Be sure most of your carbs are from whole grains or fruits and vegetables, which supply energy, nutrients, and fiber. Aim for 6 servings of whole grains, 4 servings of fruit, and 5 servings of veggies per day.
Your body needs all three food energy sources to function properly: carbohydrates, protein and fats. Diets that restrict certain food groups to less than recommended amounts may deprive you of important vitamins and nutrients.
For example, diets that strictly limit carbohydrate intake may rob you of the important B vitamins, selenium, magnesium, and fibre found in whole-grain foods or the disease-fighting carotenoids and flavonoids found in fruits and vegetables.
For optimum health, stick to carbohydrates that raise blood sugar levels slowly, such as oatmeal, brown rice, barley, and whole-grain breads and cereals. Steer clear of high-glycemic index carbs, such as white rice, and cookies, cakes, bread, and pasta made from white flour, which tend to cause unsteady spikes in blood sugar levels.
Saturday, June 28, 2008
Thursday, June 19, 2008
Counting Calories
Many people underestimate their total calories intake and consumption. For instance, estimates that its food supply produces 3,900 calories for each person per day. Man is claims to consume an average of 2,618 daily calories, while woman report eating 1,877 calories. The fault, experts say, lies in the large portion people eat and this confounds the estimates.
To lose weight, it all goes back to basic health science and common sense. We have to burn more calories than our intake. The trouble is trying to figure how much we have to burn without becoming emaciated along the way.
The basic rule is to multiply your current weight in pounds by 15. This gives you an estimation of the total numbers of calories needed to maintain your current weight, assuming that you are moderately active.
Consider that you are a woman weighting 120 pounds and standing at 5 feet 2 inches - that is approximately 12 pounds higher than what can be considered healthy. So, by multiplying 150 and 15, it gives you an estimated daily intake of 1,800 to maintain your weight calories.
But to start losing weight, calorie consumption should be lowered by 200 to 1,000 calories from the weight maintenance estimate, i.e. between 800 and 1,000 calories. This provides for a healthy weight loss rate about one pound a week.
Again, moderate exercise is necessary to achieve target goals.
To lose weight, it all goes back to basic health science and common sense. We have to burn more calories than our intake. The trouble is trying to figure how much we have to burn without becoming emaciated along the way.
The basic rule is to multiply your current weight in pounds by 15. This gives you an estimation of the total numbers of calories needed to maintain your current weight, assuming that you are moderately active.
Consider that you are a woman weighting 120 pounds and standing at 5 feet 2 inches - that is approximately 12 pounds higher than what can be considered healthy. So, by multiplying 150 and 15, it gives you an estimated daily intake of 1,800 to maintain your weight calories.
But to start losing weight, calorie consumption should be lowered by 200 to 1,000 calories from the weight maintenance estimate, i.e. between 800 and 1,000 calories. This provides for a healthy weight loss rate about one pound a week.
Again, moderate exercise is necessary to achieve target goals.
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