Most of the people think of dieting as equivalent of starving or popping slimming pills. Weight loss can be achieved by pleasurable dieting too. Follow a few simple rules for healthy dieting and you have a wide choice of what you can eat to please your fancy. Healthy diet and adequate exercises are the sure and safe ways to lose weight.
Healthy diet will protect your body from illnesses by providing appropriate nutrients. At the same time you would be able to shed the excess fat gradually in a safe way by maintaining proper balance of the essential constituents;
There are many websites that will help you determine what should be your calorie intake, based on your personal details and based on your diet they can also tell you what your present intake is..
A Well-Balanced Diet should include nutrient rich carbohydrates, high-quality protein, and healthy fats.
Carbohydrates
About 40-60% of your calorie intake should come from carbohydrates. That means if you're on a 1500 calories a day diet, you should be striving to get about 800 calories a day from “good” carbs. Restrict or avoid white flour, desserts and ice creams. Cut out soda-pop and candy. They contribute to weight gain and add nothing to health. Use oatmeal or whole grain cereal instead. Include whole grain breads, fruits and vegetables, oatmeal, whole grain cereals. You will be getting sufficient vitamins, amino acids and fiber too; you will feel fuller longer.
Proteins
About 20-30% of your calories i.e. about 375 calories should come from “wild” (not processed or farm raised) animal sources such as fish, meat, poultry, yogurt and eggs and from vegetables, fruits, nuts, whole grains, and seeds.
Fats
The balance calorie intake, about 325 in our example, shall come from “good” fats such as “wild” cold-water fish, flaxseed, walnuts, etc. They give Omega 3 essential fatty acid that is very essential for your overall health. Avoid or at least limit use of hydrogenated oils.
A few general comments:
Fish: Fish is low in fat, high in protein (as red meat), and provides omega 3 fatty acids which few other proteins would. Also as a general rule fish has fewer calories. Try to eat at least 2-3 servings of fish per week as replacement to meat.
Spinach: This is the cheapest source of nutrition for your body. It is rich in folic acid, minerals, and vitamins. You can prepare it in a variety of ways. Use it often in your diet.
Olive Oil: It is a “good” fat with loads of benefits to the body. This is a basic source of fat in the Mediterranean diet.
Follow these simple suggestions, and happy dieting!
