The youth have problem with their weight; what is right and what is not about food and weight reduction? 4. Carbs or fats and protein?

Overweight and obesity is a big health problem at present. In all the countries the youth have problem with their weight. Young women have eating disorders or overweight. Young men have problem with his T-Shirt when the weather becomes mild. The health insurances say that almost 30% of the persons treated for weight problems are below 18 years old. The youth must be given the right information so that they know what they do and what is right. I try to explain some of the important general points from today onwards.

There are persons who take excess carbohydrates and there are others who say excess protein and fat is good for weight loss. As we all know fats have more than double the amount of calories than carbohydrates or protein.

If you consume less fats and protein excess sugar is converted into triglycerides, the blood fat. This blood fat is a risk factor for vascular and heart diseases. Moreover, for our health we need fats and proteins.

If you eat less carbohydrates fats and the sugar produced from the protein by the liver can give you the necessary energy. We need all the three regularly to be healthy. Not enough quantities of carbohydrates, fats or proteins are very bad for our health.

Good carbohydrates are necessary for a good brain function. Moreover, wholegrain products give us valuable fibers, vitamins, mineral and other phytochemicals. These are very important for our metabolism.

Protein is necessary for our muscles, but excess protein brings health problems. It is same with fats too.

Therefore to reduce weight we need good carbohydrates, fats and protein. Consult with a dietician and it is easy to find the right food for your type.

We can eat rice, noodles, potatoes, ice creams, cakes and sweets. Only the amount makes the problem.

Healthy lifestyle and physical activities are also very important always to reduce or maintain weight.

The youth have problem with their weight; what is right and what is not about food and weight reduction? 3. Fats…

Overweight and obesity is a big health problem at present. In all the countries the youth have problem with their weight. Young women have eating disorders or overweight. Young men have problem with his T-Shirt when the weather becomes mild. The health insurances say that almost 30% of the persons treated for weight problems are below 18 years old. The youth must be given the right information so that they know what they do and what is right. I try to explain some of the important general points from today onwards.

Today’s theme is fats: as you know there are saturated and unsaturated fatty acids. These are groups of substances. Animal fats are different than plant fats, but we need all fats. The saturated fats intake should not be too much. Plant fats are good as most of them are monounsaturated and polyunsaturated fats. One gram of fat has 9 calories and this is more than double the calories of protein or carbohydrates. That is why it is better to avoid excess intake of fats. Do not avoid fat completely and this is bad for our health.

Monounsaturated fats are very healthy and this makes olive oil healthy. All plant oils are healthy. Mostly the omega-3 and omega-6 polyunsaturated fatty acids ratio must be right.

Saturated fatty acids have short, middle and long chain saturated fatty acids. Short and middle long chain fatty acids are very healthy. This makes coconut very healthy because 80% of the fatty acids present are short and middle chain fatty acids.

Fats are our reserve energy. They also protect the important organs like heart and reproductive organs. Excess carbohydrate increases the fat in our body as sugar is converted into fat in the liver. It is the case with excess protein intake also. A part of protein is converted into sugar and excess sugar is once again converted to fat.

Never avoid nuts and seeds and these have not only good fats but also the essential minerals what our body needs.

Avoiding fat totally causes constipation.

The fat soluble vitamins need fats; otherwise they could not be absorbed in our intestine.

Plant food has no cholesterol. All animal food has cholesterol.

Enjoy your food and fat gives taste to your food.

What are the right foods for a pregnant?

There is no need to eat for two during the pregnancy. It is recommended that for the first trimester the food intake should remain about the same as it was prior to the pregnancy. During the second and third trimesters the food intake should be increased upto 30%. It is easy to achieve this with more fruits intake.

It is important to eat variety of foods to ensure the nutritional needs of both mother and the baby. The recommendations include:

• Fruits and vegetables very generously
• Whole grain products and cereals, but not milled grain products
• Milk and dairy products should not be eaten in excess
• Lean meat, chicken and fish in moderate amounts
• Avoid excess intake of fats, sugar and salt
• Beans, pulses, nuts and seeds
• Drink enough water

Do not diet if you are a pregnant. This bad for you as well as to your baby. Green leafy vegetables are very important for the intake of folic acid. Folic acid supplement is recommended for the health of your baby. It is better to consult your doctor before you take a supplement.

With proper food it is possible to manage the iron content of your body also. Iron supplement could be taken only if your doctor recommends it.

Avoid excess of vitamin A intake and vitamin A supplements are not required. The excessive intake of vitamin A may cause birth deformities.

I am 18 year old woman...few kilos more and fit than slim, but not at all fit...is it right?

It is a very good question. Few kilos more and fit…slim and not at all fit…it is right.

The reasons are very easy to understand. Every organ and cell in our body needs fats. We need all the three fats – saturated, monounsaturated and polyunsaturated fatty acids - to be healthy. Without fat nothing goes well in your body. Carbohydrates are necessary for all the cells to produce energy.

If a young woman reduces the intake of fats and carbohydrates drastically she will become slim, extremely slim. But what is the price she has to pay for that. The body takes the protein from the muscles and converts it into fat and sugar to live. This means from inside your body, you are eaten to live and this can make you very sick. Everybody including the young women must eat enough fats and carbohydrates.

With right food you could be also slim with necessary regular physical activities.

Women and men can measure their abdominal girth (it is the measurement of the distance around the abdomen at the level of belly button) to know their right weight. Women should not have more than 88 cm and men not have more than 102 cm abdominal girth. Stand in front of the mirror and measure it before breakfast in standing.

Everything is in your hands to make you slim, fit and happy.