Three key points of weight loss nutrition: reduce fat with oil to get an S-shaped body

Anyone who has tried a healthy diet can attest to the endless benefits it brings, such as improvements in energy, mood, and body composition. Whatever your goal, proper nutrition is the basis.

Eating healthy couldn't be easier. Rather than providing complicated charts, lists of foods you don't know how to put together, or meal plans that require a personal chef to follow, I want to educate you about food so that you can always make your own knowledgeable decisions about how to eat.

In the early stages I will provide some meal samples for reference, but I hope to educate rather than control your behavior. Ultimately, you have to research your own shopping lists, not follow one in a book.

Nutrition Concepts Lite

There are three simple keys to proper nutrition that can help you look and feel great:

1. Try to use only one ingredient in each dish at each meal, unless you want to add some seasoning.

2. Maintain a balanced amount of calories from fat, carbohydrates, and protein at each meal.

3. Eat about every three hours, about five meals a day.

that's all. Really, that's it. But to successfully achieve your goals, unless you already have a deep understanding of nutrition, you still need to know why and how to easily implement this plan. Please continue reading.

Expanding your knowledge is not about your waistline

For millions of years, our ancestors survived entirely on just seven types of food: vegetables, fruits, nuts, seeds, meat, eggs, and fish. Traditionally women gathered nuts, seeds, fruits and vegetables, while men hunted for meat. Combined, these food sources provide an essential and complete diet to maintain a healthy life. Climate, geography, and luck essentially determine the balance of these nutrient sources.

But remember, no matter how much our ancestors ate, these were the only foods they had. Of course, our bodies also adapt to the intake of these foods. It wasn't until 10,000 years ago that the cultivation of plants and the domestication of animals led to the production of large quantities of bread, potatoes, rice, noodles and dairy products. These relatively new sources of heat are why we were able to develop complex societies and grow in population.

However, our bodies have not evolved over millions of years to rely on these foods. The relatively short period since the domestication of plants and animals has not prepared us to live healthily on too much bread, noodles, rice, and potatoes. True, human life span increased greatly during this period, but this was not due to new foods but rather to the fact that humans no longer had to rely on the weather to survive hunger, thirst, disease, injury, extreme cold, and dangerous animals.

So assume that these new calories are just filler. If you find nutritional definitions and rules confusing, just ask yourself: What did humans eat millions of years ago, before plants and animals were domesticated?

To understand the reasoning behind this simple dietary philosophy and how to tailor it to your needs, we first have to understand some basic nutrition terms.

Macronutrients

Nutrients include protein, fat and carbohydrates. As a general rule, all three are essential to a healthy and effective nutrition program. No matter what your goal is, eliminating any one of them (as some popular diet plans call for) will leave you feeling hungry and tired.

Micronutrients

Micronutrients, such as vitamins and minerals, are only needed in small amounts to maintain optimal health. Despite the proven links between micronutrient imbalances and poor performance, illness, and even death, their importance is often overlooked. Although the current Western diet is high in calories, it often lacks trace elements because the high calories in food are not natural.

Because I understand that a perfect diet is unlikely, I recommend taking a green vegetable supplement such as Green Vibrance, a powdered supplement made from organically grown and nutrient-dense plants such as alfalfa sprouts, carrots, zucchini, broccoli sprouts, green beans, and spinach.

Calories

Food is a source of energy and calories are the unit of measurement for the energy in our food. Calorie selection and portion size are important when it comes to changing body composition and performance.

★Fats

Fat is a high-calorie food. Compared with protein and carbohydrates, which only have four calories per gram, fat has nine calories per gram. But this does not mean that fat is bad. Understand that dietary fat does not automatically convert to body fat, and that the correct proportions of fat are important for optimal health.

Fat improves the taste of food, helps to resist hunger for a longer time, slows down the absorption of carbohydrates, is an excellent source of energy, can improve brain function, regulate hormones, reduce inflammation, reduce the risk of cancer, and even reduce the occurrence of heart disease in the right proportions.

A low-fat diet can make you feel tired and always craving food. The feeling of fullness you get from consuming a little more fat in your meals can make it easier for you to eat fewer calories than you would have consumed otherwise.

HOOYA! Relying on fat to lose weight

You may be thinking, "How is that possible? I once lost weight by eliminating all fat from my diet." That's true, but you don't lose weight by losing fat. You lose weight by reducing your overall calorie intake. Likewise, you can lose weight if you consume equal amounts of calories from protein, carbohydrates, and fat.

But by adding fat, you can lose the same amount of weight without feeling hungry, and it will be easier to maintain the weight. Low-fat diets are painful and unsustainable. Contrary to common practice, adding a little fat to each meal can actually make it easier to resist hunger. Dietary fat doesn't automatically turn into body fat, but excess calories do.

This article is from Business Weekly's "Your Body is the Best Gym"