of water before a meal may also help you feel full faster, so you dont eat as much. And
drinking enough water may have a positive effect on your metabolism.
Jurys Out: Fruit Juice

Juice can have as many calories as soda, but it has more nutrients. This presents a dilemma: You
want the vitamins and antioxidants without all the extra sugar. Look for 100% fruit juice. Steer
clear of juice drinks that have added sweeteners. Check the nutrition label for the percentage of
real juice. You can also slash calories by drinking water with a tiny bit of juice added.

Helper: Vegetable Juice

Vegetable juice is as nutritious as fruit juice, with about half the calories but a lot more sodium.
One cup of tomato juice has 41 calories, compared to 122 calories for orange juice. Choosing
juice with pulp provides some fiber, too, which may help control hunger.
Jury's Out: Smoothies

Blend a banana, strawberries, and blueberries into a frothy smoothie, and youve got a delicious
drink. Make your own, so you can control the ingredients: skim milk (or an alternative, like
almond milk) and fresh or frozen fruit are all you need. Restaurant smoothies may include ice
cream, honey, or other sweeteners that boost the calorie count sky-high.
Jurys Out: Low-Fat Milk

Eating calcium-rich foods may do a body good, and it may help you lose weight. Some research
shows that drinking higher amounts of milk or eating other dairy foods can help with weight
loss. For the best all-around benefits, stick to skim or low-fat.
Spoiler: Energy Drinks

Most sports and energy drinks are calorie bombs like soda. They may have more added nutrients,
but you can find the same vitamins and minerals in low-calorie foods. When you're working on
weight loss, stay hydrated with water rather than sports drinks, unless you need the extra
nutrients because you're exercising hard and sweating a lot.

Helper: Black Coffee

When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black
coffee is calorie-free and rich in antioxidants. Studies have shown that drinking moderate
amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and may also
lower the risk of type 2 diabetes and some types of cancer.
Spoiler: Fancy Coffee

Once you add heavy cream, flavored syrups, or a snowcap of whipped cream, your mug of black
coffee is full of fat and sugar. Specialty coffees can have up to 570 calories per cup: possibly
more than an entire meal! If you dont like your coffee black, add a little skim milk and artificial
sweetener to keep the calorie count low.
Helper: Green Tea

Green tea is an excellent choice when youre looking for a little boost. Not only is it calorie-free
-- some research suggests green tea extract may stimulate weight loss. It's not clear exactly how
that works, but caffeine and micronutrients called catechins may each play a role. The benefit
appears to last only a few hours, so it may help to drink green tea at least twice a day.
Spoiler: Coolers

Coolers may sound light and airy, but they are heavy on calories. A 12-ounce cooler containing
wine can have 190 calories and 22 grams of carbs. The same size hard lemonade or bottled
alcoholic "ice" can have as much as 315 calories. Regular wine is not exactly a diet drink, with
100 calories in a 5-ounce glass. A low-calorie alternative is a wine spritzer: Mix a dash of wine
with some sparkling water.
Spoiler: Cocktails

A shot of hard liquor has fewer calories than wine or wine coolers, but once you mix in soda or
cream, watch out. An 8-ounce white Russian made with light cream has 715 calories. A less
fattening option is to mix rum or vodka with diet soda.
Helper: Light Beer

OK, beer is not really going to help you lose weight. But if youre out with friends and want to
share a pitcher, light beer is the way to go. A 12-ounce serving has about 100 calories, compared
to 150 calories for regular beer.
Eggs

When it comes to healthy eating, few foods have sparked as much debate as eggs. The latest
research suggests an egg a day is safe and nutritious for most adults -- and if you eat that egg for
breakfast, you'll boost your odds of losing weight. The reason: Eggs are packed with protein,
which takes time to digest. Eating protein in the morning keeps your stomach full, so you eat less
during the rest of the day.
Steak

For years, health experts have been admonishing us to eat less red meat. But steak is not always
bad for the waistline. In fact, a lean cut of beef has barely more saturated fat than a similar-sized
skinless chicken breast. Like eggs, steak is loaded with protein and can keep you feeling full
longer. To get plenty of protein with less fat, choose tenderloin, sirloin, or other extra-lean cuts -and limit portions to the size of your palm.
Pork

Talk about a bad reputation -- the term "pork" is used to describe all kinds of excess, so it's no
wonder dieters often steer clear. Here's a case where the meat itself is not what it used to be.
Today's cuts of pork tenderloin are 31% leaner than 20 years ago. That makes this white meat a
lean source of protein with benefits similar to those of lean beef.
Pasta

Rather than avoiding pasta when you're dieting, make the switch to whole grain and keep your
portions small. Research suggests people who eat several servings of whole-grain foods per day
are more likely to slim down and maintain healthy weights. According to one study, eating whole
grains rather than refined grains can also help burn belly fat.
Nuts

Nuts may be high in fat, but it's the good kind. And they are also rich in nutrients, protein, and
fiber, which can help stabilize blood sugar. Sure, you'll get a few extra grams of fat from
munching on a handful of nuts, but it's worth it if it helps you avoid reaching for cookies or other
sweets. Even peanut butter can be a dieter's friend. In one study people who ate a handful of nuts
a day were slimmer and even lived longer.
Cheese

Dieters often try to cut calories by nixing calcium-rich dairy foods, but some studies suggest this
is a mistake. One theory is that the body burns more fat when it gets enough calcium, so eating
low-fat cheese, yogurt, and milk may actually contribute to weight loss. Calcium supplements
don't seem to yield the same benefits, so a diet rich in dairy may have other factors at work as
well. Dairy foods are also rich in protein, which helps keep you feeling full.
Coffee

Coffee only falls in the "bad" category when you drink too much of it (four or more cups a day)
or mix in cream, sugar, or flavored syrups. If you drink it black, you get a metabolism boost
without added fat and calories. Drink it skinny: Stir in skim milk for added calcium and vitamin
D, and artificial sweetener or one teaspoon of sugar.
Bad Foods -- Good Portions

Just about any "bad" food can be part of your weight loss plan if you stick to small enough
portions. In fact, dietitians advise against banning your favorite treats. Depriving yourself of the
foods you crave could set you up for failure. A better strategy is to set limits on quantity -- for
example, one chocolate truffle a day -- and stick to them.
1. Relying on Crash Diets

Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing
but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and
sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism
to slow down. Once the diet is over, you have a body that burns calories more slowly, and you
usually regain the weight.
2. Skipping Breakfast

Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest
of the day. This may lead to unplanned snacking at work and eating a supersized portion at lunch,
making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger
throughout the day. In fact, studies show people who eat breakfast every morning are more likely
to maintain a healthy weight.
3. Losing Track of Your Snacks

Maybe you count calories at every meal, but what about all those nibbles in between? There's the
bag of pretzels at your desk, the little slice of cake at a party, the taste of your son's ice cream
cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet.
If you're serious about counting calories, you may want to use your smartphone or a notebook to
keep track of each bite.
4. Not Snacking at All

While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite.
People who eat several small meals and snacks a day are more likely to control hunger and lose
weight. Snacking helps keep your metabolism in high gear, especially if the snacks are proteinrich. Having a few nuts is a good, high-protein choice, and research suggests people who snack
on nuts tend to be slimmer than those who don't.
5. Loading Up on Low-Fat

Low-fat products can play an important role in your diet. Just remember that low-fat isn't the
same as low-calorie, and it's not a license to take second and third helpings. If you pile your plate
with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular
cake. The best way to know how much fat, sugar, and calories you're getting is to check the
nutritional label.
6. Sipping Too Many Calories

When counting calories, many of us tend to overlook what's in our drinks. This is a big mistake
when you consider that some fancy coffees and alcoholic beverages have more than 500 calories.

Even the calories in fruit juice and soda can add up quickly. What's worse is that liquid calories
don't curb hunger. You're not going to eat any less after a high-calorie drink.
7. Drinking Too Little Water

This is one of the simplest diet mistakes to fix. Water is essential for burning calories. If you let
yourself get dehydrated, your metabolism drags, and that means slower weight loss. So try
adding a glass of water to every meal and snack.
8. Ditching Dairy

Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be
counterproductive. Some research suggests the body burns more fat when it gets enough calcium
and produces more fat when it's calcium-deprived. Calcium supplements do not appear to yield
the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat
dairy options.
9. Going Drive-Thru Too Often

The drive-thru is convenient after a hectic day, and you can always order the salad or other
healthier option. But once you're there, can you resist that milkshake or other treat? And if you
allow yourself the ease of fast food once, it could become a habit. According to one long-term
study, people who ate fast food more than twice a week gained 10 more pounds than those who
had it less than once a week.
10. Setting Unrealistic Goals

Telling yourself you'll lose 20 pounds your first week is probably setting yourself up for failure.
If you know you won't be able to do it, you may never start your diet in the first place. If you diet
and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn't
reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal
should be, talk to a dietitian.
Tip No. 1: Drink plenty of water or other calorie-free beverages.

Before you tear into that bag of potato chips, drink a glass of water first. People sometimes
confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of
water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water
or brewing a cup of fruit-infused herbal tea.
Tip No. 2: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close

down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie
pack of cookies or a half-cup scoop of low-fat ice cream.
Tip No. 3: Enjoy your favorite foods.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery
cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
You can still enjoy your favorite foods -- the key is moderation.
Tip No. 4: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time,
eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per
day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves,
DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and
enjoying most of them earlier in the day -- dinner should be the last time you eat.
Tip No. 4: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time,
eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per
day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves,
DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and
enjoying most of them earlier in the day -- dinner should be the last time you eat.
Tip No. 6: Spice it up.

Add spices or chilies to your food for a flavor boost that can help you feel satisfied. "Food that is
loaded with flavor will stimulate your taste buds and be more satisfying, so you wont eat as
much," says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need
something sweet, suck on a red-hot fireball candy. It's sweet, spicy, and low in calories.
Tip No. 7: Stock your kitchen with healthy, convenient foods.

Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You'll be less
likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or
10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta,
reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole
grain tortillas or pitas, and bags of salad greens.
Tip No. 9: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a
year. "You can save from 100-200 calories if you reduce the portion of starch on your plate and

increase the amount of vegetables," says Cynthia Sass, RD, a spokeswoman for the American
Dietetic Association.
Tip No. 10: Always eat breakfast.

It seems like an easy diet win: Skip breakfast and you'll lose weight. Yet many studies show the
opposite can be true. Not eating breakfast can make you hungry later, leading to too much
nibbling and binge eating at lunch and dinner. To lose weight -- and keep it off -- always make
time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.
Tip No. 11: Include fiber in your diet.

Fiber aids digestion, prevents constipation, and lowers cholesterol -- and can help with weight
loss. Most Americans get only half the fiber they need. To reap fiber's benefits, most women
should get about 25 grams daily, while men need about 38 grams -- or 14 grams per 1,000
calories. Good fiber sources include oatmeal, beans, whole grain foods, and a variety of fruits
and vegetables.
Tip No. 12: Clean the cupboards of fattening foods.

If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder
than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an
occasional treat? Make sure you have to leave the house to get it -- preferably by walking.
Tip No. 13: Lose weight slowly.

If you're losing weight but not as fast as you'd like, don't get discouraged. Dropping pounds takes
time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one
to two pounds a week. If you set your expectations too high, you may give up when you dont
lose weight fast enough. Remember, you start seeing health benefits when you've lost just 5%10% of your body weight.
Tip No. 14: Weigh yourself once a week.

People who weigh themselves regularly tend to have more weight loss success. But most experts
suggest weighing yourself only once a week, so you're not derailed by daily fluctuations. When
you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of
the week, on the same scale, and in the same clothes.
Tip No. 15: Get enough sleep.

When you're sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin
but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep
may make you feel rested and full and keep you from doing unnecessary snacking.

Tip No. 16: Understand portion sizes.

We're so used to super-sizing when we eat out that it's easy to carry that mind-set home. To rightsize your diet, use a kitchen scale and measuring cups to measure your meals for a week or two.
Use smaller plates and glasses to downsize your portions. Split restaurant servings in half -making two meals out of one big one. Portion out snack servings instead of eating them directly
from the container.
Tip No. 17: Eat more fruits and vegetables.

The best "diet" is one where you get to eat more food, not less. If you eat more fruits and
vegetables, you shouldn't feel as hungry because these nutrient-rich foods are also high in fiber
and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you
choose smart snacks.
Tip No. 20: Keep a food diary.

A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing
down what you eat and drink tends to make you more aware of what, when, and how much
you're consuming -- leading you to ultimately take in fewer calories. One study found that people
who kept a food diary six days a week lost about twice as much as those who only kept a diary
one day a week or less.