Nutrients: Their Vital Role in Weight Loss
Weight loss programs traditionally focus on calorie reduction.
This nutrient guide will introduce you to all of these nutrient types and illustrate how to incorporate them into a workable weight loss plan.
Water
This is the most basic and important nutrient in any diet, whether your goal is weight loss or weight maintenance. On average, adults need 2 liters of water a day. So whether you are thirsty or not, make it a habit to drink at least 8 glasses a day.
Carbs
Unrefined grains, cereals, beans and peas, and vegetables are good sources of complex carbs. Maximize them in your diet and minimize the refined carbs: white flour products, white rice, sugar and sugar products like sucrose, dextrose, maltose, glucose and syrup. The only good form of sugar is fructose, or fruit sugar.
Eating the right kind of carbs in moderation is the key to success.
Protein
Opt for a balanced diet that meets these simple standards:
• Low fat, with only small amounts of polyunsaturated fats
• High fiber
• Lean meats/fish
• High complex carbohydrates
• Low fat dairy products
• More aerobic exercise
Fat
Your skin, hair and nails require essential fatty acids (EFA) to be healthy and strong. So do all your cells. So eliminating all fats from the diet is counterproductive to your healthy weight loss goals.
EFAs are found in foods like fatty fish, wheat germ, nuts, seeds, soybeans, corn oil, sunflower oil and safflower oil (the last 3 should be taken sparingly). Mono unsaturated fats like canola, olive and peanut oil are considered "good fats" as they can protect against heart disease.
Fats to avoid: Saturated fats like butter, shortening, palm oil, coconut oil, cream and full fat dairy products, fatty meats, hydrogenated fats usually found in margarines and packaged snack foods.
Look for:
Total Fat: the less the better. Four grams or less is good, two grams or less is best.
Types of Fat: Avoid saturated. Seek out products with mono or poly unsaturated fats.
Calories from Fat: 20% is the ideal amount for weight loss purposes.
Sodium: Choose foods with less than 300 mg of sodium per serving.
Fiber: 30 grams per day is a good goal.
Sugar: Also labeled as sucrose, dextrose, maltose, corn syrup, brown sugar, etc. Keep intake as low as possible.
Daily Values: These are based on a diet of 2,000 to 2,500 per day, too high for most people on a weight loss diet. So the DV listing may not be useful to you.
Nutrients in Weight Loss: Summary
As you can see, being very familiar with the nutrients you consume is vital to achieving your weight loss goals. And the best part is that sensible eating is the only sort of diet that is sustainable and can easily be continued for life. So your weight loss accomplishments can be achieved and then maintained for years to come.
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