Skinnytaste Cookbook. Gina Homolka

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СКАЧАТЬ dairy products. You’ll also cut back on salt, refined sugars, white flour and partially hydrogenated oils. That’s it!

      Forget the Fads

      Here’s a Skinny secret: typical fast-fix diets don’t work. I’ve tried several diets that either required me to eat the same bland, tasteless food every day or that required me to cut out carbs completely. Sure, those diets may help you lose weight in the short-term, but they very rarely keep the pounds away for good. In fact, more often than not, they lead to dangerous yo-yo dieting, which could permanently damage your relationship with food. To really shrink your waistline – and keep it that way – you must alter your eating habits and lifestyle in a way that’s easy to stick with in the long run.

      Serve Up Perfect Portions

      If you stick to the recipes in this book, your portions will automatically be controlled. Of course, that’s not the case if you’re making a different recipe or you’re dining out.

      A good guideline that always helps me at home: picture a plate divided in half. Fill one half with salad and veggies, one quarter with whole grains and the last quarter with lean protein. You can mix up your food options at each meal to maximize your nutrient intake and shake things up for your taste buds. Another trick to use at home is to eat on smaller plates; studies show you’ll eat less but you will still feel full.

      When you eat out, try to use a few tricks to keep portion sizes under control. For instance, pass on the bread basket (it’s too easy to lose track of slices), order a starter as your full meal, split a main with a dining companion, or take half the meal home for lunch the next day.

      Make Your Calories Count

      While all food contains calories, some are better than others at helping your body look and feel its best. In other words, the quality of your calories counts as much as the quantity. These ‘high-quality calories’ come from healthy fats, lean protein and high-fibre carbohydrates.

      While exact calorie needs depend upon a variety of factors (height, weight, activity levels, etc.), an intake of around 1,500 to 1,600 calories per day will lead to a healthy weight loss of about two pounds per week for most women. (For extra help keeping track, use a free calorie counter app, such as myfitnesspal.com.)

      An ideal meal combines at least two of these three groups to help you feel full, maintain normal blood sugar levels, stop you from overeating and promote a healthy glow from the inside out. Create your own meals and snacks by picking foods from at least two of these three categories:

       Healthy Fats

      Monounsaturated and polyunsaturated fats help improve blood cholesterol levels, which reduces your risk of heart disease. Plus, they’re filling, so they contribute to weight control.

      TRY: olives, avocados, hummus, peanut butter, hazelnuts, almonds, cashews, pumpkin seeds, sesame seeds and olive oil

       Lean Protein

      Lean protein is super-satisfying and low in saturated fat, which is a huge help for weight loss and heart health. Protein also provides building material for muscles, and muscles are your friends. In addition to making your body look sexy and sculpted, they burn calories ALL THE TIME, even when you’re asleep.

      TRY: eggs, beans, tofu, edamame, turkey, roast beef, pork fillet, fat-free Greek yoghurt, low-fat milk, nuts and nut butters, seeds and fish

       High-Fibre Carbohydrates

      Fibre is a type of indigestible carbohydrate that slows carbohydrate digestion, blunting the rise in blood sugar and keeping hunger at bay. It’s also linked to reduced risk of heart disease and diabetes.

      TRY: oatmeal, nuts and seeds, fruit, beans, peas, wholemeal bread, whole wheat pasta, whole grains (like brown rice, quinoa and popcorn) and vegetables

      Pass on Perfection

      Theodore Roosevelt said it best: ‘Comparison is the thief of joy.’ This is my favourite quote, and it can apply to so many facets of life. In this case, I mean the idea of that perfect body. We all come in different shapes and sizes, so try to be the best version of yourself and stop comparing yourself to those perfect magazine models. By the way, I worked for years in photo retouching, where we’d spend hours retouching the models to get that ‘perfect’ look. You would be surprised if you saw the before and after photos. Even the prettiest of models and celebrities have flaws just like you and me.

      Give Yourself a Break

      Food is my life. I test recipes, write about food, attend food blog conferences and go on lots of awesome food trips hosted by large brands where I get fed some pretty darn good food. If you think I’m passing up any of these delightful dishes because I’m watching my weight, you’re wrong. I make good choices all week so I can still enjoy a great meal out here and there. Going out to dinner with my husband or enjoying a night out with the girls is one of my favourite things to do. I learn about new flavours and foods and I get inspiration from those meals. But I still maintain my healthy weight because I factor that in to my life.

      So shed that all-or-nothing attitude. Perfection does not equal success when it comes to losing weight or becoming comfortable in the kitchen. Allow yourself some wiggle room and be patient. Remember, you didn’t put on the extra weight overnight.

      Also keep in mind that no food is considered off-limits or ‘bad’ when eating the Skinnytaste way. The more you deprive yourself of certain foods, the more you’re going to crave them. Enjoy your favourite foods in moderation from time to time, be it a planned indulgence once in a while or a spontaneous bite of a favourite dessert. This is a realistic way of eating that you can keep up for the rest of your life.

      Exercise, Stress Less and Get Plenty of Sleep

      As irresistible as my healthy recipes are, eating a nutritious diet alone is not enough to get your best body – you have to consider the big picture. It involves all the components of a healthy life: a healthy balance of exercise, plenty of sleep, stress relief and fun.

      Exercise is an important part of life, as staying fit and being active on a regular basis will not only help you lose weight and decrease your risk for a variety of diseases, but it will also boost your energy levels and improve your mood. It is also a great way to relieve stress. High levels of stress can wreak havoc on your body, so it’s also important to manage your stress levels. Unwind by doing some yoga, treating yourself to a massage or other spa treatment, playing with your kids or even just listening to music. And don’t forget sleep! I function best after seven to nine hours a night, though everyone is different. When I’m well rested, I’m alert and ready to take on the new day. Figure out the amount of sleep you need to function at your best, and then make sure you get that amount each night.

      Don’t Forget to Hydrate

      Even mild dehydration can bring on fatigue and snack attacks. Aim for a daily goal of at least eight 225ml glasses of fluid, with most of that coming from water. Be wary of calorie-dense, high-sugar energy drinks and juice. It takes just a few minutes to drink СКАЧАТЬ