Carbohydrates

Carbohydrates

2_The Economist Events - The Global Crisis of Obesity Conference - HRH Princess Haya Bint Al Hussein
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This scares me to death, every day you walk down the street it is becoming more and more apparent that the average person is becoming larger and this trend has escalated over recent years. Why are they getting fatter? Here are some reasons…
Less incidental activity
Automated and computerized lifestyle
Longer working hours and less leisure
Increased consumption of processed foods
Our food servings are larger than ever
Being overweight, or obese, has now moved from a social nuisance and domestic embarrassment to an official disease. The American Heart Association has announced obesity is a major risk for heart disease.
Obesity itself has become a major and dangerous epidemic. More than 70% of US adults are overweight and that figure is rapidly increasing.
What do most people do to rid their body of unwanted fat? They diet! Dieting is now a trillion dollar industry and just about every month a new diet is announced.
If you do have weight problems how do you find a diet that is safe, effective and sustainable?
What you do is try to find a diet that includes a variety of foods that you can live with comfortably. You have to take a long-term view and include plenty of exercise.
A good diet is one that supplies all of the essential vitamins and minerals, and is not high in fat or protein.
Research on people, who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.
Be wary of diets that
Ban a specific food group
Promise a quick fix
Replace a balanced meal with a drink or a snack bar
Make recommendations based on single studies
Make recommendations to help sell a single product
Excess weight does not appear overnight and nor will it disappear overnight! In fact the faster you lose weight, the more likely you are to pile the pounds back on.
Seek out a program that will help you maintain long-term body fat losses by providing attainable solutions such as a program that promotes lifestyle changes, healthy eating and regular exercise.
Regular exercise is important (i.e. strength training) as it burns fat, boosts your metabolism and also increases your energy levels. Dietary changes can lead to initial weight loss, but this is only for the short term. Exercise is essential for maintaining weight loss for the long term.
Now let’s take a closer look at what food is made up of and then you will have a good idea of what to look for in your daily eating plan. Firstly we need a wide range of nutrients to perform various functions for a healthy life.
These nutrients include carbohydrates, proteins and fat and are all present in the food we eat on a daily basis.
The foods containing these nutrients are cereals, legumes, nuts, vegetables, fruits, milk products and flesh foods (fish, meat and poultry).
We need all these nutrients to live and thrive and since we receive them through the food we eat, our food must be well balanced and in the proper proportions.
Food is a fuel; the body requires this fuel for energy, which is measured in fats, carbohydrate and protein.
Each of these nutrients provides different amounts of energy and these are measured in calories.
Nutrient Calories per Gram
Carbohydrate 4
Protein 4
Fat 9
Let’s look at carbohydrates first, carbohydrates supply energy for our body, they provide fibre for the prevention of disease and taste and texture to food. They are found in cereals, potatoes, fruits and vegetables.
They come in two basic forms, simple and complex. Simple carbs are easily identified by their taste and are sweet. Complex carbs, such as potatoes are pleasant to the taste buds, but are not sweet.
They are then divided into two groups, high fibre and low fibre.
High-fibre foods are the healthiest choices for nutrition and the intake of these foods is associated with a lower incidence of cancer and diabetes. Carbohydrates supply the sort of calories easily burned during cardiovascular exercise.
They are often wrongly feared and considered fattening, but the most important factor in weight control is balancing the energy (calories) consumed.
Please remember:
Energy In is more than Energy Out = Weight gain
Energy In is equal to Energy Out = Weight maintenance
Energy In is less than Energy Out = Weight loss
Different foods affect the ability to exercise at different levels. High levels of exercise (cardio and strength training) require carbohydrate as a fuel source; at lower levels it is fat.
A lack of carbohydrate in the diet will lead to fatigue, the inability to exercise effectively, and excess fat consumption. When our food is digested, carbohydrates are broken down into simple sugars.
These sugars are absorbed by the body and used by the muscles or stored as glycogen in the muscles and liver. As our glycogen storage capacity is limited, carbohydrate needs to be continually topped up by the foods we eat.
But the body has an unlimited storage capacity for fat!
The average person is extremely vulnerable to fad diets and extreme dieting behaviours. The low carbohydrate diet is one of the latest eating plans to hit the streets.
This current diet craze is very popular but there are safer and more effective methods based on scientific research, to reduce body fat levels.
Low carbohydrate dieting is simply wrong.
Why is this? Just as a car runs better on a certain fuel, so does the human body. Unfortunately the latest low-carbohydrate fad diets are not the fuel mix the human body was designed to run on.
Carbohydrates contain 4 calories per gram, whereas fats contain 9 calories per gram. For weight loss, the priority is to decrease total calorie intake. Reducing the amount of fat in the diet will make the biggest difference in reducing total daily calorie intake and hence weight loss.
Carbohydrate intake is not fattening, excess calorie intake is fattening.
If you aren’t having enough carbohydrates in your diet you will experience:
Fatigue due to low blood sugar levels inadequate intake of vitamins and minerals
Low fibre intake, which may affect bowel movements
‘Bad’ breath due to the breakdown products of fats (called ketones)
The bottom line for carbohydrates and weight loss is to:
Try to balance carbohydrate intake with activity levels
Maintain energy levels by eating carbohydrate rich foods on a regular basis
Carbohydrate rich foods are normally low in fat and nutrient-rich
A real weight loss program includes all the food groups, strength training, and low-level aerobics, a slight decrease in your daily calorie levels and a program that can be followed for life.
In conclusion try to achieve a balanced diet, eating a balanced variety of foods will help you to feel great every day, ensure better long-term health and improve weight control

Helpful Tips To Lose Weight And Keep It Off

HOLIDAY CHEER WITHOUT THE FEAR! A GUIDE TO CHOOSING BOOZE FOR THE HOLIDAYS.
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There are hundreds, perhaps thousands, of weight loss plans and programs that promise to help you achieve the healthy side of life.
In reality it will be a firm plan in concert with your achievable goals that will be the one that works for you. These tips are a starting point from which to begin putting that plan into action.

Make realistic goals to avoid setting yourself up for failure. One of the things that can sabotage a diet is the thought that you are going to lose all the weight in a short amount of time. It probably took quite some time to put on the weight, and it’s going to take some time to work it off. When people don’t set a goal, they tend to give up and go back to old ways. By setting a achievable goal, you’ll keep yourself encouraged for the long haul.

One perfect weight-loss food gets less attention than it should: fish. Why is fish such a great choice? Most fish, even the higher-fat ones such as salmon and mackerel, are much lower in fat and calories than red meat. They are excellent sources of high-quality protein. They are high in valuable fatty acids. But best of all, fish is delicious! Broiled or grilled fish, fish creole, ceviche, and fish chowders are but a few examples of the wonderful, slimming ways to enjoy this diet-friendly food.

Try to always eat meals while sitting at the table. People that eat meals while they are doing other things, tend to eat much more than those that focus on eating their meal while seated at a table. Try to follow this, even if you are eating alone.

You need energy for a good workout. It’s a good idea to eat a snack a few minutes before you start to exercise. Do not choose something unhealthy, choose yogurt with frozen berries or some nuts.

If you are on a diet and want to save time and money, you should try buying chicken breasts in bulk at your local grocery store and cooking a week’s worth on Sunday night. This will help you make sure that you do not waste time every day cooking for lunch and dinner.

Water is one of the most important things to consume for weight loss. Water helps to reduce the toxins in your body, which can build up and lead to excess fat. Drink at least eight glasses of water a day.

Are you getting ENOUGH calories? One of the biggest weight loss “killers” is caloric intake. Do not skip a meal. Your first meal of the day should be the biggest and healthiest. It is the meal that will jump start your metabolism and set the tone for the day.

Weight loss can be a roller coaster ride if you are not focused on your plan. The tips and advice you have read here are some helpful ways to begin to take control. Devise and build a plan that is suited to your needs and your way of life and be consistent. Roller coasters are only fun in amusement parks.

You Need To Lessen Your Stress If You Want To Lose Weight

Robotic-Weight-Loss-Surgery-Pic-7
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Have you tried just about every diet out there?
Have you lost weight just to find it back again? With our proven weight loss advice you will be able to lose all the weight you want and keep it off. You can finally stop the yo-yo dieting cycle and see success.

Sandwiches are not as unhealthy as you think. You need to choose carefully what goes in your sandwiches if you are going to eat one. For instance, you can save up to eighty five calories if you replace mayonnaise by mustard. Most place where you can get sandwiches at can help you select the right ingredients.

What you eat is a significant aspect of weight loss. It’s not all about what you don’t eat. You should start everyday out with a healthy breakfast. Throughout the day, eat at least three servings of fruit and four servings of vegetables. It is also important to use healthy fats such as vegetable oil, olive oil, and nut butters. You also need to cut down on sugar and use low-fat dairy products.

The most successful weight loss plans include both diet and exercise. Eat healthy foods and exercise daily. While it is possible to lose weight using diet or exercise, using both of these helps you become more physically fit. Fitness and weight loss go hand-in-hand when you want a permanent weight-loss solution.

Try to eat more slowly at meals to lend a hand to your weight-loss efforts. If you eat with others, introduce conversations at mealtime to season your meal, and you will find you are likely eating less, because you’re not stuffing food in your mouth every moment of the meal.

Eat meals slowly, chewing thoroughly and enjoying each bite. It takes a while for your body to start feeling full, so if you eat too quickly, you will consume more than you need before you realize your stomach is full. Also, if you’re eating healthy, good-tasting meals, you’ll enjoy your food more by savoring it, which may prevent you from feeling deprived by your diet.

Dieting is one of the hardest keys to weight loss, but, unfortunately, it is equally as necessary as exercise. You cannot lose weight by eating unhealthy. If you are trying to lose weight, it’s time to start thinking about vegetables and salads. Another wise decision is to avoid fried foods and, instead, eat the baked alternatives.

If you find that a lot of your overeating stems from boredom then you need to focus on two things: water and chewing gum. This will help to overcome the oral fixation that is often associated with overeating. By chewing gum your taste buds will be stimulated with minimal calories.

As you can see, our tips are easy things you can do to see lots of success in your weight loss journey. If you will follow our tips and advice, you will be at your goal weight in no time and kick that extra weight out of your life.