Articles | Weight Loss Diets for Good Health

Because of the growing statistics of people becoming obese, weight loss diets promising immediate weight loss have been formulated. However, such diets are not healthy as they do not provide the nutrients the body needs. The best diets are those rich in vitamins, minerals and proteins. Although these do not show immediate weight loss, they keep excess pounds off when they are lost.

Weight loss diets are those that are low in fat. As much as possible, you should limit your fat intake, especially saturated and Trans fats, by 20 to 30%. Instead, it is better to eat foods from complex carbohydrates as they have lesser calories. Carbohydrates contain 4 calories for every gram while fat has 9 calories for every gram. Carbohydrates are also faster to burn than protein and fat therefore the body will consume the stored fats as energy. A low-fat diet may include food such as fruits and vegetables, oatmeal, potatoes, pasta, nonfat milk and whole grain. It is better taking in unsaturated fats and monounsaturated fats such as those from nuts, sunflower seeds and safflower oil.

It is also important having weight loss diets with reduced calories. Women who are active must have a diet that contains 2000 to 2500 calories a day while men should have a diet with 3000 to 3500 calories per day. As they add ten years to their age, their prescribed calorie intake should be reduced by 100. In reducing calories, it is necessary to cut down food and drinks that have high calories which include sweets and carbonated drinks such as sodas and colas. When calories are reduced, one would be able to stick religiously to the diet.

A healthy diet should have a calorie intake with at most 35% protein, 65% complex carbohydrates and 10% unsaturated fat. Complex carbohydrates should include potatoes, whole wheat, vegetables. Protein must come from fish, nuts, beans and lean meats. Saturated fats and Trans fat must be avoided such as meat high in fat and cheese. Processed foods are rich in saturated fats. It is therefore safe to always read the label of food one buys.

It is important accompanying weight loss diets with regular exercise. This will keep the dieter healthy. When one exercises while on a diet, he would be able to keep the weight off. As he reduces his calorie intake, he should increase his physical activity. Exercise of half an hour to an hour is recommended at least three times a week. This can be brisk walking, jogging, running, swimming or biking.

Losing weight should be seen as a part of a healthy lifestyle. It should not be regarded as starving one's self. Weight loss diets that are healthy should be undertaken by people, especially if they are overweight, so that they will maintain good health.