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Diet Advice from Nutritional Science

October 7, 2009

How many times you heard the popular advice on weight loss diets that said: Cut the fat! Cut the carbs! Cut the calories! Eat a balanced meal! Yes it is true. But it is confusing. So many people fail due to "overload information ". How can you eat a diet that is balanced and healthy to cut the fat, carbohydrates and calories?

Here's the advice from nutritional science:

- Cut the bad fats: Most people do not need an ultra low fat diet. But we could improve our diet by cutting the bad fats. Basically, these are the processed fats: hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with the bad carbs. Processed fats are the fats most likely to put on flab and clog your arteries.

- Cut the bad carbs. Most people do not need a diet of ultra low carbohydrates. But unfortunately, so many people who go on a low fat diet continue to eat highly processed foods - it changes from high-fat processed low-fat processed. And when food manufacturers create low fat foods tend to replace fat by bad carbs, which tend to fill in pounds. Basically, carbs are bad carbs low-fiber, such as sugar, fructose (and all the other * oses), flour, cornstarch, fruit juice. Yes, fruit juice is bad carbohydrates also! After all, how much fiber is in fruit juice? None - it is other bad carbs. You should eat whole fruit instead, with its fiber intact.

- Cut the bad calories. Most people do not need an ultra low calorie diet. But just think what it would be your diet if you dropped the processed fats and carbohydrates, low-fiber. You'd be eating mainly natural proteins, with lots of vegetables plus whole fruits - and odds are that you would be eating far fewer calories as well. That's the kind of calorie cutting most to do.

- Eat balanced natural foods. Natural foods means food that have been eaten by their ancestors: - lots of whole vegetable foods for vitamins and fiber, moderate to small portions of meat, seafood and other foods of animal and protein, grilled, stewed or baked, and small portions of fresh whole fruit in season. This is the diet in which the human race evolved, and diet for the vast majority of people, makes for optimum health

So the next time you are about to order a meal with fries and sugary soda, think of how it could be improved. Substitute chips for salad, and soda with mineral water, and you have already made significant progress toward healthier food, balanced.

And at home, look for recipes that use whole foods, fresh, with minimal processing. Make sure your meals include natural unprocessed foods, with healthy servings of vegetables, both cooked and raw in salads. Avoid processed fats and processed foods low-fiber.

Yes - a healthy and balanced diet can be that simple!


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