April 17, 2009
How To Eat Right For Weight Loss
It seems as if each new day brings a new scientific study pointing towards the benefits of losing extra weight. When you couple with this the social pressure to lose weight you can see why so many people are interested in maintaining a healthy weight.
Health experts generally recommend eating a healthy and balanced diet as the best way to lose extra weight. But what exactly constitutes a healthy diet? One potential ideal diet for losing weight should be made up of about 45% to 65% carbohydrates, 10% to 35% protein, and 20% to 35% fat.
When carbohydrates are broken down by the body they take on the form of glucose. Glucose sugar is the primary source of energy for every activity the body takes on. Around 45% - 65% of your calorie intake should be derived from carbohydrates.
Almost all foods contain some amount of carbohydrates, thus your choice of foods available is staggering. If you want to know how to loose wieght effectively, you should consider eating more nutrient rich carbohydrate containing foods. Obvious examples are: fruits, vegetables, legumes and whole grains. Colas, fruit drinks, sweets and cookies do not contain any significant amount of nutrients - these should be avoided. These foods are often described as containing empty calories.
Proteins play an equally important role in your body’s functions. Proteins are the single largest contributor to helping our immune system and hormonal systems function well. They are also the essential building blocks for most of the bodies tissues, such as the skin, muscles and the internal organs. In the same way as carbohydrates, proteins are found in nearly all foods.
Do be aware, however, that not all protein sources are created equal. When you’re trying to loose wieght, strive to obtain the majority of your protein from foods like fish, poultry, eggs, cheese, nuts and lean red meat. The recommended amount of protein intake daily is roughly .35 g of protein per pound of body weight.
It may surprise you that your body requires 20% to 35% of its daily calories from fat. Just remember that there are different types of fat. Also strictly limit the types of food that contain more harming fat varieties. Foods such as processed meats, butter, lard, cream, whole milk dairy products, ice cream, and many processed grain foods contain what is known as saturated fat.
Saturated fat is very harmful to your body because it can build up in your arteries. That can contribute to a number of diseases. It is recommended that no more than 10% of your calories come from saturated fats. Trans-fats are even more harmful. The current recommendation for intake of trans-fats is zero. To achieve a good balance of fat in your diet, include foods such as peanuts, walnuts, almonds, avocado, olive oil, salmon and other fatty fish, and sunflower oils.
Remember that you should always consult your doctor before changing your diet or embarking on any eating plan.