So, we are always told that to make a successful diet plan, you need to decrease food intake, and increase activity. That is by far a monumental oversimplification and is actually wrong thinking. A successful diet often actually increases food intake, along with moderate, but not necessarily vigorous activity. Your body needs food, and taking this away can weaken your system. But the right kind of foods are essential, and in proper proportion, and with good spacing between them. (we will get to some of that later)
Protein for instance is a vital building block the body needs in the diet to function and make muscle, skin, hair, and other tissues in the body. Without the right amount of dietary protein each day, you are depriving your body of essential nutrients needed to make you healthy, build new cells and strengthen your immune system. Protein also aids in the manufacture of hormones and enzymes to help with digestion, and proper metabolism of foods. There are many sources of good protein, all meats, vegetables, and legumes have it in varied amounts, but the best sources are actually fish (due to high Omega 3 fatty acids), eggs, lean meats, nuts, and even dairy products.
Some protein should be included with each meal in your diet, because these high protein foods are usually low GI (Glycemic Index) foods, or low sugar load foods which means they will fill you up, without creating cravings for more high glycemic foods. This will control your appetite and reduce unhealthy cravings, causing better distribution of nutrients throughout the day.
CARBOHYDRATES AND SUGAR
When it comes to carbohydrates, and sugars in the diet, this is where it gets tricky. You need carbs, and sugars since they are what provide good sources of all kinds of good dietary components like fiber, energy, vitamins and minerals, bioflavonoids, isoflavones, polyphenols, things all needed for proper body function. Some carbohydrates however are not good for you since they are “High GI” foods and can spike the sugars in your system as we discussed earlier, and create problems with your bodies regulatory system for sugars with insulin, and can actually lead to type 2 Diabetes over time. The more refined and processed the carbohydrates and sugars, the worse off your system will be. Soda, candy, cookies, cake, white bread, bagels, french fries, potato chips, white rice, and all the high sugar breakfast cereals are all very processed, and are high GI foods that spike your sugars when included in the diet. This raises insulin, and results in stored fat, and low energy, adding more risk for chronic disease and all sorts of inflammation.
SWALLOW THEM WHOLE
If you are going to eat the right carbohydrates, you need to eat whole foods, naturally provided with fruits, vegetables, beans, and unrefined grains like whole grain breads and pastas, instead of the pretty white refined ones.
We will next discuss a good food composition in the diet plan, how to structure a plan to get the right components, and when and how to eat them.