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What is a Balanced Diet For Losing Weight and Good Health?

The amount of calories you need to eat depends on whether you are a woman or a man. It depends on your body structure and your level of activity. So you need to make some adjustments to the numbers I deliver.

If you eat about 1800 calories daily, you can gradually shift your intake to 1600. Work from this level in a month to 1400 calories. Don't go below 1200 calories a day. If not, you can relieve your stress.

If you are just starting out and eating 2400 calories, reducing your calories to 2000 or 2100. If you do not lose weight in 2-3 weeks lower your calories. Over a month you can drop to 1600 calories and see if you start losing weight. If you do, stay at this level.

It's not a good idea to make drastic changes in your diet because your body can respond and go into "starvation mode." In this mode your body will store more fat so it is difficult to lose weight.

Remember not to eat snacks. When you eat high quality foods, you need less food to be satisfied than to eat light snacks.

Protein, Carbohydrates, and Fat

There are many ideas for combinations or percentages of what you should eat from various nutrients - protein, carbohydrates, and fat. I do not believe that the right percentage exists, which will provide weight loss and good health for all individuals. Each of you will need different percentages depending on your weight, health, body structure, emotional make-up and many other conditions. For this reason some diet programs work with some people and not with others.

One of the best eating habits programs to help you lose weight is to eat:

* quality protein

* low glycemic carbohydrates

* quality fat

* high fiber

* High water consumption

Quality Protein - essential for the body to survive. There are 8 essential amino acids and 14 are not essential. Proteins are used to regulate certain body processes by contributing to various chemical reactions and by creating a number of chemicals.

Consuming excess protein results in acidic body, which affects the disease. Self-consumed protein causes a 25% increase in your metabolism. When combined with fat and carbohydrates there is only a 10% increase. What this means is that eating more protein and less fat and carbohydrates gives you an increase in metabolism.

It is recommended that around 30% - 35% of your eating habits consist of protein.

Carbohydrates - made up of simple and complex sugars. When carbohydrates are eaten, they are broken down into sucrose, which is easily absorbed by your cells. Sucrose is converted into energy in your cells. If you eat a lot of high glycemic carbohydrates, your blood flow will increase with sucrose. The excess sucrose in your cell is converted to fat and stored.

As most people have gained the weight of eating high glycemic carbohydrates, it is best to change your eating habits and reduce your carbohydrate intake. Generally people have eaten 80% of high glycemic food (HighGF) and low glycemic food 20% (LowGF.) You need to change it to 80% LowGF and 20% HighGF.

This means that you need to limit foods like potatoes, bread, corn, pasta, muffins, and any flour product. HighGF promotes fat storage because the more sucrose you have in your blood, the more sucrose is added to your cells with insulin.

You need to focus on food, which is LowGF. Most of these foods are vegetables with small amounts of carbohydrates and high fiber content.

LowGF does not promote fat storage because less sucrose is in the blood and less controlled in your cells.

Quality Fat - eaten by your diet, prevents sugar from moving quickly to your bloodstream.

You need to eat more good fat. It's the fat that will help you lose weight. Good fats are omega 3, omega 6, and medium chain fatty acids, MCFA.

Here is a breakdown of the amount of each type of fat you should eat. This percentage is what you need to do in order for fat to give you good health and help you lose weight.

* 10% saturated fat

* 20% saturated unsaturated fat

* 60% single unsaturated fat

There you have it, the number and percentage of protein, carbohydrates, and fats that give you a balanced diet so you can lose weight.



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