Essential nutritional foods are a key to effective dieting

A healthy body can lose weight faster than a malnourished one. So it is worth remembering that there are 22 vitamins and minerals which are essential for weight control and maintenance of a healthy metabolism. The most important ones are: Vitamins B2, B3, B5, B6, Vitamin C, choline, inositol, chromium, manganese and zinc. All of these are available in our regular healthy diet foods. A healthy diet plan helps reduce the risk of disease and boosts recovery. It helps in maintaining a healthy metabolism, so food is converted into energy as efficiently as possible. This is the reason why healthy bodies tend to lose weight faster. Healthy eating is especially important in mid-life and later life. In addition, a healthy diet maintains a healthy digestive system which helps us enjoy a wide variety of foods as well as reduces the risk of indigestion and other gastrointestinal complaints. There is no single healthy diet, meaning there is no set percentage of fats, carbs and proteins. That said, the healthiest diet includes foods from all the main food groups. In general, the healthiest: Fats are unrefined vegetable oils

Proteins include fish, lean beef and chicken, beans and soy foods

Carbohydrates include vegetables, fruits, whole grains and beans

Dietary fiber, both soluble and insoluble, comes from beans, apples, oats, fresh fruits and vegetables, nuts and seeds.

Dos and Don’ts while dieting Too often, diets focus on denial, banning “unhealthy” foods and restricting food choices. Limiting food choices and severely under fueling one’s body can trigger binge eating, defeating all weight loss goals. So the best attitude would be to keep an open mind on the “Don’ts” but concentrate on adopting and inculcating the “Do” philosophy with complete passion and enthusiasm. Processed foods must be eaten in moderation because they have a lot of “empty” calories. The result is that you will end up eating a lot more calories than you are supposed to. In addition, most of the processed foods are flavored which means your body will crave for that food even if you are full. One should try to eat foods that are natural and low in sugar, saturated fat or trans fats which most people who are unaware of weight loss and obesity facts tend to indulge in. Foods that speed up the metabolic rate and that actually help in weight loss are: High Fiber Vegetables, fruits, nuts and whole grain foods - This helps the body use more calories digesting them than there are calories in these vegetables.

Non-Farmed Fish – It is high in Omega-3 and proteins. Farmed fish do not have as much Omega-3.

Berries – These are good for weight loss because they are low in calories but high in fiber and nutrition. If you crave sweets, then Berries are an excellent substitute.

Extra Virgin Olive Oil - This increases the testosterone level which indirectly speeds up the metabolic rate.

Egg Whites - High in slow digesting protein known as casein, protein feeds the muscles and muscles burn fat.

Water - It prevents you from feeling empty and hungry. Also, remember that cold water helps you burn more calories. This is because the body will have to spend energy to bring the water up to the normal body temperature.

Skin less chicken and lean meat.

You should avoid: Refined foods such as white bread, white rice etc.

Ready made meals and junk foods

Foods containing preservatives or coloring

Chocolates, cakes, biscuits, ice creams etc.

Sauces that are high in calories

Alcohol, especially Beer as it has a lot of empty calories

Some information on high calorie, protein and vitamin food Calories are needed to provide energy so that the body can function properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight. High Calorie foods include: Cornflakes

Pasta

Breakfast wafers

Potatoes

Bread

Raisins

Rice

Proteins should account for 10-20% of the calories consumed each day. Amino acids are the building blocks of protein and are found in a variety of foods. Proteins are essential for the: Structure of the red blood cells

Proper functioning of antibodies resisting infection

Regulation of enzymes and hormones

Growth

Repair of body tissue

Protein containing foods include: Meat, milk, cheese, and eggs (complete protein foods with essential amino acids)

Whole grains, rice, corn, beans, legumes, oatmeal, and peas

Peanut butter

Vitamins are required for the regulation of the body’s metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients. Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine. Vitamin containing foods include: Cheese

Roast beef

Mozzarella

Tuna fish, sardines

Peanuts

Vegetables

Fruits

Margarine and butter

Importance of eating high fiber (roughage) food Fiber is an integral part of the eating right puzzle. Eating foods that are rich in fiber is essential to the health of your digestive tract. Fiber works in several ways to aid with the removal of waste from the body. Fiber also works to soften stools and with constipation being a concern for many people, this is very important. There are many foods that are naturally high in fiber and incorporating these into your diet is a good idea. Whole grains are rich in fiber. These should be consumed each day to increase your daily fiber intake. Another group of foods that are good sources of fiber are fruits and vegetables. Berries are especially rich in fiber. This includes raspberries, blueberries, strawberries and blackberries. Pears and apples with their skins left on can also add to your daily fiber intake. If you prefer to add dry fruits to your diet than you'll want to look at items such as dried apricots and raisins. Sprinkling these in a salad or eating them as a snack is beneficial and contributes to your fiber intake. Vegetables can also be full of fiber. Many types of beans can add a substantial amount of fiber to your diet. Broccoli, green peas and spinach all contain fiber too. Eating one or two servings of these vegetables each day helps you ensure that you are getting the fiber that your body needs. Another way that some people add to their fiber intake is through fiber rich drinks that are available easily. Fiber is important to your diet regardless of your age. Choose fiber rich foods that you enjoy and you will automatically reap the benefits of a fiber rich diet.