Nutrition Basics. Calories and Weight Loss


Weight gain is a nutrition problem – weight loss has a nutrition solution.

People start to gain weight when their bodies start to repeatedly run low on certain vital nutrients… How can “running low” on some nutrient cause you to GAIN weight?

In affluent societies, poor nutrition makes people gain weight through a very simple reaction process. That is, whenever they run low on any vital nutrient, their bodies naturally trigger hunger to try to stimulate them to eat food that will get them more of whatever nutrient they’re getting low on.

But unless they know what to eat when this happens, they will often unknowingly eat food that has only small amounts of whatever they really need – together with large numbers of calories. Those unneeded calories just get stored in their fat cells, and obviously makes them fatter.

But that’s not the worst of it. Because then their bodies quickly run low again on that nutrient they didn’t get much of. And the process repeats. And they put on weight. This goes on and on until they learn what to eat to stop it.

Of course, calories themselves are a vital nutrient, but if you are overweight, a lack of calories is never what triggers your hunger. By definition, your fat cells are stuffed full of calories – you’re not about to run low on them anytime soon. So the hunger you feel can only be caused by needing more of one of the other vital nutrients.

The way successful dieters eliminate hunger, reverse the weight gain process, and lose that weight again is to deliberately eat certain concentrated natural foods and use supplements that give them lots of all the vital nutrients that prevent hunger, but not many calories. Doing this allows their bodies to use up their existing fat stores for energy, while giving them good reasons to suppress the hunger that caused them to eat too many calories in the first place.

And hunger-free dieting is always both easy and successful. What are these vital nutrients that control hunger? And how can you handle them properly?

In theory, there are about 50 vital nutrients you need to manage. That may sound like a lot, but they all fall into just a few categories that are simple to work with. These are: vitamins and minerals, protein, essential fatty acids, carbohydrates, water, and fiber.

The food you eat must routinely provide each of these things – in the right amounts – because your body requires them to stay healthy. That’s why it triggers hunger whenever it starts to run low on one or more or them. That’s the signal it wants you to go get it some more of whichever one it’s running low on.

Obviously, if you don’t somehow get what your body needs, your health will deteriorate, then you’ll start to get sick easily, and eventually you’ll die. But first your body will probably stimulate you to eat too much food with too many calories and get fat.

It is not difficult to learn about the concentrated natural foods and supplements that will give you enough of all these vital nutrients without giving you many calories. This makes it easy to stay on a diet while steadily losing weight.

Fortunately, modern societies make both the information and the foods you’ll need readily and cheaply available.

For example, eating very lean beef, chicken, or fish provides all the protein you need with very few additional calories. About 12 oz per day is usually about the right amount of lean meat when dieting to prevent the hunger caused by too little protein.

Safflower oil and flaxseed oil are concentrated sources of the two essential fatty acids (EFAs). About one tablespoon of safflower oil and one teaspoon of flaxseed oil per day provide about the right amounts of these two EFAs to keep your body from running low on them and triggering hunger because of this.

Vitamin and mineral supplements obviously provide no calories at all so you can use these to make sure your body doesn’t trigger hunger by running low on any of the vitamins or minerals. (However, megadoses of supplements are a very bad idea because overly large doses of some of them, particularly potassium, can quickly poison you.)

The right amounts of the right vegetables will provide both fiber and the small amount of dietary carbohydrate that are required to prevent hunger due to a lack of these nutrients.

And of course, liquids, especially plain water, are absolutely essential for your body to balance everything else. Eight glasses per day are usually about the right amount.

It takes some learning to work out what you will eat and some thinking to fit this way of eating into your own personal situation. For example, an office worker would need to do things very differently than a parent caring for small children all day at home.

The main point is that when you eat the right amounts of the right foods, you can successfully restrict calories while still suppressing all the hunger, cravings, aches, pains, and low energy that normally make losing weight on ordinary diets so unpleasant and difficult.

Of course, the weight loss process still takes time, because your body can only get rid of fat by burning it for energy, and it can only burn so much fat in a day. But eating the right amounts of the right things always makes the process so easy, hunger-free, and successful that time hardly matters at all.

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