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Basic
Nutrition Tips
- Increase your protein intake
Protein is necessary to maintain or build
muscle and it is what makes muscles firm and
toned. Your body can NOT store
protein ! it must be taken in on a daily basis.
- Eat smaller, more frequent
meals
Boosts your metabolism and regulates your
insulin levels better. The body is both a
simple/complex machine, simply it needs certain
things to survive. Complex processes then happen
to reach the task. If you eat frequent , the
body feels it is getting what it wants regularly
and will not hold on to as much. Understand?
also the process of digestion actually burns
calories. Proteins are the most difficult for
your body to break down. So the process is
slower and takes more energy, look up thermic
process if you want to learn more.
- reduce your carbohydrate &
fat intake
this does NOT mean low low carbs or no
fat. I will explain below why the Atkins diet,
(and other similar diets) are not right for many
people.
Complex carbs are your friend , simple carbs
are NOT. Simple are candy , juices, some fruits,
and any sugar products in general. Complex are
brown rice (not white), whole wheat breads and
pastas, sweet potatoes, some vegetables.
Here is a clinical definition of
glucose, carbohydrates,
and the process your body
undergoes to use and/or or store them.
Glucose, a form of sugar, is an important
fuel for your body. Carbohydrates are the
main dietary sources of glucose. Rice, potatoes,
bread, tortillas, cereal, milk, fruit, and
sweets are all carbohydrate-rich foods.
After a meal, glucose molecules are absorbed
into your bloodstream and carried to the cells,
where they are used for energy. Insulin, a
hormone produced by your pancreas, helps glucose
enter cells. If you take in more glucose than
your body needs at the time, your body stores
the extra glucose in your liver and muscles in a
form called glycogen. Your body can use the
stored glucose whenever it is needed for energy
between meals. Extra glucose can also be
converted to fat and stored in fat cells.
Try to eat whole grains, some fruits, lots of
vegetables less junk food . Sounds basic so far
right.?
Fad Diets
Dr. Atkins was a brilliant man. He designed a
low carb diet, that is based on a great
scientific principle. However, it is complex and
it is NOT I repeat NOT designed
for the general public. If you are looking to
lose less than 50 pounds you should not even
consider it. It's designed for people that need
to lose 50 lbs or more! Obese people generally.
The south beach diet follows a close logic. (
side note: they are currently being sued for
stealing Dr Atkins principles and combining it
with Dr. Barry Sears diet known as ZONE.)
A strict carb restricted diet, will not allow
you to weight train vigorously because you won't
have the energy. Carbohydrates are your body's
first choice for energy.
The Atkins diet was not designed for the long
haul. It basically is nutritional trickery. By
restricting your carbs so low, your body uses
stored body fat for fuel. Then you take in high
fat as part of the diet, so your body is getting
more than enough fat, so it continues to shed
stored fat. However, when you have lost a
significant amount of body fat, the process
comes to a halt.
The medical world has not had enough time to
do clinical studies on high fat/Low carb intake
to really know if it is safe.
Any diet that is too restrictive is very
difficult to maintain in our fast paced world. I
feel an easier to follow day to day plan is much
easier. Change your lifestyle; good habits lead
to good health. Shed the fat, tone up, eat
better, feel better.
Summary of problems with Low
Carb diets:
- Designed for people who need to lose
50lbs or more
- Will not give you enough energy to train
vigorously
- Are not designed for the long haul
- The Jury is still out on high fat intake
- very difficult to sustain in a fast
paced world.
I will explain more later.
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