Top Dietary Guidelines for Beginners
Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.
Due to metabolic differences and lifestyle factors, what works for an individual will not necessarily be effective for another. While a diet's overall goal tends to be the same, which is to help reduce the percentage of body fat of the overweight individual (among others), there are so many different diets, that it is very important to consult a doctor and nutritionist to find the appropriate one that works well for the individual's unique lifestyle.
Things to consider when dieting:
- Eliminate red meat: Build your meals around fish and poultry to eliminate meals high in fat, over-sized portions and fast foods.
- Avoid fried foods: Try to make healthy meals by broiling, grilling, boiling, baking or roasting. Use low-calorie condiments and stay away from creams and heavy condiments.
- Start with a soup or salad: It can help reduce hunger, control portions and prevent over-eating, which is crucial for weight loss.
- Control protein intake: Excessive protein intake, can cause liver and kidney problems and it may be a risk factor for heart disease.
- Fiber helps reduce fat: Soluble fiber swells in the stomach when it comes into contact with water, which leads to a greater feeling of fullness. Insoluble fiber can not be absorbed, causing an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of its waste, keeping the body from absorbing starch and sugar in the intestine. This helps stabilize blood sugar levels and is believed to help reduce cravings, assisting in weight control.
- Do not eat less than your dieting plan requires and do not over eat diet products: Sugar-free, low calorie sweeteners typically use artificial sweeteners like aspartame, splenda or saccharin. A laboratory study revealed that no-calorie sweeteners may actually make it harder for people to control their intake and body weight.
Food provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cell membrane construction. Vitamins are required for many metabolic processes. Dietary fiber is another food component which influences health even though it is not actually absorbed into the body.
Dieting means eating food in a controlled manner. In order to lose weight it is important to replace food rich in fat for food with low fat content and high protein value. Keep in mind that dieting doesn't mean starving and that you still need to eat enough calories to maintain the normal day to day functioning of the body. If your caloric intake is lower than that, then your body won't burn any fat, it will actually save it for later stages.
Any diet that fails to meet minimum nutritional requirements can threaten general health. If a person is not well enough to be active, weight loss and good quality of life may be compromised.
Be aware of the side effects of dieting, especially if extreme food-reduction or rapid weight loss is involved such as prolonged hunger, depression, reduced sex drive, fatigue, fainting, muscle atrophy, irritability, etc.
Finally, keep in mind that it is important to make smart food choices. Nothing in excess, everything moderate.
- www.en.wikipedia.org
- www.weightloss.about.com
- www.sciencedaily.com