The Science Behind Healthy Weight Loss

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The Science Behind Healthy Weight Loss

 

 

Control the amount of calories you eat, and fill your

plate with lean protein-rich foods, fruits, vegetables

and whole grains.

 

Fad diets, such as those that severely restrict

carbohydrates while plying you with protein and animal

fats, may well work for a while, but it doesn't take

much snooping to figure out why: They're low in

calories. And lowering calories will lead to weight

loss, no matter the quality of the diet. But is this a

diet that's built to last?

 

The ongoing challenge is to keep calories under

control while enjoying satisfying portions of healthy

foods. For that, you can't get around the importance

of a diet that's:

Low in fat

Adequate in protein

Rich in high-fiber complex carbohydrates

We'd all love to believe that the latest fad is the

one that's going to miraculously remove those unwanted

20 pounds for good. But we're better served by relying

on proven choices than pie in the sky. Our best allies

are low-calorie foods that are naturally filling: lean

protein, low-fat dairy or soy foods, whole grains, and

plenty of fruits and vegetables. All skimp on fat, and

all are swimming in water and fiber, which stimulate

" satiety signals " - they make you feel satisfied

without adding calories.

 

The Lowdown on Fat, Protein, Carbs and Water

 

Fat

 

Gram for gram, fat has more than twice the calories of

protein or carbohydrates. Excess calories from fat end

up as body fat far more easily than excess calories

from carbohydrates or protein. Your body has to work

to convert carbohydrates or protein to body fat, which

takes energy - that is, it burns calories. But dietary

fat turns into body fat with very little calorie loss.

That's why it's important to cut calories from fat.

 

Protein

 

Eating lots of protein isn't a recipe for losing more

weight, though getting enough protein is important.

When you cut calories to lose weight, your goal is to

lose body fat, not lean body mass (muscle). Taking in

enough protein helps you maintain lean body mass.

Protein is also more " satiating " than fat or

carbohydrates, so it helps you feel full on fewer

calories.

 

Carbohydrates

 

No, pasta isn't uniquely fattening. Neither are

potatoes, rice or bread. It's true that many

overweight people have difficulty metabolizing large

amounts of carbohydrates, but that's an effect of

their physiology, not a cause. The cause of obesity is

too many calories and not enough exercise. Focus on

carbohydrate quality: Refined snacks and sweets made

with white flour and sugar are highly caloric, while

fiber-rich whole grains, fruits and vegetables are

much more filling, with fewer calories.

 

Water

 

Let the water flow freely in a weight-loss diet.

Besides drinking lots of it, eat plenty of foods that

are naturally rich in water, such as fruits,

vegetables and low-fat milk. Pair them up with

poultry, fish and beans - all low-calorie foods that

provide plenty of bulk.

 

Keep a place in your diet for water-rich dishes like

soups, stews, casseroles, pasta with plenty of

vegetables, and fruit-based desserts. Water helps you

control calories by diluting the calories in a portion

of food. When you add water-rich blueberries to your

breakfast cereal, or water-rich eggplant to your

lasagna, you add food volume and weight, but hardly

any calories.

 

Estimating Calorie Needs

 

The average, moderately active person needs about 15

calories per pound to maintain weight. For instance,

to maintain a weight of 150 pounds, you need about

2,250 calories a day. However, this is just a rough

estimate. Your true caloric needs are more closely

linked to the amount of fat and lean tissue you carry.

A well-muscled 150-pound wrestler burns more calories

than a 150-pound couch potato, even on days when the

athlete decides to kick back and grapple with the

remote control.

 

 

 

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Language is an expression of thought. Everytime you speak, your mind is on

Parade Exodus 20:8-11 & Hebrews 4:9

 

 

 

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