The Low Carb Diet, The Blood Group Diet, The Low Fat Diet, The Fruit And Vegetable Diet, The Cabbage Soup Diet, The Baby Food Diet……
With so many fad diets in the health market, you'd think that the weight loss issue could get solved and you’d go ahead and choose the diet of your choice according to what Mrs. So and So highly recommended to you!!!
With so many choices, my clients think it crazy when I give them my “Eat Well and Still Lose Weight Diet”!
Well, diets may seem attractive, their guarantees may seem believable, and the before-and after-pics may get you exited enough to rush to that slimming center or that celebrity nutritionist that also your friend swears by. But let's get one thing straight, any diet that restricts calories will make you lose weight on the scale – sure - but the real task is keeping the lost weight from yo-yoing back. This can only be achieved if you combine a well-balanced diet with an exercise routine. Just sitting and munching on that diet khakhra or slimming tea won't work.
To understand this it is necessary to understand the important nutrients that we more than often demonize in the name of “Diet”.
1. Carbohydrates- Today Carbs are considered as the major evil that causes weight gains. However we seem to forget that this nutrient is a major source of fuel for our bodies, as well as our brains. We must include complex carbohydrates like starches and fibre in our diet. But definitely, stick to unprocessed forms of carbohydrates such as whole grains, whole grain bread, oats, beans, pulses etc, to get the most from this food group. Also understand, carbohydrates are a source of sustained energy.
2. Proteins- Oh! The all protein, high protein diets will never fade. Protein provides your body with the raw material it needs for tissue growth, repair and maintenance. Under certain conditions, such as during exercise, protein can be broken down to be used for energy as well. But also know that proteins can never be stored. Stick with leaner sources such as egg whites, low fat dairy products, chicken breast, pulses, nuts etc.
3. Fats- Eat fat and you'll get fat -- this has become the eternal truth with most ‘Dieters’. It’s true to a certain extent but we forget that fats have various functions in the body. They are an essential part of every cell. They are the producers and regulators of hormones. They increase your immunity and lots more. Therefore, totally chucking out the fat from your diet is not wise. Instead, try and focus on healthy unsaturated fats such as rice bran oil, nuts and seeds, fish and avocados, rather than the not-so-healthy saturated fats (found mostly in animal products like red meats etc) and the recently infamous trans fats (found in baked goods like doughnuts and pastry, deep fried foods such as fried chicken, French fried potatoes and chips, chips, batata wadas etc).
Well, now that we know how important all nutrients are it is also essential that we understand the proportion in which they should be eaten according to the lifestyle of the person.
Here, are a few basic guidelines:
1. Eat breakfast- Breakfast is the most important meal of the day. It's the time of the day your body craves food to replenish the nutrients it lost during its overnight fast hence bunking this meal in order to lose weight is a crime on your body. Missing your breakfast means running your body on empty fuel. This leads to low energy levels, crankiness and grogginess due to low blood sugar levels and low mental alertness. Besides, you'll feel so hungry, you'll lose control and binge later during the day. And like I always say, just a cup of tea or coffee doesn't qualify as the first meal of the day.
2. Avoid excess fat in your diet- One gram of fat/oil is nine calories compared to one gram of protein or carbohydrates which is four calories. Thus, a lower fat diet would allow you to eat much more protein and carbs. At the same time, you would be taking in fewer calories as compared to a higher fat diet.
3. Eat your veggies- Yes, your mother and grandmother were right for placing that “hated” vegetable on your plate everyday! Vegetables provide you with a large amount of vitamins and minerals; most of them contain a very small amount of calories. Besides, most vegetables contain fibre, which helps to give you satiety, thus preventing overeating.
3. Eat small and frequent meals- Whatever your aim, try and eat at least four to five smaller meals during the day instead of two to three large meals. Providing your body with smaller portions of food every few hours is a much better option than overloading it with more food than it can handle, all at one time.
Don’t interpret “Diet” as a deprivation or restriction. “Diet” is just what it is – nourishment for your body and soul.
With so many fad diets in the health market, you'd think that the weight loss issue could get solved and you’d go ahead and choose the diet of your choice according to what Mrs. So and So highly recommended to you!!!
With so many choices, my clients think it crazy when I give them my “Eat Well and Still Lose Weight Diet”!
Well, diets may seem attractive, their guarantees may seem believable, and the before-and after-pics may get you exited enough to rush to that slimming center or that celebrity nutritionist that also your friend swears by. But let's get one thing straight, any diet that restricts calories will make you lose weight on the scale – sure - but the real task is keeping the lost weight from yo-yoing back. This can only be achieved if you combine a well-balanced diet with an exercise routine. Just sitting and munching on that diet khakhra or slimming tea won't work.
To understand this it is necessary to understand the important nutrients that we more than often demonize in the name of “Diet”.
1. Carbohydrates- Today Carbs are considered as the major evil that causes weight gains. However we seem to forget that this nutrient is a major source of fuel for our bodies, as well as our brains. We must include complex carbohydrates like starches and fibre in our diet. But definitely, stick to unprocessed forms of carbohydrates such as whole grains, whole grain bread, oats, beans, pulses etc, to get the most from this food group. Also understand, carbohydrates are a source of sustained energy.
2. Proteins- Oh! The all protein, high protein diets will never fade. Protein provides your body with the raw material it needs for tissue growth, repair and maintenance. Under certain conditions, such as during exercise, protein can be broken down to be used for energy as well. But also know that proteins can never be stored. Stick with leaner sources such as egg whites, low fat dairy products, chicken breast, pulses, nuts etc.
3. Fats- Eat fat and you'll get fat -- this has become the eternal truth with most ‘Dieters’. It’s true to a certain extent but we forget that fats have various functions in the body. They are an essential part of every cell. They are the producers and regulators of hormones. They increase your immunity and lots more. Therefore, totally chucking out the fat from your diet is not wise. Instead, try and focus on healthy unsaturated fats such as rice bran oil, nuts and seeds, fish and avocados, rather than the not-so-healthy saturated fats (found mostly in animal products like red meats etc) and the recently infamous trans fats (found in baked goods like doughnuts and pastry, deep fried foods such as fried chicken, French fried potatoes and chips, chips, batata wadas etc).
Well, now that we know how important all nutrients are it is also essential that we understand the proportion in which they should be eaten according to the lifestyle of the person.
Here, are a few basic guidelines:
1. Eat breakfast- Breakfast is the most important meal of the day. It's the time of the day your body craves food to replenish the nutrients it lost during its overnight fast hence bunking this meal in order to lose weight is a crime on your body. Missing your breakfast means running your body on empty fuel. This leads to low energy levels, crankiness and grogginess due to low blood sugar levels and low mental alertness. Besides, you'll feel so hungry, you'll lose control and binge later during the day. And like I always say, just a cup of tea or coffee doesn't qualify as the first meal of the day.
2. Avoid excess fat in your diet- One gram of fat/oil is nine calories compared to one gram of protein or carbohydrates which is four calories. Thus, a lower fat diet would allow you to eat much more protein and carbs. At the same time, you would be taking in fewer calories as compared to a higher fat diet.
3. Eat your veggies- Yes, your mother and grandmother were right for placing that “hated” vegetable on your plate everyday! Vegetables provide you with a large amount of vitamins and minerals; most of them contain a very small amount of calories. Besides, most vegetables contain fibre, which helps to give you satiety, thus preventing overeating.
3. Eat small and frequent meals- Whatever your aim, try and eat at least four to five smaller meals during the day instead of two to three large meals. Providing your body with smaller portions of food every few hours is a much better option than overloading it with more food than it can handle, all at one time.
Don’t interpret “Diet” as a deprivation or restriction. “Diet” is just what it is – nourishment for your body and soul.
No comments:
Post a Comment