The phrase "weight loss diet" \tis loaded with meaning for most of us. We associate it with words like "yo \tyo dieting", "fad diets", and "failure". What many of us overlook is the \tfact that sensible, natural eating habits can also constitute a weight loss \tdiet. One that’s a lot easier to stick to and bears results that last longer.<\/p>\n
So let’s explore an eating \tplan that is doable and can result in significant weight loss – a diet that \tisn’t really a diet so much as a natural way to eat sensibly.<\/p>\n
Here are the food categories \tyou need to get familiar with as part of this healthy weight loss diet that \twe’re going to call "The Un-Diet": It consists of a smart balance of carbs, \tproteins, fruits and veggies, dairy, and fats.<\/p>\n
The Weight Loss Diet Un-Diet<\/p>\n<\/h2>\n
Complex Carbohydrates<\/p>\n
As you know, carbs are an \timportant source of nutrients and energy. They are also a valuable part \tof any weight loss diet… in moderation.<\/p>\n
When trying to lose weight, \tkeep your carb intake under strict control. Why? Because your body \tloves to burn carbs, not fat. So if you keep it supplied with carbs, \tit will only burn carbs instead of drawing on your body’s stored fat \tfor energy. And you will lose weight more slowly.<\/p>\n
Research shows that it takes up \t\tto four times longer to lose one pound on a high carb diet than it does on \t\ta restricted carb diet.<\/p>\n
It’s also better to eat carbs \t\tearlier in the day because that’s when your metabolism is at its most active, \t\tburning up more calories. Do you enjoy a big evening meal? Then scrimp on \t\tcarbs during the day and save them for that one big meal. But don’t do it \t\tevery day as that will slow down your weight loss progress overall.<\/p>\n
Proteins<\/span><\/p>\n Ever notice all the contradictions about protein’s roll in a weight loss \tdiet? Some diet plans promote a high protein intake while others ignore it. \tWhat’s the real story?<\/p>\n Protein is vital to your health \t\tand cannot be eliminated without serious consequences. Too little protein \t\tmeans your body starts using up muscle tissue for fuel, which slows down \t\tyour metabolism and a sluggish metabolism makes weight loss even more difficult.<\/p>\n But too much protein can also \t\timpede your efforts to lose weight because your body will convert it into \t\tfat. And excess protein can cause health problems like kidney damage and \t\tdecreased absorption of calcium.<\/p>\n This is why a balanced intake \t\tof protein is necessary for a health weight loss diet. How much and how \t\toften you eat it are also important factors. Your body can’t store protein, \t\tso it needs a constant supply throughout the day. So eating a protein-rich \t\tfood every three or four hours will keep you in balance.<\/p>\n Eating Protein The Right Way<\/p>\n Saving up your daily protein \t\tallotment so you can indulge in a 16 ounce steak for dinner doesn’t work \t\tbecause it forces the body to go a long time without any protein and then \t\tsuddenly it gets much more than it needs. That causes it to burn muscle \t\tduring the lean times, and later convert all that extra meat protein into \t\tfat… two unwanted side effects that will derail even the best weight loss diet.<\/p>\n Here are some tips:<\/p>\n Fruits and Veggies<\/span><\/p>\n Fruit may be sweet and loaded with fruit sugar, but it’s the good kind of sugar \tthat can take the place of other sweets in your weight loss diet. The fiber and \twater content make it a healthy snack that appeases your sugar cravings. And it \thas been shown to help reduce obesity, high blood pressure, and cancer. So bring \ton the fructose!<\/p>\n With the exception of starchy \t\tvegetables, you really can’t overdose on veggies – low in calories, lots of fiber \t\tand nutrients, they should be part of every lunch, dinner and snack.<\/p>\n Beware restaurant vegetables drowning \t\tin butter or rich salad dressings. Instead, try them steamed or raw with herbs \t\tand spices for flavoring. Treat yourself to veggies with low cal dips and sauces \t\t(such as plain yogurt, soya sauce, hummus etc).<\/p>\n Dairy<\/span><\/p>\n One of the reasons that dairy products like whole milk, cheese, sour cream and \twhipped cream taste so good is their high fat content. They contain carbohydrates, \tprotein and lots of fat.<\/p>\n So for this weight loss diet, we recommend \tskim milk or low fat milk and dairy products. Cut down on the amount of cheese and \tcream products you consume or substitute with soy alternatives and yogurts.<\/p>\n Fats<\/span><\/p>\n We love fatty foods because the fat in them tends to stay in the mouth longer, \tprolonging the happy sensation of eating even when the food has been swallowed. \tFor this reason, we gravitate towards fatty foods and they are largely responsible \tfor today’s high rates of obesity.<\/p>\n How much fat is acceptable? If you’re on \t\ta weight loss diet, you should aim for about 20 grams of fat a day. That’s about the \t\tequivalent of 4 teaspoons of vegetable oil. Not very much, right? Here are some tips \t\ton how to restrict your fat intake.<\/p>\n Six Ways to Reduce \t\tYour Fat Calories: <\/span><\/p>\n The good news:<\/span> Once you start eating less fat, \t\tyour brain will start ratcheting down your fat cravings. And you will find your desire \t\tfor greasy, fattening foods will diminish greatly.<\/p>\n Finally, for those who are significantly \t\toverweight or obese and for whom ordinary diets alone don’t work, there is an FDA-approved \t\tmedication available. When used along with a healthy weight loss diet and an active life, \t\tproducts like Xenical<\/a><\/span> can be beneficial.<\/p>\n\n
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