by Ronny Marie Tucker
Mark Haub, a professor of human nutrition at Kansas State University, put himself on a 10-week diet primarily consisting of Twinkies, Nutty bars and powdered donuts, according to CNN.com. Professor Haub managed to lose 27 lbs. while lowering his LDL levels, or bad cholesterol, and raising his HDL levels, or good cholesterol. So why eat healthily if you can lose weight eating junk food?
Although the professor consumed a diet full of junk, he also included a protein shake, a couple servings of vegetables and a multi-vitamin everyday. Perhaps enough to compensate for the junk food? We may never truly know.
There may always be an exception to any set of guidelines, but the facts remain the same. Cardiovascular disease is linked with a diet high in fat and salt. Lack of calcium can lead to osteoporosis. Nutrients provide energy and build and repair body tissues. You may lose weight, but will your body function properly?
What You Should Eat
Eat a variety of fruits and vegetables to provide your body with different nutrients. For example, oranges are rich in vitamin C whereas raspberries are full of fiber and antioxidants.
Consume skim or low-fat dairy products whenever possible. These products contain vitamins and nutrients like whole milk products, but have less fat, cholesterol and sugar.
Opt for lean meats, such as chicken, turkey and fish, and trim visible fat or remove the skin. Meats such as pork, regular ground beef, lamb and hotdogs, are often high in saturated fats.
Whole grain breads and carbohydrates should be consumed instead of refined grains such as white bread and white rice. Refined grains are stripped of fiber, iron and many B vitamins.
How Much You Should Eat
Women should consume at least 1,200 calories per day, and men 1,800 calories, according to the American College of Sports Medicine.
Try measuring portions with your hands, instead of measuring cups and scales. A serving of fruits, vegetables, or starches should be about the size of your hand when cupped, or the size of a tennis ball. A serving of meat or fish should be about the size of your palm.
How Many Calories You Need to Reduce for Weight Loss
To lose 1 lb. per week, you must create a 3,500-calorie deficit. For example, cut 500 calories from your diet everyday, or use exercise and physical activity to burn 500 calories more than you consume everyday.
Junk food or no junk food, you will not lose weight unless you burn more than you consume. For healthy, long-term weight loss, it is highly recommended to consume a balanced, nutritious diet and engage physical activity most, if not all, days of the week.
For more information regarding a healthy diet and exercise, visit www.mypyramid.gov or www.acsm.org
Send questions and comments to ronny-marie@urbanviewsweekly.com
