Weight Loss Diet – Better Food & Planning
The absolute most basic way to look at the concept of losing weight is to learn the truth about weight loss and what it takes to make it happen. Basically this is accomplished by taking in less daily calories than you burn, right?
But it goes waaaay deeper than that if you plan to do it correctly and maintain your results long term.
So, does simple calorie counting always lead to weight loss and improved health?
Weight Loss Diet Fads are Mostly Unhealthy
Your daily food intake versus the calories you burn will determine your body fat percentage. A clean diet alone can definitely help you drop unwanted pounds but when combined with a consistent exercise program you’ll have much better overall results. A general rule is that our daily diet can comprise anywhere from 50-80% of our ability to lose or maintain body fat levels. Food intake can also directly contribute to or take away from energy levels, mental focus, sleep patterns and the body’s natural ability to fight off illness and disease. This means that simply counting calories but eating the wrong foods can leave you weighing less but with negative side effects.
Starvation Weight Loss is No Better
Starving or calorie counting (or points programs) aren’t the right way to lose weight and keep it off long term. Some programs are so locked into calories, without enough focus on consuming foods that will provide your body with the right nutrients to operate at an optimum level.
Simple calorie counting without following the guidelines of a healthy eating nutrient rich program is not the answer. Instead you need to follow a sensible plan that provides your body with all whole foods in the proper portions at the right time of day. Sounds simple but the tricky part is these portions and timing can vary greatly from one person to another. Any diet plan you find online or in a book is being marketed to everyone as if we’re all exactly the same. Essentially you’d be following a program designed for millions of people, no just you.
A calorie counting program that says it’s fine to eat cake for breakfast as long as you eat celery for lunch and dinner is a garbage plan, especially long term. You can’t do that if you train with me. –JM
Get Some Weight Loss Assistance
Working with a personal trainer, nutrition specialist or nutritionist is the only way to find your perfect diet. When I use the word diet I mean nutrition program, not whatever is cool and trendy this week. In most cases crash fad diets eventually leave people heavier than when they started. Those garbage diets appeal to the masses because they promise fast results. Sure, people can lose weight on these diets but they’re also starving in most cases, depriving their body of proper nutrients or eating zero carbs which is just plain wrong for your body.
Building Blocks for Health
Your nutrition plan needs to contain six essential macro and micro nutrients daily. Protein, Carbohydrates, fats, water, vitamins and minerals are all essential in order for your body to perform well and for you to be as healthy as possible. Micronutrients are needed only in small amounts but should not be overlooked as an essential part of your diet. They’re required for normal metabolism, electrolyte balance, and they’re a building blocks for growth.
Macronutrients give us energy for the body to grow, repair old or torn muscle tissues, build new tissues, conduct nerve impulses and body temperature regulation.
What About Carbs and Fats?
Despite what you may think all fat and all carbs are not bad for us. Good fats, polyunsaturated and monounsaturated fats found in salmon, avocados, some nuts, mackerel and sardines help lower our bad cholesterol (low-density lipoprotein -LDL). This leads to a lower risk of heart disease and colon cancer as proven by many years of research. An Omega-3 fatty acid supplement is also recommended by many doctors, especially for those who don’t eat enough of the foods mentioned as containing good fats. Man made fats (transfats) are the ones that clog our arteries, raise blood pressures, LDL cholesterol and our disease risks greatly. Animal fat (saturated fats) contribute to heart disease and raise LDL cholesterol, but studies prove it can’t harden inside a body at a normal healthy body temperature (98.6 degrees) and it may also contribute to HDL levels (goodcholesterol).
Simple carbs are sugars in fruit, candy of all sorts, sodas, may bottled teas and energy drinks, etc. Some diet plans call for snacking on fruits whenever you want. This is CRAZY. It contains unhealthy sugar and should be consumed earlier in small quantities in the first half of the day. My clients are often shocked to learn that fruit at night can actually make them gain weight but it’s absolutely true. Fruit is beneficial because it contains generally contains fiber and/or micronutrients, such as Vitamins E and C, plus zinc and potassium, depending of course on the fruit you’re eating. Carbs in sports drinks, candy bars, baked goods, energy drinks, etc. don’t offer enough nutritional value to justify easting them. For this reason I recommend only eating simple carbs in moderation with prior planning to avoid impulse carb eating. Simple carbs can activate the pleasure center in our bran which is why people tend to be impulsive with high carb foods. The feeling of satisfaction is actually generated in a different part of the brain than the content feeling of being well nourished.
The most satiating foods are fatty. Protein also holds off hunger well as it takes a considerable amount of time to digest. The least satiating foods are carbs. They’re also the easiest “quick fix” for hunger because they usually produce an instant feeling of satisfaction, which is why people often become hooked on a high carb diet.
Weight Loss Numbers You Can Follow
Breakdown of Daily Caloric Intake:
- 20-40% from fat
- 20-45% from carbohydrates
- 10-45% from protein
The wide ranges above can be narrowed by a dietician or nutritionist when he/she is able to look closely at your specific needs based on your age, level and type of physical activity, medical history and other factors. No two people are exactly the same so I’d suggest working with a professional to determine your specific nutritional needs.
Balance it All Out
The correct nutrition plan designed specifically for you will help regulate your body’s insulin, testosterone, estrogen, progesterone and hemoglobin. You’ll have the correct levels of energy, mental focus, as well as restful sleep, normal bowel activity and what most people want the most from their nutrition plan:
Your Correct Nutrition Plan Will Improve These Areas:
- Fat loss
- General health
- Energy levels
- Mental focus
- Sexual desire and performance
- Sleep patterns
- Overall sense of wellbeing
You’ve got plenty to think about. Skip Fad Diets. They suck for your body and often end up adding pounds long term. Instead do it right and create a lifestyle change.