How to Lose Weight

Okay, it is time to start your diet. The first thing to consider is that although you want to reduce your calorie intake, you should still eat a balanced diet. Remember, you are not just trying to lose weight, you are trying to lose weight healthily.

Please avoid any diet regimes that say you should only eat one food group. These diets are not healthy. The current fad is high-protein diets. Well lean protein is good but only as part of a balanced diet.

You should eat a diet that contains components from all the main food groups below. I don't want to make this too scientific but a basic understanding of the main food groups will help you to select a balanced and healthy diet.

Carbohydrates

Carbohydrates are found in a wide range of foods including bread, pasta, rice, potatoes, beans, fruit, vegetables, cereals, cakes and sugars.

We use carbohydrates for energy. They are not actually essential in that we can derive energy from fat and protein but carbohydrates are the food group that the human body finds easiest to convert to energy. Recent low-carbohydrate diets such as Atkins have condemned carbs as bad. They are wrong. Carbohydrates are an essential part of a balanced diet and you will feel tired and lethargic without them. They should make up around 50% of your diet.

Carbohydrates come in two forms -- starches and sugars. We convert both forms into glucose, which is released into our bloodstream to provide energy for the body.

Dieticians talk about good carbs and bad carbs. It is not as simple as starches are good and sugars are bad. What actually matters is how quickly your body converts the carbs into glucose. Some carbs convert into glucose very quickly. These are considered bad because they cause spikes in our blood sugar levels. Eating too many of these sort of carbs has been linked to a higher risk of diabetes, heart disease and obesity. Carbs that convert into glucose slowly for a longer period are good because they provide a steady stream of energy.

It is not surprising that processed sugar is a bad carb. It converts into glucose very rapidly and causes a sharp spike in our blood sugar levels. The natural sugar from fruit (fructose) does not convert to glucose so quickly. What is a little surprising is that the starches in white bread, white rice and potatoes also convert into glucose rather quickly.

The best carbohydrates come from whole grains, fruits, vegetables and beans. Whole grain bread is better than white bread, brown rice is better than white rice and whole-wheat flour pasta is better than white flour pasta.

When it comes to calories, all carbohydrates are the same. They contain 4 calories per gram. The number of calories in sugar is the same as in starch. The problem with bad carbs is not the number of calories they contain. The problem is when you eat them your blood sugar level rapidly spikes. It then comes crashing back down which leaves you feeling not only lethargic but also hungry. That is why you should try to get most of your carbs from good sources. You should particularly try to avoid processed sugar and limit the amount of white bread, white rice and potatoes in your diet.

Protein

We use Proteins for growth and repair. We convert protein to essential amino acids. We use these for building muscle and repairing the body. If you do not eat enough protein then wounds will heal slowly.

Our main sources of protein come from animal products such as meats, poultry, fish, dairy products and eggs. You can also get protein from beans, nuts, pulses and cereals. It is quite possible for vegans to eat their dietary requirement of protein but there is debate whether these sources of protein provide the full range of amino acids required by our bodies.

Protein contains 4 calories per gram. However, you should be wary of the fat content that comes with many of these sources of protein. You should try to eat lean meat, trim off as much visible fat as possible. You should use low fat dairy products such as skimmed milk and low fat yoghurt.

Fat

We use fats as a source of energy. Although generally considered bad, you must have some fat in your diet because it is the only source of fat-soluble vitamins. Essential fatty acids are required for brain and cell membrane construction.

Fats are either saturated or unsaturated. Saturated fats are solid at room temperature, while unsaturated fats remain liquid. Saturated fats usually come from animal sources such as animal fat and whole milk. Unsaturated fat generally comes from vegetable sources and oily fish.

Unsaturated fat is generally better for us than saturated fat, which has been linked to heart disease and furred arteries.

Fat is fattening. It contains 9 calories per gram. That is more than twice as much as in carbohydrates and protein. You should try to cut down on fat and try to replace saturated fat with unsaturated fat.

Fibre

Fibre is food that our bodies cannot digest. That is food from which our digestive systems cannot derive any nutrition. Fibre still plays a very important role in our digestive systems. It acts like a lubricant helping your food slide along the intestines. If you do not have enough fibre in your diet, you may suffer from constipation. It is also good for dieting, as it will help you feel full without adding any calories to your diet.

The main sources of fibre are cereals, fruit, vegetables and bread.

What acts as fibre actually varies from species to species. Cows get most of their nutrition from grass. For humans, grass is fibre because our digestive systems cannot process it.

Vitamins

Vitamins do not provide any nutrition in themselves. They are required in tiny quantities for metabolic processes and to allow your body to get the full benefit from the nutrition it does consume.

Vitamins are found in many foods but especially fruit and vegetables. We make Vitamin D in our skin from exposure to sunlight.

Vitamin A: Eyesight.
Vitamin B: Various functions related to growth and energy.
Vitamin C: Immune system and body repair.
Vitamin D: Bones and teeth.
Vitamin E: Reproduction.

You can get all the vitamins you need from a balanced diet. Even when you are dieting, it is still possible to get all your vitamin requirements from your food but you could consider taking a daily multi-vitamin to cover any deficiencies. The liquid capsules generally contain more vitamins. You should take them after meals when your body will absorb the vitamins most efficiently.

It is possible to suffer adverse reactions from overdosing on some vitamins. You will not overdose on a vitamin by eating a balanced diet or even from taking a multi-vitamin tablet. It can happen from taking too much of some supplements or from eating too much of a single food type instead of eating a balanced diet.

Minerals

Minerals are chemical elements we need to metabolise nutrients and vitamins. Minerals are in lots of foods but are especially in fresh fruit and vegetables.

Iron is good for the blood. Calcium is good for your bones and teeth. Magnesium is good for your nerves. Sodium is needed by all cells.

We need small quantities of these minerals but it can also be important not to eat too much. For example, our main source of sodium is salt. Sodium is essential to cells but too much salt can raise blood pressure.

Next: Diet - Reducing Calories