With
so much contradicting information and conflicting opinions it
can be very difficult as to what to do. The first thing many of
us do is to drastically reduce the amount of food we eat. Some
of us skip meals totally in the hope that discipline and self-sacrifice
alone will burn the fat off. Some try the latest wonder diet or
'diets of the stars' only to wind up fatter than when they started.
Now that is one sure fire way of blowing your motivation.
If
you start on a diet that is very restrictive you are going to
fail. Have you ever been on a diet before? Yes! Then why did you
come off it? Generally speaking there are two reasons:
1.
The diet is too restrictive
2.
The diet just stopped working.
It
takes a lot more than just eating less to strip fat from your
body. If you do merely eat less your body soon adjusts to a reduction
in calories. Your body loses fat burning muscle for starters,
and it's this muscle that is in-fact responsible for the greatest
fat loss. It is imperative that you maintain your lean body weight
or there will be a corresponding reduction in the resting metabolic
rate. (RMR)
The
RMR is best described as the energy required by you at rest. When
a significant reduction in the metabolic rate occurs your grandest
fat loss efforts will be sabotaged. You see our ancestors may
have experienced this before, but they called it starvation. To
them it was never a voluntary act, but a battle of survival against
insurmountable odds. Luckily, the human body becomes very efficient
at storing and hoards every calorie it can get. This is one reason
we have survived as a species. You, however as a human of the
21st century, have a different problem to our ancestors. Food
is all around us, and we are lucky. Yet with more information
about diet available to us than ever before we still get fat,
and statistics overwhelmingly suggest we are getting fatter.
There
are diets that recommend the elimination of fat, and essentially
claim that it's impossible to get fat eating carbohydrates. Others,
which are very popular now, strictly inhibit carbohydrate consumption.
This is because carbohydrates cause an increase in blood sugar
which inturn releases insulin. Insulin is a hormone that helps
control blood sugar levels, and when the level of glucose in the
blood reaches a certain level insulin is released and promptly
transports it to its destination. That destination being the muscles,
the liver, and the fat cells if too much is eaten.
These
diets were very popular in the 1960's and 70's, when diets such
as the Atkins' and the grapefruit diet were made popular. Scientists
have now invented an index, which rates carbohydrates. This rating
called the glycaemic Index organizes carbohydrates based on the
speed of entry into the bloodstream and resulting insulin response.
The faster they enter the bloodstream the higher the rating. The
ones that enter the body slowly will allow for more efficient
fat loss. They may also reduce the incidence of diabetes and heart
disease.
High
G.I. foods should be eaten in small-moderate amounts. Bread, rice,
potato, and many pastas, and cereals are high G.I. because of
their immediate effect on the blood and consequent insulin increase.
The over-consumption of these foods can make you fat, or at least
impair your fat loss efforts. These foods should be substituted
or part substituted with beans, lentils, fruits, and vegetables.
Low
G.I. foods like most fruit and vegetables can easily be eaten
in place of high G.I. foods. Low G.I. carbohydrates have a moderate
effect on blood sugar, provide more fibre, more micronutrients
(vitamins and minerals), and provide a sustained energy, and should
be consumed in moderate amounts throughout the day.
(See Article Glycaemic Index)
One
of the main arguments for an increase in protein intake is during
fat loss, and the rebuilding of tissue, especially when accompanied
by weight resistance training. When sufficient quality protein
is provided in the diet it will assist in maintaining lean muscle
tissue. Protein foods in your diet should include vegetable sources
such as bean and lentils. Best quality protein is available from
low fat meat sources including lean beef, fresh and canned fish
(also a valuable source of essential fatty acids), poultry, eggs,
and low fat dairy products.
Protein
intake paramount importance if involved in intense exercise, and
when body fat reduction is required. Protein foods can have a
positive effect satisfying hunger. Small and frequent meals will
enable you to ingest and metabolise your daily nutrients more
efficiently, and have less effect on blood sugar and insulin levels,
this helps prevent hunger pangs, cravings, and the storage of
any excesses.
As
mentioned earlier the metabolism is faster when food is being
digested. Eating smaller more meals equates to a longer time digesting
food. Although we all know that fibre is an essential component
of any healthy diet we don't get enough. People who enjoy a high
fibre diet are less likely to suffer low fibre related cancers,
metabolic disorders, heart and cardiovascular disease. There are
two types of Fibre:
1.
Soluble Fibre
Soluble fibre is abundant in most natural carbohydrate foods.
Fruits, vegetables, beans, and cereals are great examples of soluble
fibre sources. Soluble fibre is slow to digest and inhibits the
absorption of carbohydrates into the blood stream. Soluble fibre
can assist in lowering cholesterol and help control related metabolic
disorders. A diet high in soluble fibre will provide more balance
energy levels, and assist in attaining a healthier and leaner
body composition.
2.
Insoluble Fibre
Insoluble fibre is totally indigestible and moves through the
small intestine cleaning, absorbing wastes, and eliminating toxins,
carcinogens, and unused food. It' s natures intestinal cleaner,
and helps prohibit the absorption of these nasty bits. It promotes
regularity, as efficient elimination is its job.
There
is fat that is essential to our health. Finding the right balance
is essential to your health, body, mind and general well being.
Essential fatty acids like those found in olive and canola oils,
avocado, fish, almonds, walnuts, and pistachios are all excellent
choices. The inclusion of these can improve your health and are
essential to healthy and permanent fat loss. When on limited calories
essential fats are integral appetite suppressers, and may actually
encourage fat loss. After prolonged period of low fat the body
produces its own, and unfortunately, this fat is saturated fat.
Too much can do the same. "Essential fat" grams should be counted,
as the overabundance will turn to fat.
Women min. 30-50gm
Men required 50-70 grams.
One
change you may like to include in your diet may be the transition
from high G.I. foods to low G.I. foods. Switching from too much
bread, rice, potatoes, and large amounts of pasta to fruit vegetables,
and legumes can easily achieve this. These foods are valuable
sources of vitamins, low G.I. carbohydrates, and fibre. Some vitamins
included are vitamins A, C and beta-carotene. As result of this,
fruit and vegetables have become prominent in any contemporary
diet recommended to promote good health and prevent disease.
Free
radicals are renegade cells within the body, which are believed
to be the precursor for many cancers, and degenerative diseases.
Pollutants and chemicals in the air and water, and food, and cigarettes
cause free radical production. Research suggests that your risk
of various cancers is reduced if you have a diet high in fruit
and vegetables. To ensure adequate supplies of natural antioxidants
and phytochemicals you should eat at least 7 servings of fruit
and vegetables daily. However, when it comes to vegetables, the
more the merrier. Vegetables and fruit are highly nutritious as
they contain high levels of micronutrient (vitamins), are high
in fibre, have little to no fat, and are generally low on the
glycaemic index.
N.B.
studies have shown if you're in the top 1/4 of fruit and vegetable
consumers you halve the risk of most cancers, and it's not just
antioxidant content. Plants contain phytochemicals, which are
potent anticancer agents. If you don't like the taste of vegetables...
Get over it!
There
are fats that have lived up to their reputations as being detrimental
to our health. They do us no good, are a major cause heart disease
and many metabolic disorders. Saturated fats are those found in
meat, and full fat dairy products. Eat lean meats such as fish
and chicken, with low fat dairy products being preferred.
To
the novice all this information is a lot to digest. No single
diet suits all, however, with a sensible approach and small but
positive adjustments like the inclusion of moderate daily exercise,
everybody can improve their appearance, well being, and lose body-fat.
Patience, moderation and reasonable expectations are the keys
to eating healthy for life.
