A balanced diet is the best option for keeping your body healthy and losing or maintaining weight. Fad diets that promote complete avoidance of one type of nutrient often will lead to weight loss but, by missing out on the nutrients, the weight loss cannot be sustained and health problems can result. So rather than avoiding all carbohydrates or all fats, or only eating protein, focus on eating the right types of carbohydrates, the right sources of protein and limited amounts of bad fats.
Why Protein?
Protein is found in every cell of our bodies, so it makes sense that consuming protein can provide your body with the necessary nutrients to repair, build and regrow important cells. A diet high in protein and not balanced with other nutrients, such as carbohydrates, can cause unnecessary strain on the liver and kidneys, which carry the primary responsibility of processing proteins. But when consumed in proper amounts, protein is beneficial for weight maintenance and health.
The amount of protein that is right for you depends largely on your activity level. The University of Arizona's College of Agriculture and Life Sciences recommends that individuals who are recreationally active (30 minutes, four to five days a week) should consume 0.36 grams of protein for each pound of body weight. For example, if you weigh 150 pounds, your recommended amount of protein is 54 grams. The more active you are, the more protein your body needs.
Protein is found in lean meats, dairy products, nuts and seeds, and soy products and is available as a powdered supplement, as well. Unless you are looking to build muscle and are working out at a high intensity five to six days a week, you should be able to reach your protein goals without having to rely on a powdered supplement. Many foods provide quality protein and also help you to balance protein with fiber.
Why Fiber?
Fiber is crucial for intestinal health and also reduces cholesterol. GiCare.com points out that fiber is beneficial for your digestion and can help you to feel full longer since it takes longer for your body to break down most fibers. Because of this, fiber also provides lasting energy as it is continually broken down and used for fuel over the slow digestion process. Fiber also absorbs fluids in your body and expands, which helps you to feel fuller.
Fiber is found in abundance in foods made with whole grains, such as rice, oats or bran, and it is also found in fruits and vegetables. Although they are considered high in carbohydrates by many, these carbohydrates come from fiber rather than sugars or processed flours.
FAQs.org recommends consuming 25 to 30 grams of fiber per day, but most Americans only consumer 12 to 15 grams. By focusing on eating the recommended five to seven servings of fruits and vegetables a day, along with including whole grain bread, pasta, rice, oats and beans, you will more likely meet or exceed the recommended daily amounts of fiber.
FAQs.org points out that there is such a thing as too much fiber. Consuming more than 70 grams per day can cause dehydration since fiber absorbs body fluids. Some people are more sensitive to this than others, so it is important to listen to your body and keep hydrated with plenty of fresh water.
Limit Fat
Different types of fats exist, but saturated and trans fats are the two main culprits of clogged arteries and expanding waist lines. All fats have nine calories per gram and can easily contribute to your daily calorie intake and make the difference between losing or gaining weight. Saturated fats are commonly found in fatty cuts of meat, and trans fats are found in hydrogenated and other oils used in frying many fast food menu items and processed foods.
Keep in mind that there is such a thing as healthy fats. Monounsaturated fatty acids, also known as MUFAs, have been shown to decrease belly fat and lower cholesterol. MUFAs are found in such oils as olive, fish, flaxseed and grapeseed. They are also found in avocados, nuts and seeds. While these fats carry with them nine calories per gram, they also have health benefits.
Fats are a necessary part of a balanced diet, but they should be limited and come from sources of healthy fats. According to www.AnnCollins.com, you shouldn't consume more than 30 grams of fat per day---and of that, no more than 10 grams should be saturated fat.
By including foods that are high in protein and fiber and low in fat, you can have a healthy diet that delivers necessary nutrients to your body without having to sacrifice taste and variety. Something as simple as a sandwich made with whole grain bread, lean turkey, low-fat cheese, vegetables and a few slices of avocado provides a balance of fiber and protein, while also limiting fats. Aim to balance every meal and snack to lose or maintain weight, while avoiding the health problems that arise from unhealthy eating habits.
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