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The Right Diet for You
Right Diet Image - Photo Credit Microsoft

A diet is a food regimen designed to promote weight loss in a person
Merriam-Webster's Dictionary

When choosing a diet, the first thing that you need to know is how your body processes food. You must pay attention to signals that your body gives when you eat certain items. For examples, dairy products, such as milk, cheese and yogurt, have different affects on people causing diarrhea, constipation or indigestion. Therefore, you must look for substitutes that are lactose free. Some foods take longer to digest as our metabolism changes, such as enrich white breads and pastas. There is no one best way to explain the importance of concentrating on how your body reacts to different foods before adopting a diet.

Ideally, calories should spread throughout the body evenly as we proceed with our daily routines. When dieting, you should eat 5-6 small meals every day within intervals of every 2-3 hours to prevent hunger. When the body is deprived of food, the body is stressed and reserves the extra fat. Most people have a pattern of not eating breakfast which is the most important meal of the day. Two affects this can have on the body:

  1. Metabolism will decrease due to the body's anti-starvation mechanism that stores extra fat.
  2. Overeating in the evenings to make up for missed calories.

 

Any diet should include quality proteins, such as, fish and chicken; complex carbohydrates, such as brown rice; healthy fats, such as peanuts; and fibrous carbohydrates, such as, green vegetables.  

Diet tips:

  • Determine the calorie intake based on weight and height using a caloric calculator. Then calculate the calorie-intake required to lose weight (or gain).
  • Keep fat calories less than 30%, protein calories between 12-15% and carbohydrates calories between 55-60%.
  • Drink 6-8 glasses of water (or more) everyday to prevent dehydration especially if you are exercising and increase regularity in the digestion tract.
  • Consume 25-30 grams of fiber per day
  • Make sure that you consume the recommended vitamins and minerals for the body
  • Avoid eating too much sugar
  • Limit your salt intake that can cause the body to retain water
  • Avoid saturated fats
  • Avoid drink alcoholic beverages which is very high in calories
  • Avoid eating late at night (if possible) by setting a cut-off time for the last meal of the day.

Finally, when selecting a diet, you should think about your lifestyle, work schedule and family. It is re-educate yourself towards new eating habits for life-long maintenance.