Weight Loss Nutrition

If you have ever tried to lose weight, you learned the hard way that you can’t stay healthy when you stick to restrictions of an average diet.

The fad diets come and go, but there are only a few of them encouraging you to portion control, healthy eating habits, and reasonable weight loss. It’s no secret that there is a simple formula that makes your weight-loss journey easy by taking the guesswork out of dieting, and that allows you to lose weight without obsessing over calories counts.

Are you ready to lose weight the proven way?

Balanced Nutrition — Your Key to Weigh Loss Success

True success comes from more than just counting calories.

Imagine how you would look and feel if you were truly eating right.

Deficiency or excess in vitamins and minerals can cause a range of health problems. Additionally, cholesterol, sodium, and saturated fat can promote coronary heart disease and more. Other nutrients such as omega 3, and omega 6 can help reduce cholesterol, and boost hormone levels.

Combining the correct nutrients at the proper level of calories can lead to true vibrant health.

A truly balanced diet from REAL FOODS ia a great concept, but in reality, very few people have the knowledge, or time to create a balanced diet using foods that they enjoy.

The following diet guidelines are designed to help you identify a weight loss nutrition plan that meets your needs.

The Key to a Healthy Lifestyle Is in the Food in your Kitchen and Nutrients you consume.

Water

About 70% of human body consists of water. An average of 2 liters of water a daily is needed to maintain healthy bodily functions. The amount can vary depending on temperature, activity levels, etc.

Vitamins

Vitamins are vital part of our diet. They are responsible for proper metabolism through to night vision. Healthy and well balanced diet including foods rich of the five food groups you will supply your body with sufficient vitamin levels.

Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B6, Vitamin K, Vitamin B12, Thiamin, Pantothenic Acid, Riboflavin, Biotin, Niacin, Choline, Folate all they are necessary to keep your body fit and healthy.

Minerals

It’s impossible to keep a body in live without minerals. Minerals can be found in Meat, animal products, fruit, vegetables and grains. They are necessary for physical movement and your wellness.

All these minerals: Calcium, Iron, Selenium, Chromium, Magnesium, Zinc, Copper, Manganese, Potassium, Fluoride, Molybdenum, Sodium, Iodine, Phosphorus, Chloride are found in your body and deficiencies in one of them can cause to health complications.

For example: deficiency of iron or calcium can result in low energy and tiredness.

Macronutrients – 4 groups

There four groups of macronutrients and a good diet shall balance between them. Carbohydrates, Fat, Protein, Fiber they all are necessary part of your everyday diet. Watch what you eat to keep your body healthy and keep optimal metabolism in your body.

Proteins

Proteins are made up from amino acids. There are two classifications of amino acids, essential and nonessential, out of the 24 different forms of amino acids there are 8 essential amino acids required by adults.

• Builds and maintains muscles, organs, skin, and blood,
• Assists in energy metabolism and cell processes
• Defends body against disease through immune function

Protein is essential within the body to provide the amino acids responsible for muscle growth and maintenance of body tissues.

Best Food sources for proteins are: Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains.

In our diet we consume two main sources of protein – animal proteins and plant proteins.

Animal sources of protein include meat, fish, poultry, milk, eggs and milk products. They provide all 8 of the essential amino acids required by adults but are high in fat, so choosing low fat products, removing fat before cooking or removing the skin from chicken is a smart choice.

Plant sources of protein include legumes, nuts, seeds, cereal and breads. They (although they are low in fat) are generally lacking in one or two of the essential amino acids but, whilst one plant protein may be lacking in essential amino acid L-valine and have high levels of the other 7 another will be lacking in L-leucine but have high levels of L-valine. So this can be overcome by selecting a variety of plant proteins in your diet.

IMPORTANT: Amino acids are not stored by the body in any large amounts. It is vital to eat enough protein each day to provide the body with the essential amino acids needed.

AMDR (Acceptable Macronutrient Distribution Range) – it’s recommended: 10-35% of energy should come from protein each day. Each adult should consume 1g of protein for each kg of body weight (therefore if you are 60kg you should consume 60g of protein per day).

Fats

Fats also know as Lipids are necessary to provide energy during endurance exercise, in between meals, and in times of starvation.

• Fat is an essential component of membranes in cell
• Fat insulates and acts as a shock absorber for bones and organs
• The healthy, AKA Unsaturated fats benefit your health and decrease risk of heart disease
• The group of Omega fats, (Omega 3, 6) assist in growth, development, and brain function

Fats are responsible for carrying fat soluble vitamins such as vitamins A, D, E and K, they are a source of the essential fatty acids which maintain the functioning of cell membranes, and are a source of concentrated energy for your body. Not to mention the simple enjoyment gained from eating a piece of chocolate.

Fats are found in almost every food you consume. The best food sources for the good, unsaturated fats, are — vegetable oils, salad dressings and margarines made from vegetable oils, avocadoes, ground flax seeds, nuts, seeds, and fatty fish, such as salmon, sardines, and mackerel

Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts

“Trans” fats, unsaturated fat with trans-isomer fatty acids, are found in some margarines, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts.

Carbohydrates

Carbohydrates also known as Carbs or Sugars act as the main source of energy for the body. They are used to create an energy reserve when converted into the storage form, glycogen.

The main types of simple sugars are:

• glucose (found in all plants and animals)
• fructose (fruits and honey)
• sucrose (table sugar)
• lactose (dairy products)

Although these simple sugars are sweet in taste, they provide little to no other nutrients.

Complex carbohydrates are primarily found in grains, legumes and plants. They are harder for the body to breakdown ready for digestion therefore providing a slow, even flow of energy

The best food sources are all plant foods, such as grains, vegetables, fruit, legumes, and nuts. They are also found in milk and milk products.

Acceptable Macronutrient Distribution Range (AMDR): It’s recommended that 45-65% of energy should come from carbohydrates each day

Fiber

Fiber or also known as Fibre is a necessary part of a healthy diet. Fiber increases satiety, therefore assisting in weight management, helps lower blood cholesterol and assists to decrease risk of heart disease, type 2 diabetes, and different forms of cancer and helps maintain GI system health.

Recommended Intake varies from 21 to 38 g/day according to age and gender.

The best food sources for fiber are: whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet, whole grain products, such as whole wheat bread, cereal, and pasta, and vegetables, fruit, and legumes.

Final word

Trying to separate fact from fiction? Try to include all of the nutrient groups in your diet. Learn more about the macronutrients that fuel our bodies and the micronutrients essential for good health and wellness to build better diet to help you with your weight loss.
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I hope this article help you learn more about weight loss nutrition

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