How To Lose Weight And Gain Health 2

www.webmd.com/diet/lose-weight-fast-how-to-do-it-safely

This is part two and the concluding part of our story how to lose weight so far.

Let’s recall some very salient features in part one to refresh our mind so to speak.

Foodstuff is divided into carbohydrates, fats, proteins, fruits and vegetables.

Carbohydrates include sugar, starch and fiber. Simple carbohydrates are sugars like glucose. A complex carbohydrate is a starch. Refined carbohydrates are in the form of white flour, white bread, white sugar, white rice and biscuits, pastas and noodles, etc.

The refined carbohydrates are the bad foodstuffs that cause some problems including gaining sunhealthy flesh and type 2 diabetes.

Unrefined carbohydrates (carbs) are brown flour, brown bread, brown sugar, whole wheat and include all foods that have not gone under the refining processes. You lose weight easily in eating them if you are over weight.

These are the good and healthy carbohydrates. They benefit good health and wards of illness.

Food that exists in their natural states helps you to lose weight because they retained nearly most of their minerals and vitamins. The refined ones lost their minerals and vitamins, and are the prime cause of ill health and hence, cause the gain in weight.

Carbohydrates can be said to be rightly the worst of fatling foods. I say worst because we are now in the age of convenience foods. And it is this convenience or processed foods, especially carbs that contributed the most significant part in the weight gain process.
Carbs that are high  Glycemic Index (GI) and Glycemic Load (GL) are also high in starch and sugar and should be avoid in terms of losing weight.

But the good thing about cards is that whole or unprocessed carbs are freely available at minimal cost.

Carbs seems to be more easily digested to release energy than fats and proteins. As such, the part carbs can play in weight reduction can be rapid. The rule is less refined carb in the diet or cut it off completely. Please, understand all this basic challenges well to success in reducing weight.

Convenience carbs foods are good due to the limited time to prepare a meal. But you should limit them to some degree, adding plenty of nature good stuffs like fruits and vegetables, spices and herbs, fish and meat that are unprocessed.

On the average, 300g of carb can supply about 2650 calories enough for a person doing some moderate work for six hours. This did not include fats and proteins.

We have seen that 30% of protein will satiate well and stops craving for other foods.

But the body will still need the fats and carbs for a good balanced meal.

So your intake of fats in the form of butter, cheese, red meat, egg yolk, roasted peanuts, etc form part of the weight losing processes.

Go for the good or wholesome carbs that are low in calories. Brown rice, brown bread and whole wheat flour should form part of the main carb meal. Yams and potatoes are another. What are your favorite carbs that you should think to add to the list?

They contain high fiber and regulate your consumption. Like fats and oils, fibers stay long in the stomach.

Brown sugar is less sweet than white sugar. Brown sugar has low glucose content.

Refined carbs are highly concentrated starch or sugars. The starch in a food class like brown rice has natural vitamin and mineral that regulate consumption and digestion. You do not find this in white rice or white flour.  Digested materials seem to remain a waste in the body that we are trying to get rid of.

This is the truth about proteins, fats and carbohydrates.

What about fruit and vegetable matter?

They fiber content is even higher than carbs. Why not cut down your intake of carbs to 20% and make fruits and vegetables the remaining 30%?

Normally, 2/3 of foods we eat should be carbs. 1/6 should be fats and proteins respectively. The remainder is supposed to be fruits and vegetables. If we subscribe to this trend, we lost our objective to lose weight.

Hence, our meal to lose weight should composed of 2/3 protein or 30%,1/6 carbs 20%, and fats 10%. Fruits 10% and vegetables 30%.

Fruits and vegetables contain protein, fats and carbs too. But this is very low and insignificant in some cases; and can play a major role in helping one to reduce or lose weight.

What matter much is the higher fiber content than can be found in a carb. Again, they vitamins, minerals and photochemical factor in weight control.

You can get them farm fresh, canned or frozen.

Go for fruits that are very low in sugar and starch. You can google your favorite fruits and vegetables and have the starch or sugar content of each fruit or vegetable.

Tomatoes, cucumber, water melon and egg plants are very low in sugar and starch. So are almost all leafy greens.

In a well balanced meal for our weigh reduction, include less than 1/3 as carbs.

I break this down as follows: carb 20%, protein 30%, fats 10%, fruits 10% and vegetables 30%.

Spices like onions, garlic, leek, chieve and ginger has very poor carb content.

Add these to every meal you prepare and lose weight.

It is now time for you to plan for and chose a physical activity to help you benefit more from this weight lose school. Yes, a good workout can help you lose weigh period.

Any physical activity can help to achieve this goal. After a good meal comprising all the good and health some foods, including fruits and vegetables, take a short walk to begin with.

Do not misunderstand me. I am very clear and sure of the reality of this truth.

Many a person that is over weigh needs to play an active role in other to break down and flush out the unwanted fats in the body.

This can only be achieved by exercising the body. Walking is an exercise. It will help you lose weight as sedentary life helps you gain weight. Two hours after a good wholesome meal, walk for an hour and back. That is not much and it pays to walk and reduced unwanted weight.

Plan to walk three time in the week for this exercise.

Later, say after two weeks, you can take to jogging a short distance of ¾ mile once a week. Jog slowly and not too fast. Slow jogging will benefit a person more in terms of health benefits apart from losing weight.

To your good health!

Miebakagh57 (Miebakagh Fibersima) Copy right 2014-2015

A Fat Person Need To Lose Weight