Are you wondering how to lose 20 pounds in a month? If so you are in luck. Losing weight over a period of thirty days is actually a much more reasonable goal then trying to lose it over a period of a week. If you want to know how to lose 20 lbs in a month then look at your diet.
How Diet is Key to Losing Weight
Diet is an essential component of good health. Everybody needs the four basic nutrients – water, carbohydrates, proteins and fats as well as vitamins, minerals and other micronutrients to be well nourished. It is the undernourished body that craves additional food because it does not feel full.
Carbohydrates are crucial to your health. You can actually gain weight if you avoid them because your body will conserve fat if it thinks you are starved of fuel.
Carbohydrates are divided into simple and complex carbohydrates. Simple carbohydrates are simple sugars such as fructose, sucrose and lactose. Complex carbohydrates include foods such as vegetables, whole grains, peas and beans. To lose weight stick to eating the ones that has complex carbohydrates.
To get to your weight loss goal within one month then make sure that you choose as fruits, vegetables, peas beans and whole-grain products as opposed to refined, processed foods such as soft drinks, cakes and candies
Carbohydrates are the main source for fueling blood glucose which keeps all of the body’s cells working and which is a major source of energy for the brain and red blood cells. Without them you run out of gas.
Carbohydrates Supply Needed Fibre
One type of carbohydrate, fiber is very important as it is not digested in the stomach and instead moves waste through the gastrointestinal tract. Getting a generous amount of fiber helps prevent constipation and keeps the colon clean. A clean colon is necessary to absorb nutrients properly.
If you do not get enough fiber then you get fat. That is why it is a big mistake to follow diets that do not have enough carbohydrates in them.
You Need to Get Enough Protein
Protein is essential for the growth and development of the body’s cells and it also provides the body with energy. Protein is also needed for the body to manufacture hormones, antibodies, enzymes and tissues.
Once consumed protein is broken down by the body into amino acids, which help build muscle. If there is a shortage of protein in the diet then there may be problems with the muscles.
Dietary proteins belong to two different groups. Complete proteins contain ample amounts of all of the essential amino acids and are found in meat fish, poultry, cheese, eggs and milk. Incomplete proteins contain only some of the essential amino acids and are found in grains, legumes and leafy green vegetables.
All soybean products such as tofu and soymilk are complete proteins. Yogurt is the only animal-derived source that is vegetarian. Otherwise protein is found in the meat.
Some Fat Is Necessary For Energy
Fat is the most concentrated source of energy for the body so it is essential to consume as part of a healthy weight loss plan. Fat gets a bad rap because it is a major factor in such health problems as obesity, high blood pressure, coronary heart disease and colon cancer – but only if you eat too much of it!
Fat consists of fatty acids and there are three major kinds including saturated, polyunsaturated and monounsaturated.
Saturated fatty acids are found mainly in animal products including dairy items such as whole milk, cream, cheese and meats like veal, beef, veal, lamb, pork and ham. Saturated fats are needed by the liver to manufacture cholesterol.
Polyunstaturated fatty acids are found in corn, soybean, safflower, sunflower and fish oils and help lower cholesterol levels.
Monounsaturated fatty acids are found in vegetable and nut oils such as olive, peanut and canola oils and also help balance cholesterol.
Keeping these fats below 10% of your total consumption is considered to be the healthiest approach.
Water’s Role in Weight Loss
Water is essential because it is involved in every function of the body. It helps transport nutrients and waste products in and out of cells and is necessary for all digestive, circulatory and excretory functions. It is also needed to maintain a proper body temperature. To ensure health you should drink at least eight ounce glasses of water a day.
To flush your system you can use a combination of water and green tea supplements. The supplements act to flush toxins out of your system.
Calorie Deprivation Does Not Work
Many diets are based on the idea that a person must starve him or herself in order to get results. This is a disaster in the making and a recipe for weight gain. It is why fad diets absolutely do not work!
All calorie deprivation has ever led to is the kind of hunger that leads to binge eating. A person trying to eat 600 calories less a day might suddenly find him or herself binging on 4000 calories.
The point is that if you eat well you are eating minimal calories anyway.
Like water, carbohydrates, protein and fats, vitamins and minerals are also essential to life. As vitamins and minerals are so necessary for health there are recommended daily allowances established for them by most governments.
The next time you ask yourself the question “how can I lose 20 pounds in a month” , remember that it is not so much about starving yourself but eating a proper nutritious diet in the first place.