subject: Lose Weight With 60% Carbs In Your Diet! [print this page] What I am going to talk about today is healthy dieting. In particular for weight loss, the basic idea is to reduce calorie consumption. The only problem with this is that by reducing the amount of calories you consume you will also reduce the amount of other essential nutrients in your diet. With the current food nutrition standards this is a very bad idea.
The nutrients can be split into 2 groups:
Group 1: Macronutrients
There are 3 macronutrients, these are fat, protein and carbohydrates. These are the nutrients that contain the calories so therefore your diet should revolve around them. All popular weight loss diets play around with macronutrient consumption. For example your diet may be reduced carbs and increased protein such as the Atkins diet.
Group 2: Micronutrients
The micronutrients include vitamins, minerals, phytochemicals, fibre and water. These are exceptionally important for good health so therefore you should be eating foods that are high in these micronutrients.
Can you really lose weight with a 60% carb diet?
For a healthy diet you need to consume around 60% carbohydrate food sources, 25% fats and the rest protein. When most people hear this they think it is preposterous that you could consume 60% carbohydrates in your diet and actually lose weight. As you may remember from my last post, carbohydrates have the largest impact on weight gain.
When we talk about eating carbohydrate food sources there are different types. Most of the essential micronutrients such as vitamins, minerals, etc must come from the carbohydrate food source. If you eat 60% high-carb foods then of course you are going to gain weight. What you need to be eating is those foods that contain large amounts of the micronutrients and low amounts of carbohydrate energy. Such foods include vegetables, in particular green leafy vegetables. They also include fruit, beans, etc.
The big problem with most weight loss diets is that they lead to malnutrition. This is why it is so hard to stick to them because your brain is telling you to eat more.
In food, nutrient density is very important. One of the main reasons why there is such a big problem with weight in modern society is the fact that we eat foods that are nutrient deficient. If you are trying to lose weight you need to forget about this whole idea of reducing calorie consumption, food quality is the most important thing.
Why is this?
Obviously you need to consume less energy to lose weight, in order to do this though you need to provide your body with all the essential nutrients. If you don't get these nutrients your brain tells you to eat more. This is where the quality of food becomes important, foods that have a high nutrient density are going to have less energy content and are going to provide more of the essential nutrients. The fact that most of us are addicted to food means that dieting becomes very difficult. By reducing consumption of these low quality foods means that you risk becoming seriously deficient in the essential nutrients. This is why most diets don't work, a good weight loss diet shouldn't be difficult at all.
The big problem is food processing. Food is made to taste better, look better and last longer and all this has a large impact on the nutrient quality. The best types of foods to eat are natural foods, in particular green, leafy vegetables. To get the maximum nutrients from these foods you need to make sure you chew them well, otherwise a lot of goodness passes through undigested.
The 10 most highly nutrient dense foods
1. Kale
2. Collards
3. Spinach
4. Bok choy
5. Romaine
6. Boston
7. Broccoli
8. Artichoke
9. Cabbage
10. Carrots
by: mike arlidge
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