Yu go mɔs dɔn tray ɔl di fad it dɛn we yu de si na intanɛt, nɔto so? Yu bigin tink se, "O, dis izi," we yu si am na soshal midia, bɔt afta sɔm dez, yu taya wit da it de . Yu kin lɔs smɔl wet, bɔt we yu go bak to di we aw yu bin de it trade, yu kin gɛt bak di wet we yu bin dɔn lɔs. Dis kin rili anɔynt, nɔto so? So tide, lɛ wi tɔk bɔt aw fɔ rili, rili, ɛn wɛlbɔdi fɔ lɔs yu wet we yu nɔ de rɔn afta dɛn kwik it ya .
Wetin mek dɛn ‘Fad Diets’ ya nɔ de wok fɔ lɔng tɛm?
Fɔ tɔk am simpul wan, bɔku pan dɛn kwik it ya kin fos yu fɔ it di sem kayn it ɔ dɛn kin pul di impɔtant tin dɛn we yu nid fɔ it kpatakpata. Na dat mek dɛn rili at fɔ mentein insay di lɔng tɛm. Fɔ lɔs yu wet nɔto fɔ go it fɔ sɔm tɛm. Na fɔ mek i bi pat pan yu layf. Layf we yu de yuz di it dɛn we yu lɛk, ɛksesaiz, ɛn gud abit dɛn togɛda na di bɛst we fɔ lɛf fɔ it bɔku bɔku it dɛn.
Tink bɔt am, motoka nid di rayt fiul fɔ mek i ebul fɔ rɔn fayn, nɔto so? Wi bɔdi na di sem we. Fɔ mek di bɔdi gro fayn ɛn gɛt wɛlbɔdi, i nid fɔ balans di men tin dɛn we de insay di bɔdi: Protein, Carbohydrates , ɛn Fat . If yu stɔp fɔ it ɛni wan pan dɛn tin ya wantɛm wantɛm, yu go sik mɔ. Pan ɔl we i nɔ go tan lɛk se na big prɔblɛm fɔ sɔm tɛm, if yu avɔyd dɛn tin ya fɔ lɔng tɛm, yu kin gɛt difrɛn wɛlbɔdi prɔblɛm dɛn.
Mek wi kɔntrol di pat saiz!
Yu dɔn notis se di pat dɛn pan it we wi de it dɔn de bɔku mɔ ɛn mɔ as lɔng lɔng tɛm de go? Big difrɛns de bitwin di saiz fɔ wan paket rays we wi bin de bay na di stoa ɛn di saiz we wi gɛt tide. As di pat dɛn na di it de big, wi nɔ no se wi de tek mɔ kalori pas wetin wi bɔdi nid.
So, aw wan wɛlbɔdi pat saiz kin tan lɛk? Na wan simpul we fɔ mɛzhɔ am.
| Di kayn it we dɛn kin it | Dis na aw fɔ mɛzhɔ di amɔnt we gɛt wɛlbɔdi: |
|---|---|
| Wan kɔp we gɛt frut | Yu an nɔ go ebul fɔ big pas di sayz we yu fist gɛt. |
| Wan ɔns fɔ chiz | I de lɛk di sayz fɔ yu big an frɔm wan tip to di ɔda wan. |
| Mit, fish ɔ chukchuk (lɛk 85 gram) . | Na di sayz fɔ yu an. |
| Nat dɛn | Di saiz we yu kin ol na yu an. |
Smɔl smɔl trik dɛn fɔ ridyus di it we yu de it
Na sɔm simpul trik dɛn we go ɛp yu:
- We yu de sheb it na os, yuz smɔl plet dɛn, lɛk salad plet, instead fɔ yuz big plet.
- We yu de it na do, sheb it wit yu padi. Ɔ it af ɛn briŋ di ɔda wan dɛn na os.
- If yu it na fast-fud rɛstɔrant, nɔ ɛva ɔda di wan dɛn we big pasmak. If i pɔsibul, aks fɔ pikin dɛn it .
- Drink wan glas wata bifo yu it. I go mek yu fil ful kwik kwik wan.
Fɔ fala dɛn simpul tin ya fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi.
Okay, so lɛ wi si us ɔda simpul, bɔt we rili fayn we yu go ad pan yu layf.
Mɛmba se dis nɔ go apin wan nɛt. Smɔl smɔl, put dɛn abit ya insay yu layf.
- It difrɛn it dɛm: Put tin dɛm we nɔ gɛt bɛtɛ bɔdi lɛk mit ɛn fish, kɔmpleks kabɔhaydrɛt lɛk ɔl gren, frut, ɛn vɛjitebul, ɛn "gud" fat lɛk Omega-3s we de insay fish, avokado, nɛt, ɛn ɔliv ɔyl na yu it.
- Say nɔ to "bad" fat: Ridyus di sɛtyuret fat frɔm animal prodak ɛn trans fat we de insay fried it, snek, ɛn fast fud as mɔ as yu ebul.
- It bɔku frut ɛn vɛjitebul dɛn:Di amount wae yu fɔ it kin difrɛn difrɛn wan bay yu ej, man ɔ uman, ɛn di lɛvɛl wae yu de du tin. Na avrej, i fayn fɔ mek big pɔsin it at le 2-3 kɔp vɛjitebul ɛn 1.5-2 frut fɔ wan de.
- Ɛksesaiz fɔ at le 150 minit insay di wik: Yu nɔ nid fɔ du dis wan tɛm. Yu kin brok am to smɔl smɔl, lɛk fɔ waka kwik kwik wan fɔ 10 minit tri tɛm insay di de.
- Klin yu kichin!: Yɛs, dis rili impɔtant. Rimov it dɛn we gɛt bɔku kalori, bɔku fat, ɛn bɔku shuga na yu kichin we kin tɛmpt yu fɔ it. Put tin dɛn lɛk biskit, chips, krak krak, ayskrim, ɛn chɔklɛt, ɛn bifo dat, ful-ɔp yu frij wit tin dɛn we nɔ gɛt bɔdi, frut, vɛjitebul, ɔl gren, ligɛm, nɛt, ɛn tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat .
- It smɔl smɔl it dɛn ɔltɛm: Insted fɔ it tri men it dɛn ɛvride, tray fɔ it 5-6 smɔl smɔl it dɛn . It sɔntin we smɔl ɛvri 3-4 awa. Wan chiz we nɔ gɛt bɔku fat, yogɔt, ɔ sɔm chikip na gud snek.
- It tin dɛn we de ful-ɔp: Bifo yu ful-ɔp yu plet wit rays, ful-ɔp yu plet wit vɛjitebul dɛn we nɔ gɛt bɔku kalori lɛk lɛtis, spinach, brɔkoli, ɛn kabij. If yu stil angri we yu de it, it sɔm vɛjitebul instead fɔ sheb mɔ rays.
- Nɔ yuz "Empty Calories": Kɔt di drink dɛn we gɛt shuga ɛn frut drink dɛn. Nɔ it tin dɛn we gɛt shuga we dɛn dɔn rifin, lɛk kandy, kuki, ɛn kek.
Nɔ fred fɔ gɛt ɛp!
If yu fil se dis joyn tu tranga fɔ go am yu wan, nɔr frayd fɔ aks fɔ ɛp.
Fɔ no mɔ bɔt yu weit lɔs plan, tɔk to yu famili dɔktɔ (dɔktɔ).
Aks yu dɔktɔ wetin na yu "ideal weight" fɔ yu ej ɛn ayt, ɛn ɔmɔs kalori yu fɔ it fɔ wan de fɔ rich ɛn kip da wet de. Dɔn bak, aks yu padi, yu fambul, ɔ pɔsin we de wok fɔ ɛp yu. Fɔ rich gol lɛk dis kin izi pas aw yu kin tink we yu gɛt pɔsin fɔ sɔpɔt yu .
Mɛsej we dɛn kin kɛr go na os
- Fɔgɛt di fad it dɛn; bifo dat, tek layf we gɛt wɛlbɔdi ɛn we go de fɔ lɔng tɛm.
- It di it we balans. Mek shɔ se yu put prɔtin, kabɔhaydrɛt, ɛn gud fat.
- Yu fɔ tink bɔt di sayz we yu de it. I fayn fɔ yuz smɔl plet dɛn.
- Du ɛksɛsayz tranga wan fɔ lɛk 150 minit so insay di wik.
- Ridyus drink ɛn it dɛn we gɛt shuga, it dɛn we dɛn dɔn frɛsh we gɛt bɔku fat, ɛn it fast fud dɛn as yu ebul.
- If yu nid ɔda advays ɔ gayd fɔ dis, nɔ shem fɔ tɔk to yu dɔktɔ.
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