Week 2 – Build up a healthy diet

admin | April 11, 2018 | 0 | General Health Tips

Some knowledge of basic nutrients never hurts. You will learn how to get through a balanced diet and what are the roles they hold in the body. Establishing their own needs calories and nutrients, diet analysis and adopted a plan to build healthy and low calorie meals are some of the objectives of weeks.

Basic Nutrients

Your body gets six basic nutrients from eating proper. These are carbohydrates, proteins, fats, vitamins, minerals and water. Try to maintain a balance between these nutrients when you adopt a weight loss program.

Your motto should always be: Healthy Weight Loss!

Carbohydrates, proteins and fats contain the most calories and vitamins, minerals and water do not contain calories.
Fat: 9 calories per gram per
Alcohol: 7 calories per gram per
Protein: 4 calories per gram per
Carbohydrates: 4 calories / per gram.


The role of carbohydrates: “body fuel” – after consumption resulted carbohydrates are converted, eventually, into glucose. This is the main supplier of energy in all your activities. Whether you lift a finger or running miles, your body uses glucose from your bloodstream to provide energy needed during the activity.

Sources of carbohydrates: the highest amount of carbohydrates derived from plant sources. Other sources include bread, cereals, fruits, cruditatile. Some animal products like milk and other dairy products contain a significant amount of carbohydrates.

Types of carbohydrate – there are three main types of carbohydrates:
Simple sugars or simple carbohydrates are found in fruits, milk and regular sugar. It is indicated to avoid excessive consumption of refined sugar because it is low in fiber, vitamins and minerals and may be the main cause of many diseases dentition;
Complex carbohydrates found in whole grains and root vegetables (parsnips, potatoes, parsley). These carbohydrates are essential for health. Eat unrefined carbohydrates (bread, brown rice) because it contains essential dietary fiber and vitamin B. The World Health Organization recommends that 50-70% of daily energy intake should come from complex carbohydrates;
Fiber is the indigestible carbohydrate. They meet in whole grains, fruits (fresh or dried) and vegetables. They can prevent many digestive problems and protects against colon cancer.

How can you include carbohydrate in your diet?

Many nutritionists believe that 50-60% of daily calories coming from carbohydrates. You can easily get a certain amount of carbohydrates that most foods are important sources of carbohydrates. However, not all carbs are and nutritional value. So be selective about which type of carbohydrates and include in your diet.

Choose these foods contain good carbohydrates for your body, that provides basic needs nutienti: fruits, vegetables, grains rich in fiber (oatmeal, brown rice, whole wheat flour pasta, whole wheat flour and other products integral wheat), dairy products with low or no fat.

Watch out for these foods as carbohydrates resulting from the consumption of these foods do not provide the necessary basic nutrients: refined sugar, desserts, sweets, sodas, white bread, white rice and refined flour pasta.


The role of fat – while the “fat” has become a bad word to everyone, most people do not realize the crucial importance for the survival of our body fat. What are the roles of fat?
absorbed vitamin A, D, E and K;
synthesize vital hormones in the body;
ensure healthy skin;
form the protective barrier, isolating our vital organs.

Sources of fat – the main sources are animal and vegetable products. Also, oil, butter, margarine, cream sauces, meat, cheese, nuts, coconut, olive oil and avocados are leading suppliers of fat.

Types of fat

Saturated (animal fats) that consumed in excess can lead to increased cholesterol levels, exposing the body to heart disease;
Unsaturated (vegetable fats: mono-unsaturated and poly-unsaturated). We recommend the use of mono-unsaturated fats (olive oil, peanuts), because the poly-unsaturated fats (sunflower oil) become unstable at high temperatures.

How can you include fat in your diet?

As in the case of carbohydrates, no fat and fat to be consumed to be bypassed. Work on your diet to include sources of mono-unsaturated fat and poly-unsaturated and how you can reduce consumption of saturated fat-rich foods. 30% of daily calories should be from fat, and especially of the unsaturated.


Role of protein – are vital for the body and can produce glucose, where carbohydrate intake is insufficient. The same happens with fatty acids. However, no carbohydrates and no fat can not produce proteins, because they contain besides carbon, hydrogen and oxygen (elements of carbohydrates and fats) and nitrogen. It provides connections between tissues, muscle strengthening (if it worked), and regulates hormones and body immunity.

Sources of protein – choose vegetable and animal products with high protein content, such as meat, fish, seafood, tofu and soy products, seeds and nuts.

Types of proteins – proteins are composed of amino acids. There are 20 types of amino acids, of which only 11 can be produced by the body and called amino acids. The remaining 9 amino acids, called essential, can not be produced by the body and must be obtained from food. So there was complete and incomplete proteins, depending on the amount of amino acids:
Complete proteins contain the nine essential amino acids and can be provided by eating meat, seafood, cheese, dairy products. Another category of complete proteins from plants are soybean protein;
Incomplete proteins do not contain all nine essential amino acids. Providing incomplete protein foods: beans, nuts and starchy vegetables. And combined will provide the nine essential amino acids.

How can you include protein in your diet?

Applications of our body proteins are quite modest, but it’s good enough for an operation. A larger amount of protein can lead to calcium loss and can stress the kidneys. So it is very easy to ensure your daily protein and deficiencies are quite rare nowadays. But just as with fat and carbohydrates, there are better and worse sources of protein. Includes several proteins derived from plants and eliminate sources of high-fat content, such as red meat and cheeses.

Components of a healthy and balanced diet
Vitamins and minerals – there are 13 vitamins and 22 minerals which are essential for your body santatea. Lack of vitamins and minerals over a long period could lead to development of many diseases. For example, vitamin C deficiency causes scurvy;
Water – you could survive for months without basic nutrients, but without water you can not last more than a few days. It is recommended that consumption of eight glasses of water per day in addition to your coffee, tea and juices. To be sure you’re well hydrated, urine should be clear and pale yellow;
Fiber – A high fiber diet will protect against heart disease, diabetes and certain cancers.

Some suggestions to follow a balanced diet
1. Eat at least six servings of grain products each day, preferably made from wheat flour;
2. Eat at least five servings of fruits and vegetables every day;
3. Try to eat at least two servings of foods providing protein daily;
4. Eat at least two servings of dairy products (preferably with a low or no fat) every day;
5. Limit consumption of saturated fat;
6. Limit your intake of sweets, pastries;
7. Add your diet with high fiber foods. Strive to make sure every 20-35 grams per day;
8. Drink at least 8 glasses of water a day.

Set your calorie needs

Although it is not necessary to separately calculate every calorie to lose weight, is shown to have an idea of calories burned each day. You must burn 3,500 more calories than your body needs to lose a pound. For example, if your body requires 2200 calories daily to maintain weight, you can choose to consume 1,700 calories a day and you lose a kilo in a week. Never lose more than 2 pounds a week!

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