Other Diets On The Market And Their Reviews – This Is Something You’ll Really Want To Read

Low carb diets here, high protein diets there and so on. These are the choices we hear about every day of our lives. It never stops. We go and spend several hundred dollars a week to get the body of Christy Brinkley or Jean-Claude Van Dam following their plans. But we are all different. Our bodies respond differently to different diets. We cannot look at our neighbor, follow their eating patterns and get the same results as them. No, it won’t happen. I explained the different body types (endomorph, ectomorph, and mesomorph) in previous articles.
We need to understand that we are predestined to live with our type of metabolism and how our bodies react to different diets. How about these miracle diets from Hollywood? Do they cause weight loss? For some people, they do. Why wouldn’t they? He does not eat for 48 hours except to drink liquids. Your body goes into shock and all it will do is lose weight. It can be worn for special events where you need to look slimmer (graduation, high school reunion, etc.). However, when you go back and eat normal food, what happens? Well, you gain water weight back and sometimes you gain weight because you starved your body.

To start this article, I will explain a few things about the Food Guide Pyramid as an aid to healthy eating. You need to realize that by getting essential nutrition from your diet, you keep your energy level up and keep losing weight. Following these guidelines is necessary for a healthy lifestyle. After understanding the food pyramid and what your body needs every day to survive, you may understand the second part of this chapter, where I will compare many diets on the market. I will explain in some detail some of the diets that claim to lose weight; however, its long-term effects can be destructive to your health. Sometimes drastic measures are followed by drastic results. You don’t want to find yourself having a heart attack in your 30s because you’re consuming only protein and fat in your diet and your cholesterol has hit a ridiculous level (>290). What you will read will make you realize that the body needs food, including carbohydrates, to function. Removing them from your diet will have a destructive effect. After reading this chapter you will understand why.

Then let’s get started.

Whether you’re trying to lose body fat, have more energy, gain muscle mass, or simply improve your overall health, nutrition plays an important role. Nutrition is the science of what we eat and how the body uses food. Many different strategies available will help you make smart dietary decisions. However, the best nutritional plan is one that considers your needs and level of physical activity. The following principles were designed for a healthy individual with no medical risk factors. If you have specific clinical concerns, please seek the advice of a registered dietitian.
In earlier chapters, I talked about the concept of Basal Metabolic Rate and how many calories your body needs, depending on your activity level. You will need to go back and review that information for this chapter.

Now what should you eat? The following information should be helpful in your decision when it comes to the right food to eat.

Let’s go back to the BASICS. Food is made up of carbohydrates (simple and complex), proteins, fats, water and minerals. Carbohydrates, proteins, and fats contain energy, or calories. Water, vitamins, and minerals do not provide energy, but they help the body convert nutrients into energy. Vitamins and minerals are essential for life and play important roles in energy production, nerve impulse transmission, proper heart function, and the growth, maintenance, and repair of bones and tissues. All categories of nutrients, in addition to fiber, are essential for good health and physical performance. Nutrition experts agree that approximately 50-60% of caloric intake should come from carbohydrates (both simple and complex carbohydrates), 15-20% from protein, and 20-30% from fat, with less 10% saturated fat. I have mentioned two types of carbohydrates: simple carbohydrates and complex carbohydrates. What is the difference?

Many people are confused about the difference between simple and complex carbohydrates, and many of the popular weight loss books seem to go out of their way to muddy the waters even more. Carbohydrates are one of the three macronutrients that provide calories in our diet. The other two are protein and fat. Carbohydrates provide most of the energy needed in our daily lives, both for normal bodily functions such as heartbeat, breathing, and digestion, and for exercise such as bicycling, walking, and running up stairs.

Carbohydrates are considered simple or complex based on their chemical structure.
o Both types contain four calories per gram.

o Additionally, both are broken down into a blood sugar called glucose, which can then be used as fuel for work or exercise.

Somehow, simple carbs are known as the “bad” carbs, while complex carbs seem to be designated as the “good” carbs. However, there is no real scientific or nutritional justification for these descriptions.
o Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruit juices, milk, yogurt, honey, molasses, maple syrup, and sugar.

o Complex carbohydrates take longer to digest and are generally packed with fiber, vitamins, and minerals. Some examples are vegetables, breads, cereals, legumes and pasta.

Most experts recommend that 50 – 60% of the total calories in our diet come from carbohydrates. Yes – 50 – 60%! Some of the diets out there tend to push this level to 0% and instead focus on eating only protein and fat. It is not a good idea!

Most of your carbohydrate choices should be complex carbohydrates, and most of your simple carbohydrate choices should come from fruit and milk or yogurt, which also contain vitamins and minerals. Avoid making most of your carbohydrate choices from refined, high-sugar foods, as they are generally low in the nutrients we need to maintain health and energy levels.
Good carbohydrates: brown rice, wild rice, ancient cereals such as quinoa, millet, etc.; Anything 100% whole grain (bread, cereal, etc.); all vegetables and fruits, including potatoes. I prefer sweet potatoes, loaded with beta-carotene along with other vitamins. Buy your food whole, green and unprocessed.

When there’s “good” somewhere, “bad” isn’t too far away. What are the bad carbs? Bad carbohydrates: white rice, white flour, white pasta, pastries, donuts, cakes, cookies, white bread of all kinds, refined sugary cereals.

Another carbohydrate that is very important to avoid is sugar. Anything with a high sugar content should be avoided. Fruit juice that contains 1% real juice and the rest… well, not very good for you.

The Food Guide Pyramid shows the relative amounts and recommended daily servings for the major food groups. Following the Food Guide Pyramid will ensure a well-balanced diet that includes the recommended daily allowance of all essential nutrients.

How many servings do I need each day?
o 1 serving of grains: 1 slice of bread (whole wheat only),
or 1/2 cup of cooked rice or pasta (again whole wheat),
or 1 oz cold cereal and ½ bagel,
o 1 serving of vegetables: ½ cup cooked or 1 cup of leafy greens
o 1 serving of fruit: 1 piece of fruit o ¾ cup of juice o ¼ cup of dried fruit
o 1 serving of dairy: 1 ½ oz cheese, 1 cup milk or yogurt
o 1 serving of meat, poultry: 2 -3 oz cooked meat, 1 egg, 1/2 cup cooked beans

Following FDA guidelines, this is the most appropriate way to eat. By reading the following information, you will agree with me how extreme some diets can be and how to avoid them. Your body can only tolerate shock treatment for a very short time. You will not be able to follow these diets and stay healthy. Again, nutritionists, dietitians, and doctors have criticized these diets. Knowledge is powerful, and by understanding the following information, you will make a wise decision about which diets you want to try.