What Makes You FAT? BEST Weight Loss Diet Tips for 2019 – Welcome to the Dipbar Fitness Center. Here we provide various information about healthy living from fitness, choosing healthy foods to healthy lifestyles. The key to understanding this article is weight loss tips in category Diet. Happy reading or watching the video.
Title: What Makes You FAT? BEST Weight Loss Diet Tips for 2019 | Dipbar Update
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What Makes You FAT? BEST Weight Loss Diet Tips for 2019 | Dipbar Update
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This guide was written to help you gain a better understanding of how your diet affects the amount of weight you lose (or gain!). I begin by covering various food types & their benefits and finish off by analysing 4 of the most popular weight loss diets available today. The article is fairly long so you may want to grab your favourite drink!
The Basic Principle – Calories In vs Calories Out
Arguably the most important element of any weight loss plan is the diet. We eat in order to gain energy, which is vital for all bodily processes. Just as we can measure how much an item of food weighs using, for instance, grams, we can measure how much energy is found in our foods using calories.
One unit of energy is called a calorie, and describes how much energy it takes to raise the temperature of 1 gram of water by 1 degree celsius. Calories are found in every single type of food. The body uses calories for all sorts of important processes, but those that aren’t used are stored as fat.
This is true of every person who gains weight, and the most important rule for weight loss is to remember that you need to consume fewer calories than your body uses up in order to burn fat. (See out 70+ weight loss tips here).
At rest, the body will burn a large number of calories through normal bodily processes. These include breathing, organ function and repairing & maintaining cells. On average, the male body burns approximately 2500 calories per day, and the female body burns 2000 calories. This is the basis for male and female recommended daily allowances (RDAs) of calorie intake.
Different food types contain different amounts of calories; protein and carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram (UCLA, 2005). The higher content of calories in fat means that you need to eat less of it to gain the same amount of energy as you would from carbohydrates or protein.
Modern diets contain significantly more fat than the body requires (Cordain et al, 2005) due to the fact that our lifestyles and diets have changed over the thousands of years that modern humans have existed, but our biology has not.
In the distant past, humans had to scavenge and hunt for their food, and diets consisted of significantly more fruit and vegetables than they do nowadays. Calories were burned more easily through everyday activities, and foods high in fat and sugar were scarce.
This scarcity meant that the body evolved to desire them so that they would be consumed wherever possible, because they are excellent sources of energy. Biologically we have not evolved since our prehistoric ancestors were scavenging for food on the African plains, and so we still crave these fatty and sugary foods.
In the modern world, these foods are plentiful, cheap, easily accessible and very appealing to us, and so we over-indulge. This goes some way towards explaining why so many people around the globe are overweight.
Determining How Many Calories You Need
Although there is a set recommended daily allowance of calories for men and women, each person is different. Height, weight, activity levels, genetic predisposition and so forth all determine how many calories an individual needs in order to maintain their current weight.
Information from the University of California suggests that two main factors indicate your calorie requirements: basal metabolic rate and level of physical activity. Basal metabolic rate (BMR) is the energy needed to maintain your body’s basic physiological processes. Both BMR and physical activity require calories, and so the amount of calories you need to consume is very dependent on these two factors.
There are plenty of online calorific need calculators which allow you to determine your calorie requirements, such as the Free Dieting Calorie Calculator.
The Importance of a Balanced Diet
For a healthy diet, the WHO recommends that people should generally reduce fat intake, increase intake of vitamins, minerals, legumes, grains and nuts, and limit salt and ‘free’ sugars (WHO, 2015). Healthcare professionals, dieticians and nutritionists are also commonly found recommending that people consume a ‘balanced diet’.
This is a term which is bandied about all over the place, but it is rarely explained. It is easy to assume that a balanced diet means one low in fat and sugar and high in fruits and vegetables; it is true that modern diets do generally require less fat and more vitamins and minerals, but it is still important to ensure that the diet contains all five of the ‘main’ nutrients in order to maintain a healthy body; fat, protein, carbohydrates, vitamins and minerals.
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