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Fad diets are mostly hype

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Add to Flipboard Magazine. Fuente: Eating For Health - View all news from this site
Fad diets are mostly hype Fad diets are mostly hype

Fad diets are mostly hype






Who doesn?t want to take off any extra pounds easily and fast"  So many people who want to lose weight fall for the latest fad diet.  A recent articleon Popsugar noted that if one wants to take off the fat and the weight, there are 7 basic principles to follow.  Last week we talked about staving off those holiday pounds.  If you already have added a few pounds from the Thanksgiving feast or those holiday parties, here are some of the basics to keep in mind. Popsugar asked registered dietitians and personal trainers? advice on how to get rid of the extra fat but not the muscle as one takes off some extra pounds. 
      1. Cut out some calories but still eat healthy.  Don?t cut the ?carbs? and then decide to cut out bread like whole grain bread.  Not a healthy choice.  And don?t just focus on cutting back on food to lose a few pounds.  A simple fact we cover in the nutrition class is that one pound of weight equals 3500 calories.  So, to lose just one pound, one needs to cut back on 3500 calories.  I always emphasize that one shouldn?t just cut back on calories and thus food but to also increase exercise to help burn off those calories.  Jim White, a registered dietitian and ACSM-certified personal trainer, toldPopsugar about how to create a calorie deficit, ?This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods.  This ensures that you?re giving your body enough nutrients during periods of weight loss?.  
Cut Calories but ADD Exercise      Never cut back too much on calories as you can slow down your metabolism, making it even harder to lose weight.  And, making it harder to take in the nutrients you need every day.   According to Harvard Health Publications, men should take in at least 1500 calories a day and womenat least 1200 calories a day. 
 2.  Cut some fat ? but keep healthy fats in your day.  Skip the deep-fried foods like French fries and chicken and go for a handful of nuts, some avocado.  If you do like fried foods, limit them, say to once a week.  Sauté foods with Olive oil, Canola oil, Sunflower oil.  Use more PAM when cooking.  Jim White recommends a macro ratioof 40:30:30 ? or 40% of your calories from carbs, 30% of your calories from protein and 30% of calories from fat.  I choose to have less fat calories and eat more carbs.   
      3. Choose healthy Protein ? choose lean protein and skip the deep-fried foods.  Choose the grilled chicken over the fried chicken. Fish is always a healthy protein choice.  Emphasize protein at each meal including breakfast.  Protein sticks with you so you won?t be as hungry after a meal containing protein.  Choose that yogurt at breakfast, bring some yogurt for...
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Fad diets are mostly hype Fad diets are mostly hype

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News source: Eating For Health
Publication date: 08-12-2019 16:05
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