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Carbohydrates
Naturally people tend to eat more carbohydrates than any other food; this is because carbohydrates are very high in calories (energy) and also contain a lot of nutrients that the body needs. Carbs have acquired a bad reputation, in recent times, because it is widely assumed that they are solely responsible for obesity; but this is not quite the whole truth. Carbs are meant to provide the body with energy so you would only have a serious carb problem if you eat a lot of carbs but lead a very sedentary lifestyle.
For people trying to lose weight, you will have to cut down on your carb intake while simultaneously increasing your exercise hours. Increased exercise is very important because when you limit calorie intake, the body usually responds by burning muscle to create the energy that it needs but what you what is fat burn. When you work out, though, (particularly when you do resistance training) your muscles will be stimulated to grow and this process will cause fat to be bumped up the queue to be burned for energy.
Recommended portion: 40% of daily meal
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Protein
As we’ve just seen, muscle building is essential for fat loss; but exercise alone won’t give you optimal levels of muscle growth. A high protein intake will be required to support muscle growth, so as you cut down on carbs, you should be picking up on protein.
Recommended portion: 30% of daily meal
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Fats & Oils
Fats and oils can very easily turn into fat in the human body so for people trying to lose weight, eating fats and oils might sound like the worst possible idea; but fats and oils also play a very important role in the human body so you can’t completely cut them out either. The thing is, you need to understand the difference between healthy fats and unhealthy fats. Food and drinks such as soda, fried foods, and foods with a high sugar content usually contain two types of fat known as trans fats and saturated fats. These type of fats are very unhealthy for the body and should not be consumed in significant quantities.
Poly saturated fats and monosaturated fats, however, are actually healthy and help to limit the negative effects of cholesterol on the heart and other organs.
Recommended portion: 10% of daily meal
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Fruits and Vegetables
Fruits and vegetables are generally very healthy and nutritious foods and can actually play an advanced role in the battle for weight loss. Most fruits and vegetables have a high fiber and water content which create the feeling of being full when eaten; so you could substitute any unhealthy snack for a fruit such as bananas or avocados to gain healthy nutrients and stave off those infamous mid-meal hunger pangs.
Recommended portion: 20% of daily meal
Conclusion
A balanced diet is one key to healthy living and weight loss, so make sure you follow these tips and guidelines.
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