|
Healthy Diet Plan
Most weight loss programs today focus on calorie counting which has proven to be ineffective as the average dieter often ends up worse off when they started. Such weight loss programs can also slow down the metabolic rate, making the weight loss more difficult to maintain. Formulating an effective and healthy diet plan is not difficult, once you understand the basics of healthy eating and what would help you not only lose weight fast, but stay healthy as well. The following is based on the concept of Protein Sparing Modified Fast which is based on research from the Harvard Medical School – Dr George Cahill, Professor of Medicine at Harvard University and Dr George Blackburn, Director of Nutritional Support Services and developed in association with Dr. Peter Vash, a leading Los Angeles specialist in eating disorders and obesity. So, what should a healthy diet plan include? ADEQUATE PROTEIN This ensures that the body does not cannibalise its muscle to protect the heart, brain and lung function. ADEQUATE ESSENTIAL FATTY ACIDS These ensure that the body can metabolize and store its fat soluble vitamins, A, D, E and K. Flaxseed oil contains Omega 3, in particular EPA and DHA fatty acids which are essential for good health and are used by the body to produce prostaglandins and to keep skin and cell membranes healthy. ADEQUATE MINERALS & VITAMINS You need to ensure that you are receiving the minimum daily allowances (RDA) of vitamins and minerals that the body needs. ADEQUATE WATER A minimum of 2 litres a day. By adhering strictly to the diet plan, there will be structural changes in the body. As the fatty tissue breaks down, this has to be disposed of without overloading the kidneys or liver. Adequate potassium is required to protect the kidneys (1 – 2 grams per day).
ADEQUATE FIBRE This is important in order to retain bowel functioning on a daily basis. Double up on your normal intake of vegetables to ensure this.
For a healthy PSMF weight loss shake, click here.
Mild exertion helps burn calories. The best form of this is a brisk walk for 20 – 30 minutes each day. Tailor your exercise regime to best suit your physical condition and lifestyle.
For some simple Yoga exercises you can do, click here.
Eat only from the recommended food list. (Click here for food list.) The reduction and change in the type of carbohydrates eaten may be the most challenging aspect of following this healthy diet plan. There are 2 types of carbohydrates – simple carbs which in general are the white, sugary and starchy products like sugar, white flour, bread, pasta, white rice and fruit. Simple carbs are easily metabolized by the body and used as an energy source, thus preserving the fat. Complex carbs are those that the body metabolizes at approximately the same rate as energy is burnt and additional energy is required when you exercise. This comes from metabolizing fat, A good source of complex carbs are vegetables and legumes like chickpeas, garbanzo beans, kidney beans and lentils.
|
CONTROLLED CARBOHYDRATES