Dieting

It is fast approaching the time when we start putting those New Year's resolution into action, as the fitness industry starts making plans for the influx of new and returning clients it will receive for this crop. It is always good when we make resolutions that include living healthier, but we continue to struggle with how to maintain the momentum. By December's end some of us will start to feel guilty about those extra pounds that we put on from eating all that delicious food, and not only that, but those with dietary related chronic illnesses such as diabetes, hypertension and high cholesterol, will start dreading going near to the doctor's office.

I will encourage you to continue to make those positive New Year's resolution, but remember to try and write down some goals/objectives. You want to lose weight but how much do you want to lose, and in what time frame? Also apart from joining the gym what are the other lifestyle changes that you will be willing to make, and are they realistic and achievable? We start off good and then when reality kicks in we find it difficult to maintain the pace. There is studying to consider, work – sometimes one or more jobs at a time – taking care of the kids, having fun, and a whole host of other things that we can't leave out of our daily lives.

If you plan to start a new weight loss diet, try not to rely too much on fad diets. Many people want something for nothing. This attitude also applies to those wishing to lose body fat, gain muscle, and improve their physical fitness or sports performance. There is no miracle means to good nutritional practices.
Some Fad diets severely cut carbohydrate foods from their lists of what is recommended to eat. Not only does this sap your energy, it can also harm athletic performance. The fact is, you need carbohydrates for your brain, heart, and muscles, among other vital organs. The main fuel of the brain and central nervous system is glucose, which is almost always supplied by carbohydrates.

When carbohydrate stores are depleted in the body, the rate at which fat is utilized is reduced. Carbohydrates are therefore essential in the ability to metabolize fat. It is true that a large volume of weight will be lost as glycogen (stored carbohydrate) depletes in the muscles and liver, but this weight is from water loss. This will not help body composition or overall health. It is also true that the body will rely more on free fatty acids for fuel when muscle glycogen is depleted, but the body will rely much more on protein in the form of amino acids supplied from the breakdown of lean tissue. So while you may burn fat, you will also burn more muscle. In addition to this, individuals on a carbohydrate-restricted diet have lower energy levels and experience shorter time to fatigue during exercise. This means that workouts will likely be shorter and lower in intensity.

Protein restricted diets also have many disadvantages, and are not highly recommended, except when there is a medical need and there is medical supervision. Your body is always constantly changing, even though it may not appear that way. Body protein is constantly being turned over as old cells die and new cells replace them. Science has proven that 98% of the atoms in your body are replaced within one year. These new cells come from the protein you consume every day. In order for protein synthesis to occur, an adequate supply of both essential and non-essential amino acids is vital. If one of the essential amino acids (must be provided from food) is missing, synthesis is halted. Any amino acids that are not used within a short time cannot be stored for future use. Restriction in protein intake will result in protein degradation and muscle breakdown (catabolism).

Reducing fat in the diet can be good, but it will be considered unhealthy if fat is drastically reduced. Fat acts as a carrier for the four fat-soluble vitamins (A, D, E and K) and it helps to cushion your kidneys, liver and nerves. Fat is important to all your body's cells as a mojor component of cell membranes.

As you become bombarded with the wide range of diets promising quick and easy weight loss, ask yourself the following questions:

• Does the program include or even encourage physical activity? Remember nutrition and exercise work hand-in-hand
• Does the program account for personal preferences based on lifestyle and career? Most of the fad diets are 'one size fits all', but we all have unique things about us and what works for you may not work for me.
• How fast does the program encourage weight loss or muscle gain?
• Does the program help change negative behaviors into positive behaviors?
• What kind of professional support is provided?
• What kind of maintenance program is provided?

Here are some general guidelines for when you start dieting for a healthier you;

• Reduce total fat intake, especially saturated fats (fats that are typically solid at room temperature)
• Try to achieve and maintain a healthy weight by balancing your caloric intake with physical activity
• Increase consumption of fruits, vegetables, legumes and whole grains.
• Reduce consumption of calories from added sugars

See the presentation on Healthy Eating for Healthy Living


Fitness: The Complete Guide
http://www.issaonline.edu/
Personal Nutrition – Marie A. Boyle, Sara Long.