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List of Basic Diet Needs

by Ana

For those watching their weight or actively pursuing weight loss, it is important to include the basic dietary nutrition to remain healthy. The body needs protein, complex carbohydrates and healthy fats to encourage the metabolism to burn calories, supply energy and deplete the fat stores. A deficiency in nutrients may induce relentless cravings for high-calorie and sugary foods that can sabotage your weight loss goals. Low fat, low carb and calorie counting diets all require moderate amounts of essential nutrients and the three sources of energy. Ensure your diet includes the basic dietary needs for a successful weight loss.

Healthy Diet

Healthy Diet

Protein for Growth and Repair

Protein is probably the most important component of nutrition to fuel energy. Most of the human body is comprised of proteins and is required for the constant growth and repair of body tissues. Muscles, the heart and internal organs rely on protein to convert to amino acids and support their structure and function. Include high-quality proteins in your diet to maintain energy and healthy body tissues. The primary protein foods that contain all the essential amino acids are:

  •  Lean Meats
  •  Fish and Seafood
  •  Poultry and Eggs
  •  Milk or Milk Products

Simple and Complex Carbohydrates

Simple carbohydrates supply the body with little nutritional value and contain high starch or sugar content. Referred to as “empty calories,” white foods such as pastas, breads and processed foods may spike the blood sugar and are generally stored by the body as fat. Complex carbs are essential for energy, fuel for the brain and fiber content. They also lower cholesterol levels in the blood, stabilize blood sugar and balance the sodium in the body. Although low carb diets omit simple carbs, the complex source is encouraged in the diet as non-starchy green vegetables.

Healthy Fats and Energy

In addition to adding the flavor of food, dietary fat is necessary to provide essential fatty acids for the synthesis of vitamins A, D, E and K. As a secondary fuel source, fats may be used for energy in the absence of carbohydrates. Healthy fats are considers unsaturated and do not contribute to cholesterol levels in the blood. Good sources may include:

  •  Cold Water Fish (Salmon)
  • Nuts and Seeds
  •  Avocado
  •  Sesame Seed and Olive Oil

A Healthy Diet

A successful weight loss or healthy diet contains all three sources of essential energy. Maintain your health and include the best foods for fuel, nutrition and maximum function.

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Brianna May 13, 2013 - 2:26 pm

Protein is so crucial for those of us who work out. I say you can even cheat a little and have a protein shake or a protein bar. As long as you’re helping your body recover, protein is key.

Ivana May 13, 2013 - 2:31 pm

Wow! I had no idea that protein was so effective in muscle repair. After my hot vinyasa yoga classes I will be sure to eat more protein so my butt isn’t so sore all the time.

Aaron Michael May 13, 2013 - 2:56 pm

I found that once I stopped eating as much pasta and even whole grains I was able to lose ten pounds over three months and feel great. I tend to try and steer clear of fattier meats always choosing the filet over the ribeye and more often than not just going with a piece of fish. This diet has also enabled me to develop lean muscle in the gym while losing fat. I’m curious to what extent I will regain body fat if-when I resume moderate carbohydrate consumption? Does anyone have a recommendation for what percent of your daily calories ought to come from carbohydrates to maintain weight loss after ceasing a low-carb diet regime?

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