Showing posts with label Saturated fat. Show all posts
Showing posts with label Saturated fat. Show all posts
Low Carb Dieting For Successful Weight Loss
Low carb dieting has become fashionable in recent years especially with the publication of the Atkins diet. Losing weight is a goal for so many people and everybody is looking for the quick and easy way to lose weight. Some people do not need to lose weight at all but still get stressed over a couple of pounds. Others need to lose for medical reasons and may have one hundred pounds or more that they want to shed.
There are many different diets out there including low carbohydrate diets and the truth is that most of them will achieve weight loss if they are followed correctly. This does not mean always doing what the diet says every moment of every day. What is more important is how you deal with the inevitable occasion when you eat too much or feast on foods that are not on the plan. If you can write this off and return to the plan without giving yourself a hard time, you are likely to succeed. Everybody has those days - the important thing is to let them go and accept them as just another step on the road to permanent weight loss.
It is also important to find a diet that you can easily follow. Low carb diets suit many people because the rules are quite simple. As the name suggests, the diet consists of avoiding or limiting foods that are high in carbohydrates. These include bread, pasta, potatoes, rice and other grains. Sugar is also a carbohydrate. Once you understand what these foods are, it is a simple matter to choose dishes that avoid them.
Most criticism of low carbohydrate dieting is based on the fact that the dieters will get most of their daily calories from meat, dairy and other high fat products. This can lead to high cholesterol and other problems related to a high intake of saturated fats. Medical advice is advised before starting this type of diet. Sometimes weight loss is good in the early stages but people cannot handle the restrictions in the longer term and start to deviate from the diet.
One of the problems that many people have with low carb dieting is the elimination of bread and pasta. No more toast, spaghetti or pizza! Many of the foods that are quickest to prepare are based around carbohydrates - burgers in their buns, fries, sandwiches, pasta and sauce. Beer and other alcoholic drinks are high in carbs too. It is true that alcohol is generally restricted on any diet, because it is high in calories and very low in nutritional value, but low carb diets put particular emphasis on this.
Still there are many foods that can be enjoyed on a low carb diet. If you are fond of meat you will relish the opportunity to consume beef, chicken and other animal products. The popularity of these diets is clear from the length of time that they stay on the bestseller lists. It is just a matter of what suits you. Low carb dieting works for many people.
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Overnight Weight Loss
The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the fact that there are more people than before who are classified as either overweight or are obese.
A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed.
The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery.
Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine.
Being overweight does not necessarily make a person unhealthy. It just makes the person a bit unfashionable. Studies have shown that people who are a bit overweight live longer than those who have normal weight.
There is no quick or overnight solution for quick weight loss.
Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and an exercise plan.
The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional. The patient has to be evaluated before any program can be made. The program usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
A good diet should have food from all the food groups.
This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.
The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight.
All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.
During the course of the program, the person should still consult with the doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan to further lose weight.
It is up to the person already to stick to the program to see that it works.
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The Pitfalls of Weight Loss Programs and Diets
Getting the weight off fast is so desirable that many of us are willing to sacrifice health and ignore common sense in the hope that some new weight loss program or scheme will work. This pipe dream can unfortunately outweigh the negative consequences. So let's examine the downside of dieting.
What Is An Unhealthy Weight Loss Program?
* Any weight loss program that is not nutritionally sound;
* One that works against what the body naturally needs like vitamins, minerals, and a minimum number of calories a day;
* One that requires you to go without eating (for example, fasting or meal replacement drinks);
* One that puts your body into an unnatural state, such as starvation or ketosis.
Your body can only lose a few pounds a week on a consistent basis. If you lose more than that initially, it's likely just water loss. So any weight loss program that promises you will lose five pounds a week, or 25 pounds in 3 weeks, is guaranteeing you will be losing water and muscle mass not fat.
Almost every popular weight loss program out there falls into one of the following diet categories: low calorie diets, meal replacement drinks, packaged foods, unbalanced nutrients, and ketosis diets. Let's see how they stack up.
LOW CALORIE DIETS
Whenever you drastically reduce your calories, the body enters an unnatural state and its defenses kick in. So when calories drop below, say, 1000 calories a day, your metabolism will shut down in an effort to conserve energy. And weight loss with a sluggish metabolism is very difficult.
Your body will start using muscle tissue to provide energy, which again leads to a decrease in the metabolism. Taken to an extreme, the body will break down its vital parts (such as the heart muscle) trying to meet its energy needs.
In addition to these drawbacks, trying to maintain the weight loss over time is nearly impossible because your body is now used to making do with very few calories. Going back to "normal" eating causes the weight to pile back on.
For this reason, low cal weight loss programs rarely work over the long haul.
MEAL REPLACEMENT DRINKS
One of the most unnatural things for your body is to go without solid food, which is what meal replacement plans ask it to do. Some people think that dieting will be easier if they aren't confronted with daily food choices and the pounds will just fall off. This may be true while they are on the liquid diet. But what about afterwards?
Where will the good eating habits come from after you've lost the weight? This is something that takes time, practice and knowledge. Dieters need to establish a healthy attitude towards a life-long eating plan. And no "fad" weight loss program or liquid lunch can help you with that.
Getting hooked on meal replacements can become a destructive way to view food. It often leads dieters to fear food or binge to "feed" their cravings after a long period of deprivation. And that's just the psychological side of the equation.
The lack of fiber in such weight loss programs can be a threat to good physical health. And when the body is denied enough solid food, the intestines go into overdrive absorbing calories and nutrients. This helps you during the diet period, but later it makes it much easier to regain the weight.
Another yo-yo weight loss program that hurts you in the end.
UNBALANCED NUTRIENT PLAN
Be cautious about any weight loss program that has strict rules about good foods and bad foods. Sure, high fat and high sugar foods might be considered bad for the waistline, but moderation not abstinence is key to success.
Why? Because eating the same foods every day (say, grapefruit or high protein meals) is going to result in two things: nutritional imbalance and boredom.
All foods are made up of the same nutrients in different amounts: fat, carbohydrates, and protein. It is the right proportion of these nutrients that will bring about weight loss - not the avoidance of "bad" foods and the consumption of only "good" or magical foods.
In the world of dieting, no one food or nutrient group is magical. Variety and moderation are the keys to a healthy diet and a successful weight loss program.
PACKAGED FOODS
To stay at your ideal body weight, you have to learn how to make proper food choices. By following a packaged food weight loss program you are postponing the inevitable, and spending plenty of $$$ in the process.
Another problem with this kind of weight loss program is that the foods provided are not always healthy. Read the package label and you will see chemicals, preservatives, sodium, sugar and saturated fats. And when all you can eat is packaged food, how do you plan meals with other people? Going out to restaurants and parties and enjoying family meals becomes a big hassle.
Your weight loss program then becomes a burden, not only to you, but to those around you.
KETOSIS DIETS
Ketosis has been defined as:
"An abnormal condition marked by excessive production of ketone bodies. Often caused by high-protein, low-carbohydrate diets such as the Atkins diet."
Atkins and certain other weight loss programs are based on the principle of restricting carbohydrates to the point that the body enters into ketosis. On the surface, a ketogenic diet seems to work for two reasons: First, you'll lose large amounts of weight, which is very pleasing to the dieter. Secondly, you don't experience hunger.
But there are serious drawbacks. Your weight goes down due to water loss (which occurs when you restrict carbohydrates) and a loss of lean muscle tissue. This is NOT true, lasting weight loss.
The loss of appetite comes from having ketones building up in the body, which can harm your health. Side effects of a ketosis weight loss program can include fatigue, kidney stones, gout, and muscle loss. The longer you follow such a diet, the greater the risk to your health.
Clearly not a wise choice of weight loss program, not for the short term or the long.
WEIGHT LOSS PROGRAM QUESTIONNAIRE
There are always new weight loss programs coming onto the market and going in and out of style. To evaluate if a weight loss program is healthy and sensible for you, ask yourself the following questions:
* Is the plan nutritionally sound?
* Will it help improve my weight, metabolism, cholesterol level, blood pressure, energy level, and general health?
* Will I be eating real food and not have to buy special formulas, drinks, etc?
* Will I be eating a wide variety of foods rather than just a few "diet" foods?
* Am I allowed to have some treats and eat my favorite foods?
* Can I eat out in restaurants, have a glass of wine with dinner, or some dessert?
* Can I follow this weight loss program without it interfering with my lifestyle?
* Can I lose weight without feeling hungry?
* Will l develop eating habits for life-long weight control with this weight loss program?
* Is this the last diet I will ever need to finally reach and maintain my ideal weight?
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Article Source: http://www.articlesbase.com/health-articles/the-pitfalls-of-weight-loss-programs-and-diets-264587.html
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Tablets to Help In Weight Loss
There are many factors that have contributed to this such as the rise in the number of fast foods joints that contain a lot of saturated fat in the meals, the use of refined sugar in sodas and other processed foods, eating food with less fiber, genetics, overeating and as people age slow metabolism.
Since losing weight takes time and most people can’t wait to get rid of it, these people have decided to take the fastest way out which is through the use of weight loss tablets.
In the 1950’s until the late 90’s, doctors prescribed drugs for weight loss. The drug works by increasing the serotonin levels in the brain that makes the brain believe that the stomach is already full and thus, increases the person’s metabolic rate.
It was only after scientists discovered that these drugs had side effects and were related to cause heart valve disease that these were taken off the shelves.
Later on, modifications have been made and new drugs were developed and prescribed by doctors and many of which are still waiting for FDA approval.
The idea that a simple drug can change everything without the need to change ones diet or sacrificing anything is very tempting since people have seen friends and family members use it and have shown tremendous improvement.
This has made a lot of people spend millions of dollars every year to also experience this miracle and has given drug companies a lot of money making the drug and selling it.
Diet pills can be purchased either over-the-counter or prescribed by a doctor. Even with the advances in medical technology, these drugs still pose a health risk to the public. Problems in patients can be unpleasant such as diarrhea and vomiting, harmful such as tightness in the chest and in the urinary tract and fatal such as a heart attack or a stroke.
An overdose in using weight loss tablets can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.
The side effects vary depending on the lifestyle and health of the person and can be minimized as long as one consults the doctor and follows the prescribed dosage when using it.
Should one decide to stop using the drugs, studies have shown that a person will experience withdrawal symptoms and side effects. These include noticeable mood swings, hyper-activity, and pain in the stomach, insomnia and nightmares, severe irritability, extreme fatigue, depression, nausea, vomiting and trembling.
A lot of clinical tests will show that the taking this weight loss tablets really work. But this can only work if it is done with a low calorie diet and an exercise plan.
A person can jog every morning or sign up and workout in a gym. Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
It is up to the person already to stick to the program to see that it works.
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Free Weight Loss programs
One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.
Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.
Carbohydrate Addict's Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.
Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.
The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.
Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.
Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.
The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.
Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.
The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.
Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.
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