We often hear from our Shane Diet & Fitness Resorts adult guests that they eat really healthy: good fats, lean protein, complex carbs, lots of delicious fruits and vegetables. So it is a shock to them that they are overweight or can not lose weight.
The ugly truth is, too much and too little of anything can cause obesity. Tweet this. For this reason, it is essential to have good nutritional plans that incorporates all aspects of healthy eating and a healthy lifestyle. Adult weight loss camps like Shane Diet & Fitness Resorts attempt to come as close to achieving an ideal diet as possible. When combined with fitness routines, healthy weight loss is successfully achieved.
THE IDEAL DIET
- An ideal consists of the following proportions:
- 30-35% Fat
- 30% Saturated fat
- Unsaturated fat
- Omega-3 and Omega-6 fatty acids (Approximately 2-4 fish a week)
- 10-35% Protein
- 45-65% Carbohydrates
- Simple Carbohydrates:
- Natural sugars
- Complex Carbohydrates
- Fibers (At least 20 grams a day)
BREAKDOWN OF FOODS
- To break this down:
- 1) Fats can be incredibly good for you, but you must avoid trans fat and eat saturated fat in moderation Tweet this. Limit total fat intake to 20 to 35% of your daily calories.
- a. Trans fats include processed foods with oil, like fried potatoes (aka French fries) and fried chicken. Trans fats should be avoided.
- b. Saturated fats, such as meat, seafood (eg shrimp and crab) and dairy, should comprise less than 10% of your total daily intake.
- c. Mono-unsaturated fats, such as that in nut oils, nuts, avocados and guacamole, chickpeas and hummus, and olives and vegetable and olive oils, should be substituted for the remainder of your fats.
- d. Omega-3 and Omega-6 fatty acids are found in such foods as fish and anchovies, and other such fish. They are especially good for you, and you should also have a minimum of two fish and a maximum of 4 fish a week.
- 2) Protein is also essential to your diet. It can be found in eggs, fish, chicken and various lean meats and vegetable meats. Protein should comprise anywhere from 10 to 35% of your diet Tweet this.
- 3) Carbohydrates get a bad rap. They, too, are essential to your diet. In fact, carbohydrates should make up between than 45-65% of your total daily intake Tweet this. Carbohydrates can be divided into Simple Carbs and Complex Carbs.
- a. Simple carbs are sugars, both natural and added. Natural sugars include fruit sugars (fructose) and milk sugars (lactose). Added sugars include the sugar from candy and soda. While it is best to not have added sugars in your diet at all, if you must, you should not have more than 50 grams.
- b. Complex carbs include fiber and starch. Fiber is the fibrous vegetable meat material in beans, fruits, and vegetables, as well as oats. Starch can also be found in beans, fruits, vegetables and oats, as well as bread. You should have at least 20 grams of fiber a day.
MIXING AND MATCHING
It is clearly a mixing and matching game. You must involve all food categories at their respective percentages, while many foods overlap. However, it is vital that you mix and match until you get the right combination. If you do not, you will only self-sabotage your own body and your attempt at having a healthy lifestyle.
The best way to keep track of how what calories, grams, and percent of each you are eating is to download a Calorie Counting app on your phone, or alternately keep a mini notebook for this specific purpose. Then, track the numbers by using the Nutrition Facts on the sides of packages.
If you are eating something that does not list the nutrition facts and do not have the Calorie Counting app, go online and check out the percentages, grams, and calories. After you’ve done this for a few days, you’ll start to see a lot of repetition. In fact, after a few days, or even a week, you’ll have a steady diet in place, and a good idea of what you can eat on your diet.
Sustainable weight loss is attainable with the healthy eating and solid fitness routines. So go ahead and feast yourself! But feast wisely.