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Health and Fitness in Baltimore, MD

Dieting And Weight Loss

What foods should you eat when you diet?
The most important part of a weight-reducing diet is caloric restriction. The number of calories that you eat must be less than what your body uses. The deficit in calories causes your body to burn your stored fat. The second requirement of a weight-reducing diet is adequate nutrition. Since you will be eating fewer calories, it is necessary to select foods that have all the essential nutrients needed for optimal health. The third requirement is to balance the proportions of macronutrients (protein, fat, and carbohydrate) to stimulate weight loss while achieving optimum nutrition.

The most successful diets producing permanent weight loss limit carbohydrate intake to less than 60 grams per day (240 Calories) by eliminating starchy and sugary foods. This amount of carbohydrate is approximately 13% of a daily 1800-Calorie diet. The remaining Calories need to come from protein and fat, for example, 600 Calories (33%) from 150 g of protein, and 960 Calories (53%) from 107 g of fat. When counting grams of carbohydrate, subtract the grams of dietary fiber from the total grams of carbohydrate to obtain the grams of carbohydrate actually digested. Reduce from your diet the carbohydrates that can be converted to fat and excess dietary fats that contribute many calories with minimal nutrition. Some diets do not require counting calories, but emphasize eating high-protein foods with an adequate amount of fats, brightly colored, high-fiber, non-starchy vegetables or fruits, small amounts of whole grain products with a low glycemic index, and avoiding foods and drinks with refined sugars and starches.

Healthy Diet
A Healthy High-Protein, Low-Carbohydrate Diet
Carbohydrates

Eat fish, lean meats, skinless poultry, eggs, tofu, nuts, yogurt, and low-fat cheeses. Include plenty of leafy green vegetables, colorful vegetables, and berries to meet the carbohydrate allowance. There is a wide selection of non-starchy vegetables that you can use in your menus, such as: asparagus, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, collard greens, cucumber, eggplant, garlic, green beans, green peas, kale, leeks, lettuce, mushrooms, mustard greens, olives, onions, parsley, spinach, and tomato.

Avoid starchy and sugary foods such as pasta, white bread, potatoes, white rice, and sugar-rich foods like candies, sodas and cakes. Avoid greasy or high-fat foods, specially deep fried foods or breaded fried foods such as fried chicken with biscuits, nachos, Alfredo sauce, oily salad dressings, and pizza. Remember that every tablespoon of fat has 125 Calories. Avoid alcoholic beverages because they are high in calories and non-nutritive. Above all, when you shop for food, read the list of ingredients in the labels and don't buy any products that contain hydrogenated fats. Eliminate any foods that contain hydrogenated fats or partially hydrogenated fats from your diet. These artificial fats can o...
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