A Healthy Daily Diet For Weight Loss

Zero carbs. Fat flush. No dessert. Sound familiar? Losing
weight is hard enough as it is, and all the fad diets that come
and go make choosing a natural weight loss program much more
confusing. There seems to be no consistent source of
information. However, you can make real changes without
excessive hunger and discomfort. Simply commit to a healthy
diet to live by daily.

First, it's important to understand the basics for good
nutrition. The body's three primary nutrient needs include
protein, fats, and carbohydrates. The trick is choosing the
right low-fat proteins, unsaturated fats, and whole-grain
carbohydrates in reasonable portions. Even if your goal is not
natural weight loss, the basics for good nutrition are
essential to a healthy diet:

· Enjoy plenty of low-fat protein with every meal. Protein is
key to muscle growth and reduces feelings of hunger. As a
result, it gives you plenty of mileage to get to the next meal
without having to snack. Chicken and fish are leaner than red
meat and tend to be good choices. If you take advantage of
organic or local farmer sources, the flavor is superior and
there are no injected growth hormones. Don't forget bean
dishes, plus vegetarian chicken, burgers and bacon. Those with
high cholesterol can obtain protein from egg whites.

· Treat yourself to five servings of fruits and vegetables
every day. This sounds like a lot, but a serving is actually
fairly small. Also, the closer a fruit or vegetable is to its
natural state, the more nutrients are delivered to the body.
All-natural juices are also a great way to get more servings in
per day. Fruit satisfies your sweet tooth while reducing sugar
cravings. Organic fruits and vegetables are much healthier and
you will be completely overwhelmed by the difference in flavor.

· Indulge in whole grain carbohydrates. Don't completely
eliminate carbohydrates! Reduce them, yes, but don't eradicate
them. Trade refined flour carbohydrates for whole grains. Once
eaten, carbs are metabolized into blood glucose, which every
cell uses as a primary energy source. As a matter of fact,
glucose is the brain's only source of fuel! However, if you eat
more carbs than your body needs, it converts the leftover
glucose into fat. Enjoy whole-grain wraps, multi-grain
crackers, hearty breads and long grain, wild or basmati rice.

· Fulfill yourself with reasonable portions. You should never
eat until you're stuffed--nor should you ever get up from the
table hungry. Your stomach can hold about one quart of food and
beverage, an amount that would fit in your cupped hands. The
trick to fulfillment is to slow down! Savor your food, and chew
each bite 30 times. Not only is this the first crucial step in
digestion, but it allows your stomach and brain to register
when you're full. Don't interfere with your body's ability to
enjoy food by watching TV, working, or worse yet, driving. Sit
down, relax, and enjoy your meal.

· Drink 8 to 16 glasses of water every day. Maintaining
hydration is a key component of overall health. Also, water
flushes away fat and transports nutrients throughout your body.

· Treat yourself in moderation. Never eating another potato
chip or piece of cake again is completely unrealistic. However,
they should not be staples in your diet. Figure out what you
can't live without, and treat yourself to it occasionally.

· Take high-quality vitamin and mineral supplements each day.
No matter how healthy a diet, our food will not provide 100
percent of all the vital nutrients that our bodies need daily.
Ensuring that you have all the bases covered by taking a
multivitamin will go a long way toward a long and healthy life.

Maintaining a healthy diet to live by daily is not difficult
when the basics of good nutrition are observed. Protein and
fruits and vegetables are the cornerstone, with a few
whole-grain carbs thrown in. The ratio of protein should always
exceed that of carbs. This will stabilize your blood sugar and
eliminate snacking between meals. Although you can jump start
weight loss on a low-carb diet, you should enjoy at least one
serving of whole-grain carbs every day.

"Healthy" food does not mean bland. The problem with the
typical American diet is that it consists of highly refined
foods full of synthetic ingredients. Also, portion sizes are
out of control. When you start enjoying a healthy diet daily,
you will regard highly processed foods as poison, boring and
bland. Those who are beginning a natural weight loss program
should also cut out the following killers.

· Red meat - If you want to enjoy red meat occasionally, that's
ok. However, avoid the fatty cuts such as rib-eyes and go for a
lean filet.

· Burger-and-fry fast food - Fast food is absolutely the worst
thing you can eat. The buns alone are nothing but high-fructose
corn syrup and partially hydrogenated oil, both of which clog
arteries. If you have to eat fast food, opt for fresh
sandwiches on whole-grain breads or wraps.

· Refined carbohydrates - Any store-bought white food such as
doughnuts, bagels, white bread, snack crackers, and potato
chips will make you gain weight faster than almost anything.

· Dairy products - Dairy products tend to be very high in fat.
If you can't live without them, limit them to the low-fat and
organic varieties. Considers substitutes such as olive oil or
natural yogurt.

· High-fructose corn syrup - If you read a few labels, you'll
be amazed to see how often this is a top ingredient. Corn syrup
is engineered to be 80 percent fructose and 20 percent glucose
-that's twice the fructose of regular sugar. Fruit's natural
fiber allows a sustainable absorption rate throughout all
cells. Alternatively, high-fructose corn syrup is absorbed
rapidly, and it must be metabolized in the liver. This excess
causes weight gain.

· Alcohol - Limit yourself to three drinks per week. Your liver
puts fat metabolism on hold to process alcohol. Also, alcoholic
drinks like margaritas and beer are high in caloric content.

Diet is just one factor in the equation for weight loss. The
other key element in a successful weight loss program is daily
exercise. You should engage in 30 minutes of aerobic activity
every day. Choose something that you enjoy such as walking,
bicycling, hiking, swimming, or any team sports. It is easier
to keep exercising daily if the activities you choose are fun.
After all, exercise is a way of life -just like eating a
healthy diet.

Looking great is one perk of regular exercise, but the most
powerful benefits are to your health. Aerobic activity
strengthens the immune system, is the number one stress buster,
reduces the risk of cardiovascular disease and diabetes, boosts
self-confidence, and will even improve your sex life!

These key principles will help you start your successful weight
loss program. It's now up to you - begin a nutritious diet, take
a high-quality vitamin and mineral supplement and exercise
daily.

About The Author: Want to learn more about the role of
nutrition and exercise as part of a healthy lifestyle? Visit us
at http://www.naturalfitsupplements.com/

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