Category Archives: Diet

Diet and Weight Loss Basics

If you are concerned about your weight or you have been warned by your doctor that you have high cholesterol or that you are ‘pre-diabetic’, then it’s important that you take steps to lose weight.

Usually, when you go to the doctor, they will weigh you, and then they will use the Body Mass Index table to decide if you are a healthy weight. The BMI table is a useful guide – there are outliers – people who are very tall, very short, or professional athletes – who do not fit well into BMI, but for most people BMI is a useful measure, and if you are in the overweight or obese range then engaging in a diet and exercise program is a good idea.

Weight loss comes down to calories – even people who have thyroid problems or who are taking medication that is known to cause weight gain can control their weight if they consume fewer calories than they need each day until they get into a healthy weight range. It is, admittedly, harder for someone with a slower metabolism or who is taking medication that makes you feel hungry, but harder doesn’t mean impossible.

Most people find that if they eat a diet that is rich in fiber, healthy fats and protein, they feel satisfied for longer throughout the day and they no longer need to snack. It is easier to take in the correct amount of calories each day if you limit your intake of simple carbohydrates, and avoid drinking sugary beverages.

Carbohydrates are a good source of energy, but protein is essential for muscle growth and repair, and fats are essential for hormone production. There are also a number of fat-soluble vitamins, and if you limit your fat intake too much then you will become deficient in those nutrients.

It is possible to lose weight and remain healthy whether you are eating a vegetarian, vegan or carnivorous diet. Whatever diet you are following, eating lots of green, leafy vegetables is a good starting point. From there, add oils (olive oil and coconut oil are a good start) and also avocados for healthy fats, or oily fish and dairy products if they fit with your diet. For protein, choose pulses, fish, or meats (white meats are good, but there’s nothing wrong with red meat in moderation).

Fruit can be OK in a weight loss diet, but try to avoid smoothies because these are far more calorie dense than you might think. Eating the fruit means that it takes longer to digest, and the fiber slows the release of the sugars into your bloodstream so your energy levels stay good for longer. You can find a natrual remedy that supplements diet and balanced diet well here at the Nutri Prime Cleanse site

Aim for a calorie deficit of around 500 calories per day (or 300 if you are struggling to stick to 500) and be consistent. Depending on how much weight you have to lose it could take several months to see results, but it will be worth it in the long term.