In part 1 of this article , we talked about how you should ignore fad diets. Put simply, they cannot help your long-term fitness goals, and can cause more damage than the help they can provide. In this part of the article, we’ll show you how to make the transition into a lifestyle that will help you reach your goals of a fit and lean body, inclusive of long-lasting health.
You need to get a balance of carbohydrates, proteins, and fats to keep your body running at optimal levels. The right balance will also prove to be a natural metabolism booster, making all things fitness-related easier and more effective. Fad diets may sound cool or fun, but the novelty rarely lasts beyond two days. In the long run, the best strategy is to provide the body with the right nutrition.
Fad Diets Don’t Give You Carbohydrate Control
Complex carbohydrates (whole grain products, breads, cereals) are important for providing energy throughout the day. Lots of fruits can also be included here, because of high fiber content and slow absorption into the bloodstream. Keep your blood insulin levels constant with low GI foods for lowered fat storage tendencies and better chances to burn fat. Ignore fad diets that advocate taking out all the carbs from your diet, since you will just end up fatigued and hungry all the time.
Simple carbohydrates (candies, sodas, processed baked goods, etc) are to be avoided as much as possible. They provide little nutritional value beyond energy. They also tend to have high GIs, causing blood sugar to spike and initiate fat storage mechanisms. You can give up on hoping fad diets will help you burn fat.
Protein Portioning
Proteins (lean meats, fish, and plant sources) are vital for maintaining your muscles. If you want to build muscle, you need more of this stuff. Unfortunately, it is pretty easy to eat more protein than you actually need, and all that excess will just go to your fat reserves. Worse, excess protein can damage your kidneys and liver.
Plant proteins provide additional fiber, but cannot provide all the amino acids you need. On the other hand, relying solely on animal proteins increases the risk of various diseases. In the end, your best bet is to get a balance between both.
Some Fat Is Still Needed
Fats (nuts, oils, in many protein sources) are actually quite important. They allow us to maintain our skin, hair, and nails, and also make it possible to metabolize certain vitamins and minerals. There are conflicting views on how much fat should be in the diet. The safest choice is the moderate one, so if you are consuming lean proteins you might want to eat some fats or use oils.
Combining The Macro Nutrients
The balance of portions is important, not only in terms of ratios, but also in total amounts. A good guideline will be to have either one or two portions of complex carbohydrates plus one portion of protein per meal. Vegetables and fruits are free game, just be careful when you cook them with oil. Your total calorific intake should not exceed 2000 calories per day, unless you are working out.
Three meals per day are reasonable, but for maximum metabolism efficiency, eat around 6 smaller meals a day. This will keep your metabolism high for a longer time.
By eating right, you can achieve natural weight loss and natural fat loss, so you can just ignore fad diets with their surreal eating practices. Choose to eat right, and live a healthier life.
To Your Total Wellbeing
Gee Hollings
Pretty insightful post. Never thought that it was this simple after all. I had spent a good deal of my time looking for someone to explain this subject clearly and you’re the only one that ever did that. Kudos to you! Keep it up
Hi Nichelle
Thanks for your kind comments. Look forward to you returning.
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Hi Lawrence
Thanks for your kind thoughts. You are certainly welcome to use the rss option
Nice article! I used to be also fatty as…..i don’t know to what to match,but when i handed 321pounds(!) i determined to take of a minimum of 100 pounds-i managed to take 106 of -in brief time, however i payed with despair and several other well being issues(tachycardia was horrible!),no matter what problems one could have when fat, it could get worse without proper set up, proved additives,tablets, and real looking purpose , those are vital ingredient’s for long run fats loss
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Hi Jody
Yes it definitely isn’t worth it however some people get so depressed they will try anything. Coming up will be some tips on how to manage weight. You might find my fan page on FB to be of value
Really insightful – always spread the word. Getting excited about an update. For too long now have I had the need to begin with my personal blog. Guess if I wait any longer I’ll never do it. I’ll be sure to add you to my Blogroll. Thanks again!!
Glad you liked it. More info on the way.
I would highly recommend getting a blog.
Hello, I loved the article. You give allot of very good tips about getting in shape. People needing to shed excess fat wil gain allot from your knowledge. Found your website Yahoo and have bookmarked this for future reference.
Thanks Andrew. Glad you liked it. More to come
Nice site, wondered if you had any advice on sports supplements such as Reflex Growth Matrix I want to get really lean but also want to bulk up. would be grateful for any advice. thanks.
Hi. I don’t use supplements.
The best I can advise is The Fat Burning Furnance product you see on the site. It is a natural fitness and nutrition guide and is highly recommended.
Thanks Gee. A few months ago I heard that almonds and dried apricots are a good snack. I now graze on these throughout the day. Would you say this is a good choice?
David Moloney´s last blog ..Successfully Choose a Great Business Name
Yes David. All nuts are good but almonds are considered to be king of the nuts eaten preferably with skins intact. All fruits are good but especially berries, in particular raspberries.
Hi Gee,
Good post. I tend to differ a little when it comes to amino acids and meat. I’m vegetarian and I look at those who are raw foodies and don’t see a single sign of protein deficiency. My personal belief is that you can get what you need in amino acids from raw food but again, as Gary (above comment) mentioned, food combining is important to get the right balance.
I agree that fad diets are really bad for you. I now incorporate green smoothies into my diet, a heap of water and exercise. The weight has literally just dropped off. I also do the occasional 1 day cabala juice fast. Thanks for the info.
Eileen.
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Hi Eileen
I’m not surprised you don’t see protein deficiency from vegetarians. Meat isn’t the only source of amino acids. For example non fat dairy products and some vegetables. Its all about having balance around your lifestyle
Hi
For the most part I totally agree with your comments particularly the bit about we need Carbohydrates, Protein,and fats. I totally agree fad dieting is a bad thing to do particularly the use of so-called meal replacement products and fat burning supplements.
However you forgot the bits about adding water, moderate exercise, basic nutritional supplements and of course managing stress.
Managing your weight is about a life style choice
Also recommending “Lots of fruits can also be included here” is not sensible whilst they are high in fibre they are also generally very high in simple sugars and Fruits will affect Blood Glucose levels.
In my view you are better to limit fruit to 1 to 2 serves of fruit per day and incorporate appropriate amounts of Protein, Fat Complex Carbohydrates such as Vegetables.
And as for your comment about grains well whilst some grains are good for you agreed and should be included in a eating plan most are not and are not Low GI.
On a final note with respect to foods its not just what you eat its how you combine what you eat I support the “Harmonious Eating” models of food combining
Thanks Gary for your comments.
Some of your points raised are covered in an earlier article. The main point is having balance in your life.
As you are passionate about the subject may I suggest you check out the fan page and if you like it become a fan and contribute to the discussions