YOUR MEAL PLANNER
Weight Loss Tips
Studies show that people who skip breakfast are more likely to gain weight as they consume more food at dinner.
Consume vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for good health — including potassium, calcium, vitamin D, and fibre. Make half of your plate either vegetables or fruit.
Avoid foods high in solid fats, added sugars, and salt. This includes cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.
Consume fermented food and drinks more often - products such as kimchee, miso, sauerkraut, fermented vegetables, kefir, and kombucha replenish the healthy bacteria of your microbiome.
Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller-sized option, share a dish, or ask to take away part of your meal.
Processed meats such as sausages, hot dogs, salami, etc are full of fats, salt, and other ingredients that can harm your gut.
Your body needs to eat every four hours. Skipping meals can stress your system, raise cortisol levels, and cue your body to store fat.