Monday, March 9, 2015
LOSE WEIGHT THE HEALTHY WAY
My name is Russell Nassim. I am a masters qualified Accredited Practicing Dietitian (APD) who is passionate about encouraging men and women of all ages to be the healthiest they can be.
This blogspot was started to inform the general public of the latest evidence based practice in the nutrition world and to give an APD perspective on many contentious and inaccurate nutrition information which is unfortunately being provided to the Australian public. Furthermore, to dispel myths and answer any nutrition related questions anyone may have.
My initial post is titled LOSE WEIGHT THE HEALTHY WAY.
There are many weight loss programs which are nothing more than fad/crash diets.
This blogspot was started to inform the general public of the latest evidence based practice in the nutrition world and to give an APD perspective on many contentious and inaccurate nutrition information which is unfortunately being provided to the Australian public. Furthermore, to dispel myths and answer any nutrition related questions anyone may have.
My initial post is titled LOSE WEIGHT THE HEALTHY WAY.
There are many weight loss programs which are nothing more than fad/crash diets.
Those who lose weight rapidly often lose muscle and bone mass, as well as water weight. This means your weight-loss program isnt effectively burning fat; instead, youre only burning muscle and losing water weight which is very easily put back on when returning to ‘normal’ eating.
These diets may help you lose weight quickly but are often unsustainable and have certain negative side effects associated with them.
Associated effects include:
Gastrointestinal issues - losing weight rapidly can cause constipation, diarrhoea and/or nausea. Depending on how your body reacts to a new diet and which foods/nutrients you are avoiding.
Fatigue - due to lack of calories in a ‘fad diet’ you can affect the amount of energy your body is getting. Your body uses calories as fuel; by restricting the amount of calories, your body doesn’t have the energy it needs to do everyday activities without struggle. A healthy way to lose weight is to consume fewer calories than you burn, but without a huge deficit.
Cholesterol - The body metabolizes fat during prolonged fasting and rapid weight loss. As fat is metabolised, the liver secretes extra cholesterol into bile, which can cause gallstones. In addition, the gallbladder does not empty properly.
HIGH PROTEIN LOW CARBOHYDRATE DIETS (HPLCD):
High protein, low carb diets are very popular and are available in countless variations when searching ‘how to lose weight quickly’. Two popular examples of HPLCD include The Atkins Diet and The Dukan Diet. Carbohydrates are also seen by many as a taboo food and are therefore the first thing many people eliminate when putting themselves on a diet. These programs are based on the principle that carbohydrates contributes greatly to fat accumulation and weight gain, thus, reducing its intake and replacing it with protein results in fat and weight loss.
HPLCD would make you lose weight faster than the low-fat diet but are not very effective for long-term weight loss. Initial weight loss is often fluid due to fluid retention from excess insulin in the blood (the hormone used to transport sugar from carbohydrates to the body’s cells for energy).
The issue is NOT carbohydrates but the carbohydrates you are choosing. I will talk about carbohydrates in more detail in my next post.
Disadvantages of high protein, low carb diets:
· High protein encourages high consumption of saturated animal fats
o Saturated fats which come from animal sources lead to plaque formation (LDL-cholesterol) on arteries and may result in heart related diseases
· Lower fibre content as well as many vitamins and minerals only found in carbohydrate foods.
o Detrimental to Gastrointestinal health and like to cause constipation.
o Detrimental to Gastrointestinal health and like to cause constipation.
· KETOACIDOSIS
o ketone bodies accumulate in the blood and urine as a result of burning fatty acids for energy in the absence of glucose and bloods pH is lowered to dangerously acidic levels. This puts stress on the bodys muscles and internal organs.
THE MOST EFFECTIVE WAY TO LOSE WEIGHT INVOLVE MAKING NEW LIFESTYLE CHOICES INCLUDING
Russell Nassim (APD)
- CHOOSING HEALTHIER, LOW CALORIE FOODS
- AVOIDING HIGH FAT, HIGH SUGAR FOODS
- EXERCISING OFTEN
- INCORPORATING A WIDE VARIETY OF NUTRITIOUS FOODS DAILY.
- High fibre breads and cereals
- Fruits
- Vegetables/legumes
- Low fat dairy
- Lean meat
- Drink plenty of water
Russell Nassim (APD)
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