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Overview

Before starting the slimming program it is advisable for you to have an idea of how your body works.

So what actually happens when you eat a meal?

For the body to be able to work correctly and perform its functions it requires energy. This energy is taken from food that we eat and comes as carbohydrates, proteins and fats.

From carbohydrates the body absorbs sugars, which already are or easily transformed into glucose (simple sugar).

From fat it absorbs glycerol and fatty acids.

From protein it absorbs amino acids, which are the building blocks for all cells.

Elements, which body needs to stay healthy:

Water

Our bodies consist of approximately 70% of water. It is the most important nutrient as it is needed by the body to perform all its functions. Decrease in the amount of water inside the body can result in severe illnesses. It is important to keep rehydrated all the time because water is constantly lost from the body in the form of sweat, urine, etc. An average person should drink about 2 litres of water a day, people who do more physical activities should drink more.

Proteins and fats are used for cell growth and repair.

Proteins

are comprised of amino acids and are essential for building and repair of body tissues. They also play an important role in providing the energy for the body. There are essential amino acids, which we obtain from the food we eat and non-essential amino acids, which are made by the body from the combination of essential amino acids.
High protein animal foods include: meat, fish, eggs,milk, cheese.
High protein plant foods: vegetables, soybeans, peanuts, lentils, red beans, baked potato, cashews peas, vegetables and grains.

Fat

provides storage and release of energy for the body. Apart from being a concentrated source of energy, fat also has other very important functions in the body. It transports and stores fat-soluble vitamins (A,D, E and K), acts as a cushion, absorbing shocks to the body, helps to store away harmful organisms until the body is ready to deal with them. It also plays a part in the body's heat regulation process. Dietary fat contains essential fatty acids that are needed for the body's health. They are divided into mono-unsaturated, polyunsaturated, saturated and trans fats.
Examples of food that include these types of fat are:

Type of fat Food examples
monounsaturated avocados, olives; olive oil, canola oil, peanut oil; almonds, cashews, peanuts and most other nuts.
polyunsaturated fish; corn, soybean, safflower and cottonseed oils.
saturated whole milk, butter, cheese, ice cream; red meat; red meat; chocolate; coconuts; coconut milk and coconut oil.
trans most margarines, fast foods, commercial baked goods, deep fried chips, hydrogenated vegetable oil, vegetable shortening.

Vitamins

Are essential to keep cells, tissues and organs healthy. They help to process carbohydrates, proteins and fats. The appropriate amounts of vitamin intake has to be maintained at all times as the deficiency or overdose can lead to a severe health problems. Vitamins can be seen as a transport for minerals, taking them where they are needed.

Vitamin Function in body Food Source Deficiency
Fat Soluble
A Helps to maintain good eyesight especially night vision and colour vision; and keep the skin healthy. Liver, dairy foods & green vegetables
  • eggs
  • milk
  • apricots
  • nectarines
  • cantaloupe
  • carrots
  • sweet potatoes
  • spinach
 Night blindness; dry skin.
D Helps to form and to keep strong teeth and bones. also helps to absorb calcium. Produced in the skin when exposed to the sun light as well as absorbed from these foods:
  • milk and other dairy products fortified with vitamin D
  • fish
  • egg yolks
 Rickets
E Maintains a lot of body's tissues. Plays a big part in formation of red blood cells. Plant oils is a reach source.
  • whole grains, such as wheat and oats
  • wheat germ
  • leafy green vegetables
  • sardines
  • egg yolks
  • nuts
 Rare
K Helps the blood clotting and maintains an appropriate bone density
  • leafy green vegetables
  • liver
  • pork
  • dairy products, like milk and yogurt
 Rare
Water Soluble
B (B1, B2, B6, B12) Helps to release energy from the food and to the body when it is needed.
  • whole grains, such as wheat and oats
  • fish and seafood
  • poultry and meats
  • eggs
  • dairy products, like milk and yogurt
  • leafy green vegetables
  • beans and peas
  • citrus fruits, such as oranges
 Nervous disorder, skin disease, pellagra, anaemia.
C Maintains good condition of body tissues such as gums and muscles. Helps the immune system and self healing process of the body. Citrus fruits; vegetables
  • citrus fruits, like oranges
  • cantaloupe
  • strawberries
  • tomatoes
  • broccoli
  • cabbage
 Bleeding gums, scurvy.

Minerals

The correct intake amounts of minerals are essential for the physical health of the body. Excessive amounts can lead to an illness. Here is the list of some minerals and trace elements:

Mineral Function in Body Food Source Deficiency
Calcium Growth and repair of bones and teeth; blood clotting; muscle contraction.
  • dairy products, such as milk, cheese, and yogurt
  • canned salmon and sardines with bones
  • leafy green vegetables, such as broccoli
  • calcium-fortified foods - from orange juice to cereals and crackers
 Osteoporosis, kidney stones, increased blood pressure.
Phosphorus Healthy bones and teeth; production of DNA and RNA; muscle contraction
  • protein-rich foods like milk, meat, fish, eggs and poultry
  • legumes and nuts
  • foods with phosphorus-boosting additives, such as baked goods, bread, processed meats and cheeses, and soft drinks
 Loss of bone tissue (particularly post-menopause)
Iron Production of haemoglobin
  • meat, especially red meat, such as beef
  • tuna and salmon
  • eggs
  • beans
  • baked potato with skins
  • dried fruits, like raisins
  • leafy green vegetables, such as broccoli
  • whole and enriched grains, like wheat or oats
 Anaemia
Sodium Transmission of nervous impulses; kidney function; tissue fluids Salt Calcium loss in urine, raised blood pressure.
Potassium Transmission of nervous impulses; cell metabolism
  • bananas
  • broccoli
  • tomatoes
  • potatoes with skins
  • leafy green vegetables, such as broccoli
  • citrus fruits, like oranges
  • dried fruits
  • legumes, such as beans, peas, lentils, and peanuts
Increased blood pressure, reduced heartbeat.
trace element
Iodine Regulates energy metabolism, Is part of thyroid hormone, Involved in cellular oxidation and growth.
  • sea-foods
  • sea vegetables
  • iodized salt
  • some dairy products.
 Low thyroid function, goiter, and cretinism
Zinc Wound healing, ability to taste, protein synthesis, immunity
  • beef
  • pork
  • lamb
  • legumes, such as beans, peas, lentils, and peanuts
 Poor growth, difficulty in wound healing, loss of appetite, undesirable skin changes, and adverse effects on immune-system components.

So if you are lacking certain vitamins or minerals, you may want to consider increasing the amount of relative foods in your diet. You can take a hair test, which will show the exact amount of vitamins and minerals in your body.

Carbohydrates

are separated in three main groups: sugars, starch, fibre. They provide the body with energy. Excessive amounts are transformed into fat and stored in adipose tissue.

Carbohydrates are divided in refined and unrefined, simple and complex.

Refined carbohydrates are foods like white rice, white sugar, sugary cereals. products made from white flower like pasta, white bread, etc...

Unrefined carbohydrates are wholewheat, wholegrain and wholemeal foods like brow rice, brown bread and pasta, porridge oats, etc... They contain more fibre than refined alternatives in which the fibre was removed during the mechanical process process of refining.

Simple and complex is the chemical structure of the carbohydrate.

Foods that are high in carbohydrates include bread, cereals, pasta, rice, potatoes, etc...