Fat Loss Through Nutrition
Friday, 13 October 2017
carbs,
fats,
fibre,
glycemic index,
healthy fats,
high GI,
lose weight,
Primal,
protein,
Weight Loss
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Title : Fat Loss Through Nutrition
link : Fat Loss Through Nutrition
High GI Carbs
Sources of high GI carbohydrates are those that are high in refined sugar and refined starch, "starchy carbs." Examples of high GI carbohydrates are most cereals (cereals high in bran have a lower GI), white bread, potatoes, rice, popcorn, and carrots. Now, be reasonable, although carrots are high on the GI, a person would have to consume a large amount of carrots, daily, in order to get the full effect as you would from a normal serving of something like white bread. Sources of low GI carbohydrates are those that are high in fiber. Examples include virtually all vegetables (excluding carrots) and fruit. While fruit is high in sugar, fructose is low in glucose, which is why it is a low-GI carbohydrate. Another reason why vegetables and fruits are low on the GI is because they both contain relatively larger amounts of fiber. Fiber cannot be digested and absorbed for energy by the small intestine. However, fiber can be broken down in the large intestine by bacterial flora. This process results in fermentation in the colon to produce carbon dioxide, alcohol, and/or an organic acid.
Fibre
There are two types of fiber, water soluble and water insoluble. Soluble fiber is rapidly broken down and fermented while insoluble fiber is not. Soluble fiber slows the appearance of glucose in the blood due to its viscous property. The viscosity of soluble fiber slows down the transit time of foodstuffs in the upper digestive tract, and lowering nutrient absorption rates. This, in turn, lowers the blood concentrations of ingested macronutrients, leading to lower amounts of absorbed energy. Other great sources of fiber come from melons, oat bran, psyllium, wheat, and whole-grain breads.
Eat Fat!
Fat should not be avoided. While fats are the most energy dense of all the macronutrients, they are a vital part of a diet. Diets high in saturated fats, such as lard, should be avoided. Saturated fats keep lipolytic enzymes (enzymes that break down fat for energy) dormant, thus promoting increased fat stores, not to mention the health risks that are involved in diets with high amounts of saturated fatty acids. Trans-fats are made through hydrogenation that solidifies oils (unsaturated fats). Sources include margarine, cookies, crackers, and most snack foods. Unsaturated fats, both mono and polyunsaturated fats are oils and are both healthy sources of fat, if taken in moderation/low amounts. This is because many unsaturated fats are essential; our body does not make them. Without these fats, our bodies would not function properly, and you need proper functioning if you want to lose fat. Great sources of these types of fats are olive oil, flaxseed oil, corn oil, soybean oil, salmon, tuna, cod, walnuts, peanuts, sunflower oil, and safflower oil.
AHHHH Yes, Protein
Protein is the only macronutrient that has an RDA, Recommended Daily Allowance, and it is .8 g of protein/kg of body weight. A lot of the new literature is stating that athletes may benefit from increasing protein intake to 1.2-1.6 g of protein/kg of body weight. However, the typical American diet usually exceeds these amounts in a given day. Excessive protein is stored as fat just as excessive fat and carbohydrate intakes. If you do decide to increase protein intake, you might want to consider increasing water intake also in order to keep your kidneys healthy. Quality protein is important. There are nine essential amino acids that we must get from food. Eating a variety of protein sources will ensure that you are getting all nine of these amino acids. Quality sources are usually in the form of animal tissue such as beef, fish, chicken, and eggs. However, you can get all nine amino acids from mixing beans and corn. Also, tofu and enriched soy can also yield quality protein.
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I've listed many food choices that you can choose from when you get ready to start your diet. Don't forget to allow yourself room to cheat. Personally, I have a cheat meal once every 3-5 days. Here are some things to keep in mind!
- Stay away from fried foods.
- High fat foods make a person fatter if overconsumed.
- Foods high in refined sugar and refined starches make a person fatter.
- High GI foods make people fatter even when low GI foods have identical calorie content.
- Eat in variety and moderation.
- Avoid the Abstinance-Violation Effect.
- Eat more fresh vegetables and fruits.
- Eat between 3-5 meals per day.
- Don't starve yourself.
- Be positive.
Also, here are a couple of figures to keep in mind when designing your diet
- 40% of calories should come from carbohydrate.
- 20% of calories should come from fat.
- 40% of calories should come from proteins.
I've listed many food choices that you can choose from when you get ready to start your diet. Don't forget to allow yourself room to cheat. Personally, I have a cheat meal once every 3-5 days. Here are some things to keep in mind!
- Stay away from fried foods.
- High fat foods make a person fatter if overconsumed.
- Foods high in refined sugar and refined starches make a person fatter.
- High GI foods make people fatter even when low GI foods have identical calorie content.
- Eat in variety and moderation.
- Avoid the Abstinance-Violation Effect.
- Eat more fresh vegetables and fruits.
- Eat between 3-5 meals per day.
- Don't starve yourself.
- Be positive.
Also, here are a couple of figures to keep in mind when designing your diet
- 40% of calories should come from carbohydrate.
- 20% of calories should come from fat.
- 40% of calories should come from proteins.
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