What should I eat in order to lose weight? What's the healthiest diet and which one works for me? How much proteins and carbohydrates do I need every day? Is the vegetarian diet the best solution? Despite all the information available, we often have the feeling of not knowing enough when it comes to nutrition and a healthy lifestyle. Here are top 6 nutrition questions answered.
TV shows and magazines are full of a real explosion of tips and
tricks regarding weight loss, healthy lifestyle and a
balanced diet. Still, since we are all different, it is most likely
that a certain plan that worked for your friend, to fail on your
side. Therefore, we start asking questions hoping to find the
solution to our problem. Take a look at some of these top 6
nutrition questions that might solve a few hidden mysteries.
Before anything, it is important to be aware of the fact that a specialist can help you pick the right diet for you. Do you know how many calories you should have every day, or which carbohydrates are good? A nutritionist can recommend and suggest a balanced intake of everything your body needs based on your health history and food preferences. Moreover, he can answer to all the questions concerning the best method to lose weight in a healthy way. Still, always keep in mind that good health is not just about how much you weigh.
What is the Glycemic Index?
Carbohydrates are absorbed differently into the bloodstream and therefore they are ranked based on the effect they have upon our glucose levels. In consequence, there are the low GI carbs such as beans, lentils, certain fruits, vegetables, and milk, which release their energy slowly providing long term energy. On the other hand, high GI carbs such as sugar, raisins and white bread release their energy quickly providing a short term energy. Foods with a low GI are the healthy choice as they reduce the risk of diabetes and heart disease. Besides, they are a smart option when wanting to lose weight as they keep the energy levels balanced so you will feel fuller for a longer period of time.
How much protein do I need each day?
What is protein in fact? Protein is part of the big three macronutrients alongside carbohydrate and fat, and it has an essential role in keeping a healthy body since muscles, hair, skin, and connective tissues are mainly made up of protein. Besides, a normal protein intake is necessary for the good functioning of our body. A protein is formed from the bonding of various amino acids into configurations. From the total of 20 amino acids, 11 are non-essential and the other nine must be taken from the foods we consume. But how much protein do we need? Calculate it yourself! The recommended daily allowance for protein is to consume 0.8 grams of protein for every kilogram of body weight. The intake increases during pregnancy (by 30 grams) and lactation (by 20 grams).
What are healthy fats?
Not all fats are bad and the right choice can really make a difference. Good fats (monounsaturated and polyunsaturated) are important both for your physical and mental health. Sources of healthy monounsaturated fats are avocados, olive oil, canola oil, sesame oil, sunflower oil, peanut oil, olives, nuts. Polyunsaturated fats are found in soybean oil, safflower oil, corn oil, walnuts, flaxseed, pumpkin, sesame and pumpkin seeds, fatty fish, tofu, soymilk. Stay away from saturated and trans fats which are bad!
What are the health benefits of fiber?
Fiber represents a special type of carbohydrate that cannot be digested and passes through the digestive system without being broken into nutrients. There are two types: soluble and insoluble. Still, what are its health benefits? Dietary fiber is essential in the digestion process and you should get at least 20 grams daily. Moreover, it slows down the eating process and makes you feel full quickly. Fiber can be found in grains, beans, fruits, vegetables, and nuts.
Is vegetarian diet the best choice?
When it comes to vegetarianism, everything stands in what one understands through this type of diet. Indeed, studies have shown that the vegetarian diet is related to a reduced risk for several chronic degenerative diseases and conditions, including obesity, hypertension, coronary artery disease, diabetes, and even some types of cancer. But how to be a healthy vegetarian? Make sure you keep a balanced diet and eat a variety of foods such as fruits, vegetables, and whole grains. Also, if you are a vegan, be careful to get enough iron, calcium, vitamin D, and vitamin B12. Look for ideas of menus and make healthy, balanced choices and a variety of foods so you provide the nutrients, vitamins and minerals your body needs.
What are calories and kilocalories (Kcal) exactly?
The amount of calories varies from person to person depending on different factors such as age, weight, and activity level. Calories are a measure of how much energy is contained in the food and drink we consume. Every food type contains different levels of energy and different amounts of calories. For example, one gram of carbohydrate has four calories. One gram of fat has nine calories, while one gram of protein has also four calories. Eating more calories than your body burns each day might lead to weight gain as the energy is stored into fat. Fewer calories can also have a negative effect upon our health. Calories on food packages are actually kilocalories (1,000 calories = 1 kilocalorie).
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