Balanced nutrition

To loose, maintain or to gain weight we need to know the amount of calories we consume daily. If you want to loose weight, then you have to burn daily more calories than you consume. Too much consumed calories and lack of physical activity leads to obesity.

In order to begin creating a healthy diet, we must first understand the basics of good nutrition. There are six classes of nutrients: carbohydrates, proteins, fats, vitamins, minerals and water. All of these nutrients are necessary as sources of energy and to create chemical reactions within the body to make it function.

Carbohydrates
Carbohydrates (sugars) are an easily assimilated source of energy. They can be simple (fast-acting carbs) i.e. made of one, two or three sugars (glucose for instance) or complex. Complex carbohydrates (slow-acting carbs) are made of a succession of several carbohydrates (starch for instance). Until fairly recently, carbohydrates were classified as "fast-acting" or "slow-acting". This has been progressively replaced by the glycemic index (GI) that allows us to classify foods according to the speed at which they raise our glycaemia (glucose blood level). Low-GI foods induce a progressive increase of glycaemia which, in turn, ensures a constant distribution of energy over a long period of time. Conversely, high-GI foods induce an immediate rise of our glycaemia. If the body does not immediately need this energy, the carbohydrates are stored in the liver and muscles in the form of glycogen. High-GI products are rich in simple carbohydrates (pasta, white rice, white bread, refined cereals, certain fruit).
Low-GI foods contain more complex carbohydrates (wholegrain cereals, wholemeal bread, vegetables).



Proteins
Protein is the substance that builds tissues for growth and repair. Without protein your body with break down its own muscle tissue. Proteins are complex molecules made from amino acids linked together to form amino-acid chains. The construction of these chains requires the presence of their fundamental elements, the amino acids. Some amino acids are synthesised by the body. Others, called "essential amino acids", have to be provided by eating foods that contain proteins. Amino acids are also used by the body to produce energy, particularly in case of nutritional deficiency.
Foods with a high animal protein content: eggs, fish, meat Foods with a high vegetable protein content: soy, but also wheat and rice Animal proteins are usually better assimilated by the body and provide an adequate intake in essential amino acids. However, high animal protein foods also often have a high fat-content, notably certain meats.

Fats
Fats will keep the body functions working properly and should account for about 30 percent of our diet. Many of us cut fats from our diets, in attempting to lose weight. We need to remember that a certain amount of fat is necessary in our diets. Saturated fats should be used sparingly as they increase blood cholesterol to dangerous levels. Polyunsaturated fats are mainly derived from plants and have greater health benefits.
Saturated fats are animal origin and found in meat, milk, butter, cheese, soy oil and nuts. Polysaturated and monounsaturated fats are found in fish and seaweed, flaxseed oil, green leafy vegetables, liver, olive oil and soy oil.

Vitamins and minerals
Vitamins play no structural part and supply no energy. However, they are essential as they mediate numerous biochemical reactions which can not occur without them. Apart from 3 of them (B8, D and K), the body is incapable of synthesising them. Only an adequate diet can provide a sufficiently high vitamin intake, in the quantities required by the human body to meet its needs. If, save a few exceptions, an excess of vitamins is harmless, deficiencies can be detrimental to life.

Some certain minerals play multiple parts, structural and functional, others have a more specific role or even a unique function (iodine for instance). However, nearly all these minerals are involved, at low concentrations, in numerous vital processes. It is therefore hardly surprising if deficiencies in one or several mineral elements, even if they do not trigger any specific clinical signs, may have serious consequences on health.


Exercising and diet = ideal combination

Several studies show that exercise is very beneficial and helps :
• reduce the risk of getting a cardiovascular disease and diabetes
• reduce abdominal visceral fat (waist measurement) improve quality of life and self-esteem
• maintain long-term weight loss.


We do not recommend mainly exercise  to accelerate your weight loss nor to make you an athlete. The goal is to relearn how to live in balance with your diet and body. Make sure to exercise regularly even though it may only be in small amounts. Start by walking up stairs instead of using the lift, go out for walks with your family at weekends. Stop when you feel moderately out of breath.

The best exercise is at medium intensity: walking, cycling outdoors or in the house, swimming, gentle body-building, gardening or even housework. It is best to agree on a programme with your doctor, taking into account your life style, your preferences and what is convenient and possible.

As an example, we suggest you set specific and measurable  goal each step: 



In step 1000 kcal:  2 hours of exercise a week at your own pace (for example, 10 minutes of exercise twice a day for 6 days of the week). 

Try parking your car 10 minutes walk away from work, or go to do your shopping on foot.


In step 1200 kcal : Increase progressively up to 3 hours per week.
Increase the parking distance from work to 15 minutes. Add a half hour walk on Sundays and gradually increase that to an hour. 
In step 1400 kcal : Increase progressively to 4 hours per week.

In addition the above, you may at this stage consider beginning with a sport you like, or going to a gym. Discuss it with your doctor.