Eating to lose weight
How is it possible that you can eat to lose weight? Everybody knows that when you want to lose weight you restrict how much and what type of food that you eat.
The truth is, by restricting calories but still eating the wrong foods you’ll only end up fatter than when you started. But don’t feel too bad, it’s not your fault. Your body is cleverly designed and has that gene that has carried over from our primitive days. The one that is often referred to as the starvation protection mechanism or starvation mode. This gene was designed so that our bodies could store fat in times of plenty to carry through in times of little. Unfortunately, we no longer have times of little because everything is available within a few miles of our home.
Starving yourself is stressful for your body and stress, in turn, increases cortisol and cortisol increases belly fat. After all, how should your body know that you’re purposely withholding calories from it and that food is readily available just around the corner. As far as your body is concerned, your caloric intake has changed so severely that there must be a famine. Your body now decides that it doesn’t know when food supplies will next be available, so it slows down all unimportant processes to save energy, meaning that it slows your metabolism. Saving energy means you burn fewer calories.
So to lose weight, fat weight, it is very important to do as much as possible to protect your metabolic rate and if possible to increase it. This means you must fool your body through careful manipulation of your daily calorie intake, throwing in cardiovascular exercise to increase the calorie deficit and by including resistance training to stave off the loss of muscle.
Quality Not Quantity is Important: Nutrients versus calories
Let’s say you only want to consume 1200 calories a day. Other than calories, your body also needs nutrients. And well yes it’s true calories are important it is often the lack of nutrients in a very low caloric diet that throws your body out of whack. If you are actually to remain successfully on 1200 calorie a day, it would require that you feed your body the nutrients it needs. This means you need to carefully consider your food choices. You’ve got to make every calorie count. As an example the difference between 1200 calorie a fast food and 1200 calorie of nutrient rich, fiber rich foods is amazing.
To healthfully lose weight; it is important that foods you eat are:
High in fiber: fiber increases the feeling of fullness. Research indicates that consuming an extra 14 g of fiber a day is associated with a 10% decrease in calorie intake and a loss of 1 pound of weight per week body weight.
Rich in protein: additional research shows that the calories – four – calorie, protein makes a person feel more full than either carbohydrates or fats. Eating sufficient lean protein will help you control hunger. This means that you will feel fuller after eating less, and caloric intake is reduced. Furthermore, eating protein is important since they know protein diet is extremely risky.
For quicker weight loss, focus on egg whites, skinless poultry breast, fish, shellfish and 95% lean meat.
Low energy density: it seems the energy content of food, gram for gram, as a big impact on weight loss. Energy content refers to a number of calories in a gram of food. As a general rule, the more watery food contains, the less energy or calories it has. For example, celery is high in water and low in calories it only contains ten calories. Compare this with salted peanuts which are 300 calories and mostly fat.
High nutrient density: lacking foods that are high in nutrient density is an in important reason that people fail to lose their weight. Nutrient density is too frequently underestimated. It is one of the most significant factors to determine whether you will lose weight fast or not. You might not think about the nutrient content of which are eating, but your body will. If you drop your calorie intake without maintaining your nutrient intake, your body take steps to ensure its nutritional needs are met, and all your efforts towards weight loss are almost certain to fail. On any weight loss diet, nutrient content can be the maker or breaker. Fruit and vegetables are high in nutrients, as well as fiber and should form a central part of your diet to lose weight and maintain weight loss.
Supplements: you should take multivitamin and mineral supplements while following a lower calorie eating plan for fast weight loss.
Eat to Lose Weight Conclusion
As you can see it is in the case of food quantity, but rather food quality to ensure you meet your body’s nutrient needs. You can drop your caloric intake significantly and feed your body all of the vitamins and minerals it requires by going for nutrient dense foods. Weight loss need not mean sacrificing your health. Depriving your body of calories so that you can burn your fat reserves does not mean that you also have to deprive your body of vitamins and minerals. Extreme diets with the aim of losing weight fast, and that only involve eating one type of food, sometimes called mono diets, can cause some undesirable effects because they lack the essential nutrients your body needs to survive you must choose quality food, instead of the quantity to continue satisfying your body’s requirements.