Essential nutritional foods are a key to effective dieting - By: Marco Frankle

A healthy body can lose weight faster than a malnourished one. So it is worth remembering that there are 22 vitamins and minerals which are essential for weight control and maintenance of a healthy metabolism. The most important ones are: Vitamins B2, B3, B5, B6, Vitamin C, choline, inositol, chromium, manganese and zinc. All of these are available in our regular healthy diet foods.

A healthy diet plan helps reduce the risk of disease and boosts recovery. It helps in maintaining a healthy metabolism, so food is converted into energy as efficiently as possible. This is the reason why healthy bodies tend to lose weight faster. Healthy eating is especially important in mid-life and later life. In addition, a healthy diet maintains a healthy digestive system which helps us enjoy a wide variety of foods as well as reduces the risk of indigestion and other gastrointestinal complaints.

There is no single healthy diet, meaning there is no set percentage of fats, carbs and proteins. That said, the healthiest diet includes foods from all the main food groups. In general, the healthiest:

o Fats are unrefined vegetable oils
o Proteins include fish, lean beef and chicken, beans and soy foods
o Carbohydrates include vegetables, fruits, whole grains and beans
o Dietary fiber, both soluble and insoluble, comes from beans, apples, oats, fresh fruits and vegetables, nuts and seeds.

Dos and Don’ts while dieting

Too often, diets focus on denial, banning “unhealthy” foods and restricting food choices. Limiting food choices and severely under fueling one’s body can trigger binge eating, defeating all weight loss goals. So the best attitude would be to keep an open mind on the “Don’ts” but concentrate on adopting and inculcating the “Do” philosophy with complete passion and enthusiasm.

Processed foods must be eaten in moderation because they have a lot of “empty” calories. The result is that you will end up eating a lot more calories than you are supposed to. In addition, most of the processed foods are flavoured which means your body will crave for that food even if you are full.

One should try to eat foods that are natural and low in sugar, saturated fat or trans fats which most people who are unaware of weight loss and obesity facts tend to indulge in. Foods that speed up the metabolic rate and that actually help in weight loss are:

o High Fiber Vegetables, fruits, nuts and whole grain foods - This helps the body use more calories digesting them than there are calories in these vegetables.
o Non-Farmed Fish – It is high in Omega-3 and proteins. Farmed fish do not have as much Omega-3.
o Berries – These are good for weight loss because they are low in calories but high in fiber and nutrition. If you crave sweets, then Berries are an excellent substitute.
o Extra Virgin Olive Oil - This increases the testosterone level which indirectly speeds up the metabolic rate.
o Egg Whites - High in slow digesting protein known as casein, protein feeds the muscles and muscles burn fat.
o Water - It prevents you from feeling empty and hungry. Also, remember that cold water helps you burn more calories. This is because the body will have to spend energy to bring the water up to the normal body temperature.
o Skin less chicken and lean meat.

You should avoid:

o Refined foods such as white bread, white rice etc.
o Ready made meals and junk foods
o Foods containing preservatives or coloring
o Chocolates, cakes, biscuits, ice creams etc.
o Sauces that are high in calories
o Alcohol, especially Beer as it has a lot of empty calories

About the Author

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