After a long
winter, we had to come in thick clothes, type, and season with the opening of
the sea to look weaker, then many of us have started to diet again. In this
process, the issue is much to complain about the weights continuously
exchanged. Yo-Yo diet is issued in order to avoid this vicious circle, with constant
attention to the requirements of a healthy best weight loss diet when you need
to.
According to
the World Health Organization, overweight and obesity have their bad
consequences on human health and this risk is the fifth biggest for global
deaths. The number of overweight and obese adults in the world in 2005 was 2
billion and will be 3 billion in 2015, this number is expected to pass. All
over the world, especially saturated fat, sugar and salt content is high, but
grain products, fruits or vegetables are insufficient. In terms of style we
apply a high-calorie diet. On the other hand, our work and leisure activities
include less physical activity and the calories you burn are very less in
quantity. That is the imbalance between calories burned and calories obesity,
and obesity is the main cause.
Think in
terms of nutritional balance, making a small change to reverse the balance, so
you need to burn more calories. This practice, although is difficult but considering
the health benefits, these efforts are required. Balanced body weight reduces
the risk of many health problems like heart disease, stroke, diabetes and high
blood pressure.
As we put
our car fuel to perform different functions, each day has a special need for a
balanced energy mix. So How many carbs should you eat daily to lose weight? To lose weight, muscle mass with a balanced body required
following methods:
- 50 to 60%
calories per day should be of carbohydrates (fruit - vegetables, pasta, rice,
sugar, bread) - Oil has to be 20% of calories (milk products, edible oils,
nuts, meat) - Daily calories percent from proteins should be 10 to 20 (eggs,
milk, red meat, poultry, fish, whole grains, beans, nuts), and 1.5 to 2 liter of water to drink.
Select the
Right Carbohydrates to lose weight :
Carbohydrates
are required for the proper functioning of the body and physical activity of
organs and a healthy diet provides fuel for a significant part of the order.
The
"best" sources of carbohydrates are the basic vitamins, minerals and
fibre that fruits, vegetables, beans and whole grains have. Low levels of calories
or fat but rich in fibre, heart-healthy nutrients cause a feeling fuller for
longer.
The
"bad" carbohydrate sources are usually white bread, cakes, sodas,
sugary drinks and other highly processed foods having easily digested carbohydrates.
They can contribute in weight gain and therefore make it difficult to digest.
Practical
tips :
• Do not
miss the B for snacks and lunches, and choose whole-grain bread.
• Add
soybeans in your meal, they are very good source of slowly digested
carbohydrates and protein.
Choose The
Right Oils : Oils had
their mark, although a basic source of energy for the body and the helps in
absorption of vitamins in the body. Nutrition layout, hold 20-30% the amount of
fat and fat contains 9 calories per gram and protein contains 4 calories per
gram. Most importantly, the right kind of fat is in healthy food or oil.
Practical
tips :
• Reduce
your consumption of red meat and fish, increase intake of soya products and beans
• Everyday at least one kind of source of omega-3 fat have to be consumed by
you. Oily fish (such as salmon and tuna), walnuts, soybean oil and canola oil,
omega-3 fatty acids that our body can’t create, provide essential fatty.
Select the
correct Proteins: Proteins are
important nutrients that help in building muscles. Also proteins are an
essential item in the control of weight. Some studies on high-protein diets,
carbohydrates and fats have revealed a greater impact on toughness. As a
result, to minimize muscle loss and to maximize fat loss, make sure you are
getting enough protein, and you distribute it equally in every meal.
Sources of
protein are dairy products and vegetable origin. Animal proteins and dairy
products include all the amino acids, a major source of fat. Besides steak, 40
grams protein provides 170 grams, 14 grams of saturated fat provides 38 grams.
It is more than 70 percent of the recommended daily intake of saturated fat.
Beans, nuts,
and vegetable protein sources, such as whole grains are ideal choices. Of
vegetable proteins soya is considered a high quality protein food. It provides
all the essential amino acids. Therefore, soya products can replace animal
products with ease. To help in increasing the feel of satiety and weight loss it
has proven to be as effective as the other in terms of quality proteins.
Practical
tips:
• Rarely eat
a small serving of red meat, eat lean cuts of meat, or choose sections
• As an
alternative to red meat, soya protein products, legumes, fish or lean chicken can
be consumed
Major
changes in eating and exercise routine helps in weight loss, while often
difficult to maintain it your body may be deprived of the essential nutrients.
Such large changes will lead to muscle loss and slow down your metabolism. The
aim is gradually to adopt better eating habits, lose weight till a healthy
weight is reached and then protect it.
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