Originally Answered: Needs tips for a healthy, basic diet (to lose weight)?
*** g89 5/22 pp. 8-10 Four Ways to Win ***
The Right Food
Foods high in calories and low in nutrients are not the right foods for weight reduction. Fats and simple sugars are loaded with calories but empty of nourishment. The right foods for both weight control and nourishment are the more complex carbohydrates, fruits and vegetables; the preferable meats are fish and fowl.
“Another basic approach to weight loss,” we are told by The Encyclopedia of Common Diseases, “should be to eliminate everything from your diet that is not a whole, nutritious, non-processed, natural food. In addition to food energy . . . your body constantly needs protein, fats, minerals and vitamins in optimum amounts to participate in body processes and to repair and renew body cells. When you eat whole foods [nonprocessed food complexes], you can be pretty confident that you’re getting necessary nutrients and not ‘empty’ calories.”
The Right Time
The right time is not while watching television. The incessant nibbling goes on for hours, perhaps consisting of greasy potato chips or French fries, cookies or desserts loaded with sugar, with uncounted empty calories mounting into the hundreds—so hard to stop the snacking since fats and salt add flavor to food and sugar delights our sweet tooth!
Some nutritionists are now “coming around to the conviction that the body has less tendency to accumulate fat deposits if meals are eaten more frequently and served in smaller portions—without a reduction in the daily food intake. They have also found that the meal which is most important and should therefore make the largest caloric contribution to a person’s day is breakfast.”
The Right Amount
Eat a variety and eat enough. You have learned what will happen if you panic the fat cells by stingy eating! On a weight-loss experiment, rats were given only one meal a day. During the study, their enzymes responsible for depositing fat increased tenfold. The report said: “It was as if their bodies were saying, ‘The minute more food comes along, I’m ready to lay down extra fat just in case this stress happens to me again!’”
So “if you have to diet, don’t make the mistake of fasting or eating just one meal a day (essentially a 23-hour fast).” Be content to lose slowly, a pound or even a half pound a week. You took a long time to put the fat on; give your body time to take it off. So eat enough to keep your fat cells relaxed and even willing to contribute a few of their own calories to the cause. But don’t get gluttonous. Enough is enough!
And with the passage of time, less is enough. As we get older, muscle cells decline and fat cells take their place. Since the lean body mass requires the largest portion of energy, with its decline energy needs decline and metabolism slows down. If food intake does not decline accordingly, fat accumulates. And if older people exercise less—as they usually do—still more food goes to fat. But one researcher says, “You can exercise the intramuscular fat away.” And remember, a good dietary effort can be nullified by binging from time to time.