Myth: Grain products bread, pasta and rice make me fat.
THE PHARMALIME TRUTH: A grain product is any food made from wheat, rice, oats, barley or other cereal. Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain all of the seed germ-the bran, germ and endosperm. Examples include brown rice and whole wheat bread, cereals and pastas. Refined grains have been milled, a process through which the bran and germ are removed. This is done to give the grains a finer texture and increases the shelf life of perishable products, however, it removes dietary fiber, iron and many of the B vitamins.
It is possible that people who eat whole grains as part of a healthy diet may reduce their chances of developing some chronic diseases. Government dietary guidelines suggest that half of the grains you eat should be whole grains. For example, select bread that has 100 percent whole-wheat flour instead of white bread, and brown rice instead of white rice. The Additional Information section at the end of this sheet provides helpful links to these guidelines and to the MyPlate External Link website, which provides information, practical tips and tools for healthy eating.
PHARMALIME TIP: To lose weight, you need to eat fewer calories and increase the amount of exercise or physical activity you do each day. Establish and follow a healthy eating plan that replaces less healthy choices with a mix of fruits, vegetables, whole grains, protein foods and low-fat dairy products:
Eat a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Limit added sugars, cholesterol, salt (sodium), and saturated fats, also known as "solid fats," which are the fats that come from fatty meats and high-fat dairy products such as butter.
Eat proteins that are low in fat such as beans, eggs, fish, lean meats, nuts and chicken or turkey.
PHARMALIME recommends: Eat vegetables and fruits of all colors!
When filling half your plate with fruits and vegetables, choose foods with a variety of bright colors. You'll get a variety of vitamins, minerals and fiber.
Red red peppers, cherries, cranberries, red onions, beets, strawberries, tomatoes, watermelon, red onions, red onions, beets, beets, strawberries, tomatoes, watermelon.
Green avocados, broccoli, cabbage, cucumbers, dark lettuce, grapes, cantaloupe, kale, kiwifruit, spinach, zucchini, green Italian zucchini.
Orange and yellow apricots, bananas, melons, papaya, carrots, mangoes, oranges, peaches, pumpkins, sweet potatoes.
If you still think you need some help to lose weight talk with our pharmacist or doctor completely free to have a guide. For European Customers Rubifen can be a great option for the first step.
This is the Myth: Fad diets are a good way for me to lose weight and keep it off.
THE TRUTH: Fad diets are not the best way to lose weight permanently. This type of diet usually promises that you will lose weight quickly. They make you strictly cut back on what you eat or avoid certain types of foods. You may lose weight at first, but it is difficult to continue this type of diet. Most people soon get tired of following them and gain back the weight they lost.
Some fad diets are unhealthy and do not provide all the nutrients the body needs. Also, if you lose more than 3 pounds a week for several weeks, you may increase the chance that you will develop gallstones (masses of solid material in the gallbladder that can be painful). If you follow a diet of less than 800 calories a day for a long time, you may develop serious heart problems.
Tip: Research suggests that the safest way to lose weight and keep it off is to follow a healthy diet with fewer calories than you used to eat and to exercise every day. The goal is to lose ½ pound to 2 pounds per week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Incorporate exercise into your daily routine. Together, these eating and exercise habits can be a healthy way to lose weight and keep it off. These habits also decrease your chance of developing heart disease, high blood pressure and type 2 diabetes.
This are the healthy habits can help you lose weight:
Together, these habits can be a healthy, risk-free way that Pharmalime recommends to lose weight and keep it off, avoiding rebound effect. If you still feel you need some medication to help talk free with our pharmacist or doctor.