The Basics Of a Healthy Diet For Slimming Your Body
When dieting the first priority should be that you make sure that you ingest enough protein. It protects your muscles from the damage caused by exercise and it protects them from being consumed for energy on a calorie restricted diet. An adequate amount of protein during a diet is about 1.5 to 2.5 grams per kilogram of fat free body mass per day. That means that if you weigh 100 kilograms with a body fat percentage of 20, you should ingest between 120 and 200 grams of protein per day depending on how much you exercise. People who train daily should eat more protein and people who exercise less, should eat less. Protein rich foods like meats keep you feeling full for a longer time than carbohydrate rich foods like rice and pasta. Good sources for protein are chicken, beef, pork, turkey, fish and buffalo.
An important part of a healthy diet for slimming is making sure that you include healthy fats in your diet. Many people try to avoid fats thinking that eating fat is what causes you to gain fat. I can tell you that is not the case. In fact high fat and high protein diets are more effective in losing weight that low fat diets. The most healthy fats are omega 3 fats from cold water fish and grass fed animals. Animal sourced omega 3 fats have anti-inflammatory properties, they lower blood glucose levels and blood pressure and have a positive effect on blood cholesterol levels. Medium chain triglycerides (MCTs) are healthy saturated fats that are found in cold pressed coconut oil. MCTs are the only fats that go directly to the liver instead of going through through the lymphatic system. They are great for fat loss and the best oil for frying. Omega 3 fats from cold pressed plant sources are best good for seasoning your salads. They are not as potent as animal sourced omega 3 fats, but they are still very healthy. You should do everything possible to avoid trans-fats as they are the most unhealthy fats in existence. Trans-fats are linked with a higher risk cardiovascular diseased. Do not eat anything that has hydrogenated or partly hydrogenated fats in it as they are the main source of trans-fats.
Eating too much carbohydrates is the main reason why people are getting fatter. Foods like pasta, rice and potatoes are a bad source for carbohydrates. Vegetables are the best source for carbs. Try to eat lots of them every day, you really can't eat too much. Fruits are also very healthy, but many fruits have a lot of sugar in them. Still, you should try to eat a fruit each day, but just make sure that you don't always eat the same ones. As always with diets you should not eat treats. Eating candy, chips, ice cream and chocolate during a diet is a sure way not to make any progress. However you can have a cheat meal every week after three weeks of clean dieting.