Whether you are at your ideal weight or trying to lose weight, is it true that simply burning more calories than you consume is the whole picture? The answer, I suggest, is NO! Overall body health improvement as well as weight gain or loss must be factored into the equation or you could be heading for problems. Correct nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces triglycerides, blood pressure, and helps with weight control.
To function properly, your body must have the correct combination of nutrients:
Proteins should make up the staple of your diet. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Protein is the driver of health and should not be feared.
Animal proteins is far superior to vegetable protein as it contains a full amino acid profile where as vegetable proteins don’t. The fear created by the saturated fat and cholesterol myth has cause more harm than good. It has driven people away from getting adequate amounts of protein to ensure optimal health.
Carbohydrates. They are not as important as people would have you believe. There is no such thing as essential carbohydrates, but you do have essential fats, and amino acids without which the body cannot function. I know many other people except for myself that have cut all carbs from their diets and are thriving.
I look at carbohydrates as something you can have in moderation but do not need for optimal health. For many people with metabolic syndrome carbs are poison. This includes this author. I don’t think carbohydrates are evil, I just think if you are trying to heal, lose weight, or reach a specific health goal, carbs should not be your goto plan of action, they should be diminishes, and later reintroduced. Always try to look at eating complex carbs if you absolutely cannot let them go.
Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Forget the myth that saturated fat puts you at risk of health problems. Saturated fat is a stable isotope fat, even when heated, so it is the last fat to produce anitoxidents. The idea that because it is a solid fat it is going to set in your arteries is just nonsense. I dare anyone to try hold butter in their hands without it melting into a liquid. If you want to use fats in the form of oils, I beg of you to stay away from sunflower and conola and all refined oils. Rather go for cold presses oils such as olive oils and avo oils.
And for Goodness sake, will you please get rid of the margarine That stuff really bad for your body. It is a man made fat with colourants and flavourings and it is promoted as healthy. Just eat butter, it is natural and naturally good, full of nutrients and stable.
Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot. You should strive to have a nutrition plan that gives you all of your vitamins without the need for supplementation.
Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. Please there is no evidence that salt raises blood pressure in healthy individuals. If you already have high blood pressures, keep an eye on your salt intake verses effects on your blood pressure. .
You should follow basic guidelines to create a well balanced, nutritional diet.Start with eating meat eggs and fish. All kinds of meat except for processed meat such as polonies, viennas etc. Add fat to your diet in the form of lard, tallow, ghee, and butter. These should form the basis of your diet.
Now add your vegetables to taste, if you like them eat them if you don’t like them don’t eat them.
Starches like rice and pasta have their own allure, but they are nutrient deficient foods in comparison to other foods. For instance rather have some tubers such as sweet potato. Much healthier, more nutrient dense and filling.
If you like grains and you are not suffering with gas, bloat, digestive issues, chronic illness, weight problems, diabetes etc, then eat them. But if you are not well in any form and need to get you health back, cut them out of your lifestyle.
If you can stomach dairy, use it moderately. However, you should never substitute full cream dairy products for low fat ones as the low fat ones are filled with sugar and it is no longer a natural food it has been processed. That alone should stop you from reaching for the low fat yogurt.
Eat fruits in moderation. Modern fruits are bred to produce more sugar. Even thought the sugar is dished in the high fiber content of the fruit, the amount does not diminish. Eat fruit because you enjoy them, and them from time to time. Fruit was never available in nature all year round and in vast quantities. This is only true when you walk into a shop.
The bottom line is that you need to get 1.8 to 2.5 g of protein for each kg of ideal body weight. Once you’ve reached that amount you can ad other foods around that to fulfill your energy needs.