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Most of the people think of dieting as equivalent of starving or
popping slimming pills. Weight loss can be achieved by pleasurable
dieting too. Follow a few simple rules for healthy dieting and you
have a wide choice of what you can eat to please your fancy. Healthy
diet and adequate exercises are the sure and safe ways to lose weight.
Healthy diet will protect your body from illnesses by providing
appropriate nutrients. At the same time you would be able to shed
the excess fat gradually in a safe way by maintaining proper balance
of the essential constituents; that’s the trick of natural
weight loss.
There are many websites that will help you determine what should
be your calorie intake, based on your personal details and based
on your diet they can also tell you what your present intake is..
A Well-Balanced Diet should include nutrient rich carbohydrates,
high-quality protein, and healthy fats.
Carbohydrates
About 40-60% of your calorie intake should come from carbohydrates.
That means if you\'re on a 1500 calories a day diet, you should
be striving to get about 800 calories a day from “good”
carbs. Restrict or avoid white flour, desserts and ice creams. Cut
out soda-pop and candy. They contribute to weight gain and add nothing
to health. Use oatmeal or whole grain cereal instead. Include whole
grain breads, fruits and vegetables, oatmeal, whole grain cereals.
You will be getting sufficient vitamins, amino acids and fiber too;
you will feel fuller longer.
Proteins
About 20-30% of your calories i.e. about 375 calories should come
from “wild” (not processed or farm raised) animal sources
such as fish, meat, poultry, yogurt and eggs and from vegetables,
fruits, nuts, whole grains, and seeds.
Fats
The balance calorie intake, about 325 in our example, shall come
from “good” fats such as “wild” cold-water
fish, flaxseed, walnuts, etc. They give Omega 3 essential fatty
acid that is very essential for your overall health. Avoid or at
least limit use of hydrogenated oils.
A few general comments:
Fish: Fish is low in fat, high in protein (as red meat), and provides
omega 3 fatty acids which few other proteins would. Also as a general
rule fish has fewer calories. Try to eat at least 2-3 servings of
fish per week as replacement to meat.
Spinach: This is the cheapest source of nutrition for your body.
It is rich in folic acid, minerals, and vitamins. You can prepare
it in a variety of ways. Use it often in your diet.
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