s people are becoming more conscious about health and fitness, many of my friends keep asking me for a diet plan. To all of them and you, I would say that before taking any particular diet, you should know what it actually is and how it works.
Many out there take fad diets without knowing that they work only for a short period, and can prove to be deficient in many essentials.
But wait. Is “What is a fad diet?” a question for you? Ok! A fad diet is a quick weight-loss plan that promises dramatic results, unreasonably. And they are not healthy either. A fad diet can interfere with your immunity and may cause low absorption of nutrients as well.
The process of losing weight must be taken in the proverbial slow and steady fashion. But that requires you to have a basic knowledge about foods and managing their quantity and quality.
Before going deeper into the topic of losing weight, I will discuss some basics about food and how to manage your weight and diet.
As ICMR (Indian Council of Medical Research) has it, our food is classified into five groups and our body needs all of them. These are:
> Cereals, millets and pulses
> Milk, milk products and animal products
> Vegetables and fruits
> Oils, fats and nuts
> Water and roughage
Each food group is rich in a particular nutrient essential for our body.
Nutrients are also classified into two groups — macronutrients and micronutrients. The former include carbohydrates, proteins and fats, and are needed in large quantities.
Carbohydrates are responsible for our daily energy needs, proteins repair the tissues damaged due to daily internal and external wear and tear. And fats get stored up in our body for our hunger times and give more energy than carbohydrates when needed.
Then come the micronutrients which include vitamins and minerals. Though needed by our body in minute quantities, they are designed by nature to protect our body against diseases.
Our daily diet should contain each of the food groups. Why? I repeat that
each of them is rich in a particular nutrient essential for our body, and can in no way compensated by the other.
The first food group mentioned above is rich in carbohydrates and should be consumed for energy purposes. The second is rich in proteins. Repair the damaged tissues, you remember? The third is essential for fulfilling the needs of vitamins and minerals. No diseases, right?
The fourth group of nuts and oilseeds is rich in almost all the nutrients but hear out loud that taking them in large quantities can prove to be harmful. The last group is required as water manages the fluid equilibrium in our body while roughage, or (dietary) fibre, as we call it in common parlance, improves the digestibility of a healthy gut and plays a great role in losing weight.
Now if you are planning to lose weight, you should know what you are taking in. Only juices or salads made of fruits and vegetables could be harmful to your body. That way you will only be taking vitamins and some minerals.
Most people mistake losing weight for consuming some magic food that claims to help you lose fat in some days. But, believe me, that is only some deficient food by which you can miss out on some important nutrients.
The process of losing weight can only be maintained by having a healthy, low-fat diet. And that needs you to have proper knowledge about foods and their nutrient content.
You need to take food from every single food group, maintaining a proper balance of macro and micronutrients, of which the ICMR has already provided the Recommended Dietary Allowance (RDA), depending upon one’s height, weight and age.
Losing weight and taking a healthy diet should be appetising, innovative and productive and a professional dietician can help you with that.
During the process of losing weight, some habits must be avoided, like:
> Empty stomach fasting
> Having processed food
> Having fast food or junk food
> Eating in excess after evening or before sleeping
> Taking a single type of food every day
> Taking extra fat and oil
> Taking extra or empty calories
What to include:
> Low-fat diets
> Foods containing antioxidants
> Proper food at proper time
> Wholesome food instead of refined one
> More water
> More fibre
Losing weight is not always tiring. When you are on a diet, foods can be healthy, yummy and tasty too, provided you have your proper research done and have got proper knowledge of the subject. Eat everything healthy, but eat less. If you feel hungry even after eating, drink water as you are not really hungry. And lastly, maintain a healthy diet. Stay fit, stay healthy.