Dieting may sometimes be confusing. High protein foods claim to support you from losing weight fast, but can lead to elevation of cholesterol and increase your risk for heart illness. High carbohydrate foods may be low in fat, but can lead to elevation of your triglyceride levels, which can cause hardening of the arteries which is atherosclerosis. To add to the misperception, a new study concluded that individuals who eat very less protein and too much fat and carbohydrate will have less muscle mass but more body fat.

To balance everything here are the best ways:

Diet and Exercise

First, most of these foods do not make any exact references on physical activity. Workout is a very important component to weight loss or maintaining weight. Routine exercises supports build muscle mass and gives you extra energy, a recommendation of 150 minutes per week of moderate intense activities as well as muscle strengthening exercises twice a week. Moderate intense activities can include of bike riding, brisk walking and jogging. Muscle firming exercise can include push-ups, weight lifting, yoga, or sit-ups.

Increase the intake of Lean Protein

Once you upsurge your physical work out, you will need to make sure you eat adequate protein to help build and. It is recommended that you target for 20 to 25% of your daily calories of protein. For a 2,000-calorie diet, this would be about 400 to 500 calories from protein or 100 to 125 g a day. Make sure to pick lean protein such as fish, chicken, beans, lentils, non-fat milk and nut. By choosing lean protein, you are decreasing the amount of fat you consume, which typically is the cause of high cholesterol and heart disease.

Choose Healthy Carbohydrates

Carbohydrates are also a significant part of a balanced diet. While most diets endorse cutting back on carbohydrates, these foods deliver you with the energy you require to keep going during the day. Goal is for 45 to 60% of your daily calories to come from carbohydrates. For a 2,000 calorie diet, this is between 900 to 1200 calories or 225 to 300g a day. Choose healthy carbohydrates, such as fruit, vegetables, and whole grains. If you eat mainly refined grains such as white bread, crackers, cookies and, etc, then it may contribute to weight increase. Find carbohydrates that are high in fiber, as this will hold you from feeling fuller longer. Legumes and beans and are also a good source of carbohydrates.

Control your Fat

Finally, control your fat intake to 15 to 20% of your daily calories. You still need fat, just in small amounts. Choose healthy fats or unsaturated fats that can support and keep your cholesterol within normal restrictions. These can be found in canola oil, olive oil, nuts, avocados, and fish. Try to control your intake of sweets or junk food, since these fats tend to have more saturated fat which can lead to heart illness and increase in cholesterol.

In conclusion, all diets may work to some extent however, each has its own probable side effects that could distress your general wellbeing. Try to find a nice balance amid all the food groups (fruit, vegetables, protein, carbohydrates, and dairy). Start working out a little each day, and you will find out how fast 150 minutes adds up.

ZSP PNFP- Karla P. Calapardo, RND

References:

• Proteins, Fats, and Carbs: How to Balance Your Diet

https://www.fitday.com/fitness-articles/nutrition/proteins-fats-and-carbs-how-to-balance-your-diet.html.