Fats are high in energy (kilojoules/calories), for this reason, the first step to weight reduction is to reduce total fat and oil intake. Active women should have 30 to 60 grams of fat per day, and active men should have 40 to 80 grams. There are three main forms of fats: saturated fats polyunsaturated fats monounsaturated fats Sources of saturated fats are usually animal products such as: full fat dairy products fatty meats eggs poultry with skin some oils Sources of polyunsaturated fats include margarine and some nuts.
An important step to controlling weight gain is a healthy diet. Developing a healthy diet at a young age can drastically improve health and vitality and help control weight gain later in life. A healthy diet should provide your body with all the essential nutrients it needs. A diet for weight loss should make you feel fuller for longer. A feeling of fullness can assist you in resisting the temptation to overeat or eat sugary foods.
Low fiber intake can be associated with various health issues. Increase your fiber intake by adding the following foods to your diet. Cereals • Rolled oats • Porridge • Muesli • Granola • Brown rice • Unprocessed bran • Low sugar breakfast cereals made from wheat Breads • Wholemeal • Rye • Hi-Fiber • Multigrain • Kibbled Flour • Unrefined • Hi-Wholemeal • Stoneground Vegetables - Best eaten raw • Celery sticks • Carrot sticks • Tomatoes Vegetables - Other • Beans • Peas • Lentils • Corn • Spinach Nuts and Seeds All nuts are a good source of fiber.
Low fiber intake can increase the risks of several health issues such as: constipation hemorrhoids cancer of the colon diverticulitis ulcerative colitis irritable bowel hiatus hernia high blood cholesterol levels varicose veins weight gain Signs and symptoms of low fiber intake includes: irregular bowel habits difficulty passing bowel motions straining causing abdominal discomfort hard stools Fiber sources from food: Cereals Breads Flour Vegetables Nuts and Seeds Fruits If dietary intake of fiber is inadequate, complement your diet with fiber supplements.
Weight gain occurs when the amount of food you eat is more than your body needs. Excess calories from food is stored as fat and consequently weight gain occurs. In order to maintain your weight and facilitate weight loss, most people need to eat less and exercise more. Here are some tips on controlling weight: 1. Healthy diet for weight loss A healthy weight loss diet should provide you with all the essential nutrients your body needs and give you the feeling of fullness for long periods of time.