Why is eating healthy foods important for weight loss?

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Why is eating healthy foods important for weight loss?

People that eat mostly unprocessed foods including fruits, vegetables and whole grains often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing a lot of meat and junk food, they find that they can eat more yet consume fewer calories. And they lose weight.

Because fruits, vegetables and whole grains are high in fiber and fluid content, they are absorbed more slowly and satisfy our feelings of hunger more completely. Processed foods, on the other hand, are not only low in nutritional value but are so slow to make us feel satisfied that we eat more of them. They are made from refined ingredients that are so tasteless they require large amounts of salt, sugar, fat, and high-priced advertising to make them attractive.

Perhaps our biggest nutritional mistake has been turning away from foods in their natural state. We have replaced them with processed foods that have been modified to last longer; be easier to manufacturer and distribute; and be more convenient to use and store.

Natural foods are nutritious and contain much of what is good for us including vitamins and minerals, fiber, the cancer-fighting antioxidants found in fruits and vegetables, and the sustained energy provided by whole grains. They reduce our risk of heart disease, diabetes, and cancer.
Processed foods are substantially less nutritious and contain much of what is not good for us including sodium, preservatives, sugars, saturated fats and trans fatty acids. The most nutritious part of whole grains is the outer cover, the part that is removed to make white flour and white rice.

Eat healthy, natural foods with a high ratio of nutrients to calories and you will not be fat and you will not go hungry. You will be healthier, too.

To see how eating healthy, highly nutritious foods can bring quick, safe weight loss, see How can I lose weight quickly, safely, and keep it off?

Learning to eat well is the only solution to long term weight loss.

Weight loss with a healthy diet

The daily calorie intake of a person is 2000-2500 calories, but during the hard physical activities, calorie intake should be higher. If you know what and how to eat, you can plan an effective weight loss program. Carbohydrates , proteins and fats are equally important for a healthy nutrition and an equilibrate diet. Gary Winnick Carbohydrates, represent 50-60% of the global calorie intake. They provide the body cells with the energy they need to function correctly. The carbohydrates transform into glucose in the body and this gives the everyday energy for everyday activity. In case we consume too much carbs, the extra glucose will be stored in the liver and muscle and it will be used in case our body will need extra energy. These can be found specially in bred (50%), rice, boiled potato (20%), green vegetables (5%), red or yellow vegetables (10 – 15%), fruit(5 – 10%). Cookies, gem, sugar have between 80 and 90% carbs. Fats represent 25-30 % of calorie intake. One third of the of the daily fat intake should be of vegetable origin fat. Animal fat can not be totally excluded because it is important for vitamin A and E assimilation. We read about it every day, fat is bad for you, but our body needs the health fat because fat provides energy, builds healthy cells, makes hormones, provides healthier skin, helps the body to use vitamins. Proteins should represent 13-16 % of the daily calorie intake and 50% of this should be of animal origin (milk, meat, eggs) because only these contain the essential amino acids. Proteins of vegetable origin don't have these amino acids (mushrooms, beens, rice). Proteins form the basis of our muscles, our organs. Too much protein can harm our body by becoming a stressful stimulus for the kidney. A good weight loss program has to be very carefully planned. First step is to calculate your Body Mass Index and set up a goal. You can plan a low calorie nutrition and an exercise routine to have the best results but be careful, don't set to high goals. Gradual weight loss is the best for your health. To help with calorie counting and weight loss you can use the online weight loss tools: BMI Calculator, Calorie Counter, Calorie Calculator and a weight loss supplement.

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