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       Nutrition

Many people think that “going on a diet” means eating less, staying hungry, not eating the food you like and making a sacrifice. This obviously makes the idea of “going on a diet” not appealing at all and that is why many choose to dismiss it.


Today we don’t even use the terminology “going on a diet” anymore. Instead, we prefer to talk about making healthy choices and eating small, frequent meals. By learning important facts about how our body works and about different types of food, you will soon be equipped with enough knowledge to be able to start and maintain a healthy diet. In this way, you will be able to reach your ideal weight and maintain it, while feeling better, less stressed and without ever staying hungry.


Food is made up of three main components, namely proteins, carbohydrates and fats. All three types of food are important for a healthy, well-balanced diet. 


Proteins are the building blocks of muscle and are important for many of the body’s functions. 


Carbohydrates are what we use for energy and are essential in our diet to keep us going throughout the day without getting tired. 


Fats are also important for some of the body’s functions but it is important that we consume the right type of fats for our bodies.

All food has calories. We take in calories from our food and use calories when we exercise, when we think, walk and also when we eat. That is why eating five times a day is better than eating just once; each time we eat, our body burns calories to metabolize the food. By eating small, frequent meals, one speeds up the rate of metabolism and this results in a more efficient fat-burning process. Each and every one of our bodies has its own calorie requirements based on our age, height, weight and daily activities. A person who works as a builder obviously has higher calories requirements than a person who sits at a desk all day. In the same way, a person who exercises has higher calorie requirements than one who doesn’t. If a person wants to lose weight, he or she must calculate that the calories consumed from food throughout the day are less than the sum of the calories used throughout the day. 


Water is an essential part of our diet. Drinking water regularly can help us eliminate unwanted waste products, keep our bodies well-hydrated and our skin looking good. Water can help us feel fuller and therefore suppresses hunger. On the other hand, dehydration can mimic hunger and will result in us eating more when in actual fact what we need is to rehydrate our bodies. 


It is important to drink according to our needs, that is someone working in the sun and sweating all day needs more water than someone working in an air-conditioned office. The average daily water intake for someone who doesn’t sweat too much is around 2 litres. Your urine should look like water, if it is dark yellow, then you are not drinking enough.

  

 

The 10 Commandments 


1. Eliminate refined sugars completely (chocolate, sweets, soft drinks, etc.)

2. Diet products (e.g. aspartame) are just as toxic (except stevia)

3. Choose natural vs processed foods (raw fruit not canned)

4. Eat only "good" carbs, such as fruit & veg

5. Eat 5-7 small, frequent meals daily

6. Drink plenty of water, 2-3 litres per day

7. Don't be fooled by "health food" containing hydrogenated oil, processed soy or other toxic preservatives

8. Eat only "good" fats full of Omega 3's (such as salmon) 

9. Protein is very important and should make part of every meal

10. Do not diet but eat healthy so you can enjoy and maintain!

 



3 steps to start losing weight :

 


1)  Find out your Metabolic Type (Protein Type, Carb Type or Mixed Type)


2) Calculate your daily calorie requirements according to age, weight and height


3) Choose which foods you like from Michi's ladder (Tiers 1 and 2) and start mixing and matching