Best Diet & Weight Management Tips From Weight Loss and Nutrition Experts
We live in a time where money holds more importance than anything. The idea of money cannot buy happiness is just an overused cliché nowadays as quite opposite to the phrase, today, money can buy almost anything, including your happiness. Regardless, times have truly changed. People today prefer to torture their bodies and minds with toxic foods and unhealthy lifestyles over a long period of time for the majority of their lives and then think about rectifying it by way of a petty gym membership. This, however, is the not the way to do it. The correct way is to implement a properly structured diet & weight management scheme through weight loss and nutrition experts tips along with a personalized diet program over a long period of time. This brings us to our next question.
What comes to your mind when you hear the words ‘weight management’ or ‘diet’? Most probably something related to health and fitness. Or something pertaining to reducing weight or gaining muscle. Well, you are not entirely wrong. Weight management is a rather broader term that covers all the aspects that we mentioned above. Diet and Weight management are relative in nature to different people, that is, it means different things to different people. For some, weight management would refer to losing weight, on the other hand, for some it would mean gaining weight. Of course, diet is a big part of this process. This is because about 70 percent of weight management is determined by what you consume and put in your body, that is, your diet.
What Exactly Is Weight Management?
But why do we need diet & weight management at all? Like is it absolutely necessary for living a healthy life? The answer is a definitive yes. In order to live a long and productive life, one needs to be at his or her absolute best at all times. And such a situation is only possible if one monitors and tracks all their activities including the things they consume. As individuals, constantly busy in our daily schedules and office chores, we do not realize this but we do a lot of harm to our bodies not knowing that we indeed are. We consume Trans fats and saturated fats that lead to storage of stubborn fat, high cholesterol, and eventually visceral fat. We consume fast food and sugary foods that are majorly composed of hypoglycemic carbohydrates that eventually turn into fat in our bodies and lead to conditions like type-2 diabetes. On top of this, we pay no heed to the need of protein content in our diet. Protein is the building block of life and its requirement in our bodies is of paramount importance. But for some reason, protein is the least consumed macronutrient by the average individual. This,in turn, leads to the promotion of fat storage in the body and loss of lean muscle mass. All of the above factors lead to many health hazards and weight disorders. Not only do they have a negative impact on our physical health but also on our mental health.
When it comes to realization and actions to rectify this mess, people usually resort to so-called shortcuts. Tricks and methods to lose a huge amount of weight or gain a huge amount of muscle in a definitive and shorter period of time. What they do not know is that weight management is not a short process. It is a long, sturdy, and constant process that takes place on a regular basis. Diet & weight management is a lifestyle and has to be implemented over a long period of time in order for you to see visual results. No supplement or food product can do it for you. It is your sheer hard work and willpower that will prevail in the end. That being said, let us dive deeper into the concept of a diet.
The Concept Of Diet: What Is It?
The concept of a diet is a very tarnished all around the world. Very few people actually know the concept of a diet and how to implement it in their lives. We often hear about people being on a ‘diet’. We hear them nagging about skipping meals, avoiding certain foods, depriving themselves of food when they are hungry and so on. Unfortunately, this is in no way how one should diet. There has to be a deeper understanding about the idea of a diet. The idea behind a diet is not to deprive yourself the food you want to eat. Instead, the motive is to eat the right food that too in the right quantitates. That is what dieting really is.
Now, there are plenty of aspects of a diet. These aspects lead to a different goal. For instance, for some, the ultimate goal would be to gain weight, for some, it would be to lose weight. Depending upon the goal, a diet plan set up and then implemented.
The Correct Way To Diet
Dieting is a science that needs to be done correctly in order to get optimum results. Note that the emphasis here is on the word ‘optimum’. Of course you will get results with anything you try, but the primary motive should always be to get the optimum and maximum results with the resources that we have. A good diet will not only be an effective tool for weight management but also a great way to stay healthy and motivated to continue the diet. We have mentioned a few factors that need to be determined before beginning a good and personalized diet that can truly help you. Have a look!
- Increased Protein Content – the protein content in the food you eat is very important. As mentioned earlier, proteins are the building blocks of life. You simply need protein to build muscle. What people do not know is that an increase in protein content aids in weight loss and weight management as well.
- Keep Away From Sugary Foods –sugary foods are more harmful than fat rich foods. Sugary foods start a chain reaction in our body that lead to stubborn fat storage and increased blood sugar levels. A diet high in sugar can lead to impaired kidney function, impaired eyesight, impaired insulin resistance, and other diseases like diabetes.
- Stay Hydrated –staying hydrated is of key importance. Hydration makes sure that our body is regularly getting rid of harmful toxins. Hydration also maintains the body weight and aids the body in burning calories, thus, aids weight
- Dietary Fiber –Fibers are of different types. Ordinary fiber is not soluble and thus indigestible. However, dietary fiber is soluble in nature and is easily digestible. Another interesting fact about dietary fiber is that it converts into short chain triglycerides in the large intestine, that is, fatty acids that are extremely easy to burn because of their short bonds. They are also essential for gut health as these fatty acids are the main source of fuel for the colon or the large intestine.
- Consume Whole Foods –Whole foods are the majority of what a good diet consists of. Whole foods help in boosting the metabolism of the body and thus aiding weight Whole foods can be simply defined as unprocessed goods. These foods are low in sugar and fall under the category of low glycemic foods. They take a longer period of time to get digested and thus provide a longer and more sustained supply of energy to the body, unlike the quick and shorter burst of energy provided by sugary foods.
- Consume Moderate Amounts Of Caffeine – Caffeine is a highly misunderstood compound. Caffeine is a stimulant that affects the central nervous system. It is consumed all over the world. Caffeine is given a bad name because of people who do not know how to administer it properly. If taken in the right amounts and dosages in your diet, it can be hugely beneficial in terms of weight loss, weight management, and maintaining metabolic efficiency.
How Do You Plan On Losing Weight?
- Carbohydrate Manipulation –Carbohydrate manipulation is a diet technique that enables an individual to manipulate the carbohydrate intake and thereby aid weight loss as well as weight The process involves adding variation in the intake of carbohydrates during a cycle of a week. For instance the carbohydrate intake on day 1 and day 2 would be normal. Day 3 and day 4 would be days when the carbohydrate intake would be lower. Day 5 would be a day when no carbohydrate would be consumed. Eventually day 6 and day 7 would days when the carbohydrate consumption would be high. This would shock the body and put into a state where the utilization macronutrients would be much better than usual. Therefore, this would aid weight loss and would be a great instrument for weight management. It is also important to keep in mind that the type of carbohydrates in the diet are low glycemic in nature, that is, whole foods.
- High-Intensity Cardio–Cardio is essentially short for cardiovascular exercises. Cardio emphasizes on the burning of calories via body-weight and cardiovascular activities such as jogging, sprinting, cycling,swimming, skipping rope, and other plyometric exercises. Cardio induces certain hormones that aid in weight loss and calorie burning. Cardio workouts also make sure that the body’s metabolic efficiency is maintained.
- Higher Protein Intake–Protein intake is always linked with muscle building and lean muscle mass. And why wouldn’t it be? After all, that is what protein does. But it does a little more than that. It is a known fact that the more the muscle mass of an individual, the more fat he or she will burn. Thus, if you put on more muscle, you will automatically burn more fat. This is another reason why a high protein diet is advised to fat and overweight people. As already mentioned earlier, fat burning a major element of weight
- Calorie Restriction – Calorie restriction is a very common practice when it comes to weight The idea behind the method is to limit the consumption of calories so that the body is forced to burn excess fat as a source of fuel. Calorie restriction is a very effective method but is often used in the wrong way. It is at times mistaken for blind starvation and deprivation. This has given calorie restriction a bad name. However, if used in a proper fashion, it can be a great instrument in your diet and weight management.
- Weight Training–Diet is a very strong tool when it comes to weight management and weight loss but diet alone is uselessif not supplemented by adequate weight No matter what you may hear from your friends or read on the internet, in order to gain optimum results you need to add weight training alongside your diet program. Weight training will ensure that you put enough stress on your body that it would need to recuperate. Recuperation would mean that the body has burned enough calories and now it needs to replenish and thus fully utilize the macronutrients provided to it.
- Ketogenic Diet –A Ketogenic diet is a diet that is relatively new in the fitness and weight management scenario. It is a new concept that is being used by people all over the world with great success. For this, you need to understand how a diet You see, the body uses carbohydrates as its primary source of energy. That is how our bodies are made. It is also because carbohydrates are easy to break down and use as fuel. However, it is not completely true. The body is well capable of using fat as a source of energy as well. But to reach that level where the body chooses fat over carbohydrates as a source energy, one needs to drop the consumption of carbohydrates drastically. When there will be an absence of carbohydrates in the system, the body will be bound to use fat as energy. In this case, the energy currency will be ketones rather than glucose. Thus the Ketogenic diet involves the restriction of carbohydrates and the increase of fatty foods in your daily diet. The amount of protein content will remain moderate.
Thus, these were the methods that would help you in weight loss as well as weight management. Last but not the least, it is important to remember that the process of implementing a diet and realizing the results of weight loss and management is a rather gradual and slow one. Thus, an unshakable willpower and formidable patience are strongly advised. At times, you might face challenges in sticking to your diet. Sticking to a strict diet can be a tedious and troublesome job. But ultimately it is the results that matter and one should be willing to reach the goal at all costs. Just keep in mind that the motive behind weight management and following a strict diet is not to starve and deprive yourselves, instead it is to intelligently reach the desired weight and health goal.
Q:How much protein should I consume?
A: the amount of protein depends on the person and the physical activity they perform in a day on a daily basis. However, to simplify things, it is safe to say that standard amount of protein for an individual would be 2 – 2.5 times his or her body weight in kilograms. For instance, if you weight 70 kg, your standard protein consumption should be around 140 grams to 175 grams.
Q:Which diet is better – Ketogenic or carbohydrate oriented?
A: As far as the effectiveness is concerned, the Ketogenic diet also known as the ‘keto’ diet is superior to the normal carbohydrate oriented diet also known as the ‘paleo’ diet. The keto diet is far ahead of the paleo diet in terms of burning fat but is not a good option when it comes to gaining lean muscle. That is the sole reason why a keto diet is not advised to people who also want to gain lean muscle mass.
Q: Can I lose fat without weight training and cardio?
A: Well, yes you can. But a diet plan alone will take a lot of time to show results as compared to a diet plan supplemented with a proper weight training regime. Both the aspects go hand in hand. The weight training will ensure that your body breaks down muscle tissue and burns calories, while the diet plan will make sure that your body gets all the required macronutrients as well as micronutrients that will replenish it and help it to recover.
Q: Are all fats bad?
A: Not at all. Fats are basically classified into two sub-categories. Saturated fats and unsaturated fats. Unsaturated fats are further divided into mono-unsaturated fats and poly-unsaturated fats. Saturated fats are the ones that you need to look out for. They are the type offats that are stubborn in nature and difficult to burn off.Unsaturated fats are easy to burn off and also aid in an additional fat loss. Thus, always aim at adding saturated fats in your diet such as olive oil, peanut butter, almond oil, mustard oil etc.