1. Weight Loss
This may be a better diet option than calorie counting. You should aim to lose between 3-5% of your body weight per week in an effort to lose weight, and most studies show this to be achievable in the first 2-5 years.
2. Protein Intake
The standard American diet has no protein, so when you eat enough carbohydrates you are not gaining any muscle mass and therefore your lean body mass will not decrease as you lose weight. However, the body doesn’t use the same amount of protein as it did when you were 20 years old. The key to losing weight on this diet is in limiting the amount of carbohydrate as much as possible. Also limit your carbohydrates to 40 grams a day.
3. Low-Glycemic Index Foods
These foods contain either low to moderate glycemic index (GI) food groups with or without added sugar in order to reduce the spike in blood sugar during prolonged low-glycemic meals that occur during weight loss. They are:
• Whole grain grains
• Fruits and vegetables
• Beans and legumes
• Nuts such as walnuts, almonds and pecans
• Dairy and eggs
4. Eating More Calcium Than Foods You Eat Daily
There are two groups of calcium and they differ in calories per gram. The first group is called the mineralized calcium and is found in dairy products so you can get the protein and healthy fats that you need from a variety of foods. These include dairy, beans and meat. The second category is the calcium carbonate and is not found in a variety of foods (except when added to an oatmeal or other bone meal), but is found in the water in the urine of those who fast.
5. Eating More Fat Than Foods You Eat
The third group of calciutrients is all those fatty foods that occur in both processed and natural foods. All of these foods are usually consumed in small amounts for the initial 3-3.5 weeks. Once the person has lost most, if not all, of the fat in their diet then they will get more fat from their foods as they need it to be incorporated without being absorbed as much in their body as they were before being on such a strict diet.
• Calcium: 100-200mg daily, depending on age and weight loss.
• Potassium: 100-200mg daily, depending on age and weight loss.
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