Watch Your Diet and Weight
Managing weight is always a challenge. The basic principle of managing weight is energy balance, which is very simple, yet involves a lot of creativity to put into practice. Each individual must work out their own perspective in order to achieve the desired goals. Energy input relates to the energy giving nutrients, which are carbohydrates, proteins and fats. Vitamins and minerals do not provide energy. So the key to managing your energy intake is accounting for the quantity and proportion of carbohydrates, fats and proteins.
How Weight Loss can be Achieved?
The key factor in any weight management program is the total caloric intake. Weight loss can be achieved through decreased caloric intake, weight gain by increasing caloric intake and weight maintenance by rationing it. It is important to set correct proportions of the energy giving nutrients; carbohydrates, proteins and fats. This modulation of nutrients has far reaching consequences. It has a bearing not only on the weight status but also on hormonal secretions, lipid profile-serum triglycerides, serum cholesterol, blood sugar, blood pressure
What Are the Approaches to Achieve Weight Loss?
Often it is one of the following approaches
- Low carbohydrate with emphasis on high protein and high fat
- High carbohydrates with an emphasis of low fats
- Restricted carbohydrates with an emphasis on high protein and low fat
A diet extremely low in carbohydrates, may give false quick results in terms of weight loss, which is essentially water loss. This will also favors loss of muscle mass. A diet very high in protein may have a high satiety value, may help conserve muscle mass, but overdoing it can be damaging to the kidneys.
What is the Best Method to Lose Weight?
The best suited approach to fat loss is restricted, not extremely low amounts of carbohydrates with emphasis on good quantity and quality of protein supported with moderate amounts of fats, tot extremely low intake of fats keeping in mind that a major chunk of this fat comes from good quality fats. This slant of intake should be supported with high amounts of fibrous vegetables and fruits, which are loaded with protective nutrients, which do not add on to our total caloric intake. This composite mix of dietary input will not only favor fat loss but also help regulating blood sugars, cholesterol, triglycerides and controls blood pressure
- Load your diet with plenty of fibrous vegetables and fruits
- Select a variety including leafy vegetables, colored vegetables and fruits, a variety of beans, citrus fruits that are high in soluble fibre. Make sure each meal has a vegetable or a fruit input
- Get good quality fats in your diet
- Incorporate good amounts of oil seeds like flax, til seeds, methi seeds and nuts on a daily basis. Decide on the amounts based on your weight status
- Add on the extra bit of protein, as the Indian diet on the whole is known to be low in quantum of proteins
- Ensure adequate amounts of good quality complex and fibrous sources of carbohydrates like whole pulses, coarse cereals like bajra, ragi, jowar, oatbran, wheat flakes
- Say no to all refined starches like breads, naans, roomali roti, bakery buns
- Eat 5-6 small meals in a day
- Do exercise everyday
A balanced low caloric sustainable approach, customized to the individuals needs coupled with a consistent physical activity is the key to manage your weight.