Proper nutritional habits are an essential part of any fitness program. Healthy eating and a balanced food plan can:
- Lower body fat percentage
- Reduce or delay the onset and the risk of adult type-2 Diabetes
- Reduce cellular oxidization and improve overall health
- Give you more energy
- Help clear up a variety of health conditions
- Get you better, faster results from any exercise regimen
Just because you are on an Atkins diet with reduced carbs, doesn’t mean you need to eat bacon and butter. A more rational approach is to watch carbs, fat and calories – all three. The difference with Atkins is that you are highly conscious of carbs rather than fat. When you choose your facts they should be heart healthy monounsaturated fats like those found in olive oil, nuts, seeds, and avocado rather than bacon and butter. The omega-3 fatty acids found in fish are quite beneficial as well. As with most modern diets be sure to get enough proteins.
Common questions about proper nutrition habits
Does eating fat causes weight gain?
Excess calories make you fat, not fat. Currently, Americans are consuming 300 calories per day more than 10 years ago and are moving less. Portion sizes, calories, technology and social habits have contributed the most to our country’s expanding waistline.
Should I try to cut all fat out of my diet?
No. Dietary fat calories should never dip below 10 percent of total caloric intake. Dietary fat can add to palatability and satiety. Dietary fat carries our necessary fat soluble vitamins & essential fatty acids.
Is dietary fat bad for you?
Some fats are actually good for you, in moderation. Omega 3 & 6 fatty acids, found in some fish, can assist in lowering cholesterol as well as other positive physiological and psychological responses.
Are high-fat diets safe?
Diets high in saturated fats generally raise cholesterol levels and leads to overeating. Total fat intake should not exceed 30 percent of the total caloric intake.
Do protein drinks build muscle by themselves?
No, appropriate exercise and adequate nutrition build muscle.
Do high-fat diets assist in weight loss?
Remember, you lose fat when you consume fewer calories than you burn, regardless of whether they are fat, protein or carbohydrate calories. However, diets that contain more than 30 percent fat generally slow metabolism and lead to overeating. A very small portion of the population appears to feel and function better on a higher-fat diet (above 25%) while pursuing weight loss. This is due to bio-individuality and the satiating power of fats for this group. Most people would not benefit from a high-fat diet.
Do Carbohydrates make you fat?
This is FALSE. Americans currently eat approximately 300 calories more per day than 10 years ago and move less – thus, we are fatter. Calories and technology are the primary reasons for our nation’s expanding waistline. Excess calories make you fat.
When attempting to lose fat, should I avoid fruit, wheat products and/or dairy products?
No. When reducing calories for continuous fat loss (i.e., fitness models or bodybuilders striving for very low body fat levels) these foods (except wheat) may be eliminated as competition nears. Fruit and dairy products lack the substance or bulk of complex foods, so they don’t contribute to satiety when calories are extremely low. But calories are calories.
Is it true that eating carbohydrates, or any food at night, causes weight gain?
No. If the daily caloric intake allows for fat loss or maintenance and is spread throughout a 24-hour period you will not gain weight. Excess calories make you fat.
Do I really need to take any nutritional supplements?
For those individuals who consistently eat a nutritious balance diet, there is no real evidence that any supplements are necessary. People who make an individual choice to use supplements sometimes cite lack of time to eat good foods all the time. There are bodybuilders and other people with special needs who consistently use supplements. Be sure to consult with a registered dietician to determine if any supplements would be desirable for your individual circumstances.