Weight Loss Dieting
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Weight Loss Dieting Eric PerezPerformance Athletes & Adults
What is dieting?Its the practice of eating food to decrease, maintain, or increase body weight.Often combined with exercising to lose weight.
What is dieting cont.Majority of people who diet regain either all or more of their previous weight back.There are 4 types of weight loss diets: low-fat, low-carb, low-calorie, and very low-calorie. Low Fat Diet
Consists of consuming little trans fat and saturated fat. Designed to reduce heart disease risk and lower cholesterol.Diet consists of eating lean protein and veggies.
Fact or FictionDietary fat good for health? FACTFats supply energy and fatty acids along with fat-soluble vitamins.Unsaturated fats are unhealthy? FICTION They improve cholesterol levels and control blood sugar levels.
Low-Carbohydrate DietRelatively high in fats.Low-Carbohydrates
Ketogenic Ketogenic Carbohydrate intake restriction to produce Ketosis.
Low-Carbohydrate Diet Cont.Suggested foods easily digestible carbs are substituted higher percentage fatsEx. Atkins & Protein Power
Low-Calorie DietProduce 500-100 calories per day. Avg. weight loss is 1-2lbs. Per week.Ex. Dash Diet & Weight Watchers
Fact or FictionAre low calorie diets safe?FACT
Can improve diabetes, high blood pressure, and high cholesterol.
Very Low Calorie DietProvide 200-800 calories per day. Protein intake is maintained but calories from fat and carbs are limited.Avg. weight loss is 3-5lbs. Mostly consists of liquid meals.
8 foods for weight lossMushroomsEggsApplesLow calorie dessertsSoup Oat mealHot chile peppersAlmonds8 eating tips for weight lossPrepare for successModerationHow you eatMore fruits and vegetables
8 eating tips for weight loss cont.Healthy carbs and whole grainsAvoid unhealthy fatsProtein, protein, and more proteinCalcium for strong bones
Prepare for successPlan by using small gradual steps.Simplify use color, variety, and freshness. Not numbers. Change over time, its not going to happen over night. ModerationModeration
Balance Small portions use smaller plates.Dont consider foods off limits, you will begin to crave them.
How you eatEat with others, enables to model healthy eating habits
Avoid eating at night, give your digestive system a break!Eat more fruits and vegetablesEat a variety of fruits and vegetables of different colors.Deep colored fruits more vitamins, minerals, and antioxidants.
Eat more healthy carbs and vitaminsHealthy carbs are digested slower, keeping you full longer along with you blood sugar and insulin levels.Unhealthy carbs digest quickly creating spikes in blood sugar levels. Avoid unhealthy fatsHealthy fats fuels the brain, heart, cells, hair, skin, and nails. Healthy fats are rich in omega-3 Can improve your mood, cardiovascular disease, and prevent dementia. Protein, protein, and more protein Down size the amount of protein you consume. Focus on equal servings. Try to eat good sources of protein such as fish, chicken, or turkey.
Calcium for strong bones Key nutrient to keep the body strong and going. Recommended levels are 1000mg per day. Good sources of calcium: dairy, vegetables, and beans.