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Article of the Day :
5th October, 2006
Cutting
calories in diet vs.
effect of
food on hormones, (Controversy)
Different types of foods will actually cause different types
of effects in the internal workings of the body; including the
brain.
When people cut food intake right down they often experience
an increased appetite and a general craving for food. Some
believe this is because they are eating less however, it may
actually be driven by a deficiency or lack in the correct
amount of certain nutrients. In other words, the appetite is
trying to force the individual to eat more food in the hope
that eventually these nutrients will be consumed. Most
convenient foods are low in nutrients so if only fast,
processed products form the basis of the diet then the
appetite may crave the consumption of more food in order to
gain essential nutrition.
If the
dieter is exercising to lose weight the body requires more
essential nutrients to aid recovery and growth of muscles. A
diet devoid of nutrient dense foods may only cause further
cravings and a larger boost in appetite. Cutting calories by
reducing the amount of high-energy, fast foods is an effective
way to lose weight permanently but only if other processed
foods are replaced with healthy, nutritionally dense foods
that are low in calories.
Without
strong self-discipline the dieter may struggle because
previous eating habits always means there's a strong
temptation to eat a bigger portion or have extra foods, even
if its "just for today". After cutting calories this way it is
too easy to refer back to old eating habits by increasing the
size of food portions to what the individual was used to.
Cutting
calories will be more effective if we learn to eat healthy
meals regularly. This requires the introduction of healthier
choices into the diet by gradually replacing each meal with
low calorie, highly nutritious food or varieties. The dieter
must veer away from the idea that they are "on a diet" by
changing eating habits for the long term. Calories will
automatically reduce when nutritiously dense foods replace
high-energy package foods for most meals. An occasional treat
should be left for when one has earned it by achieving a small
goal or weight loss target.
One can
replace high-energy packaged food with nutrient-dense foods,
examples:
-
Fresh
fruits including dried fruits
-
Poultry
-
Eggs
-
Vegetables
-
Fresh
fish
-
Lean
meats
-
Natural
yogurt
-
Natural
nuts & seeds
-
Wholegrain foods & ingredients (whole meal breads, pasta &
brown rice)
Difference between refined and unrefined carbohydrates.
Carbohydrates are found in most foods, with the exception of
meats, fats, and oils. That’s why it can be hard to follow
such an extremely low-carb diet. However, a more moderate carb
diet that consists of whole grains instead of refined grains
is a safe and effective way to lose weight and get all the
nutrition you need. If you’ve decided to watch your carb
intake, you should know the difference between refined (“bad”)
and unrefined (“good”) carbohydrates.
1.
Refined
(simple carbs, processed)
·
Get
absorbed into the bloodstream quickly, causing an almost
immediate spike in the blood sugar and insulin production
which can make you hungry
·
Contain
few vitamins, minerals and disease-fighting phytochemicals
·
Contain
little to no fiber
·
Generally
found in white rice, bread, and pasta; certain cereals, and
sugary foods like candy
2.
Unrefined
(whole
grains, complex carbs, unprocessed)
·
Unlike
refined or simple carbs, whole grains need to be broken down
before they can be absorbed. This breaking down process avoids
a spike in your blood sugar and insulin production
·
Contain
many nutrients that have been shown to be protective against
chronic diseases like cancer
·
Good
source of fiber
·
Generally
found in fruit and vegetables, oatmeal, whole-grain cereal,
whole-grain bread and any whole grains, such as brown rice,
couscous and bulgur
Controversy by diet.ivillage.com
Hundreds
of weight-loss diets have come and gone over the years, and
most of them have been based on a low-calorie diet. And
although some people have always challenged the calorie as the
ultimate arbiter of weight loss, it seems that these
challenges have gotten bolder, more frequent and more popular
in the past decade or so.
The basic
argument against the calorie as the most important factor in
weight loss is this: Calories alone don't account for how
various foods effect the body. We now know that the food we
eat has an impact on mood, ease of digestion, immunity, water
retention, energy, blood sugar levels and the all-important
hormones glucagon and insulin.
Those who
are designing food plans that take into account the effect of
food on hormones such as insulin and glucagon. That means a
plan higher in good-quality fat and lean protein than is
"conventionally" recommended, and lower in carbohydrates,
particularly "high glycemic" carbohydrates. This means a plan
that stresses fiber, fresh vegetables, moderate fruit, plenty
of protein, lots of omega-3 fats from fish and flax, and foods
such as nuts and seeds, with a fair percentage of raw foods,
and an absolute minimum of processed and refined foods,
especially baked snacks and other trans-fat-loaded "food
products."
Please Read the complete article on
http://diet.ivillage.com
Details
about Fitness Trainer Courses offered by GFFI
For
Today's Article - Top Referred Websites
http://www.weightlossforall.com
http://www.caloriecontrol.org
http://www.msnbc.msn.com
http://diet.ivillage.com
http://envirocancer.cornell.edu
http://cordis.europa.eu
http://news.google.com/news
http://cat.inist.fr
Details
about Fitness Trainer Courses offered by GFFI
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