| Nutrition and Weight Loss Tips
CALORIES:
It is very important to feed your body. If you body does not get an adequate
supply of calories or the correct balance of foods it will enter the dreaded
self-preservation stage. When the body goes into this panicked state it
defends against starvation by storing food for later use and slowing its
metabolism. (Metabolism is the rate at which the body uses energy.) The
only way the body can store food is to convert it into body fat. However,
if you are taking in the correct amount of calories and the correct food
balance - your body never feels threatened, so it relaxes. When the body
is in this relaxed state -it can utilize stored body fat for energy and the
body releases weight.
FATS:
Contrary to popular belief, your body requires a certain amount of
fat daily to function properly. You should not eliminate fats completely
from your diet. You must simply limit the total amount, avoid the bad fats
(animal fats, poultry skin, butters, whole milk and dairy products) and have
small amount of good fats (natural oils from grains, seeds and nuts such
as olive and canola, and from fish).
CARBOHYDRATES:
These are the sugars (fruits, juices, raw sugar in baked goods) and starches
(pasta, bread, potatoes) and are the main source of energy for all the muscles
and bodily functions. Carbohydrates are converted by the body into glucose,
a simple sugar which is either used or stored. For quick release of weight,
it is best to keep the stores low by limiting carbohydrate intake and balancing
meals properly. We have limited sugars because the body does not need to
work much to digest them and tends to easily store extra energy from them,
making you gain weight. These foods also increase blood sugar and insulin
response making you hungrier and unsatisfied. Fresh fruits, juices and white
flour products (white bread, sugared cereals, white flour muffins) should
be avoided when you are attempting to lose weight. Only grains (multi-grain
breads, oats, baked potatoes) and fresh vegetables which are high in nutrients,
fibers and low in sodium are a part of your meal plans.
PROTEINS:
Protein is, simply put, the most important nutrient for a person trying
to lose weight. Protein is involved in almost every biological process within
the body. It is required to build new muscle tissue, produce hormones and
enzymes and support and enhance the immune system. In fact, protein helps
control the rate of metabolism and regulates water balance and it is also
extremely useful in maintaining muscle tone and muscle mass in dieting individuals.
Lean protein sources are chicken, turkey, egg whites, fish, canned tuna,
beans, tofu or even protein powder shakes. Vegetarians should make beans
and tofu an important part of their diet to ensure they consume adequate
amounts of protein.
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