Healthy Eating For Weight Loss Keys To Know For Maximum Results.
How do we practice healthy eating for weight loss? This is a common question for everyone. The rate of this question is usually higher in African countries like Nigeria, Ghana and likes because our food comprises mostly carbohydrates. Know one thing “Your only limitation is you”. Weight loss is not as magical as seen in most Television shows and likes. It takes constant dedication towards what you want to achieve. Anyone anywhere in the world no matter what their food comprises can practice healthy eating for weight loss. When it comes to weight loss there are countless options everywhere. Some will say “Try this method to lose weight…” “Try dieting and avoid carbs…” “Avoid taking too much caloric food…” The list goes on. Now how do you identify the truth in all these craziness? Read on to find out some vital keys because, in all of these myths & misconceptions, there lies an answer.
Healthy Eating For Weight Loss Myth A. Eat less to lose weight
That sounds like an easy decision, isn’t that so? All things considered, you would think in this way, however here is the reality. Your metabolism requires a certain amount of calories in order to keep functioning, and it wants to keep functioning. If the metabolism is not served what it needs just to function, it will not steal from other parts of the body. It will slow down. Most people need 1200-1500 calories every day to keep their organs working properly with energy. Striking the balance is key. You want to reduce calories enough to burn body fat as energy, but you don’t want to compromise your metabolic rate. How do you strike this balance? Eat a normal, natural, healthy diet, like what is described in this site. Never starve. Reduce calories to the point of feeling energized, not depleted, and make sure your calories do not go under 1200 calories.
What if you don’t? Well, the saying is valid. Your metabolism has to adjust to a new, lower-calorie lifestyle. As it adjusts, you may see some weight drop off, but an energy loss may occur. Then, when you go off of the extremely low-calorie diet (as most people do), the metabolism is slowed and you find that the extra calories are now stored as fat. It is a cycle that many dieters have trouble with. If you never start this pattern, you will most likely not have a yo-yo dieting problem.
Reducing calories doesn’t mean starving. Fruits and vegetables that take up a lot of space and have a lot of fibre do not have a lot of calories. For example, an entire cucumber has 14 calories. A sausage that size could have up to 1400. So, a big plate of vegetables with a balance of proteins and fats can fill you up without all of the heavy calories of other choices.
Healthy Eating For Weight Loss Myth B. Cut out a macronutrient to lose weight
You have probably heard it before. Cut out fat or cut out carbohydrates to lose weight. The no-fat diet was popular in the 1990s. As a result, people did not get enough fat for basic organ and brain function, they became deficient in fat-soluble vitamins, and they gained weight from all of the extra sugars they were taking in to make up for the fat.
Many times in history, different dietary gurus have recommended cutting out carbohydrates. A complete loss of carbohydrates means that the body is trying to run energy off of fats and proteins, which it does not like to do. The body will feel sluggish in several ways, including a loss of bowel and kidney proper function. This could prove actually dangerous, as toxin removal is necessary for organ function. The stress on the kidneys can be enough to cause ketosis, a mode of kidney function that over-stresses them. Carbohydrates also hold the vast majority of naturally attained vitamins. Taking a supplement will not make up for lacking them in your diet.
Why the success rate? The weight loss is mostly fluids. Fluids are quickly flushed out when the body does not consume enough watery foods to keep skin and organs full. Obviously, losing an entire macronutrient usually means less food, which means sometimes there are fewer calories and therefore causes weight loss.
The scariest side effect of all is that the carbohydrates that the brain needs to survive are not coming through the diet, so the brain will literally steal its food source from muscle tissue. So, muscle loss is a major side effect of this sort of diet. Muscle loss means a serious blow to the metabolism, which in turn means that when the person gets tired of living without a macronutrient and starts to eat normally again, the metabolism is too slow and the new calories introduced become fat.
Healthy Eating For Weight Loss Myth C: Drink (or eat) this and the calories won’t count!
We know this is a silly idea, but several different diet plans have started with this idea. The acids from certain foods or drinks will counteract with the food calories, and you will flush them right out! The upside to doing something like this is that it could cause you to consume fewer calories. Eating a watery fruit or soup before eating a meal can cause a fuller feeling and therefore cause you to eat less. This is a positive thing, especially if the pre-meal course is something healthy. But, it will not counteract what you actually eat. The fibre from a fibrous fruit or vegetable can attach to fat and help expel it, but it will not make negative calories. The message? Sure, try to eat a soup or a fruit before your meal if you are trying to lose weight, but don’t believe that what you eat does not count.
Healthy Eating For Weight Loss Myth D: Eat all day!
The myth to this is that it creates the image that we should feel full all of the time. Feeling full all of the time probably means excess in calories. The better principle would be to eat when you feel your body needs more fuel or you start to become hungry. Not when you are starving, and not when you are full.
Weight Loss Myth E: Eat things in a certain order at a certain time
There are many diets that propose that you schedule your day on a very strict diet with specific foods at a specific time. There is some fuzzy science here about what the body will use at certain times and how the food will interact with other foods. Eating a balanced meal or snack every time is still a better choice and doesn’t cause so much stress.
Weight Loss Myth F: Hormonal Injection Diets
I will tell anyone that they should look into balancing their natural hormones, such as thyroid, that may be lacking or changing with age and life experiences. But the idea of injecting or taking a hormone that does not naturally occur in that person’s body is not safe or healthy. On top of that, the doctors that prescribe these sorts of diets also prescribe a diet of 500-1000 calories, which is dangerously low.
Yes, look into your hormones. See a doctor about thyroid, estrogen, progesterone, and testosterone levels if you are feeling that your energy, aggression, anger, and mental state are changing or uncomfortable. These hormonal imbalances can cause weight fluctuations as well. But a hormone that does not belong could not possibly be a welcome introduction to the mechanisms present in your body.
Weight Loss Myth G: I can just take a pill!
You didn’t gain weight with a pill. Why would you lose weight with a pill?
Pill 1: Phentermine.
Remember Fen-Phen? Well, this is the Phen in Fen-Phen. The combination of the two drugs in the original Fen-Phen was causing documented heart problems. The FDA banned Fen-Phen from the market, and lawsuits ensued (not to be punny!). Phen is the second half of Fen-Phen, called Phentermine. Phentermine can cause lethargy and depression. Does that sound like a good way to lose weight?
Pill 2: Orlistat
Orlistat works like an overactive fibre. It attaches to fat and sends it out through excrement. Imagine having hyper amounts of fibre and the effects it has. This is similar to the effects of orlistat. At this point, the customer must take into account the lack of nutrients from food being overly expelled, and then what it does to the natural digestive system and the bacteria involved in digestion. The FDA, in fact, reports some problems with liver damage in users of Orlistat.
Pill 3: Ephedra (ma huang)
In the United States, Ephedra is illegal in weight loss pills. Ephedra is an appetite suppressant, but with the side effects of breathing problems and heart palpitations. Ephedra can cause hypertension (high blood pressure), arrhythmia (heart irregularities), heart attack, and stroke. All of this for a pill that may decrease appetite a little?
When it comes to losing weight, there is not a better plan than having a good dietary and exercise plan. Trying to go about it too quickly or brashly can lead to serious health complications. The weight did not happen overnight, and weight loss will not happen overnight.