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   Diet and Weight Loss: Frequently Asked Questions(FAQs)


1. What is the best diet for me?
  It is always important to start with the basics of healthy eating and dieting. For dieting alone cannot help you reach your weight loss goal. Besides dieting is harmful for your health if you don't follow it properly. Cutting down on your calories by reducing the food intake is not the proper way to begin a diet program or routine. Because when you control your food consumption, you also lessen the ingestion of various nutrients, which is essential for your body. As a result, you will lose weight initially but gain back heavily. Less nutrients in the body means that you are more prone to various diseases. And once you get a viral attack due to the unhealthy eating habits, dieting has to stop. Mean while your hands will reach everywhere to pick up the foodstuffs you had missed while dieting. Therefore, it's very important to choose the right diet, which would suit your body requirements.
  • A healthy diet is a balanced diet. So it should include food from all food groups.
  • It should be low in saturated fat and low in refined sugar
  Good diet nutrition
  The diet should be nutritious in vitamins, minerals and fiber. Vegetables, fruit, potatoes, wheat bread, rice, pasta, beans, soy and whole grain cereals are all good carbohydrates and good for health. Vegetables and fruits contain photochemical, enzymes and micronutrients, which is necessary for good metabolism.
  Good fats in reduced amounts
  Good fats are vital for our body. But it should be taken in limited quantities if you intend to lose weight. Choose lean lower fat foods when eating animal foods. You should also encourage good food shopping and less oily cooking habits.
  The right diet
  We will not recommend any diet programs for your body but will guide you with the basic principles, which will help you choose the right diet program for yourself.
  • You choose a plan after consulting a doctor and stick to it. Allow your body to get adjusted to it. Give it sufficient time and later see how your body reacts to it

  • The formula for low calorie diet is to eat lesser calories. If you over eat on a particular day see to it that you consume even fewer calories the next day. This will balance the extra calories you had. If you enter, weight loss programs like low carb diets then you can't afford to eat a calorie more on any day. If you do, the chemistry of the diet will change and it will affect all your hard work

  • If you lose weight fast, you will gain it faster. And it is also considered unhealthy
  Take one-step at a time. Enjoy the weight program you have chosen. Positive approach and determination will help you reach your goal faster. Make exercise a habit in your life. There is nothing as good as eating healthy and exercising well.
2. What is a low carb diet?
  Low carb diets follow the principle that a diet very low in carbohydrate leads to reduction of insulin in the body resulting in fat and protein stores being used as its main energy source. Here, the body uses fat as its main energy. Then the body produces ketone bodies to fuel body parts, which cannot use fat as energy source, the brain and red blood cells.
  In this diet, you eliminate all carbohydrates from your diet and supplement it with protein and fat. You stay away from pasta, bread, rice and alcohol but eat unlimited amounts of meat, butter and cheese. Dr. Robert Atkins made the low carb diet popular in 1970's. Because it includes rich foods in the program, Atkins diet claims to be luxurious.
  A low carb diet does lead to weight reduction. Majority of the weight loss comes from water loss and muscle tissue. A decline for tissues means a decrease in the number of calories you need each day to maintain your weight.
  Net carbs:
  There are carbohydrates that are not digested and it passes through the body. Alternatively, they are digested but have little impact on blood sugar. This is why some low carb diet plans suggest counting net carbs instead of total carbohydrates. It is calculated by subtracting the carbs that do not affect the blood sugar level.
  Researchers debate over the long term effects of a low carb diet. It restricts the consumption of carbs but allows good quantities of animal protein and fat. But many of the foods which low carb diet restricts are associated to good health.
3. What's a low fat diet?
  The aim of a low fat diet is to decrease the amount of calories that are taken from fat. This diet will help you lower your blood cholesterol levels. High cholesterol levels increases your risk of heart disease. And people who are obese often have higher levels of cholesterol.
  Your fat intake should only be one - third or less of your daily calories. So take low fat foods. Cut meat from fats before cooking them. Do not fry meat or fish instead bake, roast or boil. Steam vegetables and don't sauté them in butter. Try to add less fat to foods.
  Following a low fat diet doesn't mean forgoing fatty foods. We need certain essential fats to stay healthy. But when ever possible choose low fat brands that are low in sugar. This diet is certainly better for your health and weight. It is good for your heart. It is better for preventing cancer. Moreover, for your health and weight, there is no better diet plan than low fat diet. Low fats also lead to long-term weight control.
  In order to follow this plan you need to avoid saturated fat, polyunsaturated fat and trans fatty acids. Saturated fat allows the risk of heart disease. Avoid it by keeping away from meat and dairy products. In vegetable oils such as corn oil and sunflower oil, we can see polyunsaturated fat. . A healthy alternative to this is sticking to olive oil, which is health friendly. In processed foods, margarines and snack foods, you come across trans fatty acids. Avoid TFA's by eating unrefined foods.
4. What is a low calorie diet?
  Reducing the number of calories you intake is the simplest form of dieting. A low calorie diet is based on eating smaller amounts of calorie rich foods through out the day. You could diet on ice creams and lose weight. You could diet on cheesecakes and lose weight. Nevertheless, take note of the pit falls.
  This form of dieting will help in temporary weight loss but will lead to hunger and poor nutrition. Once you go off the diets, you will put on all the calories that you have burned. And this could prove to be harmful for your health and confidence. If you eat food rich in nutrients and fiber and low in calories, you will eat more but will gain less weight.
  The macronutrients: fat, protein and carbohydrates provide the total number of calories in food. Therefore, your weight gain or weight loss depends on how you have balanced the consumption of various nutrients.
  However, without proper exercise, good nutrition and a healthy diet plan you cannot carry forward a diet program for a long time. So any diet will be more effective if you cut down the intake of a variety of foods that are harmful for your diet. Or eat all these in moderate quantities so that you form a good balance in your every day food habits leading to gradual weight loss for a long-term goal.
5. How can I lose weight quickly, safely and keep it off?
  Firstly, there is nothing like losing weight quickly. Though many weight loss programs stress on these, after the initial weight shredding due to water and muscle loss, your weight stays to double. So, this pattern is not recommended at all. If you are convinced about a particular diet, plan and want to try it out, go on and stick to it. Don't expect sudden results. But allow your body to get adjusted to the new food patterns. After a while, analyze to see if your body is responding to the weight loss program.
  Lose your weight, but do it wisely:
  • The best way to lose weight is to eat healthy and eat smart

  • Eat food which contains good nutrients

  • Lots of vegetables, fruits, lean meats, cereals, whole wheat, beans etc are health friendly

  • Exercise regularly. Walking, jogging, aerobics or playing any sport will do you good
  With many of us, it would be a depressing weight loss period in our life. Think about losing weight and gaining almost double of it. The worst mistake one makes is going back to your pre- weight loss program diet. Because that was unhealthy, you will only put on more weight if you follow it. Instead, you should be ready to follow a balanced diet program once you are out of a diet plan. You shouldn't over indulge but eat what is necessary and in small quantities. Increase the intake of fiber. It will fill you up and keep you fit. Always exercise because there is no other way to good health. Losing weight and maintaining it are not easy, as it may seem. But if it could boost your self-esteem, improve your confidence and positively change your personality, then weight loss is a blessing in disguise.

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