best detox for weight loss-Macronutrients

The Macronutrients in your diet consist of proteins, carbohydrates, fats, vitamins, minerals and water. Most dietitians now agree that carbohydrates, good sources of protein and essential fats are required in a ratio of about 40:30:30. Avoid all junk foods or processed food. If you see anything is partially hydrogenated then don't buy it. Apart from causing obesity they are also suspected to be carcinogenic (probable cause of cancer).

  

                    

Carbohydrates are necessary because their breakdown provides energy molecules known as ATP (adenosine tri phosphate), which can be readily utilized by the body for physiological functions. Good sources of carbohydrates include: bran, wheat germ, barley, maize, buckwheat, cornmeal, oatmeal and all fruits and vegetables. They increase the blood glucose level slowly and gradually over time and thus there is no need for the body to instantly produce large amount of insulin hormone to meet with the glucose challenge. This is of importance because insulin resistance leads to impaired glucose tolerance and related health risk factors. The following types of food are made up from healthy sources of carbohydrates, which are readily available for consumption. They are:

                       

Pasta, Macaroni Spaghetti, Brown rice, other root vegetables, Whole wheat breads, granary bread, Brown bread, Pitta bread, bagel, Wholegrain cereals, High Fiber breakfast cereals, Porridge oats, all bran, Shredded wheat, Ryvita crisp bread, Muesli, Cassava, Corn, Yam, Oatcakes, Peas, Beans and Lentils.

**Insulin resistance is a physical condition in which our body simply becomes more resistant to the presence and effects of insulin hormone over a long period of time, especially when it is present in high amount in the bloodstream.

** Impaired glucose tolerance is also a physical condition in which our bodies are no longer able to efficiently breakdown and utilize glucose in our bloodstream, which leads to more fat storage and later on to clinical diabetes.

          Dieting plans should be focused on the long-term success, so stay away from fad diets, gimmicks, equipment promoted through infomercials. Just use your common sense, eat sensibly and don’t look for any quick fixes. Fat loss is not the same as weight loss, since if you only lose weight on the scales you will lose it in the form of water weight, muscular weight and fat. Obviously, you will aim at losing maximum fat while preserving your muscle mass. If your aim is to lose fat then you must know that one pound of fat equals 3500 calories. In other words, you have to expend 3500 calories thru sensible eating and exercise to get rid of one pound of fat from your body.

                If you aim at reducing two pounds of fat in a week then you are looking at a deficit of 7000 calories or simply stated 1000 calories a day. Please refer to the body composition section to find out how many calories you need in a day.

              

               You have to eat 500 calories less than the required amount, chiefly cutting back on simple sugars, highly processed fats and oils, all types of packaged food. When you are hungry you have to drink a glass of water first then try eating a bowl of salad. What are simple sugars? They are those types of carbohydrates, which are very quickly converted into blood glucose by the digestive system and transported through the bloodstream.

             

               Examples of this kind of foods include white bread, puffed wheat, whole meal bread, dark Rye, white rice, rice bubbles, all white sugars, candies, corn flakes, cheerios etc. Also ice creams, potato chips, most prepackaged meals, canned food items, commercial fruit juices, donuts, cakes, pastries etc. are high on processed fats and oils, salt and/or refined sugar. Be sure to discard them totally when you aim to lose weight (fat).

            

               You have to drastically change your eating habits if you want to lose fat forever. If you switch to the above eating plan there is no way you will remain out of shape. Continue your workouts as normal during this phase and when you reach your ideal weight you will experience a tremendous energy boost.

     

              If you want to gain weight (muscle mass) then do your workouts as normal but consume about 500 calories more food than your daily requirement in the form of proteins, good fats and oils. Consume quart jar of raw honey in two weeks for true anabolic response.

                  Our best proteins come from fish, soy, lean cuts of meat, chicken without skin, range fed chicken eggs, whey protein (isolated milk protein), egg whites, fat free cottage cheese etc. Cold-water fish such as tuna, mackerel, salmon and sardines contain omega 3 fatty acids, which not only lower LDL cholesterol but have anti-inflammatory properties as well. Same goes for range fed chicken eggs. Chicken without skin is a good source for lean meat as well. Avoid red meat as the fatty portion is mingled with the protein. If you still are going to eat red meat then have the leanest cut you can get.

          Then comes the next question, how much protein do I need on a daily basis?

          

          Here is a formula, which you can use for your calculations:

           Your daily protein requirements are based on your lean body weight.  Use the skin fold caliper home test, which is given in your body type section:

Step 1: Take your body weight in pounds Example: 200 lbs

Step 2: Find your body fat % using the method given in body fat composition. Example: 16%(which is .16 for the step below)

Step 3: Take your body weight in pounds and subtract the % body fat

Example: 200 lbs – (200 x .16 = 32 lbs of fat) = 168 lbs of lean body weight

Step 4: Take your lean body weight and multiply by 1.15

Example: 168 lbs x 1.15= 193.2g of protein a day

Step 5: Divide your daily protein requirements by 5-6 meals and form your target protein intake for each meal.

              Good fats such as polyunsaturated and monounsaturated fats are good for health and must be present in our diet as they form about 20-30% of our daily calorie requirement. These fats transport fats soluble vitamins such as A, D, E and K throughout our body. They also cushion and insulate our internal organs. Moreover these fats constitute an important source of stored energy with the economy of space.

They speed up our metabolism and help lose excess weight. Essential fats like omega 3 and omega 6 fatty acids have to be supplied through our diet as our bodies cannot produce them but they are essential for building up walls of cell membranes and synthesizing hormones which are vital to body functions. They also benefit the immune system and cardiovascular system.

 For cooking, you can choose extra virgin olive oil
 for salads dressings; choose from flax oil, canola oil, soy oil, extra     virgin olive oil, wheat germ oil, walnut oil, hemp seed oil.
 These oils are also very good sources of omega-3 fatty acids.

             

Saturated fats are those fats, which contain no double or triple bonds between the carbon and hydrogen atoms, only single bonds within these atoms, which are more difficult to breakdown within the body. They are mostly found in dairy products such as butter, ghee (clarified butter), cream and cheese along with animal products such as suet, tallow, lard, fatty meat and also vegetable sources like coconut oil, palm kernel oil, cottonseed oil, chocolate and some commercially prepared foods which contain trans fatty acids. The saturated fats, which are found naturally, do not harm us as much as the man-made, chemically processed fats and oils.

              

Trans fatty acids are the type unsaturated fats which contain trans-isomer (synthetic form) rather than the cis-isomer (natural form) in their molecular structure and they are mostly produced artificially by partial hydrogenation of oils derived from plants or animal sources. They pose a serious health risk by causing obesity, heart disease etc.

            

  ** Isomer- A chemical compound which exists in different forms of molecular structure but the same molecular weight. Cis and trans are just two different forms of the same molecule and trans isomers are generally more stable than cis isomers and so they are more difficult to breakdown biologically.

                    

Plain water is the most ignored and often forgotten source of macro nutrient. It is a fat burner and should be consumed by all, at least one gallon per day. Active people will need more water. Muscle mass is also about 80% water and heavily depends upon its consumption to grow. It is also the main source for fuel in the body and brain and it prevents constipation. It should be taken first thing in the morning to avoid dehydration. Water helps with all addictions including caffeine, alcohol and some narcotic substances. It reduces fatigue, anxiety, depression and stress on the body.

                   

Did you know that if your water levels are low, the body construes this as trauma and signals for the storage of more fat under the skin to provide insulation for keeping up body temperature? That’s

Right, in this regard plain old water is a fat burner. You will need to consume water according to your body weight and activity level.

            

  Vitamins and minerals should be consumed in higher amounts than even the RDA guidelines. Now dietitians agree that only preventing the syndrome of a disease is not enough, we should all take higher levels of vitamins and minerals from both plant and animal sources to be in the best of health and prevent any occurrence of chronic diseases or infections. For this we need to consume all vegetables, fruits, freshly prepared fruit juices, nuts, lean meat, fish, milk etc. in larger amounts. These vitamins and minerals also form the antioxidants, which help fight cancer and prevent their occurrence in the first place. Scientists have found that those populations with the highest consumption of vitamins and minerals had lowest rate for all types of cancer. The reverse is also true; those who consume the least amount of vitamins and minerals from their diet are most susceptible to various forms of cancer. Here is a short table, which will tell you about vitamins and their required quantity;

VitaminA (Mixture of Caretonoids)	Beta-Carotene Lycopene Lutein/zeaxanthine Alpha Carotene	10000-15000 IU 1-3 mg l-6 mg 500-800 mcg
Vitamin B (Cofactors)	Folic acid Vit B1 (Thiamine) Vit. B2 (Riboflavin) Vit. B3 (Niacin) Vit. B5 (Pantothenic Acid) Vit B6 (Pyridoxine) Vit.B12 (Cyanocobalmaine) Biotin	8000-1000mcg 20-30 mg 25-50 mg 30-75 mg 80-200 mg 25-50 mg 100-250 mcg 300-100 mcg
Vitamin C	Ascorbic Acid (Calcium, Potassium, Zinc and Magnesium Ascorbates)	1000-2000mg
Vitamin E	Mixture of D-alpha tocopherol, D-gamma tocopherol and mixed tocotrienol	400-800 IU
Vitamin D3	(Cholecalciferol)	450-800 IU
Vitamin K		500-100 mcg
Mineral Complex	Calcium	800-1500 mg
	Magnesium	500-800 mg
	Zinc	20-30 mg
	Selenium	200 mcg is ideal
	Chromium	200-300  mcg
	Copper	1-3 mg
	Manganese	3-6 mg
	Vanadium	100-200 mcg
	Iodine	100-200 mcg
	Molybdenum	50-100 mcg

Essential Fats- Cold pressed Flax seed oil and Fish oil capsules

Fiber Supplement – Blend of Soluble and Insoluble fiber 10-30 mg daily. Now if you want to know about Macronutrients then please visit here.