Making better dieting decisions
Making better dieting decisions is an extremely important part of affecting a good strategy for weight loss. As obvious as this may sound, there are some of you who ignore it. Here are nine basic tips and tidbits you must include in your weight loss attempt.
- 5-6 six meals a day. They are small to moderate. Every two – three hours.
- Breakfast is the most important meal of the day.
- Drink plenty of water.
- Alcohol slows the metabolism.
- Carbs are not the enemy. It's your poor management of them.
- Caloric value breakdown:
a. Protein = 4 calories per gram
b. Carbohydrates = 4 calories per gram
c. Fats = 9 calories per gram
d. Alcohol = 7 calories per gram - Real quick purpose outline:
a. Protein = repairs muscle, very poor source of energy
b. Carbohydrates = primary, short-term energy source, provides only energy source for brain
c. Fats = secondary, long-term energy source, insulation
d. Alcohol = no nutritional value - Positive mindset
- Support system
I’ll be back to further explain all of the above.
FRB
Labels: dieting
posted by Frank R Blenman at
2:57 AM
3 Comments:
Please do explain, cause I have gained weight dispite my efforts to eat right. The only other thing I look for in nutrition labels is sugar grams besides the serving size.
I'd love to hear more from Frank on the subject. I don't think I can learn enough about the breakdown of foods and how they affect us. Can you please publish the information on how much protein you should have based on a certain amount of activity level? And, what kinds of activities do you consider to be high, medium, low output?
I found Frank's advice to go on fooddiary.com to be extremely helpful when I was stuck in my weightloss. I thought I was eating healthy but realized I wasn't eating enough, my protein was too low for activity level, and my sodium was high. So, those adjustments and an increase in workouts got the extra 15 off without starving myself!
2Children,
I just listed the tip of the iceberg regarding nutritional facts and concerns. In regards to your concerns, let's rule out any thyroid issues by getting yours checked out by a doctor. Assuming that there is nothing wrong with yours, let's then look at a few other factors.
1. Do a food dairy (the link is available on my Other Links page) to fully determine what your diet is truly like. I suggest to all my clients and consultations to do a 7 day diary. This builds a picture that can help us determine what's actually going on. We'll revisit this when you've done the diary.
2. Consider that some of the foods you ingest may be high in sodium or starchy content. If either is true, realize that both cause high water retention that leads to weight gain. Another fact that many people ignore, perhaps you are allergic to some of the foods you eat. Allergic reactions are not only displayed through breakouts or swollen eyes. Sometimes bloating is a reaction that we don’t always acknowledge that could be attributable to what you eat.
3. Proper nutrition is only one facet of weight loss/gain. It takes 3500 calories in addition to or less than your normal diet to gain or lose a pound of weight. That being said, did you add any physical activity that creates a deficit in conjunction to your diet?
4. The last thing I’ll mention in closing is, what about your stress levels? Stress or, properly put, your management of stress can have a tremendous effect on your ability to lose or gain weight. In fact, weight loss is heavily dependent upon your mental outlook.
FRB
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