Personalize a Diet Plan that Works for You

All the fuss over low-carb diets versus low-fat diets is completely irrelevant if neither menu plan will work for you. Although there are some differences in how the diets deliver a metabolic advantage, controlling food cravings and keeping hunger pangs at bay are critical for long-term weight loss success. In numerous weight loss studies, the group following a low-carb diet lost statistically significant more weight. Some dieters lost about three times more managing carbohydrate intake than those consuming a low-fat diet. Chemically, the energy you get from consuming dietary fat varies by the way your body breaks down the bonds that hold the chains together. Too high of an intake of fats, especially saturated fats, are associated with increased risk of death by heart failure, cardiovascular disease and stroke.

Some Dietary Fats Support Healthy Weight Loss

To maintain a healthy weight and lower your levels of bad cholesterol and triglycerides, follow a personalized menu plan rich in vitamins, minerals and fiber. Also, avoid foods that are high in added sugars. Listed below are dietary fats found in the foods you eat, such as:

• Saturated Fats - Saturated with hydrogen molecules, saturated fats are found in animals and have no double bonds between carbon molecules.
• Trans Fats - Trans fats can be naturally occurring or artificially created. These are found in processed foods made with partially hydrogenated oils.
• Monounsaturated Fats - Oils that contain monounsaturated fats are normally liquid at room temperature but turn solid when chilled.
• Polyunsaturated Fats - Polyunsaturated fats can have a beneficial effect on heart health when used to replace trans fats or saturated fat in your diet.

EFAs are essential fatty acids that you must consume because your body requires them for good health but cannot synthesize them. Essential fatty acids do not include the dietary fats that are only used by your body to produce energy.

Fiber Is the Most Misunderstood Carbohydrate

Fiber is the most misunderstood carbohydrate. No pun intended; fiber gets things moving with poop-promoting powers that support bowel regularity. There are two kinds of fiber: soluble and insoluble. Although cutting carb consumption may boost weight loss, it is not necessary to cut all carbohydrates to experience positive benefits. Poor menu plans can cause you to have reduced energy levels while increasing your risk of developing nutrient deficiencies. Complex carbohydrates are digested more slowly and provide a steady release of glucose into your bloodstream. As with selecting simple sugars, be selective in picking complex carbohydrates as some food choices are better than others. While you can survive without sugar, it is difficult to completely eliminate good carbohydrates entirely from your diet.