Analyze your food according its macronutrient content. Foods are comprised of three basic building blocks, fats, carbohydrates and protein. Fats have more than twice as many calories per gram as proteins and carbohydrates, 9 vs. 4. We need all of them in a healthy diet. The Zone Diet, one of the best balanced, urges that people get 30% of their calories from Fat and Protein and 40% from carbohydrates. Barry Sears, PhD told me that it isn’t a magic ratio, but is a good starting point for finding what works for you.
Step 2
Be smarter about your diet and monitoring your fat gram intake per day. Because fats are so calorie dense, cut out the bad fats. Eliminate all trans fats, such as partially hydrogenated fat or margarine. Trans fat is an artery clogging fat that not only raises the bad cholesterol, Low Density Lipoprotein, but lowers the good cholesterol, High Density Lipoprotein. Minimize saturated fat, like butterfat and that from meat which gets converted by your liver to cholesterol.
Instead when it comes to fat, favor essential oils like canola and olive oil, fats from avocados and nuts, as well as Omega 3 fatty acids from fish and flax seed oil which are good for the heart.
Step 3
Choose whole food carbohydrates. Sugar, white flour, alcohol, and other refined carbohydrates produce a quick rise in blood sugar, which leads to an insulin spike. This roller coaster produces premature hunger. Overtime, it can lead to insulin resistance and type II diabetes. Minimize calories from refined carbs and substitute nutrient dense carbohydrates like fruits, vegetables and whole grains so that your blood stream will have a steady supply of hunger-fighting glucose.
Cut out high calorie food low in nutrients. You know the list: mayonnaise, whole milk, cream, ice cream, most desserts.
If you feel the need for something sweet, choose a small amount of very dark, semi sweet chocolate or better yet, fruit. Fat free yogurt with a touch of honey and real vanilla, makes great fruit salad topping.
Step 4
Eat enough lean protein, primarily from fish and plant sources. It’s the key keeping your calories low and losing weigh in the process. Protein is digested more slowly than carbohydrates and is the essence of the Atkins diet. Despite what Dr. Atkins insisted to me, the saturated fat allowed in his diet will eventually cause heart disease, but he was right about eating enough protein to naturally keep your calorie consumption low.
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