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Imagine having an expert's help at the comfort of your home.
Whether you have many pounds to lose or just need to lose
10 pounds- have diabetes, high blood pressure, or elevated
cholesterol OR have other diet needs, this article can help
you.
Successful Diet Guidelines...
There are about 40 different nutrients that have to be supplied
continuously by the food we eat. It is impossible to get them
unless your diet includes a large variety of foods. It may
sound obvious, but it is amazing how easily we restrict the
foods we eat to the ones we like best. To eat a variety of
foods is most important when we need to reduce our caloric
intake: when losing weight, or as we age. Since our caloric
needs decrease steadily, the smaller the amount of food, the
less likely it is that our body's nutrient needs will be met.
This is why it is recommended that fat, sugar and alcohol
(all low nutrient foods) be reduced in a weight loss plan.
Avoid Too Much Fat, Saturated Fat and Cholesterol.
A high consumption of these three elements has been associated
with high blood cholesterol levels which in turn raise the
risk of having heart disease. Genetic background plays a role
in the way we use cholesterol , and other factors increase
the risk of heart disease (smoking, high blood pressure, obesity),
but a consensus has been reached among scientists about the
wisdom of reducing fat, saturated fat and cholesterol in the
diet of all Americans.
Alcoholic beverages are high in calories and low in
nutrients. Alcohol increases the incidence of serious
diseases such as cirrhosis of the liver and the likelihood
of birth defects. A "moderate" alcohol intake means
no more than 1 glass of wine, 1 bottle of beer, or 1/2 oz
of hard liquor per day.
Eat Foods with Adequate Starch and Fiber- Bulky starches are
great "filler-uppers " with fewer calories than
fats and help maintain a good control of weight. There is
also evidence that a high fiber diet reduces the risk of diabetes,
heart disease, chronic constipation, "irritable bowel"
and perhaps, colon cancer.
Sugar and other sweeteners (honey, molasses,
syrups, fructose, etc) provide calories, but few nutrients
to the diet. People with low calorie needs (those
on weight reduction programs or older people) should be very
careful about eating foods high in sugar. These include soft
drinks, candies, cakes, and cookies. For all people, reducing
sugar will help prevent the onset of dental cavities.
Avoid Too Much Salt. Sodium is an element
supplied in our diets by table salt (sodium chloride), as
well as by flavor enhancers, baking soda, preservatives, canned
foods, and many other foods. In populations where sodium is
low, high blood pressure is rare.
By contrast, high blood pressure is common in populations
where sodium intake is high. A low sodium diet helps people
lower an elevated blood pressure. Most Americans consume an
amount of sodium equivalent to 2 1/2 teaspoons of salt per
day. This is much more than the body needs. Unfortunately
much of this is "hidden " as part of a preservative
or flavoring agent added to processed foods. The challenge
is to learn to cook with less or no salt and to read labels
carefully.
Are you looking for long term weight loss success?
Long-term weight loss or "maintenance" factors that
have been identified by the professional community to demonstrate
success are:
• Regular Exercise
• Social Support to maintain eating and exercise habits
• Positive interpretation of lapses (Understanding that
you do have control over your weight and while you have occasional
lapses of success, weight loss is within your control.)
• Viewing eating and exercise as permanent lifestyle
habits rather then temporary measures.
• Shown to be effective in producing "health-significant"
losses -sustained for more than 1 year.
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