Diet
Principles of Nutrition A Good Diet to Loose Weight
A Good 600 Calorie Diet, to loose 2 pounds per week
A Drastic, Healthy Diet, to loose One Pound per day!
1- A diet that is individually planned to help create a deficit of 500 to 1,000 calories per day should be an integral part of any program aimed at achieving a weight loss of 1 to 2 pounds per week... and probably the main part!.
2- A deficit of 1,000 calories per day will eliminate about 100 grams of body weight per day (a little more!)... because the deficit will be supply by 100 grams of fat from the reserve of your body... and a gram of fat has 9 calories (1 pound is 450 grams).
3- When we eat and drink, we ultimately consume some proteins, carbohydrates, fats, minerals, vitamins, enzymes, and water.
4-
Fats, carbohydrates and proteins have calories. See Calories
- 1 gram of fat has 9 calories... 1 gram of
carbohydrates or proteins have 4 calories... 1 gram of alcohol 7 calories
- When they are consumed in more than the
desirable amount, extra quantity is converted into fat and stored in the body. Every extra
1,000 calories will be converted into 100 grams of fat (1 pound is 450
grams).
- When
you don't eat them, the body takes them from the fat stored in the body, and you loose
weight. For every 1,000 calories less you take, you will loose about 100 grams.
- If you are overweight, you don't need to take
any fats, carbohydrates, nor proteins, because they are produced in the body from the fat
stores... There is only one exception: There are 7 essential proteins not produced in the
body... some of them are usually included in the multi-vitamins tablets... but we should
eat about 50 grams daily of proteins (200 calories).
- Proteins: Mainly in meats, fish, eggs, milk, nuts...
- Carbohydrates: Mainly in sugars, cereals...
- Fats: Mainly oils, fats, meat, fish, eggs, milk.. See Nutrition Value of Foods
5-
Minerals, vitamins, enzymes, and water have not calories... they do not make you gain
weight, and do not stimulate the appetite... and we have to take them in the diet, because
most of them are not produced in the body, or take a multi-vitamin and minerals daily:
Myadec, Centrum...
- They are contained mainly in fruits vegetables, cereals, milk...
6- A need "balance diet" should include the vitamins, minerals, enzymes, the essential proteins, and water!
7- An average adult requires about 1,500 to 1,800 calories per day to get even. If you want to loose weight you have to eat less calories. Heavy workers need more, of course. Mental work do not require any extra calories.
8- Let your weighing machine guide you. Weigh yourself once or twice a week when you wake up. If your machine shows same weight, it means that you have been taking your normal requirement of calories. If it shows an increase, then you have certainly consumed more than that which is required by your system. If it shows a decrease, you are loosing weight, good!... Do not compare your intake of food with someone else’s . You are a different person.
The main goal of a diet to loose weight is to eat little, less than you eat now... I tell my patients: Serve a regular healthy food, and then take away half of it!... and I had good success in my Medical Practice!... Oh, and then, try to get used to this kind of good healthy diet for life, not just for two or three days.
- The only
exception is vegetables prepared in the minimum of oil, you may consume plenty of green
vegetables to appease your hunger... and fruits that are not very sweet.
- To fill up the stomach, clear soups can be consumed in large amounts
- Non-vegetarian preparations are better taken as grilled or boiled as
they already have natural oils in them.
- A cup of tea, o coffee, prepared with some skim-milk goes a long way
in curbing an uncontrolled appetite.
- Cut down mainly in fats, sugars, and on the quantum of cereals.
- Care should be taken to maintain the daily protein intake to about 50
gm. A mix of cereals and milk can provide good biological value of proteins.
- ... And let you be guided by
your weighing machine
A good diet to loose weight usually includes:
1 - Little sugar:
- No sugar in the coffee, just put some
skim-milk, and in time you will not want any sugar at all in your coffee, because it will
take away the real taste of coffee!.
- No cakes, cookies, chocolate...
- No regular sodas and juices of the market...
a glass of regular soda or juice contains about 6 teaspoons of sugar, and it may be a main
factor producing overweight in America!...
- Just take some honey, says the Bible!... and
not too much!... and may be a cookie or a chocolate per week!.
2 - Few carbohydrates, starch, bread, rice, spaghetti... follow the rule I give my patients: Serve the regular food, and then take away half of it!.
3- Nothing fried!... use a little olive oil to cook your meals... may be something fried once a week, and not too much!.
4- And no alcohol!... a minimum... a gram has 7 calories, almost double than sugars!.
What should you eat:
1- The food of millionaires: Some meat, fish, eggs... cooked, grilled, boiled, broiled, omelets... but nothing fried!... and not too much... take away half of what you served!.
2- Mainly vegetarian, plants, and fruits, which may include:
Herbs (vegetables): "And
unto Adam He said... And you shall eat the herb of the field". (Gen.3:17-19)
- Leaf: beet greens,
brussels sprouts, cabbage, collard, etc
- Flower: globe
artichoke, broccoli, cauliflower.
- Root: carrots, beets,
potatoes, turnips, etc.
Plants and Fruits, of Gen.1:29,
the original Bible food!.
- Every plant yielding
seed:
-
Grains: wheat, corn, rye, barley, rice, oats, millet, etc.
-
Seeds: sunflower, sesame, flax, pumpkin seeds, etc.
-
Legumes- soybeans, lentils, peas, peanuts, other beans, etc.
-
eggplant, okra, bell peppers, squash, green beans, pumpkins, cucumbers, tomatoes, melons,
etc.
- Fruits: citrus
fruits, sweet fruits, palm fruits, etc.
Nuts: almonds, pecans, cashews, brazil, walnuts, etc.
3- Skim-Milk to take the cereals at breakfast, or the coffee or tee... be sure the cereals are not loaded with sugar!.
4- Take a multi-vitamins and minerals supplement: Myadec, Centrum... one tablet a day.
5- Lots of water!... the more, the best!... tea or coffee without sugar (with skim-milk)... fresh fruit juices (without added sugar).
A thought of Thomas Edison: "The doctor of the future will give no medicine but will interest his patients in the care of the human frame in diet and in the cause and prevention of disease. The physician of tomorrow will be the nutritionist of today."
A Good 600 Calorie Diet: You may loose about 2 pounds per week
- A cup of skim-milk: 85 calories (for the
whole day, to put in the tee or coffee, or cereals).
- Cheerios, or Corn Flakes, or Wheaties, or Total: a half cup:
50
- An Apple: 80 (or a small banana, or a cup of blueberries, or two cups
of melon, or two tangerines... see Fruits
- A cup of tee, no sugar, put some of the milk (or coffee with some
milk): 0- (the milk is included in the cup)
- All the water you want at any time.. drink a lot!.: 0
- Soup Beef Bouillon, broth or consommé: 2 cups: 30
- Macaroni, cooked plain: half cup: 75
- Veal Cutlet, broiled or braised, small: 90 (or steak, sirloin,
broiled or braised)
- One tablespoon of Barbecue or Gravy of meat: 10
- Alfalfa Sprouts: 1 cup: 10 (or asparagus, or 8 cucumbers, or beets,
or eggplant, or celery... see Vegetables
- Tee or coffee, same as before.
- Vegetable Soup, 1 cup: 20
- Fish, battered, fried 1˝ once: 90 ( or a boiled egg, or plain omelet
with little oil)
- Alfalfa Sprouts: 1 cup: 10 (or asparagus, or 8 cucumbers, or beets,
or eggplant, or celery... see Vegetables
- 1 Orange: 60
- Tee or coffee, same as before.
A Drastic Healthy Diet... to loose one pound per day!
Of course, this is not My Diet!... it is the Daniel's Diet in the Bible.
When Daniel and his 3 friends were faced with a decision not unlike ours today, they chose a diet with just vegetables and water (Daniel 1:12). And
"At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food." (Dan.1:11-15)...... King Nebuchadnezzar's choice food was very similar to the Standard American Diet (SAD), with plenty of meat, fish, eggs... and Daniel an his friends, Hananiah, Mishael, and Azariah, were found even ten times better in matters of wisdom and understanding (Dan.1:18-20).
Daniel's diet?: "Nothing but vegetables to eat and water to drink". (Dan1:12).
Herbs (vegetables): "And unto Adam He
said... And you shall eat the herb of the field". (Gen.3:17-19)
- Leaf: beet greens, brussels sprouts, cabbage, collard, etc
- Flower: globe artichoke, broccoli, cauliflower.
- Root: carrots, beets, potatoes, turnips, etc.
Plants and Fruits, of Gen.1:29, the original Bible
food!.
- Every plant yielding seed:
Grains: wheat, corn, rye, barley, rice, oats,
millet, etc.
- Seeds: sunflower, sesame,
flax, pumpkin seeds, etc.
- Legumes- soybeans,
lentils, peas, peanuts, other beans, etc.
- eggplant, okra, bell
peppers, squash, green beans, pumpkins, cucumbers, tomatoes, melons, etc.
- Fruits: citrus fruits, sweet fruits, palm fruits, etc.
Nuts: almonds, pecans,
cashews, brazil, walnuts, etc.
Try it for a Ten Days... like Daniel and his friends!
Some popular
diets today are also based in Daniel's test:
Cabbage Soup
Diet Super Fat Burning
Cabbage Diet
Rice Diet Program, at
Duke University Medical Center.
Be suspicious of diet gimmicks and fad diets that promise wonders. They can be dangerous. Some are appealing because they promise quick and easy weight loss, but unless a diet is balanced nutritionally - as many fad diets are not - it can be harmful if followed over a period of time. Diets that encourage little or no eating and diets that promote heavy eating of one kind of food can cause health problems. Some people have developed kidney problems, disturbing psychological changes, and other complications while following these diets.
You can be too thin. Being overweight is not advisable - but neither is being much below your desirable weight. Losing too much weight can cause health problems. Anorexia nervosa and bulimia are serious eating disorders. Persons with these disorders usually think they look fat (even though they may be thin) and have an abnormal fear of being fat. Common traits or persons suffering from anorexia and/or bulimia include bizarre food habits, refusal to eat, binging or gorging followed by vomiting, abuse of laxatives and diuretics, and an extreme urge to exercise. Such practices can result in chronic health problems and even death.
Talk to your doctor if you plan to follow a low-calorie diet for a long time, or an extremely low-calorie diet even for a short time.
Take a look at Calories and Nutrition Value of Foods... a good information usually leads to the best diet.
Here are some diet programs with maintenance treatment:
Weight-Watchers
Weight Control
Dr. Atkins Diet
Carbohydrate Addicts
Zone Perfect Diet
Beverly
Hill Diet CyberDiet
Several
Other Diets Practical
Methods of Weight Reduction
They really may help you!... good health!... and God bless you!.