In the recent years obesity has become more common among people of all ages. The combination of too many high-calorie foods and not enough exercise is usually blamed for those unwanted pounds and inches. Fortunately, the problems that excess weight can cause are now being realized. Many people are adopting new, healthier eating patterns and participating in sports to a greater extent. If you want to lose weight, you must reduce your calorie intake by controlling the amount of food and drinks you consume so that your body is receiving less energy than it requires. Only then will the body be forced to draw on its fat reserves.
In order to keep yourself fit and your weight within normal limits, the concept of a calorie controlled diet is extremely important. People in general who wish to be slim think that they will have to stay away from all kinds of delectable food. It is a widely believed fallacy. You can still cut out calories without cutting out on taste. In fact, there are numerous tasty dishes containing generous amount of proteins, vitamins and minerals, reduced amount of fat and very little carbohydrate.
When looking for a low-calorie diet, it is important to avoid frying, especially deep frying and resort to steam, cooking and boiling. The calorie controlled diet should consist of fresh fruits and green leafy vegetables and such as cucumber, lemon, tomato, beans, apple, grapefruit, melon, and oranges etc. in balanced amounts. Skimmed milk, natural yogurt and white meat, such as fish, chicken, are also nutritional diet foods.
Today’s nutritional news is good on all counts for slimmers. By following modern healthy-eating guidelines, most people will automatically reduce the number of calories they consume. Now-a-days, slimming diets are designed not only for weight loss but also to introduce people to a better way of eating. There is not much point in losing surplus weight if, before long, you are going to put it all back on again. Far better to adopt an eating plan and a change in lifestyle that will help you to lose excess weight, keep you slim and make you healthier as well.
It has been observed that most people find it difficult reducing or giving-up their intake of sugary substances. This is in fact a major cause of obesity, and requires immediate attention. Reduction in sugar consumption is one of the basic requirements for those who are concerned about their health and are seriously interested in losing excess weight.
We can still satisfy our sweet tooth without having to compromise on the taste.
Eating sweet dishes or desserts, does not have to be a sin. There are healthy desserts, just as there are other healthy food items. But media pressures for fashionable slimness and a health-education concern over high fat and sugar intake, have persuaded many to avoid the dessert course altogether, as a matter of habit. However, such extreme measures need no longer apply. Healthy as well as delicious desserts can now be prepared with low fat, low sugar ingredients, many of them using fresh fruits.
Your Weekly Diet Plan
Here is a guide to the nutrients for which recommended minimums are given – it shows how the average person can easily consume all she/he needs for one week.
Proteins – Your recommended protein requirement is thought to be 378 g a week or 54 g per day. The 2-3 litres skimmed milk which you may use in drinks or on cereals will supply almost 80g of this. The 115g/4 oz Cheddar cheese and 3 eggs together supply almost 50 g, and 400 g/14 oz wholemeal bread supplies 35g. The remaining 215 g comes from 75 g/ 6 oz lean beef, 200g/7oz chicken – in all meat and fish are excellent protein sources.
Iron – Your recommended weekly intake of iron is 84 g (12 g/day). You will get about 58g of this from the milk, cheese, eggs, meats and bread also selected for their protein content. The 115g/4oz kidney adds about8g. All Bran 13 g; and 450 g /16 oz baked beans 6 g bringing you a little over the weekly target.
B Vitamins – The B Vitamins for which there are recommendations are thiamine (4.5 mg/week), riboflavin (9.1 mg) and nicotinic acid (105 mg). The same qualities of milk, eggs, meats, bread, cereal and baked beans that will supply your iron will, between them, supply all these B Vitamins too.
Calcium – As long as you are drinking that 2-3 litres milk, you will be consuming almost all the calcium you require. Recommended allowance is 3500 mg a week (500 mg/day), and the milk will supply about 3045 mg of this. Skimmed milk has the same amount of calcium as semi-skimmed or whole milk. Add just 50 g/2 oz Cheddar cheese (455 mg) and 50g/2oz pilchard (170 mg) and you have slightly over your weekly total.
Vitamin A – If you drink whole or semi-skimmed milk, this will contribute to your Vitamin A intake. But skimmed milk loses this fat soluble vitamin when the cream is removed. However, you can easily achieve your 5250 micro-grams Vitamin A recommended weekly intake if you eat 2 tomatoes, 75 g /3 oz cabbage, 75 g /3 oz sprouts, 75 g low – fat spread, 115 g cheese, 2 eggs and 40 g of liver.
Vitamin C – Tomatoes, cabbage and sprouts will contribute about 100 mg Vitamin C to your weekly total. You then need to include 450 g boiled potatoes, 450 g baked potatoes, and one small orange to reach recommended weekly intake of 210 mg.
There are countless forms of food available. It is important one should know what kind of food is to be eaten and when to eat and how much to eat.
It is also essential that one should match her/his energy intake (calories/ kilojoules) to the requirements to maintain ideal weight. Eating a properly balanced diet is vital for everyone.
Appropriate exercise is also a significant factor to keep you slim and fit.