There is only one best diet and it’s no more than learning how to eat the way we should all be eating. If everyone knew how to eat properly and just did it instead of eating for pleasure or neurotic satisfaction, we would all be healthier. Here’s how to eat (and lose fat) according to the best experts in health and nutrition on the planet, the US National Institute of Health.
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macronutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macronutrient ratios to accommodate the extreme demands of special activities such as athletics or inactivity due to illness.
Note: Here are the details in case you’re interested. —> http://health.gov/dietaryguidelines/2010.asp
and here —> http://www.nlm.nih.gov/medlineplus/nutrition.html
You get to make the food choices (no supplements without a doctor’s recommendation) based on culture, available foods, personal preferences, your resources, food alergies, etc. However, the words "varied", "wholesome", and "high quality" are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.
If you want to burn body fat, simply decrease portion sizes of your food such that your daily intake is 500 calories less than your daily burn rate. That should result in a loss rate of one pound per week.
Tracking your calories is crucial to your fat loss and maintenance. Tracking your macronutrients is crucial to your health. And, of course, it is implied that you will learn how to read labels, weigh portions, do food lookups, enter data, interpret data, etc., if you don’t already know how. It’s all easy stuff and, if you persist, it will eventually become such a routine that you’ll be able to enter data from your cell, know what your daily nutritional requirements are real time by the hour, interpret labels and estimate recipes, plan cheats, and, best of all, not have to rely on the scale to tell you if you’re losing, gaining, or maintaining.
Low carb or hight protein diets are just plain bad. They put extreme limitations on your food choices and rob you of carbs by upsetting your macronutrient ratios. They only reason they ever became popular was because they allowed people to eat a lot of fat so they could eat bacon and fatty foods while losing weight. And, of course, they could all get fat again once they stopped the diet which they could not do indefinitely without becoming unhealthy.
If you don’t know how to proceed, here are the only two websites you need to get you started with proper eating habits.
1. This site has a wide range of information about foods, fat, diets, and exercise with calculators, diet tips, food facts, etc. —> http://www.freedieting.com/
2. This website is a great way to track calories, macronutrients, water, and exercise. It also does all the math for you and makes it super easy to look up foods to enter into your online food intake diary. There’s a discussion forum where you can exchange info with thousands of other dieters. —>http://www.myfitnesspal.com/
Here’s my food intake diary as an example —> http://www.myfitnesspal.com/food/diary/clickmaster
Remember, always follow the science while avoiding fads, supplement, etc. Below are some excellent sources for information if you would like to do some research into health, nutrition, or fitness.
Good luck and good health!!
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⢠MY FIRST CHOICE http://www.usa.gov
⢠NUTRITION DOT GOV http://riley.nal.usda.gov/
⢠ALL ABOUT FOOD http://www.mypyramid.gov/
⢠FOOD DATABASE http://nutritiondata.self.com/
⢠BEST HEALTH WEBSITE http://nih.gov/
I’d just like some feedback on simple things people may know of to burn calories on a daily basis. I have been going through one of my phases for the past week now, and I have been exercising a lot also, but I have a very busy schedule and don’t get to near as much a day as I’d like to so if anyone could help me out with little things I could do to burn some cals throughout the day it would be greatly appreciated!! Thanks!!
About How Long Will It Be for Weight Loss Results?
What a great weight loss question:
Cutting calories+working out = DEFINITE and wayyyy noticeable results. You may not see them the first couple of weeks but trust me, you WILL see them before the 1 month mark hits and maybe even sooner! it just depends how much you put into it because the more you put, the more improvement you will see. There’ll be times that will be hard because not everyone around you may watch what they eat and you’ll be tempted to give in but stick to your healthy diet and you’ll be glad in the end!
Good luck to you!