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Nutrition and Weight Loss

Apr 12, 2008
When considering a change in diet you must consider getting your selections from the four food groups. To lose weight you will need to eat in the correct proportions. An average person will consume about 2000-2500 calories, give or take, depending on if you are a larger or smaller, man or woman. 50% of your calories should be from carbs, 30% will come from fats and 20% will be consumed as proteins.

Everyone has heard about carbohydrates. But they are not all bad. Carbs are your main source of energy. From simple sugars like glucose and fructose, that rapidly break down in your system. Your body starts processing sugar minutes after you eat it. It is complex carbs you want to have in your diet. Starches, like a nice potato, take longer to break down and are healthy in moderation.

Fats have a bad rap. Fats are chemically on par with carbohydrates. They contain fatty acids that are essential to health. When you consume Proteins they are lysed (split) in order to create amino acids. The amino acids are then recombined to make up the proteins used in muscles and other parts of the body.

Most folks consume meat as their main source of protein, though a vegetarian has other options to consider. The average person should have 3 ounces of protein per meal. Then round this out with two cups of leafy greens for your fiber, vitamins and mineral portion and a cup of pasta for your carbohydrates.

So a basic balanced meal is easy to fix. You can make it up simply from a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Just go easy on the butter and condiments, like cheese, sauces and other sources of sugar or fat.

Fat has nine calories per gram. This is a whopping double amount when compared to other energy sources. This is why you need to consider keeping foods high in fat down to moderate levels. If you are watching your cholesterol levels, this is imperative.

Carbohydrates have four calories per gram. You will find your favorites among fruits (strawberries, apples, pears), nuts (pistachios, macadamia, walnuts. Try to avoid fatty peanuts or cashews) and grains (they supply fiber and minerals).

The fat and sugar content in candy is why it is bad for you, if you are on a diet. If you want to consume then you must only eat very modest portions. I have a bag of individually wrapped snickers in my drawer and eat one, at the most two per day. Since candy is designed as high in fat and sugar, its biggest drawback is that it also is lower in helpful nutrients. So they provide enormous calories and fewer other nutrients.

If you create a list of items that you consume daily, it will show you the amount of helpful nutrients broken down into how many calories each contains. There are numerous calculators that can help you put a little math into your diet plan. This information will aide you in reducing the other number you obsess over - what shows on your scale in morning.
About the Author
If you are thinking supplements and mid-life change options, visit Rebecca Vitali's site to find out more tips about topics such as Weight Loss and other Nutritional Facts
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