Control Weight

Macronutrient Rations for Long-term Weight Control

Executive summary about Weight Control By Wayne Mcgregor

I’m a firm believer in a healthy and low-fat way of eating for controlling weight.

*Macronutrient ratio

I believe in a basic 60 : 20 : 20 ratio, meaning 60% carbohydrates, 20% protein and 20% fats from total daily calorie intake. Fats also help permit the absorption of the fat-soluble vitamins A, D, E & K. A 20 percent fat intake will account for the occasional junk food item that helps motivate and rejuvenate the long-term effort.

The high carbohydrate intake is to provide the body with its preferred energy source. The end result would be an overall ratio of 40 : 30 : 30 for carbohydrates, proteins and fats respectively.

*Thermogenesis

Thermogenesis is the technical term for heat production. There tends to be a higher rate of thermogenesis from protein and carbohydrates.

If you ate a meal composed of mainly protein and carbohydrates you would have a combined energy loss of around 15 percent! If you ate 100 calories from protein and carbohydrates around 15 calories would be lost through heat.

If you ate 100 calories as fat only 3 calories will be burned off as heat. This is another benefit to eating low fat style when trying to lose weight.

The 60 : 20 : 20 ratio helps produce a high rate of thermogenesis if this ratio is roughly applied to every meal.

High Blood Pressure and Weight Control

Executive summary about Weight Control By Michael Russell

Being overweight is an important and reversible cause of high blood pressure, particularly in young people under 40. If you are overweight, getting your weight down will almost certainly also bring your blood pressure down if you are under 40 and probably will even if you are older than that. It is excess fat, not muscle, which causes high blood pressure and increases the risks that have to do with being overweight. What is important for you to remember is that losing weight on a calorie-reduced diet but without an exercise program will have less effect on your blood pressure (and the accompanying risks of coronary heart disease and stroke) than the same weight loss achieved with an exercise program.