Each day, a
person wants to lose weight. This is a common problem. And of course, losing
weight is more troublesome than gaining weight.
But with
determination, you can lose weight little by little.
Much can be
gained by knowing the composition and characteristics of the foodstuff we eat
in other to help one in the weight reduction plan.
Keep in mind
that the same food we eat to gain weight can also provide positive insight into
how to lose weight.
This is the
plan truth.
Now, let’s
examine the class of foodstuff in some details.
First, we
take on carbohydrates. These are mainly starch foods. They provide energy in
the simplest form that is easily oxide. Foods in the carbohydrate or carb group
include
Root tubers:
yams, green vegetable yams, cocoyams with systems, sweet potatoes and potatoes.
Grains or
cereals: rice, wheat, lentils,
Legumes: all
beans, especially soya beans and green beans.
Nuts:
peanuts, walnuts, pine nuts and cashew nuts.
Convenience
foods: white bread, biscuits, macaroni, noodles and oats.
Carbs when
properly digested provide energy as said above. 1g carb will give you 4
calories when oxidized. Carbs are a cheap form of energy, and further grouped
into simple and complex carbohydrates. Example of the former is glucose or
sugar. Starch is a complex carb.
Fats and
oils fall under our second class of foodstuffs. Fats and oils provide two times
the energy value in a gram of carb. They take a long time to be digested while
in the stomach. They contain fatty acids which are not found in carbs.
Fats come
from animals primarily, although certain carbs also contain some oil or fat.
Good source
of animal fats are beef, red meat, egg yolk, poultry, turkey and some fish oils
like sardines and mullets. Code liver and shark oils are another.
Some plant
foods like peanuts have significant oil content. From these we get products
like peanut oil, which are brand as vegetable oils. Others are coconut oil,
palm oil, sunflower oil and so on.
These plant
oils or fat has some advantage over animal fats in that they do not form a
deposit in the blood stream; and also do not contain cholesterol.
Both sources
of fats has a healthy way to play in our weight lose program.
In some cold
countries, oils are called fats. Ordinary, they are liquids at room temperature
and pressure. Animal fats form solids at room temperature and pressure.
You also get
fats from butter, cheese, margarine and lard.
To lose
weight, you should prefer butter and cheese over margarine, lard and moi
Our third foodstuff
is protein. I think protein is the most essential food the body need. 1g
protein will give you 4 calories as in a gram of carb.
Our body is
made up of protein and protein continues to build all body cells.
Though carbs
when taken in excess can be stored as glycogen in the body tissues, proteins
cannot be stored and is broken down and pass out of the body as a waste
material in the form of urine.
This is one
reason why protein will help you lose weight. Note this fact well.
More so,
protein has a more satiated value than carbs and fats. This is another reason
why protein will help you lose weight.
Eating high grade
protein foods will not make you crave for cheap carbohydrates like potato
chips, and certain convenience “chip” food fads. Not even an ice cream. These chips, creams and sweets are the things
that help you put on more extra weight after every meal.
Protein
comes from both plant and animal sources. Animal sources are egg white, lean meat,
fish, poultry and turkey.
These animal
proteins are called first class protein because of their high amino acid
contents (the building block) in a protein. They contained all the essential
amino acid the body needed to grow and develop healthy.
Plants
provide proteins that are either poor or good in terms of amino acid conents.
Nevertheless,
two quality or better plant protein can be combined to get a protein of first
value. For example, soya bean and lentil can be combined to get a better
quality protein that is as good as an egg. This is why vegetarians do not eat
animal or bird meats.
The story
will not be completed if we do not include fruits and vegetables.
No matter
how high the quality of a carb, fat or protein, fruits and vegetables still
matter more than anything else. Fruits and vegetables complement carbs, fats
and proteins in losing weight.
Fruits and
vegetables contained additional health benefits that control the consumption of
carbs, fats and protein. This is a plus in reducing weight.
Apart from
their vitamin, minerals photochemical and fibers in fruits and vegetables,
controls sugar and starch consumption. Additionally, you lose weight again.
Okay, let’s
get to our main subject to lose weight and gain health.
In fact,
losing weight and gaining health benefit you in many ways. It primarily
prolongs your days while you breathe. Or should you continue to gain weight and
enjoy marginal health with diabetes, high blood pressure and later stroke or
heart attack and died of cardiac arrest?
Losing
weight is easy and simple. The first thing to know in losing weight is not
exercise. Also eating less of a meal is not the answer. Exercise like jogging
or walking and any of the physical activities can be a part in the weight
reduction program. So is the food we eat but we are going to increased some food
stuff for this purpose.
This
balanced fact will help you to understand the issue well.
Food is need
for growth and repair of tissues. At a certain stage, growth cased and any
“extra” pound or weight is deposit in the in the tissues.
We have seen
that the body is made up of protein that contained the building block or amino
acid of the body cells. Now, the less protein you take, the more your body
cells are likely to breakdown for lack of protein, right?
But this can
cause ill health.
So if you
want to lose weight, include high quality protein in all your meals. The
protein should include all the essential amino acids. The truth is that the
higher the quality of the protein intake, the better a person can lose weight.
Egg white
and lean meat are better. Skim milk and fish is okay. A good quality plant protein
like bean will not get you the desired result. Its high carb and low protein
will make you gain weight.
But ensure
the protein value in the meal is between 25-30%. Less than this will not help
matters.
In a normal
meal, protein should be 10%. Eat 30% from eggs and lean meat for example.
During a meal, eat the protein first. It will satiated and help reduce
appetite. A plus is that it also reduced your metabolic rate.
Protein
required energy to metabolize it. Now this 30% protein needs to be oxidized to
release energy.
The
challenge is from what source do you get the energy to oxidize this protein?
I have said
that it is a common fact that extra protein when digested cannot be stored in
the body. The extra digestion of the product is excreted out as urine. Hence,
the tendency to lose weight is positive. Your body make used of the 10%; and
the balance of 20% stops you from craving unnecessary food.
Fats we
noted yields two times the energy value of a carb or protein. Extra fat can be
stored in the tissues or by the body as adipose tissue.
Fats that
help you gain weight can also help you lose weight. The fact is that you should
subscribe to natural wholesome fats and oils. In other words, stop the use of
refined oils and fats, whether this are from plant or animal sources.
You go for
the high quality fats that are as natural as your breathe. Fats like egg yolk,
butter and red meat will help you lose weight.
But
margarines, lard, and all chemically processed oils like peanut oil, sunflower
oil and corn oil help you gain weight. Did you know that these processed fats
and oils have their natural vitamin, minerals, etc removed and chemical
additives added? Instead, look up to the “cold pressed” oils that are full of natural
goodness.
Butter is
better than margarine. Butter is more satiating. Like protein, it will regulate
your intake of a meal.
To lose
weight, your normal intake of a fat should be 20g. They will not be any
available space to store any extra pound in the body.
Thus, to
lose weight, you should enjoy the good fats like butter and cheese freely. Red
meat and egg yolk also form part of the good fat.
For years,
it was though they cause sickness like high blood pressure leading to stroke or
heart attack.
This has now
been proven wrong scientifically. The truth is that processed refined oils and
fats that come under the brand names of various vegetable oils are primarily
responsible for the heart related illness.
Yes,
processed refined vegetable oils cause sickness. The good news is that these
refined oils also come under cold pressed methods.
Some of
these unrefined products are easily available in most local natural health
stores.
Notwithstanding
the high cost of the later, enjoy it for your weigh lose efforts.
The seeds of
these vegetable oils, especially, peanuts and cashew nuts should be a regular
feature in your diet.
The story
will be concluded in part two.
To your good
health!
Miebakagh57
(Miebakagh Fiberesima) Copy right 2014.
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