Diet and Nutrition
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What Diet is For Me - O
The Okinawa diet is a nutrient-rich, low-calorie diet from the indigenous people of the Ryūkyū Islands. In addition, a commercially promoted weight-loss diet (which bears the same name) has also been made based on this standard diet of the Islanders.
People from these Japanese islands of Ryūkyū (of which Okinawa is the largest) are reported to have the longest life expectancy in the world. This has in part been attributed to the local diet, but also to other variables such as genetic factors, lifestyle, and environmental factors.
Generally, the traditional diet of the islanders is 20% lower in calories than the Japanese average and contains 300% of the green/yellow vegetables (particularly heavy on sweet potatoes). The Okinawan diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake. The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake). Almost no meat, eggs, or dairy products are consumed.
The typical Okinawan reaching 110 years of age[dubious – discuss] has had a diet consistently averaging no more than one calorie per gram and has a BMI of 20.4.
The diet consists of a relatively low intake of calories and contains similar foods to the traditional Okinawan diet. The principal focus of the diet consists of knowing how many calories per gram each food item contains. They[who?] posit that there is a tight correlation between the high proportion of Okinawans over 110 years of age and the relatively low caloric density of their diet.
The proponents of this diet divide food into 4 categories based on caloric density. The "featherweight" foods, less than or equal to 0.8 calories per gram which one can eat freely without major concern, the "lightweight" foods with a caloric density from 0.8 to 1.5 calories per gram which one should eat in moderation, the "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram which one should eat only while carefully monitoring portion size and the "heavyweight" foods from 3 to 9 calories per gram which one should eat only sparingly.
aloric Restriction, the Traditional Okinawan Diet, and Healthy Aging: The Diet of the World’s Longest-Lived People and Its Potential Impact on Morbidity and Life Span. Ann. N.Y. Acad. Sci. 1114: 434–455 (2007)
The Optimal Diet is a high fat, low carbohydrate diet developed by Polish doctor Jan Kwasniewski. The diet uses specific proportions between proteins, fats and carbohydrates (typically a 1: 3 : 0.8 weight ratio), and it emphasizes foods with "high biological value", such as butter, lard, egg yolks, pork meat and bone stocks.
Kwasniewski's diet is higher in fats and lower in proteins than most low-carbohydrate diets. Kwasniewski claims that his diet is more fine tuned and sophisticated than other low carbohydrate diets, and therefore has a greater potential for success where others fail. Each of the macronutrients - proteins, fats and carbohydrates - is meant to be consumed in an ideal quantity and should be in an ideal balance with the others.
Another characteristic of the diet is its emphasis on food with the highest possible nutritional value. Animal fats are recommended instead of carbohydrates because two thirds of the carbohydrates most people eat are converted to fats. Furthermore, animal fats are composed of a range of semi-essential fatty acids and other components not found in plant fats. Some foods, such as egg yolks and liver, are particularly rich in complex building blocks the body needs, and are therefore emphasized. The diet includes only as much carbohydrates the body needs to function optimally, usually about 50-100 grams daily. Starchy carbohydrates (which are composed of glucose molecules) are preferred to fruit and milk carbohydrates (which are composed of fructose and galactose) as it saves the liver extra work. All the extra effort the body saves in constructing complex building blocks, turning carbohydrates into fatty acids, or fruit carbohydrates into glucose, allows for energy to be spent doing tasks such as repairing the body or fighting off disease.
In his books, Kwasniewski discusses how various proportions between proteins, fats and carbohydrates impact human health. In his view a mixed diet which is composed of about 35-40% of energy as carbohydrates, is the worst of all diets because the body works best on either fats or carbohydrates. He believes that a high carbohydrate/low fat diet, such as the Japanese diet rich in seafood, rice and vegetables, can work quite all right, if sufficient animal proteins are provided to burn off all the carbohydrates.
Organ food is great although more expensive, if you can combine a organic and low carbon diet and lifestyle then you really have it made and a great start to a healthy happy lifestyle.
Not only are organic fruits and vegetables a great foundation for a weight loss diet, they also serve as a healthier eating choice for anyone. Organic foods are produced in an environment that is free of any toxins. When you eat traditional fruits, vegetables or meats you may be taking in a host of chemicals that you weren't aware of. This is because farmers and food producers turn to chemicals to enhance their food and animal products. Although you reap the benefits of these foods, you are also going to have to pay the price of eating toxins that you simply don't want in your body.
The first step to any weight loss plan is to seek out the advice of your physician. He or she is the most qualified to offer advice on what weight you should be at. They will measure your height, weigh you and may also calculate the amount of body fat you are carrying. They will give you a realistic weight to strive for and will no doubt also encourage you to get physical along with adopting a healthier eating plan.
Once you know how much weight you need to lose begin looking at how you can achieve that by changing your diet. If you are accustomed to eating high fat snacks or sugary desserts, instantly cut those out of your diet.
It's advised by most medical professionals that you try and avoid any type of crash diet. These types of radical weight loss plans may give you great weight loss results but they are temporary at best, and you may even find yourself heavier at the end of the experience than you were when you began.
The ideal goal to strive for is a weight loss of between 1 and 2 pounds each week. This can be achieved by modifying your existing diet plan, consuming 8 - 10 glasses of water per day and incorporating some form of exercise into your daily routine.
Adding organic foods to your diet is a great first step. You can choose fresh, organically grown fruits and eggs for breakfast, an organic salad for lunch and a piece of chicken or fish with some vegetables for dinner. You can also turn to organic fruit juice as an alternative to coffee or sugar laden soft drinks. Each right choice that you make in terms of your diet puts you that much closer to your weight loss goals.
It can be difficult to imagine trying to lose a substantial amount of weight but with a commitment to your own better health you can take it one day at a time until you reach your goal of a healthier body.
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