Advice about dietary carbohydrates, fats and proteins Protein Diet Food Weight Loss
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Advice about dietary carbohydrates, fats and proteins
Now that Atkins is at the mercy of what kind of food is liked most, which for the weight loss, and what the lean proteins, carbohydrates and fats?
The sharp decline in demand for Atkins-type low-carb foods that have led to the recent decision of Atkins, the promoter of the Atkins diet, that creditors of files, many dieters wonder, what kind of connections> Weight Loss Diet is the best. The short answer is: a balanced diet, the calorie-controlled. The U.S. Department of Agriculture offers two dietary paradigms: it is precisely the "Food Guide" – a balanced diet – and the dietary approaches to Stop Hypertension (DASH) diet – a diet to reduce high blood pressure – none of which deserve the label " low fat "or" low carb ". Furthermore, the consensus of most nutritionists and dietitiansis that the exact percentage of fat or carbohydrate protein, less important than the nature of these macro-nutrients. In short, if you eat 30 or 35 percent of calories from fat is less important than the type of fat you eat.
Favorites are monounsaturated and polyunsaturated varieties, with most from foods such as fish, nuts and vegetable oils. Fatty fish such as salmon, mackerel and sardines, are especially nutritious asThey contain Omega-3 fats, which are not produced in the body and must be obtained from the diet.
The new "bad" fats are saturated and trans fats (aka hydrogenated fats). It ''better to eat less than 10 percent of calories from saturated fat and less than 300 mg / day of cholesterol, while eating the CBC and little fat as possible. Cheese and beef are the main contributing food, nutrition, excessive intake of saturated fatty acids, while cakes, pastries, cookies, cakes, bread,animal products and margarine, are largely responsible for the recruitment of high trans fatty acids. Eggs, while in high cholesterol, now regarded as a healthy food.
The increase in digestive disorders such as diverticulosis, as well as metabolic disorders like insulin resistance and type 2 diabetes are directly related to our modern penchant for dietary foods, white flour, and our excessive consumption of foods and beverages tooAdd sugar, including: soft drinks to gasoline, opaque grains, cakes and confectionery. Be easily converted into glucose in the blood, refined carbohydrates with high concentrations of glucose and insulin – causing fluctuations in appetite, cravings, and a variety of metabolic disorders. And because they are easy to digest, but can also cause weight gain and calorie overload. All this is in current dietary guidelines that advocate against a reduction of refined carbohydrates and a corresponding increasefor the consumption of whole grains, like oats, brown rice, basmati rice, wholemeal bread and pasta. In most materials, grain products are rich in fiber and nutrients. In addition, they keep us full longer, which helps the appetite and weight control.
The most comprehensive guide to healthy carbohydrates is the glycemic index (GI). Originally founded for diabetics to control their blood sugar GI ranks carbohydrate-richFood into three categories: high-GI, intermediate and low glycemic index. In short, the higher the value of a food GI, the faster and greater the effect on blood sugar, and cause health problems. Middle and low-GI carbohydrates are the basis for the new generation of "GI diet, which effectively delivers all the benefits of traditional diets low in carbohydrates, without the risks associated with long-carb diet-related restrictions.
What is not starchy carbohydrates, the message not changed over the years. Eat lots of fresh fruits and vegetables of all kinds, including: green leafy vegetables, dark green, yellow, orange or red fruits and vegetables, in particular: blackcurrant, melon, kiwi, mango, all citrus fruits and strawberries. All these foods contain essential micronutrients, many of which are beneficial for metabolism and weight control, and health in general.
DO carbohydrates cause a slowing of weight> Lost?
It is incorrect to say that the consumption of carbohydrates has a negative effect on weight. While the low carb diet for the emergence of rapid loss of initial weight, are well known, but let me explain how this happens. When you burn eat a normal amount of carbohydrates, we will add it immediately or later for use in the form of glycogen. The point is, every unit of glycogen binds with 3 units of water. When you start a diet low in carbohydrates, which we use all our stores quicklyGlycogen, along with the water closed. And ''this sudden loss of water that is lost for most of the excess weight while the establishment of a Low Carb Diet accounts. Of course, as will be the reintroduction of carbohydrates in our diet, our reserves of glycogen, and again water. Thus, it is more accurate to say that limiting carbohydrates is unnatural loss of water weight, rather than saying that leads to the consumption of carbohydrates causes a slowing of weightReduction.
How much protein do we really need?
How much protein we need depends on our ideal body weight. This is because protein is not required by the fat cells, which only by our lean tissue. According to official guidelines of the United States, the recommended daily allowance (RDA) of protein for adults, 0.8 g / kg (2.2 pounds) of ideal weight. The RDA aims to 97.5% of the needs of the population to be fair. For example, a woman of 5''4, the her ideal weight of 126 pounds needs 45g of protein a day. This amount is easily reached, as follows:
1 cup oatmeal, 1 / 2 cup milk, 2 tablespoons wheat germ
Whole wheat pita, 2 ounces of salmon, slices of tomato and spinach leaves
3 oz chicken breast, 1 cup of cooked rice, 1 cup of mixed vegetables
The menu of the day in fact a massive 66.5g > Protein, more than the recommended daily intake for a person of their size. But it looks exactly like a high-protein diet, does not it? This is because there really such a thing as a food that "only" proteins or "just" carbs – most foods are a combination of proteins, carbohydrates and fats. For example, with 1 cup of cooked rice 5 g protein, even when we think of rice as a carb. "The same goes for spaghetti – in the minds of many people, this is a carb" labeled > Food, yet 1 cup of cooked spaghetti contains 7 grams of protein!
Protein foods of animal origin vegetable protein is slightly better, although many protein sources of animal origin that may be high in unhealthy saturated fats. Ideally, both vegetarian and low-fat animal protein in the diet.
HOW TO GET HEALTHY PROTEIN 10g
Here are some simple ways to meet your daily areRequests protein>. If your weekly diet contains complete protein from meat, eggs or milk, vegetable proteins are perfectly fine.
1.1 ounces of skinless chicken / turkey fillet
There is no best diet for losing weight. If you have any food that comes from all food groups, and choosing the right kind of fats, carbohydrates and proteins, the exact percentage of these macro-nutrients from you. As a basic guide to eating 20-35 percent of calories asFat, 45-65 percent of calories from carbohydrates and 10-35 percent of calories from protein.
This entry was posted by admin on March 23, 2010 at 7:43 am, and is filed under Protein Diet Food Weight Loss. Follow any responses to this post through RSS 2.0. Both comments and pings are currently closed.
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