If I had to give only one piece of advice on nutrition , that would be:
"Don’t bother with minutiae! Get the big picture!" or
" Don’t lose the forest for the tree".
There is such information overload on nutrition issues that it’s very easy to lose your way in its labyrinth.
The salvation? Stick to the basics!!
NUTRITION: THE BASICS
1) Whatever you eat, if you want to lose weight/fat, you have to create a caloric deficit.
This is simple maths: If your caloric intake is less than your caloric expenditure, you will lose weight (fat hopefully!).
2) This leads to the second point: You have to possess a basic knowledge about the caloric values of most common foods.
That said, on no occasion should you be a slave to calorie counting. Just have the right feel.
3) Adopt the healthy habit of dividing your daily caloric intake into 5-6 meals, eating every 3–3,5 hours.
Your meals should be mainly combinations of either carbs with protein (let’s say half of them) or fat with protein (remaining half).
Combinations of fats with carbs create the perfect conditions for fat storage. You have simultaneously insulin and lipids in you blood.
In your fat + protein meals, you can have vegetables.
Try to include protein and vegetables in every meal.
This ritual will help you keep your hunger under control all day, will assist your metabolism and keep your blood sugar levels fairly stable.
4) Show preference to low glycemic index (and load) foods. Low GI foods will help you:
- Keep your blood - and consequently your energy levels - stable.
- Control your cravings.
- Avoid excessive fat storage because of insulin overexcretion.
5) Don’t succumb to any kind of counterfactual promises and allegations.To your great health!
Avoid any kind of fad, exotic and exhaustive diets.
Don’t be the next victim of the fitness imposters! There are no magical solutions! There is only patience, commitment and persistence.
6) Pay due attention to emotional eating because it can sabotage your hard efforts and this can happen to an unconscious level. For this reason emotional eating is a snake in the grass.
Learn to recognize true hunger, eat small meals frequently and keep unhealthy foods out of your reach.
Remember: emotional eating gives only temporary comfort and leaves you remorseful for a long time!
7) Eat foods as much unprocessed, natural and unrefined as possible. Do benefit from their vitamins, fibers and minerals.
Avoid whatever comes in a box, can or bottle. Processed foods, loaded with tons of sugar, salt, white flour, corn syrup, trans-fats and various preservatives are a real menace for the western world and the no 1 cause of obesity. These foods are calorie-dense and nutrient-devoid.
8) Avoid fruit juices even freshly squeezed. Eat the whole fruit instead. You need the fibers and the satiety you feel is an extra benefit.
Liquid foods will not activate well the satiety mechanisms, so avoid all liquid calories,especially when you are on a diet regime.
All your liquid intake should be preferably pure water.
9) Drink plenty of water. A good rule of thumb is 25ml/Kg of weight.
10) Protein: Take your protein from complete sources and preferably: omega-3 eggs, meat with no visible fat, turkey and chicken breasts, cottage cheese, small, fatty fish and preferably the humble but miraculous sardine.
11) Carbs: Eat fresh vegetables at your will. Fruits, brown rice and pasta and sweat potatoes with moderation.
12) Fats: Reduce your unsaturated fat intake and focus on the essential fatty acids and monounsaturated fats.
Eat small, wild fatty fish, flax seeds, sunflower seeds, pumpkin seeds, mixed raw nuts, olive oil, avocados etc.
Chris Strogilis
http://maconwaterproofing.blogspot.com/
http://monosimacon.blogspot.com/
http://steganosi.blogspot.com/
http://www.macon.gr/
http://totalfitness-christos.blogspot.com/
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