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Before You Attempt Weight Loss: Get Back to the Basics

 Before You Attempt Weight Loss: Get Back to the Basics

Before You Attempt Weight Loss: Get Back to the Basics


If you’re like many people concerned with nutrition and fitness, you’ve probably been bombarded with inconsistent information and trends about diets and optimal nutrition. Most fad diets are based on the elimination of certain foods groups, skipping meals, or eating the same foods over and over. A refreshing look at the basics of good nutrition for health is an excellent way to get back on track and return to a truly healthy lifestyle. Basic healthy nutrition is an important approach to eating well, feeling better, and looking great.

High Protein Fad

High protein diets offer fast weight loss claims and promises of lifelong success. Unfortunately, the downfalls of high protein diets are they include eating fatty meats containing trans-fatty acids, and remove fiber from the diet. Butter and mayonnaise are listed as viable animal protein options and are high in saturated fats. Regardless of trends, a healthy diet consists of lean protein that makes you feel full, and contributes to the maintenance of muscle mass. Lean protein should consist of 30 percent of your daily calories.

The best lean protein sources are:

•    Foul and poultry without the skin
•    Baked or grilled fish
•    Lean cuts of beef and pork
•    Low fat dairy products
•    Eggs, limit servings due to cholesterol content
•    Beans, seeds, legumes, and leafy green vegetables

Low Carb Diets

Carbohydrates are the body’s prime and most important source of fuel and nutrients. Carbs are broken down by digestive system and converted to glucose. All the cells in the body, including the brain, are designed to use glucose as energy. Some fad diets eliminate complex carbs, such as fresh fruit, veggies, and whole grains, and deprive the body of energy. Excluding important carbs can cause a sluggish metabolism, and what’s commonly known as brain fog. If you desire a healthy mind and body, include 5 servings of fruits and vegetables in your daily intake.

The best sources of complex carbs are:

•    Non-Starchy veggies
•    Green leafy vegetables
•    Fresh and frozen fruits
•    Whole wheat grains

Low Fat Diet

For many years, a common designer diet has hyped that low fat diets are necessary to maintain an ideal weight, lower cholesterol, and prevent heart disease. In reality, not all fats are bad, and some are required for a healthy body. Essential fatty acids contain important fat soluble vitamins and nutrients you need to metabolize your fat stores into useable energy. Good fats stave off hunger and suppress your appetite. Always devote about 20 percent of your daily calories to good fat sources.

Sources for Good Fats

•    Cold water fish: Herring, salmon, catfish, sardines
•    Seeds: Flaxseed, sesame seeds, pumpkin seeds
•    Nuts: Almonds, peanuts, hazelnuts, cashews, pecans, macadamia nuts
•    Oils: Sunflower, sesame, olive, canola, peanut

Avoid the Bad Fats

Saturated fats contribute to abdominal fat and heart disease. Commercially prepared and over processed foods contain trans-fatty acids that lower your good cholesterol, and increase the bad. Unhealthy fats generally remain solid at room temperature, as in butters, margarines, and lard. Avoid fried foods, especially those prepared in palm and coconut oils.

Good Drinks to Quench Thirst

Give your body what it craves, drink plenty of water. Even 100% fruit juices can be high in sugar content and calories, adding a splash to a tall glass of ice water can give you a refreshing low calorie drink. Diet sodas have been studied extensively, and researchers suggest limiting diet drinks to no more than 2 per day.

Energize with Sleep

When losing weight, your body needs to adjust to the dietary changes. To decrease stress, and boost your mood, make sure to get the recommended 8 full hours of restful sleep.

Real food satisfies your hunger even with fewer calories. Real food provides health benefits and reduced appetite.

If you don’t like to count calories, cook and you are just busy in life get:

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