Many weight watchers try out the latest fad diets, not realizing that they are doing their health serious harm. I’m not sure if they already saw the Paleo diet food list or the diet itself but he reason for this is that a lot of these diets require the total elimination of certain foods, which are actually needed by the body’s various processes so that it could function effectively.
Rather than go for elimination diets, nutritionists and dieticians strongly recommend that dieters still eat a well-balanced diet but reducing their intake of bad saturated fats. Let us take a look at the foods that should be incorporated in a dieter’s meal plan.
Fruits and Vegetables
It is very important for dieters to increase their intake of fruits and vegetables. This food group is very rich in nutrients and calories but very low in carbs and fats. Also, because they have high water content, you can eat as much fruits and veggies as you want without having to worry about excess calories. Let us take a look at some examples. An 89 gram serving of raw baby carrots only contains 30 calories, 0 fat and 2 grams of dietary fiber. On the other hand, 1 cup of halved raw strawberries contains only 49 calories, 0 fat, and 3 grams of dietary fiber.
Another plus for this food group is that they have a high satiety factor, meaning you tend to feel fuller, so that your appetite is suppressed. This will prevent you from overeating. Not to be forgotten is the fact that fruits are rich in antioxidants which help prevent the development of heart disease and cancer.
Complex carbohydrates are highly recommended in a dieter’s meal plan over refined, white processed carbs. The reason for this is that whole grains don’t have the germ and the bran removed. Because of this, they have retained greater quantities of vital minerals, including magnesium, potassium and sodium. Let us compare a slice of whole wheat bread with commercially prepared white loaf bread. A slice of processed white bread has 66 calories, 1.9 grams of protein and 0.6 grams of carbohydrates. In contrast, a slice of whole wheat bread contains 69 calories, 3.6 grams of protein and 1.9 grams of fiber.
Other good whole grain products for your diet include wild or brown rice, oatmeal, and barley.
Reduce Intake of Bad Fats
Dieters should reduce or preferably totally eliminate unhealthy fats from their diet. These bad fats include trans fats and saturated fats. A high intake of bad fats increases your risk of heart disease, specifically atherosclerosis (clogging of the arteries by plaque), and stroke.
Instead, eat more of healthy fats, particularly monounsaturated fats and Omega-3 fatty acids, which are necessary to maintain hormone balance and effective functioning of the various systems of the body. These fats also aid in the rapid absorption of vitamins and other essential nutrients through the digestive tract.
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