Personalize Menu Plans Allow for Lots of Food Choices

Whether low-fat or low carb is better for losing weight and keeping if off has left many dieters confused as both sides have die-hard believers. Nonetheless, studies have shown that both groups of dieters lost about the same amount of weight as well as had about the same number of individuals who either lost or gained weight during the trial. Although low-carb diets are known to produce greater weight loss in the first few months, the faster initial drop in pounds does not equate to a larger amount of overall weight loss when compared to a low-fat diet. A good low-carb diet or a good low-fat diet should provide plenty of healthy food choices. When following a restricted menu plan, eggs are one of the most nutritious foods you can eat, they have almost zero carbs, are considered good fats and are packed with nutrients to support good eye and brain health.

Essential Fatty Acids Help Reduce Inflammation

To maintain a healthy weight and lower your levels of bad cholesterol and triglycerides, follow a personalized menu plan that is rich in fiber. Avoid foods that are high in added sugars. EFAs are not produced in significant quantities and include:

• Omega-3 Fatty Acids - These EFAs belong to a family of polyunsaturated fats and are associated with numerous health benefits, such as inflammation and depression.
• Omega-6 Fatty Acids - Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fats. Unfortunately, Americans consume too much omega-6 in corn oil and vegetable oil.

Recent research has emphasized the potential health benefits of essential fatty acids. These EFAs are a special type of good fats that play a role in nutrition and health, as well as reducing your risk of developing any number of chronic diseases.

Which White Carbohydrates Are Good for Losing Weight?

Carbohydrates are a major source of fuel for your body. Even when the goal is to lose a lot of weight, a small portion of your daily menu plan should still contain healthy carbs from whole fruits, vegetables or whole grains. Since carbs have a protein sparing effect, your body requires less protein when carb intake is higher. Complex carbs, carbs that contain fiber or those like legumes that contain protein, cause blood sugar levels to rise more slowly, which requires less insulin hormone and keeps you feeling full longer. White carbohydrates like sweets or bread can quickly raise blood sugar levels, which triggers insulin production and causes inflammation. But, nutrient-rich white carbs like cauliflower, onions, garlic, nuts and seeds, beans, jicama, ginger and apples are good for your health.