We need carbohydrates in our diet. They are the source of fuel the body uses for energy once broken down during the process of digestion.
During digestion, carbohydrates are broken down into sugars, providing the body with a steady source of energy. Carbohydrates are measured using the Glycaemic Index.
Once you understand the difference between high and low GI carbohydrates you will know which offers the best quality fuel for your body.
We touched upon this earlier in terms of the types of fats to avoid and the kinds that we should be incorporating more into our daily diet.
Foods High In Fat – What To Watch For
Ok, you know about saturated and Tran’s fats. The fats that tend to be solid at room temperature are of the saturated kind.
Here are some common fats that are high in saturated fat content:
Up to this point you know how important diet and exercise are with respect to your weight loss. You know that to lose weight you have to eat. Severely restricting your calories to crash diet levels won’t only hinder your weight loss effort but it will damage your body in the process.
You have also learned that when you deprive the body of food it will feed off itself for survival including burning precious muscle tissue which alarmingly also includes the heart. This is why some dieters on extreme calorie restriction diets often die of heart failure because the heart has been broken down and weakened. So please don’t shock your body by starving it.
The approach you should be taking is from a scientific standpoint, don’t worry anyone can do this and you certainly don’t have to be a doctor to understand it.
Centimetres Or kilograms? Which is more important? When we start a weight loss program we become obsessed with the scales weighing ourselves several times a day to see if that pesky little needle has shifted. Suddenly our entire diet's success teeters on that one measurement. We weigh ourselves before we eat and after we pee. We weigh ourselves 2 or 3 times a day to see if we have dropped any additional weight throughout the day. Don’t let that scale turn you into a complete fruit basket!
You can dump fat permanently by simply starting with your mind.
Through education and sound knowledge on knowing how your body burns and stores fat means that you are in a strong position to finally shed the weight once and for all.
Knowing how to recognize fad diets and how to avoid them means that you are so much more ahead of the game than you were before. You won’t be tempted to fall for these fly by night diets that promise the earth and deliver nothing but disappointment.
There are several reasons why we gain weight of which we will delve into in more detail.
What We Eat – Our Calorie Consumption
When we consume more calories than we burn our bodies store the excess away as fat. As I mentioned before our bodies are extraordinary and tend to store away any excess fat we don’t need in case of leaner times that might lie ahead. Think of how our ancestors lived. They would have to go for days, maybe weeks without food until they completed another successful hunt.
Grains, whole grains, cereals, breads, pasta
Vegetables and Fruits
Dairy, milk, cheese, yoghurt
Meat, protein, poultry, fish, eggs
Breads, cereals and grains give you sustained energy throughout the day as well as giving you bulk to help properly clean out your bowels protecting you against bowel cancer. In fact by just adding 35 grams of fibre per day can reduce rectal cancer by 67%.
If any of the diets you have tried in the past fell into any of these categories, there’s a good chance it was a fad diet.
1. Diet promises you will lose lots of weight in one week with little effort
2. Diet fails to mention disclaimers or recommend doctors consultation prior to dieting
3. Diet suggests you eliminate entire food groups from your eating plan such as carbohydrates or dairy or vegetables
Apart from the fact it has the word “die” in it, I don’t much like the word. Diet gives the impression of a temporary solution. We go on a diet suggesting we will come off it after a period of time. When we reach that end, the old habits and weight come flying back.
If you are on a diet you are losing weight for the here and now. If on the other hand you want to lose weight on a more permanent basis this is what I refer to as a “lifestyle change”.
There are some medications of which the side effects can be weight gain.
Medications such as some antidepressant drugs can cause you to sleep more and expend less calories making you more susceptible to weight gain. There is also a tendency to snack on more carbohydrate rich foods which also contributes to weight gain.
My name is Dave Hagger, founder of Seriously Fit Bootcamp
As a fitness professional I frequently meet people who want to lose weight but just have no idea where to start.