Over weight is one of the major and increasing problems in our life. And the most common concern is ‘How to lose weight’. Well, losing weight is not only about to look good or to fit in your favourite clothes or to go with the trend. Reducing weight is more about being healthy. From keeping your blood sugar in control, to keep your blood pressure normal or to keep your heart healthy, a well managed body weight has many other impacts on your health. And that’s a issue that how to manage your body weight. Right? Besides your gym, yoga or any other form of workout diet is one of the main parts to be considered. Here is all you need to know about your daily diet to lose weight –
VERY LOW CALORIE DIET – It’s about a diet, less than 800 kcal. This diet may reduce weight rapidly, but at the same time more weight is usually regained once you go back to the previous diet.
REDUCING DIET – Calorie restriction for weight reduction is the safest and most effective method. A calorie deficit of 1000 kcal/day (from the normal RDA) is required to lose approximately 1 kg of body fat weekly.
MAINTAINANCE DIET – In the maintenance diet the calories are slightly more liberized and such a diet provides enough calories so that a person can maintain his body yet not gain any weight.
PRINCIPLES OF DIETARY MANAGEMENT
ENERGY: To lose weight, energy output must exceed the energy input. The person has to be in a negative energy balance. According to your body weight and physical activity, decide a diet that provide calorie lower than you requirement.
PROTEIN: A high protein diet is essential to compensate the reduction in the calorie intake from fat and carbohydrate. But the source of protein should be more the origin rather than animal sources.
FATS: Fats are the concentrated source of energy, which need to be restricted in obesity. Excess dietary fat promotes much more weight gain than carbohydrate or protein of the same amount. Moreover fat is directly converted to adipose tissue and stored in the body leading to obesity. The source of fat should be the fatty acid and the PUFA & MUFA.
CARBOHYDRATE: The source of carbohydrate should be the complex carbohydrate instead of the simple. Empty calorie sources like sugar, rice, potato, and banana should be restricted. Emphasis should be put on the high fibre vegetables and fruits.
VITAMIN: Since fats are restricted for a long time, the obese person may suffer from fat soluble vitamin deficiency especially A &D. These may have to be supplemented.
MINERALS: Moderate restriction in the use of common salt may be helpful in a weight reducing diet because Na may promote retention of fluid in the body and can increase the body weight. Calcium can help in weight reduction since it can regulate the fat controlling hormone Leptin.
FLUID: Drinking a glass of water before meal can reduce the consumption of food. Non-stimulating beverages and even stimulating beverages like tea; coffee may be consumed in moderation. Alcohol consumption should be strictly prohibited as the total calorie contribution of alcohol is very much high.
FIBRE: Fibre rich foods should take the maximum part in the diet, as it is low in calories and a good contributor of satiety.
1. Modify your normal diet.
2. Carbonated and sweetened beverages should be avoided. Fruit juice, coffee, tea should be consumed without sugar. NO to alcohol.
3. Red meat should be avoided. Fatty portions of chicken should be discarded. Include fish in the date. Egg should be taken in moderation.
4. Butter cream and ice-cream should be avoided.
5. Add skimmed milk to the diet instead of any other milk.
6. Green leafy vegetable should be a part of every meal. Plenty of fruits should be added to the diet.
7. Fibre rich diet such as salad, whole grains, sprouted grams, unprocessed foods, whole fruits should be included.
8. No saturated and Trans fatty acid. Fried foods should be avoided. Junk foods such as pizza, French fries, chips should be strictly avoided. Foods naturally rich in oil like nuts should be taken in moderation.
9. The diet should be low in sugar. Sweets, cakes and chocolates should be strictly avoided. Concentrated foods like condensed milk, honey and sugar syrups should be avoided.
10. Reduce the serving sizes. Even low calorie foods should not be taken in unlimited quantities. Meals should not be skipped.