|
|
Dieting is the maintenance of a controlled eating regime in order to weight loss or maintain body weight to a healthy amount. Dieting has become a major part of modern living, especially after Christmas and Easter in order to start slimming down to your healthy weight.
There are several ways to categorize Dieting and weight loss, and these can be split into the following categories: low fat, low carbohydrate, low calorie, and very calorie diet.
A low fat Dieting regime cuts the amount of fat intake in ones food. This also cuts down on calories but this is not the purpose to the diet. This cuts down on the amount of saturated fat, and cholesterol which are thought to lead to high levels of cholesterol, and also may put your body at risk of heart disease. However to maintain a healthy body it is important to include small amounts to supply energy and fatty acids.
Low carbohydrate diet became popular in the late 1990's and early 2000's for people to start slimming and increase weight loss. Many food manufacturers were noticeable affected by the craze, especially the donut manufacturer Krispy Kreme. Foods that are high in digestible carbohydrates are cut out of your diet, and replaced with foods that contain higher amounts of fats and proteins, and other foods low in carbohydrate, for example soy products, tofu and meat.
Dieting on a low calorie regime cuts 500 - 1000 calorie in take per day. The most famous low calorie diet is Weight Watchers, which uses a points system in order to control the slimming process of the diet. Sensible and researched calorie restriction has been documented to maximise lifespan, and increase the median lifespan of several species. As a result, testing is ongoing in primates to research the possibility of these effects on humans.
Very low calorie diets are defined medically as 800 calories per day or less. This can therefore maintain protein intake, but limits calorie intake from fats and carbohydrates. The effect of very low calorie diets is similar to that of starvation and you should consult a medical professional before embarking on such a diet.
When slimming and Dieting to embark on a weight loss regime, it is important to understand the difference between fat loss and muscle loss. People that are overweight or suffering from obesity will aim to reduce their body fat percentage. Muscle tissue is much denser that fat, and so a reduction of even 10% body fat can have a rather dramatic effect on your body shape.
In order to restrict the amount of muscle loss during weight loss, you can perform toning and calisthenics exercises. Calisthenics are exercises using one's own body weight to provide resistance. These are intended to increase body strength and flexibility.
While preparing your slimming regime, to understand the different food groups is very important, as different elements are needed for a healthy body. There are 6 categories of nutrition, these are: carbohydrates, proteins, dietary minerals, fats, vitamins, and water.
Carbohydrates provide the body with energy. Proteins break down into amino acids which the body uses for cell construction, especially for muscles. This is why when on a heavy exercise regime it is important to eat proteins for the building of muscles. Essential fatty acids are required to help cell membrane and brain construction. These can be found in such foods as fish, pumpkin seeks, leafy vegetables and walnuts. Vitamins and minerals help to restore the balance of electrolytes within the body and are also used for many metabolic processes. It is therefore very important maintain a balanced Dieting process during weight loss in order to keep your body healthy.
It has been found by Cognitive Behaviour therapist Judith S Beck, that this type of therapy has been effective in long term weight loss and Dieting techniques. By consuming foods that are rich in fibre and low in energy (non starchy vegetables) a person can achieve the feeling of 'fullness' as these foods are effective in obtaining satiation.
Many people find that participating in groups when Dieting can help emotionally and find support from others in similar situations. Weight Watchers is an example of group programme where members meet once a week. There are many more informal that run, for example by local hospitals, churches or even like minded individuals. The content of these meetings can vary, such as discussing recipes, or special menu options, others may inform how to make sensible food choices within the supermarket or while out in a restaurant. The main draw of group meetings is the power of emotional support, counselling, and the provision of useful information.
When Dieting it is important to realise that rapid weight loss can induce extreme side effects such as depression, fatigue, irritability, fainting and malnutrition. It is important to seek professional advice before dieting to ensure that you are eating a healthy balanced diet as part of your slimming technique.
The best way to achieve sensible and healthy weight loss is to increase your activity levels; this can even be as little as a 20 minute brisk walk on most days. It is important to find something that you enjoy to do so that you do not give up. You could do small exercises during ad breaks, or even leave an exercise bike in the living room so that you can exercise while watch your favourite TV programme.
Most importantly when Dieting, it is important to find a balance that's right for you so that you can continue to be healthy and exercise as part of your daily normal life.
|
|
|
|
