So the weight loss mantra is reduce intake and increase burning.
I really don't have much knowledge about medical/biology that's why I don't know what protein, carbohydrates etc are. I am trying to loose some weight and that's why I am reading some stuff online.
Something About Protein:
So what I've learned so far is that we need to first reduce our consumption of proteins. Food stuff rich in protein are Meat, fish, eggs, dairy products, legumes, and nuts.
Another useful information is that to know how much protein a person would need a day depends on his/her size, body, age etc. An easy way to calculate a decent intake of daily protein is to multiply your weight by 0.8 and then consume that amount of protein.
You must also take approximately 10 to 20 percent of your calories through proteins.
Now Fiber:
Not many people know much about fiber. Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are.
Some benefits of fiber are;
- fiber bulks up our stool and tends to make people more “regular.”
- it lowers impact of sugars and starches on blood glucose.
- high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.
There are three types of fiber.
- Insoluble
- Soluble
- Fermentable
Soluble Fiber - The type most useful for dieting is Soluble Fiber. What it does is that it absorbs and retains water forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren't inclined to eat as much. Sources of soluble fiber include fruits, vegetables, flax, dry beans, peas, oatmeal, berries, some nuts and seeds, and some cereals such as oats.
Insoluble Fiber - Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn't easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements. Insoluble fiber is most frequently found in whole-grain products such as whole-wheat bread.
Fibers and Carbohydrates - Fibers are also helpful with carbohydrates. Although most fiber sources are carbohydrates, fiber doesn't raise blood glucosem so low carb diets don't “count” fiber. (Fiber can provide calories, but not as glucose, but as products of fermentation in the colon.) In fact, fiber helps to moderate the effect of “usable carbs” on the bloodstream, so it furthers the goals of low carb diets. To the extent that is creates satiety, it may also help prevent weight gain, and aid in weight loss.
Great Sources of Fiber - Our best fiber sources are fresh fruits and vegetables and whole grains. Pears, blackberries, apples, peaches, oranges, bananas and raspberries are especially good sources. As for vegetables, it's hard to find one that isn't a good fiber source. Bran and oat cereals are well-known for fiber content, but other cereals made with whole grains, like shredded wheat, are also good choices. If you eat several servings of these foods everyday, you're likely getting adequate fiber. If not, your first step should be to add more of these to your diet. Why not just use supplements? After all, they do provide fiber that's similar to that from foods. And fiber is a good thing. But supplements won't fix an unhealthy diet. You would simply be adding one beneficial ingredient to a less-than-wonderful mix. The best advice is eat more high fiber foods. There are many web-based sources of information on the fiber content of foods. If you Google “fiber in foods” you get almost 16 million hits! Data can vary from one study to another, so values are not exact. If you eat plenty of fresh fruit, vegetables and whole grains you don't have to worry about the numbers.
How Much Fiber Should a Person Eat? - Generally, recommendations for adults are between 25 and 40 grams per day, and that 20-30% of the total fiber intake be soluble fiber. Most people have a much lower fiber intake than is recommended. Researchers who study the diets of our prehistoric ancestors say that they ate upwards of 100 grams of fiber per day, so we probably can handle very high amounts of fiber without difficulty.
Now Carbohydrates:
One important thing about carbohydrates is that it's not our enemy. The amount of intake of carbohydrates determins whose side is it on. Carbohydrates are the body's primary source of fuel. The energy can be released quickly and easily to fulfill immediate requirement within cells. Carbohydrates do not require oxygen to burn therefore they fuel most muscular contractions, meaning our carbohydrate intake is very important for regular exercise sessions. If carbohydrate stores are low exercise will seem like a real effort.
Sources of Carbohydrates - The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
Tips to Choose Healthy Carbs - Carbohydrates are needed for good health, but too much of a good thing can cause problems. Avoid high-calorie foods liked pastries and candies -- stick to healthy foods like fruits, vegetables and whole grains for your carbohydrate intake.
Here's a few tips to control your carbohydrate intake.
* Choose fresh fruits instead of candy or cookies.
* Buy 100% whole grain bread and pasta instead of regular white bread and pasta.
* Eat lots of green and brightly colored vegetables every day.
* Substitute raw crunchy vegetables for greasy chips.
* Stay away from sugar-sweetened beverages. Drink water, herbal teas, and 100% fruit or vegetable juice.
* Start your meals with a healthy salad or broth-based soup -- this helps fill you up and makes it easier to skip the sugary dessert.
A couple of useful links:
Food calories list category
Number of calories in food category
Calorie content of Milk and Dairy
Calorie content of Fruits and Vegetables
Calorie content of Fats and Sugars
How many calories in common pizzas
How many calories in wine
How many Calories in Chicken Portions
Low calorie food list
List of high protein foods
GB