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The Essential role of Fats, Carbohydrates and Proteins While Dieting
How To Achieve Effective And Long Term Weight Loss With Safe Dieting
A lot of people have phases in their life where they are proactive with their diet, and other periods in which they eat less healthily. Similarly you might start a new exercise regimen with gusto, only to get demotivated a few weeks in when you realise the pounds aren't shifting. This is understandable human nature. At WVOHL, we don't suggest you takeup a bizarre, fad diet plan. Most diets advertised online are not backed up by any scientific proof. Some might even be dangerous and unhealthy. At best, they simply won't work. We want to help you discover and use strategies to make permanent beneficial lifestyle changes.
Crash dieting and regular fluctuations in weight and eating habits aren't good for the body. The most desirable outcome is to maintain a stable, healthy weight. Fasting as a method of cleansing the body and losing weight is an ineffective and potentially dangerous method you should not resort to. It has a variety of side effects including dehydration and eye and skin problems. When the body is faced with little or no nutritious foods it responds by clinging onto body fat. If you do attempt a fast some of the weight loss can be attributed to muscle wasting, which isn't beneficial to your health or appearance.
In our downloadable books you'll find loads of in depth tips and resources on adopting a sustainable diet that will bring lasting changes. Below we've listed a handful of tips you could benefit from right away:
Concentrate on what you can eat: lots of people make the mistake of listing all the foods that they will remove from their diet. They might decide they'll stop eating potato chips and chocolate, for example. Instead you should think about healthy foods you can add. Eat 5 servings of fruits and veg. Start enjoying stir frys and wholegrains, for example. You'll find that as you challenge yourself to eat more of the good foods your body will be fuller and you'll have far fewer cravings to eat your old snacks!
Keep a diary: A recent study showed that dieters who record the foods they eat lose twice as much weight as those who don't. Simply logging your food intake is an effective, if not essential, strategy you can use to cut fat. You might remember what you ate today, but without a diary you'll soon forget what you ate last week.
Occasional treats: if you deny yourself your favourite foods for extended periods of time you may end up binge eating or quitting your diet. It is far more sustainable to include a treat every couple of days in order to remain motivated.
Carbohydrates myth: weight loss is simply a matter of calories burned > calories consumed. If you consume 20% fewer calories in a day than your body uses up you will lose weight. It doesn't matter whether the calorie intake is from fats or carbs. The issue with carbs is that our bodies can begin to crave sugary treats for energy. We can help reduce cravings by making good food choices. For example, eating a healthy wholegrain cereal for breakfast will reduce cravings throughout the day.
Stay balanced: you must maintain a balanced diet whilst dieting. Aim to consume at least 3, but ideally 5 portions of fruit and veg. Eat lean meats for protein, and look for healthy fats in nuts, avocados and olive oil, for example.
Grab a drink!: when you sit down and snack as you relax, your body doesn't necessarily need to be fed. Try to close the kitchen down after dinner so you don't snack mindlessly before bed. If you have cravings try replacing them with low calorie snacks or drinks.
Add a protein source to every meal: you can check out the nutrition area of our site for more information on protein. Protein is one very effective weapon you have at your disposal. Experts believe protein is more satisfying than empty carbs, and it encourages fat burning. So try to include beans, nuts, meats and other protein packed foods with your meals.
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