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Old 3rd November 2011, 02:34 AM   #1 (permalink)
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How to avoid seeing red when you diet

http://www.mirror.co.uk/life-style/d...5875-23495701/



1) Check your calorie intake

Why: It might sound strange but you need to make sure you’re eating enough, whatever your chosen diet. Eat too little and you’ll experience blood sugar fluctuations, which can lead to mood swings.

Fix it without busting your diet: This means eating at least 1,400 calories per day – anything under that and you’re not providing your body with enough fuel – or essential nutrients – meaning you’ll *just get grumpy!

2) Don’t ban certain foods

Why: Denying yourself a treat will make you cranky and eventually lead to bingeing, as your cravings inevitably get the better of you.

Fix it without busting your diet: Allow just a little of what you fancy around twice a week to combat cravings. For example, munch around four squares of chocolate or enjoy a small glass of wine.

3) Give in to carb cravings

Why: Studies have shown that people on crash diets often avoid carbohydrates and this tends to make them moody as their levels of serotonin – the calming, happy hormone – drop. Fix it without busting your diet: Don’t ban all carbs – choose complex carbohydrates with a low glycaemic index to feel calmer. This means swapping all things white for wholemeal bread, wholegrain pasta and brown rice.

4) Focus on folic acid

Why: If you’re eating less you may be missing out on this nutrient, which research has found can result in low levels of the feel-good chemical serotonin in your brain.

Fix it without busting your diet: Even a little extra folic acid in your food can lift your spirits. Good sources are wholegrain cereals and dark green leafy veg. Try adding a little steamed spinach to meals.

5) Snack on selenium

Why: Some studies have found that people who have low levels of this essential mineral are more prone to hostility and irritability. It’s hard to get enough selenium from the typical modern diet, and eating fewer calories makes it tougher still.

Fix it without busting your diet: You can get your daily dose of selenium from wholegrain cereals, sunflower seeds, tuna, and Brazil nuts.

6) Pack in the protein

Why: People on diets often experience low energy levels, which in part can be down to eating too little protein or skipping meals.

Fix it without busting your diet: Eat a lean protein such as chicken or fish with every meal. And choose protein-rich snacks to avoid energy dips and the effect they all have on mood – *a pot of low fat yoghurt, a glass of skimmed milk or a slice of lean ham are good sources




for interest read -

Which diet tricks really work?
http://www.mirror.co.uk/life-style/d...5875-23379681/

Simple steps to stop yourself overeating
http://www.mirror.co.uk/life-style/d...5875-23344892/

Take 10 years off your beach body
http://www.mirror.co.uk/life-style/d...5875-23332795/

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