What is a balanced diet for weight loss and good health?
The total calories you should eat depend on whether you are a woman or a man. It depends on your body structure and your level of activity. So you need to make some adjustments to the numbers that I present.
If you have consumed about 1800 calories per day, you can slowly reduce your intake to 1600. Lower from this level over a period of one month to 1400 calories. Don’t lose 1,200 calories a day. Otherwise, you can overload your body.
If you are just starting out and are eating 2,400 calories, cut your calories to 2,000 or 2,100. If you don’t lose weight in 2-3 weeks, cut back on your lower calories. For a month, you can drop to 1600 calories and see if you start to lose weight. If so, stay at this level.
It is not a good idea to make a drastic change in your food intake, as your body may react and go into “starvation 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, you need less food to feel satisfied compared to junk food.
Proteins, carbohydrates and fats
There are many ideas about what combination or percentages you should eat of the various nutrients: protein, carbohydrate, and fat. I don’t think there are exact percentages, which will provide weight loss and good health for everyone. Each of you will require different percentages depending on your weight, health, body build, emotional composition, and a variety of other conditions. For this reason, some diet programs work for some people and not others.
One of the best eating habits programs to help you lose weight is to eat:
* quality protein
* low glycemic carbohydrates
* quality fats
* high fiber content
* high water consumption
Quality protein: it is essential for the body to survive. There are 8 essential and 14 non-essential amino acids. Protein is used to regulate certain processes in the body by contributing to various chemical reactions and creating a number of chemicals in the body.
Eating an excess of protein produces an acidic body, which favors disease. Protein consumed 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 increases your metabolism.
It is recommended that between 30% and 35% of your eating habits consist of protein.
Carbohydrates: consist of simple and complex sugars. When carbohydrates are ingested, they are broken down into sucrose, which is readily accepted by cells. Sucrose is converted into energy in your cells. If you eat a lot of high-glycemic carbohydrates, your bloodstream becomes saturated with sucrose. The excess sucrose in your cells will turn into fat and be stored.
Since most people have been gaining weight by eating high-glycemic carbohydrates, it is 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 your consumption of foods such as potatoes, bread, corn, pasta, muffins, and any flour products. HighGF encourages fat storage, because the more sucrose you have in your blood, the more sucrose is escorted into cells by insulin.
You need to focus on food, which is LowGF. Many of these foods are vegetables with small amounts of carbohydrates and high fiber content.
LowGF discourages fat storage as there is less sucrose in the blood and less is escorted into the cells.
Quality fats, consumed with meals, prevent sugars from rapidly entering the bloodstream.
You need to eat more good fats. It is these fats that will help you lose weight. Good fats are omega 3, omega 6 and medium chain fatty acids, MCFA.
Here is the breakdown of how much of each type of fat you should eat. These percentages are what you should be reaching for fats to provide you with good health and help you keep your weight down.
* saturated fat 10%
* 20% polyunsaturated fats
* Monounsaturated fat 60%
There you have it, the amounts and percentages of protein, carbohydrates, and fats that give you a balanced diet so you can lose weight.