ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Healthy Way to Lose Fat Diet: Best and Most Efficient, Liver Fat Burning, Weight Loss

Updated on July 31, 2012

A Healthy diet fat burn is the best way to lose weight and stay slim because you're going to fine tune your body to more effectively burn calories. When the body is able to function the way it was designed to, getting rid of excess fat is easy.

Overeating on a regular basis will naturally result in unwanted fat, but many people today are gaining weight who are not overeating. When the body isn't functioning properly, energy from food (calories) is stored as excess fat instead of burning off in the form of energy fuel.

There are a number of factors that affect the normal functioning of the body when dealing with weight control: An overload of toxins in the liver, problems associated with digestion and absorption of nutrients and a slow metabolism.

As you journey back to optimum health a healthy diet fat burn, monitor your body fat. An accurate and inexpensive method is known as skinfold thickness measures using skinfold calipers. This is important to make sure you are losing body fat and not muscle.

The liver is our number one fat burner. Excess weight is a symptom of liver dysfunction and not solely due to the number of calories you consume. We are told daily by the media that the key to weight loss is diet, high impact aerobics, stomach stapling and toxic drugs such as appetite suppressants, laxatives and diuretics.

What hasn't been considered is the liver dysfunction. Toxins can lead to the destruction of nutrients, which are needed to detoxify the liver. In addition to this, it needs to deal with damaged fats that are present in processed and fried foods. A liver detox will restore liver function and the proper burning of fat.

A slow metabolism is another major contributor to weight gain. Starvation or low calorie diets negatively impact the metabolism. The body holds on to stored fat as an energy source because it isn't getting enough calories. If these types of diets are continued long term, the body will begin to break down muscle tissue for fuel.

This releases nitrogen which the body will quickly wash away resulting in unhealthy weight loss from water and muscle. The water will be quickly regained and the loss of muscle will cause problems with the metabolism for a long time.

Other factors involved in a slow metabolism:

More body fat than lean muscle - Your metabolism will increase as your muscle mass increases

Not getting in enough physical activity in your daily lifestyle

Overeating and drinking of foods and beverages full of sugar

Throwing your metabolism into overdrive because of too little sleep.

A good total body detox will help restore the body's balance, eliminate the waste allowing the body to run much more efficiently. Coroners often find colons that are more than 75% clogged with waste matter.The walls of the colon are intended to absorb nutrients but low fiber, high fat, high sugar foods create a build up on the colon walls inhibiting proper nutrient absorption resulting in weight gain.

This causes the systems that clean our blood and intestinal tracts to back up. Symptoms of fatigue and irritability begin to develop. Health issues often follow. A total body detox allows your body to return to optimum functioning all areas including weight control.

A diet high in simple sugars and carbohydrates found in processed foods and stripped foods such as white flour, white sugar and white pasta products is a main contributor to weight gain. After consumption, these foods quickly turn to glucose causing a spike in blood sugar causing rapid weight gain.

Tap water has been found to contain several chemicals that originate in many of the personal care products we use. These products are called counterfeit estrogens which are known to lead to rapid weight gain. Weight management is dependent upon a high fiber diet and proper intake of clean water throughout the day. Making modifications in diet to eliminate these contributors to weight gain will make your journey to your ideal weight much easier.

In the last fifty years there has been a gradual decrease in fiber rich foods from the American diet. Experts are warning that a critical fiber deficiency is eminent. The scarcity of fiber is now being studied very closely in it's relationship to heart disease, diverticulitis and intestinal disease.

It has become one of the most discussed nutrients for improving health and preventing disease. Presently, there are two health claims approved by the FDA that appear on food labels promoting the high fiber foods as a preventative of certain types of cancer as well as heart disease.

Every meal of the day has seen a decrease in fiber rich foods due to the quick and easy pre-packaged foods in abundance today. For decades now the processing of fruits and grains had already been contributing to this fiber deficiency. More recently this disappearance of fiber from the diet has been accelerated through the food industries efforts to replace a nutritional meal with pre-packaged foods and snacks.

Refining foods removes most of the fiber content. A prime example is white flour which makes up so many of the foods today. It has approximately 75% less fiber than whole grain flour. Brown rice has four times the fiber of white rice and whole grain pasta has triple the fiber of white pasta.

Studies show that Americans only eat about half the required daily intake per day. Experts say that eating fiber rich foods could have a huge impact on prevention and treatment of type 2 diabetes, cardiovascular disease, irritable bowel syndrome, breast cancer, gallstones and the treatment of obesity.

Research clearly shows that a long term, low fiber diet of less than 20 grams of fiber per day is associated with colon cancer and obesity. Fiber is a carbohydrate that cannot be broken down by the body and therefore contains almost no calories. Animal products do not contain fiber. The only sources of fiber are from plant foods such as whole grains, seeds, nuts, beans, vegetables and fruits.

There are two types of fiber, soluble and insoluble fiber. Soluble fiber is the type of fiber dissolves in water and forms a gel material in the stomach which slows the rate at which food passes from it. In fact, it slows down the movement of food through the whole digestive tract. This slowing effect has been found beneficial in regulating blood sugar in diabetics.

Studies have also shown that it is effective in lowering blood cholesterol. Another benefit of the slowing effect of soluble fiber is that you will feel full longer and be much less likely to overeat. Insoluble fiber is the type of fiber that is referred to as a bulking agent. It promotes bowel elimination and regularity because it absorbs water and softens the stool. It may help in the prevention of colon cancer and it is helpful in preventing diverticulosis and hemorrhoids.

Fruits and vegetables are the best sources of fiber because they contain both soluble and insoluble fiber. Fruit and vegetable juices are not a substitute for eating raw fruit and vegetables since most of the fiber has been removed. It is best to eat the the edible peels and seeds as well. (Organic fruits and vegetables to not contain unhealthy wax coating preservatives).

It is important to note that fiber doesn't work without adequate amounts of liquid. Fiber supplements are fine as long as you drink plenty of water with them. Otherwise they can have the opposite effect which is constipation, gas and bloating. Many high fiber foods have some of the liquid needed for them to be effective, but it is still important to drink lots of water on any high fiber diet.

It is important to increase your fiber intake gradually so the body can effectively make the adjustment. This will avoid gas, bloating and diarrhea. The best way to do this is to add about 5 grams per week until you reach the recommended daily intake. Many high fiber foods are low in calories.

Fiber naturally binds to water creating no calorie bulk and a feeling of fullness and satisfaction after eating. High fiber foods tend to be difficult to swallow if they aren't chewed adequately. This slows down the eating process and gives the stomach more time to signal the brain that it is full. This usually is about a twenty minute process.

Healthy diet weight loss is the best way to lose weight and keep it off. It is an easier and more effective method to lose weight than low calory or no calory diets, which are not only unhealthy, but are ineffective for long term weight loss.

Eliminating foods that contribute to slow metabolism, an inefficient liver and a sluggish digestive system is essential. A healthy diet is not only the easy and effective way to burn fat, it can also be very enjoyable.

Comments

    0 of 8192 characters used
    Post Comment

    • Nicki B profile image

      Nicki B 8 years ago from Orange County, Ca

      I had never considered that the liver was a factor playing in weight loss. In regards to lean muscle building being more important than a quick weightloss, I 100% agree (well, it's medical fact, so of course..). The problem is you have those people that step onto the scale and say, oh no, I've gained weight! or I haven't lost a pound! That's one reason why I weigh myself infrequently, but check bodyfat percentage more often. A bodyfat in a normal range is a better indicator of good health versus your weight. Thanks for providing the information, Stevemark.

      -Nicki B.

    • stevemark122000 profile image
      Author

      stevemark122000 8 years ago from Southern California

      Thanks for you comment Nicki B. I agree. People don't understand why they are not losing weight when they step on the scale. Muscle weighs more than fat so when you replace fat the scale may not change to much right away. The point is fat is being lost and a more leaner body is developing.

      This is the a big reason why I highly recommend

      Home Body Composition Measurement Equipment. It is not expensive and it will put the mind at ease knowing that fat is being lost and muscle is not.

    • colostrumwellness profile image

      colostrumwellness 8 years ago from Abilene, Tx

      Great article! A lot of good information. And I think that the body measurement equipment would be very useful. I would like to hear your thoughts about my take on weightloss and fatloss on my article.

    • stevemark122000 profile image
      Author

      stevemark122000 8 years ago from Southern California

      Thanks for your comment colostrumwellness. I took a look at your article. You will find that successful writers at HubPages write articles to benefit others without self promotion. Leaving a comment on an article and then asking the author to read your article is considered spam. I hope this comment helps you to get started right here at HubPages.

    • sixtyorso profile image

      sixtyorso 8 years ago from South Africa

      HI Steve

      great Hub!

      What a lot of people dont realise is that as your weight becomes normal you actually eat more! I eat Oats with Yoghurt for breakfast , muffin and one fruit (normally a firm banana) midmorning, Soup or a small potion of last nights leftovers (pasta or Rice and chicken or mince sauce - unthickened) for lunch and 3 more fruits during the day. For supper I have a small portion of fish ,meat or chicken (150gms) with three veg sweet potato, squash, beans and a starch. Mostly a small salad too.

      My weight remains pretty constant and I do weigh myself daily

    • Cellebrate! profile image

      Cellebrate! 8 years ago from Manila, Philippines

      Info overload! an absolute winner! I am excited to read more from you!

      Thanks for sharing! Cheers!

    • ceounlimited profile image

      ceounlimited 8 years ago from California

      Thanks for the article, Steve. You mentioned some points that I was totally unaware of. It seems that I have been working against myself with the sleep deprivation thing. It's time for a change.

    • stevemark122000 profile image
      Author

      stevemark122000 8 years ago from Southern California

      Thanks for the great comments everyone!

    • JPSO138 profile image

      JPSO138 8 years ago from Cebu, Philippines, International

      Hi there Steve, this is such a great article. I am totally unaware of this facts up until now. I knew that liver plays an important role in our body system but never knew that it also plays major role in burning fats. Great job!

    • jcorkern profile image

      jcorkern 8 years ago from Wonderland

      I just do not know what to say! I can't believe this hub is so popular while telling the truth and no hype. Most people reject the truth because the lies are easier for them to swallow.

      Maybe the world is waking up to the false claims and hype. GREAT HUB! Thanks.

    • jonesj64 profile image

      jonesj64 8 years ago from Michigan

      Steve

      I really enjoyed this article. One of the most frustrating aspects of weight loss is the desire for the "lose it quick" scheme rather than actually learning how the body functions relative to weight loss.

    • profile image

      kh2007 8 years ago

      Detox is key, thank you!

    • mahrina profile image

      mahrina 8 years ago

      I like your hub very much it is really very useful information

    • cardiophile profile image

      cardiophile 8 years ago from Calicut

      Good article

    • morrisonspeaks profile image

      morrisonspeaks 8 years ago

      great information! I've been watching my weight overtime and having a healthy diet has been my concern since then.

    • mcstir profile image

      mcstir 8 years ago

      I don't want to criticize you, but muscle does not weigh more than fat.  A pound of muscle is equal to a pound of fat right?  I think what you meant to say is that muscle is denser, more compact, and replacing the fat with lean muscle tissue compacts you so that your clothes fit better, although it doesn't show on the scale.  I enjoyed your article, it is very imformative, save for the small issue of a pound is a pound.  I never gave the liver that much consideration, but you have a great point.

      http://www.thinner-healthier-you.com

    • whoelsecouldib profile image

      whoelsecouldib 8 years ago from Alabama

      Wow, I never really thought about my liver having anything to do with my weight. Great information. Thumbs up :o)

    • Lydia Rose profile image

      Lydia Rose 8 years ago

      This article was informative. I'm going to detox now and make sure I pay attention to my liver.

    • profile image

      Steve 8 years ago

      You add a different perspective to the topic. I had not considered the liver to play such a great role. Thanks! Great hub!

    • profile image

      Brenda 8 years ago

      Thanks for this interesting article. There are some aspects I was not even aware of. Trying to lose weight is a never ending story for some. And there are so many different types of diets out there - often one tells you exactly the opposite of the other.

      I guess not every diet works for everyone - a diet that works for men does not necesarrily work for women.

      A source that has helped me lose my weight and keep it at that level is:

      http://tinyurl.com/fatloss4idiotsguideIt is something a friend pointed me to - I was sceptical but I found that it really works. There was alot of buzz created around Fat loss 4 idiots but at least for me it worked. Anybody else tried it?

      Brenda

    • profile image

      Brenda 8 years ago

      Sorry got the URL wrong. Here it is again:

      http://tinyurl.com/fatloss4idiotsguide

    • cynthiaj21 profile image

      cynthiaj21 8 years ago from Antioch, CA

      Steve, thanks for this great article. I think it's really important for people, especially girls my age, to understand that weight loss can't be a small, quick fix, but habit changes for life. I have lost 30 lbs through having a more nutritional diet and exercise (big shocker).

    • jameswright587 profile image

      jameswright587 8 years ago from New York, USA

      I agree with you..losing weight takes a lot of effort and discipline but then again there are some ways that are tested and proven to help you lose weight fast and safe.

    • anyabluesky profile image

      anyabluesky 8 years ago from Thailand

      Your hub is really informative. I never know before that Liver is a key fat burner.

      Now I try to lose my weight also :)

      PR: wait... I: wait... L: wait... LD: wait... I: wait...wait... Rank: wait... Traffic: wait... Price: wait... C: wait...

    • profile image

      msary80 8 years ago

    • KCC Big Country profile image

      KCC Big Country 8 years ago from Central Texas

      Someone copied this hub along with others. We've flagged him/her for duplicate content. You may want to check into that.

      https://hubpages.com/misc/best-Way--Lose-Weight

    • stevemark122000 profile image
      Author

      stevemark122000 8 years ago from Southern California

      Thanks KCC Big Country! Looks like it has been removed.

    • profile image

      Carlton Case 8 years ago

      Whilst the liver does metabolise toxins and impurities within the body, there has never been, to the best of my knowledge, any direct correlation proven in the field of science with regards to a link to obesity or weight gain. It is likely that propagating anything other than the 'Exercise and Eat Clean' methodolgy to fat loss can cause people to waste time with herbal liver cleansing pills and techniques rather than facing up to the fact they must attack the problem of excess weight with sound nutritional knowledge and determined, intense exercise. I've heard so many of the people I've coached bring up questions relating to ideas such as this, usually when they're starting out and desperately searching for some 'holy grail' that might spare them the inevitable hard work that they know I'll prescribe! I tell them all the same thing; "Forget the pills; Get the basics right with regards to macronutrient balance and quantity, put in the work on the running track, park or gym, and you can have your sessions from me for free if you don't see a transformation over the next six months" Simple! http://www.bodyactiv.com

    • JPSO138 profile image

      JPSO138 8 years ago from Cebu, Philippines, International

      This is certainly something people should know. I never thought that the liver plays a vital role on our weight. Great hub.

    • profile image

      Texas Rose 8 years ago

      thanks for the information like everyone else says didn't know about the liver, true good balanced meal less then what we actually are used to eating and exercise for those of us who dont like to go to gyms or run walking is a very good exercise, ive lost 17 lbs in 7 wks with walking and watching what i eat. will take care of my liver

    • michelle.dragon99 profile image

      michelle.dragon99 7 years ago

      Hi Steve...thanks for producing such a great hub....my opinion on healthy diet is preparing your food in less sugar, less sodium, less carbohydrates, less oil and less cholestrol...eat more high fiber food like wheat bread, brown rice and vegetables....

    • zeehman profile image

      zeehman 7 years ago from Port Orchard

      nice hubs

    • profile image

      Katherine 7 years ago

      Hello, I'm searching for diet related blogs like mine http://www.chiefdietician.com and I stumbled your site, nice blog!. I hope you could also include me in your blogroll.

      By the way, you have a very good writing skills here. Keep up the good work.

    • alfasentari profile image

      alfasentari 7 years ago

      Good informative hub. I like the attention to liver detox, metabolism, and fiber rich foods. It all comes down to discipline and motivation for those who want to lose weight.

      http://superweightlossguide.com/metabolism-boostin...

    • profile image

      mzoghori 7 years ago

      This is a reallly great hub.You can also find some natural ways to lose weight here http://www.squidoo.com/weightlos1

    • profile image

      DietWebReport 7 years ago

      Very informative hub. Some useful diet facts and myths debunked.

    • mymind profile image

      mymind 7 years ago

      Great article, actually my first article I read on here, I am new. Great info, very infromative. I have in the recent past lost 100 lbs over a years time, by changing how I eat, and exercising. Fiber is very important, I did a total transformation in WHAT I eat. Your article confirms everything I thought and learned through my weight loss process.

    • NorwinGalle profile image

      NorwinGalle 6 years ago from USA

      One of my friend took diet plan and she lost 1 kg in 2 weeks.So Diet plan is very important part in weight loss.

    • PR_am profile image

      PR_am 6 years ago from Oregon

      This hub is information packed. Thumbs up and thanks for sharing

    • ericscholes profile image

      ericscholes 6 years ago

      Great info. Thanks for sharing.

    • profile image

      Tracy Anderson Diet 6 years ago

      Excellent post you have here....thank you for sharing your knowledge!

    • Alyssa Nichol profile image

      Alyssa 6 years ago from Ohio

      Great Hub! Thanks for sharing!

    • Vellur profile image

      Nithya Venkat 5 years ago from Dubai

      Really informative and useful. Voted up.

    • Sinea Pies profile image

      Sinea Pies 5 years ago from Northeastern United States

      Very informative hub. Fiber is a very important component in a healthy diet and most of us do not get enough. Voted up and useful.

    Click to Rate This Article