Diet Recipes – General Overview
Dieting is the practice of eating food in a regulated fashion to decrease, maintain, or increase body weight. Dieting is often used in combination with physical exercise to lose weight in those who are overweight or obese. Some people, however, follow a diet to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight.
Depending on what you want to achieve, there are different diet recipes:
High-fat diets are associated with increased risk of several serious medical conditions including obesity, cancer, and heart disease. Consequently, current public health recommendations emphasize the importance of reducing total fat intake to no more than 30% of total calories, or 60 grams of fat per day in an 1800 calorie diet. Tips for reducing fat intake include lowering intake of whole fat dairy products, red meats, and high-fat condiments. While most people can improve their health by reducing the total amount of fat in their diet, the consumption of fat by children under the age of two should not be restricted. In addition, adults reducing their total fat intake should still be careful to include adequate amount of specific, essential fats, particularly the omega 3 fatty acids.
In general, any diet, regardless of the foods eaten, can be considered “low-fat” if it includes no more than 30% of total calories as fat, which is 60 grams of fat per day in an 1800 calorie diet.
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Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity. Foods high in easily digestible carbohydrates (e.g., sugar, bread, pasta) are limited or replaced with foods containing a higher percentage of fats and moderate protein (e.g., meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds) and other foods low in carbohydrates (e.g., most salad vegetables), although other vegetables and fruits (especially berries) are often allowed. The amount of carbohydrate not allowed varies with different low-carbohydrate diets.
Such diets are sometimes ketogenic (i.e., they restrict carbohydrate intake sufficiently to cause ketosis). The Induction phase of the Atkins diet is ketogenic. Good example of Low-carbohydrate diets is Atkins diet.
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Traditional weight loss methods include low-calorie diets that allow between 800 to 1,500 calories a day and encourage regular exercise. Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day, which can result in a 0.5 kilogram (1.1 lb) to 1 kilogram (2.2 lb) weight loss per week.
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Very low calorie diet
An alternative method that moderately to severely obese people may consider for significant, short-term weight loss is the very low-calorie diet (VLCD). Many VLCDs are commercially prepared formulas of 800 calories or less that replace all usual food eaten. Others, such as the well-known grapefruit diet (also called the Hollywood Diet), rely on eating a lot of the same low-calorie food or foods. VLCDs are not the same as over-the-counter meal replacements, which are substituted for one or two meals a day.
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Advocates of detox diets say our bodies are continually overloaded with toxins from, for example, pollution, cigarette smoke, pesticides, a poor diet, food additives, alcohol and caffeine. As these toxins build up in our system, any number of health problems can occur, including weight gain, cellulite, headaches, dull skin, bloating, fatigue, lowered immunity, aches and pains, and a general lack of well-being. The process of detoxing helps to remove these toxins from the body with the result that you lose weight, feel healthier and recover from all those other niggling health problems. Continue reading about Detox diets here.
Protein is one of the most important components of the diet and when you eat a high-protein diet, you’re generally less hungry, eat less and lose weight as a result. Diets with 30% protein are recognized as reasonable while a diet with over 50% protein is considered high protein. Estimated amount varies from one to four grams per kilo of body weight, per day, but most nutritionists agree that two grams is the minimum. As for how much you can digest at one sitting, at least 20-25g is required for muscle protein synthesis. If a High-protein diet just might be the best choice for you learn more about it here.
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