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A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)[/caption] It can be a great help if you are on a diet to make a list of the foods that you should eat, that are low in calories and high in protein, such as tuna and chicken and also a list of foods that you should avoid, such as doughnuts that are very high in calories. Here are some examples of people who have not started with a list, then once they realize the how helpful it can be see the benefits of them: One girl went without breakfast as her idea of
, bought her own lunches, usually consisting of a sandwich, a drink and a dessert, at drug store counters; was taken out to a restaurant for dinner, where she usually ordered a soup high in calories, a rich meat dish, several rich accompaniments, and a heavy dessert. She usually ate only one roll, with two pats of butter, had cocktails before dinner, and ate what she thought was a light meal at eleven. When she began to think carefully about what she was eating and plan a proper diet – including counting the calories and change her food habits and keeping a list, she ate a sensible breakfast, a carefully selected luncheon, had one cocktail before dinner, then a high-protein meal, and, if she ate late at night, limited her meal to a glass of milk or fruit juice, or one highball or an apple and a bit of cheese. Her weight dropped forty pounds, from 165 to 125, over a period of three months; she lost ten years in appearance, went from size 40 to size 14, and says she never felt better in her life and wouldn't think of going back to her old way of living. ”I don't believe it, now,” she told me,
that I ever lived that way—without really one thought of what I was doing. I'd read a lot about dieting, but never quite got the idea.” A man who thought he was dieting was eating over 2,500 calories a day. ”I eat out so much,” he said, “that I can't possibly diet. People would think I was peculiar. I'm a professional man—have to go out with clients.” He kept a list of the foods he ate over a period of a few weeks and this showed that his chief difficulty was a lack of knowledge of food—and of himself. When he was put on the proper track, he was able to select the right meals for him, lost weight immediately—and no one even knew he was dieting, unless he told them, or they noted the improvement in his appearance and demeanor. Unless you've already learned a lot about food, your diet could be similar - meals chosen without thought, heavy in carbohydrates and fats, and containing two or three times as many calories as necessary. A lot of people who do not make a list went without breakfast—or had only coffee and
, the coffee usually rich with cream and sugar. This meant that they used up calories without benefit to them, and by the time lunch came they were hungry and irritable. Their lunch was either a sandwich and drink, with dessert —the sandwich top heavy with bread and lacking protein, because of its meager filling; the dessert and drink too full of carbohydrates—or a regulation heavy lunch, with meat, potatoes, bread and butter, and dessert. The average person had a drink before dinner, usually with a few nibbles or appetizers, which they didn't need at all— they may have needed appetite depressors, but not appetite encouragers—a heavy dinner, with soup or other liquids, gravies, small meat portions, heavy dressings and sauces, and unnecessary desserts. Then, too, many of these same people, not realizing how much they were eating, had something to eat late at night, the “some thing” adding from two to five hundred unnecessary calories to an already overcrowded food ration.
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