The key to weight loss is a healthy diet and good, balanced nutrition. It is unfortunate that the majority of people haven't a clue as to what good, balanced nutrition means. If you are one of those people needing to loose weight, but you haven't a clue as to what is a good carb and what is a bad carb; then you need to read Dieting for Idiots before you even begin to consider starting a diet geared towards loosing weight.
Making it Simple: Confused about dietary guidelines? Let Dieting for Idiots explain things: Basically, you want to eat a large variety of fresh fruits, vegetables, dairy, protein, and whole grains. Fresh does not mean fried, backed, or smothered in high calorie dressings or sauces. Fresh does mean uncooked, braised or steamed. Vitamins & Minerals: Nutritionists suggest a total of five servings a day of fresh veggies and fruits. Why? Fresh vegetables and fruits contain key vitamins and minerals needed for the body to function, as well as antioxidants to fight aging and cancer. Women, especially, need to make sure they get their daily balance of calcium.
Dieting For Idiots suggests 3 servings daily. This is easier than one might think: a glass of milk in the morning, a cup of yogurt for a snack, and cheese on your lunch sandwich or salad. Calcium is vital for strong bones and good teeth. Whole grains are high in fiber and lower in fat and calories (and they taste better than their white, bland counterparts). Whole grains fight certain cancers and provide energy. Proteins are what we need the least of , yet we eat the most of it.
Usually, a meal is planned with the protein being the main ingredient and the vegetables being the side dish. Nutritionists suggest only 3 portions daily. (Hint: a portion is only the size of your palm). Good carbs verses bad carbs: The most basic carbohydrates are basic sugars (found in candy, sodas, jams, and jellies). These carbohydrates are typically the ones that become glucose (blood sugar). Complex carbohydrates are the result of many sugars linked together.
Complex carbohydrates are found in vegetables, fruits, whole grains, and beans. Despite the nasty reputation carbs have been given; they are very important. Our bodies gain most of our energy from compound carbohydrates. Dieting for Idiots demystifies the glycemic index. Carbohydrates turn into blood sugar which then causes the pancreas to produce insulin.
When bad carbs are consumed, insulin level goes haywire causing hunger (and possible contributing to weight gain, cancer and diabetes). To control insulin spikes, eat foods that are low on the glycemic index. Saturated fat is the nasty stuff found in cookies, cakes, animal meat and whole dairy products.
Saturated fat can lead to weight gain, cancer, and heart disease. Don't panic, saturated fat is fairly easy to control. Limit sweets, eat low fat meat (chicken, pork, filet mignon) and eat low fat dairy products. Now that you have the basics, you are better prepared to start your weight loss program.