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 contents.
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!
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