Weight Loss and Basic Nutrition

In order to optimize your body for healthy weight loss a good diet is essential. With all the fad diets around it can be difficult to know what a good diet is. A basic knowledge of nutrition can help.   Though some things are still controversial, numerous studies reinforce the following basic information.

A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 60% of those calories should come in the form of carbohydrates, with 20% from fats and 20% from proteins.

Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates (starches), such as those found in potatoes and whole grains take longer to digest and allow the body to a balanced energy source.

Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are converted to amino acids, that are then recombined to form proteins used in muscles and other structures.

Meat can be a healthy source of proteins if it is lean and not overprocessed.   There are many good vegetarian protein sources such as beans and soy products.  About 3 ounces of protein per meal is about right for the average person. A cup of whole wheat pasta or brown rice is a good source of carbohydrates. Two or more cups of leafy green vegetables supply fiber, minerals and vitamins.

A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Butter,  margarine and cheese are concentrated sources of unhealthy fats that can sabotage a weight loss plan.  Be careful of the high sugar content found in low fat or no fat salad dressings and sauces. 

Though you could get the basics from a variety of sources, when considering weight loss in addition to getting the proper balance of nutrition.  It is important to have the nutrition information when making the proper food choices for your weight loss plan. Eating several small meals a day, instead of the standard three, can help keep your metabolism regulated for optimal weight loss.

Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. Cholestrol only comes from animal products, so choosing a healthy fat such as avocados can help you control your cholesterol level.

All sources of carbohydrates have four calories per gram. Healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), starches (potatoes, corn and brown rice) and beans with are also an excellent source of protein. 

Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they're essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients that contribute to good nutrition.

Making a list of items you consume will show you the relative amounts of helpful nutrients - and how many calories each contains. There are sources online that provide free nutrition calculators and recipe analysis.  Putting a little arithmetic into choosing your diet plan will help you reduce your weight and provide proper nutrition to create a healthy body.