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The energy that we get from food is expressed in calories. Men need about 2600 calories per day, while women need around 2200 calories per day.
Do NOT count calories. It is not the intake that counts, but the value. If you do count your calories, look at the label. Your nutrition needs to be balanced and it should undoubtedly contain fat. However, you need to distinguish good fat from the bad.
Myth 1- Stay Away From Fat
There are different types of fats: unsaturated and saturated.
Unsaturated fats are:
- Trans fat
- Omega fatty acids (Omega 3, Omega 6 and Omega 9)
- Monounsaturated fat
- Polyunsaturated fat
- Cis fat
Saturated has only one version-Interesterified fat.
You should stay away from trans fat and saturated fat. Polyunsaturated and Monounsaturated fats, together with Omega fatty acids, are the ones you need. Cis fats are not so present in food.
Good fats are good for you because they improve your cholesterol ratio, keep bad carbs from being turned into fat so quickly, slow down your digestion and help you process all fats more quickly.
When it comes to fatty acids- they are amazing. Your skin looks smooth and shiny, your cholesterol level is in balance, your circulation is improved, brain functions and intelligence is increased, inflammations are under control and all that while reducing cancer.
So where can you find them? In seeds (flax-seeds), nuts (almonds), and various types of oil (olive, macadamia nut, fish, flax-seed and canola oil).
Be sure to incorporate them into your nutrition because they are necessary for the cardiovascular, immune, respiratory, reproductive and nervous system.
Myth 2- Stay Away From Sugar
One of the quickest ways to lose weight indeed is to cut sugar from your diet. But hold on a second, what does that mean?
Most of the time, it means that sugars need to be replaced with artificial and natural sweeteners. There are too many myths when it comes to sweeteners, but they are safe. Sucralose, Sorbitol, Mannitol, Ak, Malitol, Stevia, when used moderately, are perfectly safe.
If used excessively, they can cause stomach trouble. Furthermore, when something is “sugar-free” it doesn’t mean that it’s healthy, it can be filled with fats, refined carbohydrates and sweeteners.
Myth 3 – Too Much Protein
There is no such thing as too much protein. There is a fairly common myth that increased intake of protein can cause kidney damage, but if you are healthy extra protein gets turned into fat or used as energy.
Furthermore, most people do not eat enough protein and protein is next to the water, the most important compound.
Myth 4 – Carbs are Bad
Carbs are essential for energy and they are not bad. People tend to take too many, and of the wrong kind. All that is made with white flour (pretzels included) get converted into fat quicker than any other type of carbs.
Rice and potatoes are also bad and you should keep them to a minimum. These starchy carbs will make you pop like popcorn, and fast.
Look for ingredients on the food label. Take cereals, for example, some of them are made with bleached white flour, or they have high sugar per serving (over 10 grams). If the number is higher-it gets turned into fat.
Now that you know all the common myths surrounding the food you eat let us give you some more advice.
A daily dose of vitamins and minerals are necessary to help your body to use fat and protein properly. If you don’t take enough healthy food, at least take some multivitamins. Read here about the basics of nutrition.
Detox your liver once a year.
If you feel bloated, lower your carbs intake (they are the ones responsible for holding water in your organism). Eat meat, fruits and dairy (they are rich in potassium) and drink enough fluids. It will help.
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