An obesity diet plan not only promotes healthy weight loss, it may just save your life. Obesity can common maladies like diabetes, heart disease, metabolic syndrome and even cancer, according to "The Abs Diet" by David Zinczenko. Developing healthy eating habits through an obesity diet plan can help you get lean and healthy and stay that way for life. Always consult with your doctor before beginning any diet plan.
Significance
What you eat determines how much body fat you store, how much fat you burn and ultimately whether you will gain, lose or maintain weight. Food choice plays an important role because some foods store as body fat more readily than others. For example, fast-digesting starches like white rice spike insulin to promote body fat storage, according to "The Fat Burning Bible." In addition, food timing, portion size and pairing also impact your body's response to meals.
Types
Many different types of diets and meal plans promise weight loss. Low-carbohydrate and low-fat diets provide two common examples of diet plans that completely eliminate one of the essential macro-nutrients. According to David Zinczenko, proteins, carbohydrates and fats are all essential to optimal health. More moderate-carbohydrate protocols may provide similar benefits to low-carb diets without the negative effects. Shilstone recommends a 40-30-30 macro-nutrient ratio, which provides 40 percent carbohydrates, 30 percent protein and 30 percent fat.
Considerations
Each individual dieter has a unique body chemistry, metabolism and body type. For example, ectomorphs have small-boned body structures and they tend to have faster metabolism, enabling them to take in more calories. Endomorphs find themselves at the other end of the spectrum, gaining weight easily and struggling to burn fat. Your personal exercise and/or activity level also play an important role in an obesity diet plan because these factors determine how many calories you burn daily. Age-related metabolic decline means that the older you get the easier it becomes to store excess body fat.
Misconceptions
Dieters often completely eliminate fat or carbohydrates, which can actually slow down their results, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman. Eating too low-carb can trigger a starvation response from the body, actually programming your cells to store fat more readily. Moreover, taking in too little dietary fat suppresses production of important fat burning hormones. Fad diets that rely on liquid nutrition or extremely limited nutrients may both slow weight loss results and decrease overall health and wellness.
Benefits
A well-planned obesity diet program can increase fat burning and energy levels. By controlling carbohydrate intake, you can keep your levels of the insulin hormone down, preventing body fat storage. Proper nutrition can also control cortisol, a stress hormone that triggers muscle loss and abdominal fat accrual, says Shawn Talbott in "The Cortisol Connection." Eliminating obesity may also improve immune function, prevent depression and fight diabetes, cancer and heart disease, says Zinczenko.
Expert Insight
Zinczenko recommends one gram of protein per pound of body weight daily. For example, a 180-lb male would take in 180g of protein, divided into five or six small meals and/or snacks throughout the day. Choosing lean proteins like chicken, fish and egg whites can help prevent body fat storage from increase saturated fat intake. Shilstone recommends choosing low-glycemic carbohydrates like brown rice, whole-grain breads and oatmeal. Taking a moderate approach to carb intake may help control appetite, increase fat burning and prevent the shortcomings of low-carb dieting.
References
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "The Cortisol Connection;" Shawn Talbott; 2002
- "Muscle & Performance;" Fat Loss Made Simple; Jordana Brown; September 2010
Member Comments