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Nutrition Information |
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Protein, Carbs and Fat: Learn How to Diet with Macronutrients
Weight loss plans are almost always trying to get you to get rid of some food that you love. However, the three macronutrients (Protein, Carbohydrates and Fat) as well as the unofficial fourth, water, are all necessary for good health. Never try to eliminate any of these from your diet. If you're trying to lose weight, here is the simple truth about the stuff that makes up food. Protein Power Protein can come from many sources, not just red meat. All animal parts are protein-rich, from fish to chicken to pork to any animal you'd care to cook up. If you are a vegetarian, you probably already know that many beans and nuts are good sources of protein as well. The highest concentration of protein is in muscle fibers, in humans and other animals. Therefore, if you want to build up your muscles, you must consume more protein than your minimum daily requirements. And if you consume less than your daily dose, your body may cannibalize your own muscles to get it. This is why an adequate intake of amino acids is essential. Carb Cravings Carbohydrates are most abundant in foods that taste sweet. The sweeter the taste, the simpler the carb. So candy of all kinds are made up almost entirely of simple sugars. Carbs are also abundant in fruits and vegetables, as well as grains. Whole grains contain complex carbohydrates, while other grains and plants have shorter chain carbs. Some modern diets suggest trying to eliminate carbohydrates from your diet, because they are a major source of calories that you're trying to reduce. Reduction of carbs will be necessary for weight loss, but it is vitally important not to get rid of them altogether. As mentioned above, carbohydrate-rich foods include fruits and vegetables that contain many vitamins, minerals, antioxidants and fiber. Losing all those good elements would put your body in a very unhealthy place. On top of that, your body processes carbs to raise blood-sugar, which is important to your feeling of satiety, or feeling full. If you have no carbs, you may easily be overeating fats (see below). Finally, if your body is not using carbs for energy, it will break apart proteins in your food for energy before it breaks down fats. So, you lose the benefits of amino acids you've eaten, which we discussed above. A good tactic that many people find easy to identify and follow in their diets is to get rid of "empty carbs", meaning carbohydrates that don't provide anything but energy. White bread, potatoes, refined sugar and candy are empty carbs that you should avoid. Fat is Fine (in small doses) Fats, unfortunately, taste very good. Fats are the major component in toppings and spreads, such as butter, salad dressing, mayonnaise, and cooking oils. Fats are also the ingredient that make desserts and snacks so tempting, like cookies, cakes and chips. Even though some people try to get rid of all fat, some fat in your diet is important. Do not try to eliminate it. Fat aids in the absorption of vitamins A, D, E and K. Essential Fatty Acids, namely omega-3 and omega-6, can only be found in certain fats, and it is important to consume some of these on a regular basis. These nutrients aid in the regulation of blood pressure, blood clotting and immune response. To get the good fats without an excess of calories, try eating more fish and seafood instead of other meats. Choose margarine instead of butter. When cooking, choose olive oil to grease your skillet. And the most effective tip: read the labels on the foods you're buying. They should list the fat content, and break it down into Saturated and Unsaturated. If unsaturated is not listed, simply choose the food with the least Saturated fat count. Water Weight Water encourages fat loss by keeping the kidneys working at full capacity. If the kidneys don't get enough water, the liver begins to take over some kidney functions. One of the liver's main functions is to metabolize fat. So, if the kidneys need the liver's help, then the liver can't burn fat as quickly. Drink enough water so that your liver can metabolize fat at its peak ability. Water contributes to healthy skin by hydrating it from the inside out. Water aids in joint lubrication, reducing your chance of injury in any activity. Water is also the best cure for constipation. Some people retain water, which is usually caused by a sodium imbalance. The solution is not to avoid drinking water, but to drink more water. When the salt is diluted, it becomes less of a problem. Also, if your body recognizes that water is constantly coming into your system, then it will realize that it doesn't need to store it. Although there have been a few cases where long distance runners have died from drinking too much water, their situation is highly specialized, and shouldn't be a concern for a normal person. For people with a normal amount of activity, there is no danger in drinking too much water, so drink as much as you can. The worst thing that will happen is that you'll visit the washroom more often, so consider it a good chance for a little extra exercise. Now that you understand how important all the macronutrients are, how do you lose weight? Reduce overall calories, but keep a measure of each macronutrient in your diet. Reducing fats overall is an easy way to reduce overall calories, and switch all of your fats to unsaturated. Most dieticians suggest about 25% fat, 15% protein, and 60% carbs. If you're trying to put on a little muscle to burn fat faster, try to raise the protein to 20% and reduce the carbohydrates to 55%. A good weight loss plan keeps a balanced diet with reduced calorie intake and increased exercise. David McCormick is the founder of Weightless Products. His Mr. Weightless site is dedicated to free weight loss articles and advice, primarily targeted to men. There are no banners, no pop-ups, and you will never be asked for your email address. Mr. Weightless: Wait Less for Weight Loss! http://www.weightlessproducts.com
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MORE RESOURCES: Montana Supreme Court rules restrictions of vacation rentals allowed under subdivision covenants Daily Inter Lake Vacation Rental Compliance City of Sarasota (.gov) Maui condo prices fall sharply in August while single-family homes hold steady, report says Maui Now TIME’S UP FOR TRANSIENT RENTALS IN TRUMAN ANNEX; 20-YEAR AGREEMENT ENDS DEC. 22 Keys Weekly Newspapers Maui Condo Market Collapse: What It Means For Travelers Beat of Hawaii Vacation Rentals: At Your Own Risk Scripps News Santa Cruz County supervisors advance new limits on vacation rentals Santa Cruz Local City calls on lenders in vacation rental crackdown Hawaii News Now Council to consider vacation rental pause Evanston Now City of Santa Barbara Chips Away at Illegal Short-Term Vacation Rentals The Santa Barbara Independent Inside The ‘Out-Of-Control’ Debate Over Axing Maui Vacation Rentals Honolulu Civil Beat Vacation rentals could be banned in one of California’s top coastal destinations San Francisco Chronicle Maui condo prices plummet as short-term rental uncertainty looms The Business Journals Maui Vacation Rental Owners Poised To Sue Over Ban Beat of Hawaii Largest Hawaii Vacation Rental Company Faces Major Shake Up Beat of Hawaii Commission takes initial step to tap brakes on vacation rentals along Monterey coast Local News Matters Two Oregon Towns Named Among America’s Best Fall Getaways thatoregonlife.com The Coastal Commission approves Monterey County’s vacation rental ordinance in a major win. Monterey County Weekly Maui measure to phase out half of the island's vacation rentals moves forward Hawaii Public Radio Honolulu Sees Doubling Of Vacation Rental Registrations Under New Rules Honolulu Civil Beat Vacation Rental Study in Goleta Tells More About the Neighbors The Santa Barbara Independent Maui panel passes bill curbing vacation rentals to boost housing supply after Lahaina wildfire CBS News Plan To Convert Maui Vacation Rentals To Long-Term Housing Delayed Honolulu Civil Beat How Short-Term Vacation Rentals Impact the Tourism Economy in Greater Palm Springs Palm Springs Life Main St. request on hold, but ‘Kitschy 2 BR House’ gets vacation rental OK Evanston RoundTable Study: Maui Should Phase Out Vacation Rentals With Caution Honolulu Civil Beat Sanctuary Vacation Rentals seemonterey.com You Can Stay in n Romantic Castle Airbnb in South Dakota Only In Your State Florida vacation rental company files for bankruptcy Gulf Coast News and Weather - Southwest Florida News Maui County Council committee approves bill to phase out thousands of vacation rentals Hawaii News Now Honolulu Hasn't Fined Airbnb, Vrbo for Illegal Short-Term Rentals Honolulu Civil Beat A novel idea for Maui’s housing crisis: Using vacation rental profits for residents’ down payments Maui Now Changes coming to Sarasota's vacation rental ordinance Your Observer Vacation Rentals of the Desert Accused of Owing Millions; Riverside DA Launches Investigation After Public Outcry NBC Palm Springs Committee seeks to halt vacation rental requests Evanston RoundTable Maui Council hears another 70 testifiers on vacation rental phase-out bill; still more to come Maui Now You Can Stay in an Enchanting Castle Airbnb in Utah Only In Your State Emotions Are High As Maui Considers Phasing Out Short-Term Rentals Honolulu Civil Beat Vacation Rentals of the Desert Accused of Owing Property Owners, Renters Over $1 Million NBC Palm Springs Maui Plan To Phase Out Thousands Of Short-Term Rentals Advances Honolulu Civil Beat Couple who owns Manasota Key vacation rentals welcomes first renters since Hurricanes Helene, Milton FOX 13 Tampa Bay Uncertain Economy Contributes to Slow Summer Rental Bookings The Vineyard Gazette Maui Council To Take Up Bill Phasing Out Vacation Rentals This Summer Honolulu Civil Beat Key West Vacation Rental Platform Targets Off-Season Visitors Travel Agent Central Supreme Court: cities cannot limit vacation rentals based on owner occupancy Idaho Public Television No More Vacation Rentals In Maui. Here's How The Mayor's Plan To Strip The Island of Short-Term Rental Will Affect The Economy Yahoo Finance Alders flip on vacation rentals Evanston Now Maui vacation rental bill continues to draw passionate testimony from both sides Hawaii Public Radio Maui County Council debates future of vacation rentals Hawaii News Now Top 5 most-read stories last week: Vacation rentals, workforce housing and housing inventory SummitDaily.com The county’s vacation rental ordinance faces one more hurdle for approval. Monterey County Weekly City has no mercy for illegal vacation rental operators Hawaii News Now Hawaiʻi County Council seeks more oversight with passage of vacation rental bill Hawaii Public Radio Combatting human trafficking: New training, reporting requirements for hotels, vacation rentals WRAL.com Vacation rentals back on council agenda Evanston Now Council targets lot sizes, vacation rentals at latest Envision meeting Evanston RoundTable Maui's Vacation Rental Debate Turns Ugly Planetizen Capital One Travel Adds Vacation Rentals — And You Can Earn 5x Miles on Venture Cards Upgraded Points Capital One Cards Now Earn Bonus Miles on Vacation Rentals Upgraded Points More complaints, lawsuits against Florida vacation rental company Gulf Coast News and Weather - Southwest Florida News Santa Cruz County moves to rein in vacation rentals Lookout Santa Cruz Board recommends new education programs, property management rules for vacation rentals The Palm Springs Post |
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