Every so often a new diet is touted as the secret to good health, rapid
weight loss and flatter abs. The truth is, however, the perfect diet is out there -- a balanced diet.
Eating a diet that provides the right amount and types of
calories (energy) to maintain all the body’s systems is considered a balanced diet. There are three basic rules to the perfect diet: Don’t skip
breakfast because it really is the most important meal of the day; eat at least three meals a day because anything less will lower your metabolism; attempt to eat food from every food group at every meal because you will ingest an adequate amount and better quality of calories.
The perfect diet consists of the types of food you learned about in the food pyramid in fifth grade. The pyramid has six food groups, each providing one or more of the three nutrients needed for survival and to build the perfect diet.
Carbohydrates
Carbohydrates are the main source of energy for the body. The two main forms of carbohydrates are simple (sugars) and complex (starches). Fiber also falls under the umbrella of carbohydrates. There are four calories per every gram of carbohydrates.
Carbs can be found in whole grains, fruits and vegetables, dairy products, and beans.
In a balanced diet, roughly 60% of your calories should come from carbs. The average man between the ages of 19 and 30 needs 1,200 calories per day. Active men can add about 300 carb calories to their daily intake. The majority of the carbohydrate sources are healthy. Fruits and vegetables contain both
fructose and fiber. Dairy products have carbohydrates as well as calcium. Whole grain or multigrain breads, multigrain cereals, brown rice, pasta, and beans and legumes provide fiber, B vitamins and tend to have low glycemic levels. They are broken down into glucose at a slower rate and prevent spikes in blood sugar and the mid-afternoon slump that happens when you're coming off that sugar high.
Refined sugars have no nutrients, but contain calories; limit them in a well-balanced diet. If possible choose brown sugar or honey.
A balanced breakfast: To follow the perfect diet, start your day with a bowl of oatmeal made with low-fat or 2% milk, sweetened with low-sugar fruit preserves and chunky peanut butter.
Fats
Fat is essential for survival. It makes up the cell walls and is needed to transport and absorb fat-soluble
vitamins A, D, E, and K. A little goes a long way when it comes to fats in the perfect diet; 15% to 20% of your daily calories should come from fat. There are nine calories per gram of fat, twice the calories from one gram of carbs, which is why too much fat and not enough exercise can lead to weight gain. Fats are an important energy source during exercise, but not the first choice. The main source of fat on a balanced diet should be unsaturated fat. Saturated fats are found in meat, eggs, milk, and cheese. Butter, margarine, coconut oil, palm oil, and Crisco are all examples of saturated fat. If it's solid or very thick in its natural state, it will leave fatty deposits in your arteries and colon.
More tips on following the perfect diet…
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Reader Comments: 36 Posts
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If you dont eat enough carbs, you'll body will turn to another fuel source, muscle........it will keep the fat, incase of famine. Eat clean and eat enough.
some bodybuilders i know eat barely anything but simple carbs from fruit and veg and protein coming up to a competition, if its losing fat your talking about, this is the way to do it, these guys get ripped! not exactly healthy mind you. and the 80 odd grams of protein max lol, i know some guys eating about 300g of protien per day, feel sorry for thier kidneys though.
I have been seeing a licensed nutritionist for a while now and disagree with some things said in this article.
1,200 calories for a grown man ages 19 - 35? Considering he does nothing but sit on the couch all day long, sure. But provided that he exercises that is simple not a sustainable diet.
It is important to not let yourself go hungry. The phrase "get hungry but don't go hungry" means that along with your 3 balanced meals a day it is important to eat fruit, veggies, etc. when you are hungry. If your body goes longer than 30 min without food when it's hungry it will go into "famine mode" and store calories consumed afterward as fat because it thinks that you won't be getting food for a while.
How you eat is up to you, but also enjoy food at times! It makes life more fun!
Even though I agree -everything in moderation -that doesn´t really help me loose weight off my tummy -I´ll tell you what DOES work. Have 2 liters of green tea throughout the day, sure you´ll be pissing like a horse but you´ll be doing so much more for your body (burning fat, helping your liver, loosing weight, helping your heart, etc)
is renklaf serious? if you're cutting out carbs, where do your neurons (brain cells) get the glucose they need in order to do work? glucose is the primary energy source for the body, and studies have found that low glucose levels lead to poor cognitive functioning. glucose IS a carbohydrate, and one that seems, to me, to be necessary.
my advice to anyone dieting is to exercise regularly, and don't eat a lot. stay away from saturated fats and simple carbohydrates (sugars), and eat a lot of vegetables. also, drink lots of water. to a large extent I agree with what Aristotle said: All things in moderation, nothing in excess.
hay I'm a fat 15 year old and want to lose weight i dont get bullied or nothing but i want to lose it for my girlfriend she means the world to me
This is an awful article. for one carbs are empty calories and offer no benefit. The human body can survive on zero carbs. If you want a real diet do research on the Paleo Diet. It is based on what our body is made to live off of. Eat lean meats, veggies, nuts and seeds, some fruit, little starch, and no sugar. I live off of 30% protein, 20% carbs(from veggies and tubers), and 50% Fat. When you lay off of the carbs you body will go to the next source for energy and that is fat.
ASdUGg
This is a good article. I found the meal suggestions accurate. Exercise definentely has it's place.
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