Natural Weight Loss
Breakfast is the basis of a healthy weight loss diet. According to James O. Hill, director of the Center for Human Nutrition at the University of Colorado Health Sciences Center, “starting the day with breakfast is an important strategy to lose weight and keep it off." Use the Food Guide Pyramid as a sensible resource for preparing your breakfasts despite whether you opt for foods that need preparation or whether you choose ready-made foods.

Whole-grain cereals without added sugar or fat are a good choice. Oatmeal is an excellent choice to start off the day. Oatmeal contains a special kind of fiber known as beta-glucan. Many studies have confirmed the positive effects of beta-glucan on cholesterol levels.

Oat bran provides about 50 percent more fiber, both soluble and insoluble, than instant oats, and it contains more protein. One-half cup of cooked oat bran provides 44 calories, 12.6 g carbohydrate, 3.5 g protein, 0.9 g fat, 6 g dietary fiber, 7 meg folic acid, 101 mg potassium, 131 mg phosphorus, 11 mg calcium, 44 mg magnesium, and 1.06 mg manganese.

Eggs are another excellent choice for breakfast. Research has demonstrated that starting the day with an egg can assist with reducing calorie consumption. The leucine found in eggs provides a weight loss benefit when dieting by assisting to reduce loss of lean tissue and helps with the loss of fat. People with a high blood cholesterol level should limit the intake of whole eggs to 3 or 4 per week as the yolk of a large-sized egg contains about 210 milligrams of cholesterol, more than two-thirds of the daily cholesterol allowance.
Center for Human Nutrition
Dieting is easy. Eat less, exercise more, and lose weight. Simple. It’s sticking to the diet that’s the hard part. Overweight people are losing their infatuation with diets, although the diet industry in the United States alone is still worth anything up to $100 billion. That’s quite a lot of celery sticks.

The growing trend is towards a more balanced approach. Quit dieting, start changing to an overall healthier lifestyle, incorporating the kind of eating programme that suits your own preferences and metabolism, combined with exercise that you enjoy.

While you may not follow the rigid prescriptions of the low carb, high protein Atkins, or the high carb Hip and Thigh diet promoted in the 90’s by Rosemary Conley, your own preferences will lead you to favour one particular eating plan over another. However you combine them, there are some foods which are known to be healthier than others.

Poultry is high on the list of recommended protein. Duck and goose, while not on the everyday menu, are interesting because their fat does not contain cholesterol. Do not imagine, though, that this means open sesame to the dieter. Whether you choose chicken, guinea fowl, turkey, duck or any other bird, you will only achieve lasting weight loss if you reduce fat intake. This means not frying the meat but instead broiling, roasting or steaming it, preferably with its fatty skin removed. This is not as dull as it sounds. There are numerous ways of making a bland meat more interesting with herbs, spices and reduced fat sauces.

Lamb and pork are reasonably high in fat. On the long term eating plan which consists of choosing a little of what you fancy to do you good, these meats are not forbidden but should not form part of a daily diet.

Fish is the good news protein, especially those fish rich in Omega 3 such as salmon and mackerel. They have the added benefit of helping to reduce the risk of coronary artery disease. This is one food in which the right kind of fat is a help rather than a hindrance to health.

Soya proteins are very low in fat but in women in particular can mimic certain hormones and upset the hormonal balance. Like everything else, a moderate amount is good, excess is not.

Green vegetables are rich in essential vitamins and minerals and are an important part of an overall eating plan.

Grains, pulses and cereals can cause weight gain if they are eaten to excess but are an essential part of a balanced diet.

Refined carbohydrates like white bread and white sugar have no health benefits and encourage overweight and as for sweets, cookies, pastries, tarts and the like, the less said the better. In a word, severely limit them and if possible, remove them from the menu. The same goes for colas and sweetened fizzy drinks.

All of this is very well known yet overweight people tend to ignore the basic principles and hope for some miracle answer which enables weight loss without willpower. There isn’t such an answer, other than surgical intervention which should be a last resort. The only healthy way to achieve weight loss through the foods we choose is to eat a varied, moderate diet which favours proteins which are relatively low in fat, foods which are unprocessed and fresh vegetables and fruit.

After that, it is a question of trial and error to find out what combination works for you. Your metabolism might respond better to a higher protein, lower unrefined carbohydrate diet, or it might be that the reverse if true for you. No two overweight people are identical and you are the expert on your own weight loss. If you listen to what your body is telling you, you will be able to find your own answers.
Consuming too little calories for the efficient performance of the metabolism eventually results in additional accumulated fat. This may sound like a contradiction, but consuming a calorically deprived diet over a long period of time in fact results in the body beginning to hold on to the fat stores it has and also to add to them. Since a stable food supply was not assured to our hunter-gatherer ancestors, the body developed the additional capability to slow down the metabolism and hoard extra fat throughout times of famine. If we did not have this capability, we could not have survived the lean times.

This is the main cause that very low-calorie or hunger diets do not work in the long term. Nearly everybody who has at any time been on a calorically deprived diet knows that initially the pounds just melt off. However, ultimately you arrive at a plateau where you stop losing weight, regardless of how hard you make an effort. That is your body's natural fat-storing survival system taking over.

Some studies have also shown a surprising link with chronic caloric deprivation and obesity. Research has shown the associations between obesity, hunger, and poverty. Poor women who every so often go with no food so that their children can eat are frequently obese. The more frequently you starve yourself to attempt to lose weight, the slower and less capable your metabolism will turn out to be.

You have to consume a certain quantity of calories every day to lose body fat and maintain and build lean muscle mass. Consuming too little calories can even cause your body to cannibalize its own lean muscle to obtain the nutrients required for survival.
Adults who eat apples have a considerably lower risk of metabolic syndrome, a bunch of health problems that are linked to numerous chronic diseases such as diabetes and cardiovascular disease. Researchers are not sure whether the syndrome is due to one single cause, but all of the syndrome's risk factors are related to obesity.

A study analysis looked at the association between apple and apple products consumption, nutrient intake and various physiological parameters related to metabolic syndrome. When compared to non-consumers, apple product consumers had a 27% decreased likelihood of being diagnosed with metabolic syndrome.

The researchers found that adults who eat apples and apple products have smaller waistlines that indicate less belly fat, lower blood pressure and a reduced risk for developing metabolic syndrome.

In addition to having a 30% decreased likelihood for elevated diastolic blood pressure and a 36% decreased likelihood for elevated systolic blood pressure, apple product consumers also had a 21% reduced risk of increased waist circumference – all predictors of cardiovascular disease and an increased likelihood of metabolic syndrome. Additionally, adult apple product consumers had significantly reduced C-reactive protein levels, another measurable marker related to cardiovascular risk.

Furthermore, apple product consumers’ diets were healthier than non-consumers – they had an overall greater intake of fruit and key nutrients, including dietary fiber, vitamins A and C, calcium and potassium. These consumers also ate less total fat, saturated fat, discretionary fat and added sugars.

Apples have also been shown to be of benefit for losing weight in an apples weight loss study.


    I have studied nutrition and have helped many people lose weight healthily just by eating correctly.


    July 2011
    June 2011



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