Eating the right ratio of proteins, carbohydrates and fats may help you lose weight if you also monitor your caloric intake. When you base your diet on realistic, healthy standards, you may find it easier to maintain your weight loss.
Although several popular diets stress certain food groups, the Centers for Disease Control and Prevention recommend eating a balanced diet. A balanced diet containing ideal proportions of proteins, fats and wholegrain carbohydrates provides your body with necessary vitamins, minerals and nutrients. In addition to helping you achieve your weight-loss goals, eating the correct ratio of foods may help you permanently change your eating habits, which can improve your long-term health.
The dietary reference intakes from the Food and Nutrition Board for fats, proteins and carbohydrates are ranges.
- For adults, proteins should be between 10 and 35 percent of the diet, fats between 20 and 35 percent and wholegrain carbohydrates between 45 and 65 percent.
- An acceptable balanced diet is 20 percent of your calories from proteins, 30 percent from fats and 50 percent from carbohydrates, or a ratio of 0.4-to-0.6-to-1.
Types of Foods
Carbohydrates are found in plant foods, like wheat. In their healthiest form, carbohydrates are complex, meaning they last longer in your bloodstream and help you stay full longer. Avoid the simple carbohydrates found in sweets.
Other foods such as plums, nuts, plantains and beans are good sources of carbohydrates.
Eat lean meats and beans. Grill salmon, chicken, extra-lean beef or vegetarian burgers to fulfill your protein requirement.
Up to 30 percent of your calories can be from fat. Avocados, olive oil, fatty fish and nuts are healthy sources of fat.
Begin your day with a breakfast containing mainly carbohydrates to help fulfill your dietary requirement of eating about 50 percent of your calories from this source.
In addition to keeping your ratios in a healthy range, limit foods with excess sodium, refined sugars or unhealthy saturated and trans fats. Read the food labels of processed foods to make the healthiest choice.
Include the Manna Low GI Shake in your diet as a healthy meal replacement.
You should also include regular exercise into your weight-loss efforts to burn calories and lose weight more rapidly.