Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

What is A Balanced Diet For Losing Weight and Good Health?


The total calories that you should be consuming depend on whether you are a women or a man. It depends on your body structure and your activity level. So you need to make some adjustment on the numbers I present.

If you have been eating around 1800 calories per day you can slowly move your intake down to 1600. Work down from this level over a month's period to 1400 calories. Don't go below 1200 calories per day. Otherwise you can over stress your body.

If you have just started out and are eating 2400 calories, decrease your calories to 2000 or 2100. If you don't lose weight in 2-3 weeks reduce your calories lower. Over a month's time you can move down to 1600 calories and see if you start to lose weight. If you do, stay at this level.

It's not a good idea to make a drastic shift in your consumption of food since your body can react and get into a "starving mode." In this mode your body will store more fat making it difficult for you to lose weight.

Remember not to eat junk food. When you eat quality food, it takes less food for you to become satisfied as compared to eating junk food.

Protein, Carbohydrates, and Fat

There are many ideas about what combination or percentages you should eat of the various nutrients - protein, carbohydrates, and fat. I don't believe that exact percentages exist, which will provide weight loss and good health for all individuals. Each one of you will require different percentages depending on your weight, health, body structure, emotional make-up and a variety of other conditions. For this reason some diet programs work with some people and not with others.

One of best eating habit programs that will help you to lose weight is to eat:

* quality protein

* low glycemic carbohydrates

* quality fats

* high fiber

* high water consumption

Quality Protein - is essential for the body to survive. There 8 essential amino acids and 14 non-essential. Protein is used to regulate certain body processes by contributing to various chemical reactions and by creating a number of body chemicals.

Eating excess protein results in an acid body, which favors disease. Protein eaten alone causes a 25% increase in your metabolism. When combined with fat and carbohydrates there is only a 10% increase. What this means is that eating more protein and less fat and carbohydrates gives you a boost in metabolism.

It is recommended that around 30% - 35% of your eating habits consist of protein.

Carbohydrates - consist of simple and complex sugars. When carbohydrates are eaten they are broken down into sucrose, which is readily accepted by your cells. Sucrose is converted into energy in your cells. If you eat a lot of high glycemic carbohydrates, your bloodstream becomes overwhelm with sucrose. The excess sucrose in your cells will be converted to fat and stored.

Because most people have been adding weight eating high glycemic carbohydrates, it best to change your eating habits and decrease your intake of these carbohydrates. In general people have been eating 80% high glycemic foods (HighGF) and 20% low glycemic foods (LowGF.) You need to change that to 80% LowGF and 20% HighGF.

This means that you should limit eating foods like potatoes, bread, corn, pasta, muffins, and any flour products.HighGF encourages the storage of fat since the more sucrose you have in your blood, the more sucrose is escorted into your cells by insulin.

You need to concentrate on foods, which are LowGF. Many of these foods are vegetables with small amounts of carbohydrates and high fiber content.

LowGF discourages the storage of fat since less sucrose is in the blood and less is escorted into your cells.

Quality Fats - which are eaten with your meals, prevent sugars from moving quickly into your blood stream.

You need to eat more of the good fats. It's these fats that will help you lose weight. The good fats are omega 3, omega 6, and medium chain fatty acids, MCFA.

Here is the breakdown on the quantity of each type of fat that you should be eating. These percentages are what you should be working towards so that fats provide you with good health and help you keep your weight down.

* saturated fats 10%

* polyunsaturated fats 20%

* monounsaturated fats 60%

There you have it, the numbers and percentages of protein, carbohydrates, and fats that give you a balanced diet so that you can lose weight.

Rudy Silva has a degree in Physics and is a Natural Nutritionist. He writes a newsletter call "Natural Remedies Thatwork.com." For more information the on the essential fatty acids, visit his web site at http://www.fatty-acid-remedies.for--you.info


MORE RESOURCES:

The Denver Post

Conifer and Evergreen organizations cook up nutrition education
The Denver Post
Yvonne Lipson, center, teaches a Cooking Matters class at the Mountain Resource Center on Nov. 19 in Conifer. Cooking Matters is a six-week class that teaches community members about healthy, affordable cooking practices. (Anya Semenoff, YourHub).



Holiday nutrition, staying realistic
Kansas First News
“Instead of pouring marshmallows over our sweet potatoes, you can roast them, or just enjoy their natural sweetness,” says Groeling. Those FDA nutrition labels will go into effect throughout the upcoming year. Which means eating healthy next ...



NutraIngredients.com

Nutrition labelling requires 'appropriate' reference amounts: Consumer study
NutraIngredients.com
As a result, the selection of appropriate reference amounts is central to current debates within the scientific community and policy makers regarding nutrition profiling systems and their ability to classify foods according to their healthfulness, said ...
Appropriate reference amounts important for effective use of nutrition ...Medical Xpress
Consumers make more healthful choices of foods using nutrition labelsNews-Medical.net

all 4 news articles »


Shape Magazine

Nutrition info to start displaying at area restaurants, vending machines
WQAD.com
“We are currently in the process of updating all of our nutritional information. We are going to do it on our pizzas first, which you can find on our website as well, and then hopefully it'll start to make its way into the menus,” said Jennifer Cox ...
Food trucks escape Obamacare's new rules on nutrition labelsTheBlaze.com (blog)
New FDA Ruling Requires More Establishments to List Calorie CountsShape Magazine
Convenience stores, movie theaters, amusement parks to fall under new FDA ...Tribune-Review
NPR (blog) -FOX43.com -ABC News
all 823 news articles »


This Week's Nutrition News Feed
Healthy Eats (blog)
In this week's news: Study casts shadow on claims that blueberries improve night vision; researchers provide an unforgettable reason to avoid trans fats; and a whole heap of new whole grains to try. Berry Revealing Study Blueberries — so delicious, so ...



Brown bag school lunches have little nutrition - lots of dessert
Los Angeles Times
What could be more wholesome for students than a bag lunch packed at home? A lunch from the school cafeteria. Researchers found that the typical lunch brought from home contained far fewer vegetables, fruit and whole grains than federal nutrition ...

and more »


School of Public Health to add Nutritional Sciences Department
The Michigan Daily
Currently, there are three existing pathways available to graduate students interested in nutrition that are offered through the Public Health School's Human Nutrition Program. These three programs are being moved from their current home in the Public ...



UN News Centre

Pope Francis urges concrete action in global nutrition challenge at UN ...
UN News Centre
20 November 2014 – Pope Francis today urged leaders attending a United Nations Food and Agriculture (FAO) nutrition conference in Rome to view food and nutrition and the environment as global public issues at a time when nations are more tightly linked ...
United Nations, WHO, politicians commit to fight poor nutritionReuters
Nations Meet In Rome For Global Nutrition ConferenceThe Inquisitr
Live from the 2nd International Conference on Nutrition (#ICN2) in Rome: Day 3NutraIngredients.com
Vatican Radio
all 472 news articles »


University of Virginia The Cavalier Daily

McAuliffe issues executive order to improve state nutrition
University of Virginia The Cavalier Daily
Gov. Terry McAuliffe issued an executive order Thursday to help improve access to nutritious food in Virginia. The order established the Commonwealth Council on Bridging the Nutritional Divide, with First Lady Dorothy McAuliffe serving as chair. The ...

and more »


NFL grub: Nutrition tips from Rashad Jennings
NFL.com
When you're an elite athlete, you have to be ready to make the big play when they call your name. A big part of that is making sure you're fueled by the right diet. New York Giants running back Rashad Jennings knows all about changing his lifestyle.

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.