Basic nutrition for effective weight loss

Basic nutrition for effective weight loss

Trying to lose weight by starving is really stupid. It only makes the body panicking and holding on to the body fat as well as slowing down the metabolic rate for reasons of preservation. Your body needs nutrients to function properly and skipping food can results in nutrient deficiency. The is no silver bullet, but there are things to consume that together can contribute to a quicker weight loss.

Water

Water is something that you should get in high doses. Both from foods with high water content like fruits and veggies and from drinking clear, clean water. Be sure to drink only clean water. Maybe you should check the quality of the water where you live if you usually drink tap water, to be sure that you don’t drink a lot of water with chlorine, toxins, heavy metals and micro-organisms. Drinking lots of clean water helps the body to flush out toxins, support all the vital body functions and makes the fat burning process of metabolism work effectively. Studies have shown that water can increase the metabolic rate. Water also keeps you feel full, which will help you to keep your thoughts away from food.

About 1.5-2 litres of cold water is what an adult should knock back a day and that may sound a great deal. Good to have some sports bottles to bring in your car, by the desk and some other strategic places. I find it easier to drink a lot from bottles with spouts. If you want some flavour, try putting carefully cleaned lime and/or lemon slices or cucumber slices in the bottle. Cold, brewed organic green tea is also a good choice as it has lots a health benefits.

Carbs

A source of energy that I’m trying to avoid as much as possible as I’m trying to lose weight, but occasionally eating a little whole grain bread, rice (preferable brown and wild), potatoes, and whole grain pasta has no one died of. I guess. Anyway eat carbs in moderation and try not to get them from refined grain products. Carbs are as, mentioned earlier, good after intense workout as it starts the recovery and muscle growth process, and as the body is depleted of energy (glycogen).

Fat

Now were are talking. That’s a nice one. I think there is two basic forms of fat. The one around the waist (the enemy) and the one we eat (the friend) ;-) There has been a misconception for a long time that fat is all harmful and makes us…fat. We have been thought since childhood by mothers and authorities that eating fat is bad for us, but modern science proves the opposite.

Of course there are bad fats like man made trans fats (hydrogenized vegetable oils), brainchilds of mad scientists with grey blowzy hair. Not really, but scientists anyway. These fats are made to make cookies last for decades on the shelf, and they confuses our bodies as they are not natural. Look out for hydrogenated fat or partly hydrogenated fat. Margarines should be avoided as much as possible as well as they are made from sometimes low quality vegetable oils and made with questionable processes.

When it comes to saturated fat, typically from animals and dairy products there is a schism. Personally I think this fat is good for us and I enjoy a good deal of cream, sour cream, cheese, butter, and meat with fat on. Some “experts” claim that saturated fats clogs the arteries and raises the level of cholesterol. However there are no studies that I know of that has proved that saturated fat really is harmful.

Monounsaturated fat is found in canola oil, olive oil, avocados, nuts and almonds has been shown to have good health benefits.

Polyunsaturated fat is found in walnuts, flax seeds, fat fish and fish oil supplements for instance. Omega-3 and Omega-6 fatty acids are well known fats to most people. What you maybe didn’t know is that too much of Omega-6 and to little of Omega-3 is not good. The ratio should be 2:1 for optimal health (Double the amount of Omega-3) but we often get way to little Omega-3 as the vegetable oils mainly contains Omega-6.

Studies show that eating Omega-3 supplement combined with a proper diet and exercise makes the body burn fat easier. It has the benefit of using a surplus of calories to build muscles instead of storing them as body fat and burn stored body fat instead of muscle tissue in case of caloric deficit (that is eating less calories than your body needs a day).

Protein

Protein is the building blocks of your body. It builds up and repairs your body and gives you high quality energy. You should look to get 0.8-1.5 grams of protein per pound of body weight each day. When losing weight, you are trying to get rid of only the fat. The protein helps keeping the muscles intact, so eating lots of protein is important when trying to lose weight. You want to get strong, lean, calorie-burning muscles and lose the fat.

Protein also has the largest thermogenic effect, which means that it requires the most amount of calories to digest beacuse it is harder to digest than the other macronutrients. It takes five times more calories to digest protein than carbohydrates.

Eating protein in the morning helps stabilizing your blood sugar and keeps you full for a long time, so eating protein in the morning is a smart idea. One of the best sources of protein is eggs which makes eating one or more eggs for breakfast a smart choice. Some other great sources of protein is cottage cheese, quark, greek yoghurt, almonds, tuna fish and turkey breast.

Vitamins

The word vitamin means “essential for life” and that pretty much sums it all up. Vitamins is something that we must have in the diet on a daily basis for our bodies to work properly! Vegetables and fruits, as well as animal products contains the different kinds of vitamins, but a problem here is do we really eat enough of the green stuff and unprocessed food to get all the vitamins we need? I don’t think so. That’s why I do like lots of “health experts” and take a vitamin/mineral supplement on a daily basis, to ensure an optimal intake of the good stuff.

What I take is a liquid formula that is complete, easy to take, tasty and well documented. It has great benefit both in short and long term! Of coarse I eat a balanced diet of fruits and vegetables too, but due to depletion of the soils, optimized agricultural methods and toxins the greens nutritional value has dropped over the decades. I don’t really trust the fruit and vegetables I see in the supermarket to contain sufficient amounts of vitamins and minerals.

As an example B-vitamins is essential for metabolism of proteins and carbohydrates.

Minerals

As well as vitamins, minerals are very important for the body to function as it should. Deficiency can lead to a wide range of troubles and great illness. Minerals is more important than most people think. All nutrients such as vitamins, enzymes, amino acids, proteins, carbohydrates, and fats require minerals for proper cellular function. For your metabolism to work properly you have to have magnesium, potassium, calcium and zinc. Minerals are actually more important to nutrition than vitamins. Without minerals the vitamins cannot function. The great majority of the people in US and Europe are deficient in minerals and trace elements. Are you one of them?

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