Sunday, 20 January 2013

Basic Nutrition Tips For Weight Loss

Proteins supports manage hunger , it gives the body the feeling of fullness , that helps us control their appetite between meals , thus reducing calories or controlling their fat . When protein is assimilated , it transmits a message to the mind to reduce your hunger . It encourages healthy lean body mass . Muscle is very important for our day-to-day activities also it determines our metabolism . So the a lot more we manage our healthy lean muscle mass , the higher we maintain metabolism , which is one of the keys to effective weight loss .
Fibre binds with fats which contain calories ,then carries them through the colon and keeps them from being absorbed . Each gram of fibre can eliminate 7 calories approximately . Health standards recommend eating a minimum of 35 grams of fibre each day , which when you do the calculation multiplied by 7 calories you are therefore eliminating around 245 calories . You can also supplement your meals with fibre powders and tablets .
Carbohydrates are necessary for your health because every cell in your body uses them for energy . There are two major types of carbohydrates in foods : simple and complex . People who go into weight loss are very mindful of diets that contain carbs and end up with hardly any of it in their diet . However , it is important to distinguish between the health-robbing effects of simple carbs and the health-giving properties of complex carbohydrates .
Simple carbohydrates can alter your mood , lead to cravings and compulsive eating , cause wide swings in your blood-sugar levels and cause weight gain in most people . Sugar , sucrose , fructose , corn syrup , white or wheat flour contain simple carbohydrates . Choose a piece of fruit instead of fruit juice , which is very high in naturally occurring simple sugars .
Complex carbohydrates are in high-fibre foods , which improve your digestion . They help stabilize the blood sugar , keep your energy at an even level and help you feel satisfied longer after your meal . Look for foods that have not been highly processed or refined . Choose whole-grain breads instead of white bread . Choose whole-grain oatmeal instead of packaged cold cereals .
Fats and oils are a concentrated source of energy and are necessary for good health and fitness . Although too much fat in the diet isn't healthy , too little fat isn't good either . Fat makes up part of all body cells , helps us maintain body temperature and even delay hunger pangs . Fat can be broadly classified into 3 forms - saturated , polyunsaturated & monounsaturated . Monounsaturated fat help raise levels of protective HDL cholesterol . Polyunsaturated fat is valued for its ability to help lower total cholesterol . Saturated fat should be avoided as it often associated with heart disease and cholesterol .
Sugar is a carbohydrate that occurs naturally in every fruit and vegetable . It's OK to have a little sugar in your diet - about 2 teaspoons worth . But if you feel the urge to eat something sweet , reach for some fruit . Fruits contain fructose - natural sugar but also contain fibre and other nutrients that slow digestion . A high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets .
Salt is vital for the absorption of food particles through the intestinal tract , however having too much of it can have a negative effect on the absorption too . So after we put in all the hard work to choose a well balanced diet , if your body does not absorb all the nutrients from the diet , then you will not be able to get the desired result from your weight loss efforts .
Water helps in suppressing appetite naturally and burning stored fat ! It prevents sagging skin from weight loss . It also flushes waste products from the body . So for your high fibre diet to work effectively , water is very essential . If you suffer from constipation , your diet needs to be high in fibre and you need to drink lots of water . Always , remember that a minimum of 8 glasses of water is a must , as that plays a very important role in your weight loss . This is about 2 litres of water a day . Sometimes pretty soon after a meal we might feel hungry if we have not had enough water , this is just a signal to the brain that you need water but you might misinterpret it as hunger . As soon as you drink water you might notice that you no longer feel hungry.


Post a Comment