The components to healthy dieting are simple, but should be followed with the utmost consistency. According to the National Federation of Professional Trainers, or NFPT, healthy dieting to lose weight should consist of eating smaller portions throughout the day to maintain a steady balance in blood sugar. When the goal is weight loss, sticking to a healthy eating plan will ensure that you lose weight the right way.
Calorie Counting
Not all calories are created equal, so it's important that you understand how much of each type you need to consume. Generally, if you eat healthy and follow a few basic nutritional guidelines, you will not have to count every calorie you consume. When you're trying to lose weight, calories should be spread out proportionally between protein, carbohydrates and healthy fats. It's best to avoid extra adding sugar and salt to meals as they can have a negative effect on your body's ability to lose weight.
Protein
According to the NFPT, 25 to 35 percent of your calories throughout the day should come from protein. Protein will help you build and maintain lean muscle which can greatly increase your metabolism. When healthy eating is supplemented with exercise, weight loss becomes inevitably easy. The key is to be consistent with your nutrition intake. Some excellent sources of protein come from legumes, eggs, chicken and lean meats such as turkey.
Carbohydrates
Carbohydrates provide the body with energy in the short-run. All carbohydrates are generally good, but you may not want the negative side effects many sources of carbohydrates can provide. For example, too much candy--carbohydrates--can cause tooth decay. Eating complex carbohydrates--foods like broccoli, oatmeal and whole grain--for fuel is the safest bet because most of these foods contain fiber--another weight loss aid. The NPFT recommends that 45 to 55 percent of your calories come from complex carbohydrate sources.
Fats
When dieting to lose weight, it is unwise to completely cut all fats from your diet because the body cannot complete certain tasks without them--cellular function, digestion, and the absorption of other vitamins. Eating fat will not make you fat. Eating too many calories will. If you lower fats too much from your diet, you run the risk of developing deficiency related illnesses. The NFPT recommends that 20 to 30 percent of your daily calories come from healthy fats such as avocado, olive oil and fish.
Portion Control
Portion control can make it easier for your body to burn unwanted calories so they don't get stored as fat. According to the American College of Sports Medicine, when you eat too much food at one sitting, your body releases insulin in high amounts. When this happens, any extra calories your body doesn't immediately use as energy get stored up as fat. When you eat smaller portions throughout the day, insulin stays level, decreasing the occurrences of fat storage.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al; 2006
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