Nutrition plan to lose weight
Jan 12th, 2015 by

Nutrition plan to lose weight

In an effective nutrition plan to lose weight, you need to keep a close eye on the quantities and quality of proteins, fat and carbohydrates in your diet. Your body needs all these main groups of nutrients in the appropriate portions to stay healthy.

 

To avoid experiencing low levels of energy, I recommend snacking in between each main meal. People who are physically more active can choose to snack in greater quantities due to the expenditure of energy and higher metabolic rate.

 

The recommended calorie count for women cab is from 1600 kcals to 1800 kcals; for men 1800 kcals to 2000 kcals. In the nutrition plan to lose weight, you should avoid alcohol as well. Excessive drinking is the number one culprit for belly fats.

 

Choose snacks that release energy slowly, namely those that are low in glycaemic index. Foods that are low in glycaemic index affect the level of blood-sugar slowly and do not cause energy spike and troughs.

 

On the other hand, carbohydrates and sugary food are high in glycaemic index. They replenish your body with sugar quickly and leave you wanting more. The staple foods present in the western and eastern diets are often high in glycaemic index. Unless you change your portion of eating potatoes and rice, you will face challenges in losing weight.

 

To assist your body in digestion, eat food that can be broken down easily. Alkaline food is easily digested and is anti oxidant. On the contrary, acidic food is hard to break down and creates by product that is toxic to the body.

Here are some specific changes you can make to your snacking habits to ensure that they are of the healthy choice!

 

Firstly, when buying tinned food, choose those are in plain water or brine. Tinned food that contains sugary water can increase your calorie count.

Secondly, choose non-hydrogenated spreads for your bread. Non-hydrogenated spreads are low in cholesterol.

 

Thirdly, flavor your dishes with herbs and spices, like basil. Herbs that are air dried can add fresh flavors to your dishes, replacing your craving for unhealthy food which is also strong in flavor.

 

Snacking will prevent you from overeating and ensure that you have a steady flow of nutrients and energy throughout the day. Snacking is an important element in your nutrition plan to lose weight.

 

Elwin is a full time athletic trainer on a sunny island. Learn how you can achieve your six pack abs in the shortest time possible and gain access to countless tips with regards to your diet and training program.

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Will Fasting Hurt My Weight Loss Efforts
Apr 24th, 2014 by

Will Fasting Hurt My Weight Loss Efforts
Today's question comes from a reader who has started on the road to fitness, by employing a number of different strategies to make it happen. So far, he is down 12 pounds, which is a fine start.

He is exercising a minimum of five days a week and tries to do something every day. This is perfectly fine, so long as you don't do something strenuous every day. Many people walk every day, for instance, and don't even really consider that part of their exercise program. They count what they do, other than walking, as exercise, like lifting weights, doing bodyweight exercises and so on.

He also has made significant changes in what he eats, eliminating almost all packaged food and going with protein, fruit and vegetables. He still eats a couple of Snickers bars and a bag of pork rinds a week, which isn't good for you, but let's remember that he has lost twelve pounds in five weeks.

He heard about what is called "intermittent fasting," and wanted to know if it's helpful, or harmful.

Now, before I tell you what I think, let me tell you that this is a very controversial idea in the fitness community, where the sentiment runs heavily against the idea. All the trainers, diet experts and nutritionists are heavily invested in regular meals, on some kind of schedule, and they have a whole laundry list of reasons why this approach won't work, or is harmful...and won't work.

They will tell you that you'll lose muscle tone, strength, energy... and that your body will go on the fritz quickly, which can only be remedied by eating the way they tell you.

By the way..."intermittent fasting" means that you abstain from food for one or two days a week. (So this definitely is not for everyone.)

So let's boil it down for Bubba.

Will it hurt you, or help you?

It certainly won't hurt you...provided that you're in pretty good shape...with no serious health problems, such as diabetes, high blood pressure, and so on. You could probably do it, even with those problems, but you definitely need to see your doctor first and get the okay. (This is common sense, but....)

Will it help?

Last week, I talked about the first rule of weight loss, which simply put is: In order to lose weight, you must take in fewer calories than you are taking in at present. I used the 3000 calories a day figure, dropping the number to 2500, and multiplying out the number over a year.

So lets apply this to fasting, using one day a week. Let's assume you have already dropped your 3000 calories a day to 2500 calories a day and you've been doing this for a while...with no ill effects... and you're losing weight. Your net drop in calories is 3500 calories a week. Now with a fast (for 24 hours), you are dropping another 2500. That's upping the ante to 6000 calories a week. This certainly should speed up your weight loss, provided that you do not overcompensate when you break your fast (ie.,eating over 2500 calories).

Will you lose muscle tone? Will your energy level go down?

No. Tests have shown that none of the things the fitness community claims will happen...actually do happen. It's just another in the long list of "Gym myths," which are too numerous to count.

Dr. Bill is an orthopaedic surgeon and author. He recommends this pharmaceutical grade fish oil for more energy, reduced joint pain and increased heart health.

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