IDEAL DIET FOR WEIGHT LOSS BY DR. SONIA GANDHI,DIETICIAN FORTIS HEALTH CARE MOHALI
- Eat a well balanced diet with a variety of food items and nutrients to support your body functions. Choose a diet that is moderate in sugars, salts and oils.
- A low calorie diet, increased physical activity and lifestyle modifications should be done. A balanced energy controlled diet is the most widely prescribed method of weight reduction.
- Balance your calorie intake with what your body burns.
- Take small frequent meals. When you eat every two hours you should eat small portions at the main meal time.
- Snacking between the meals should be well defined to avoid intake of excessive or empty calories.
- Food items containing empty calories, nil useful nutrients like soft drinks, chips and excess of sugar or other packet containing foods should be avoided.
- Go for the best diet foods which are low at fat, complex carbohydrates, fast burning and rich in vitamins and minerals. These foods are also high in bulk, which means you can feel full on fewer calories.
- Drink plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need."If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.
- Alcohol and foods high in sugar should be limited as unnecessary source of energy.
10. Beverages like unsweetened juices, butter milk, low fat milk, soups, lemon water etc with controlled sugar are healthier options to be added between meals.
11. Skipping meals is not recommended for weight loss. Instead a control intake as per your body requirement is very important.
12. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.Continue reading below..."It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food. You're also less likely to overeat because fruits and vegetables displace fat in the diet.
13. Fruits, salads or steamed vegetable should be taken as snacks between the meals.
14. Fiber containing foods like whole cereals, whole legumes, fresh fruits and vegetables should be preferred than refined and processed foods for better nutrition and satiety.
15. Breakfast should be an important meal of the day and dinner should be lighter than other meals to support your metabolic rate function.
16. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. "Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit.
17. Food combining can be very effective for losing weight. The basic idea behind food combining is that foods digest better when eaten in combination with certain other foods. Some foods require different types of enzymes for their digestion. When foods that use different digestive juices and enzymes are eaten together they may not break down properly and nutrients won't be completely absorbed. Enzymes help digest food more effectively, so combining foods compatibly will ensure optimal digestion.
18. Do not eat acid or sub/acid fruits with sweet fruits at the same meal. Some acid or sub/acid fruits include grapefruits, strawberries, pineapple, apples, grapes and peaches. Some sweet fruits include bananas, dates and raisins.
19. Always fine tune your eating habits to your physical activities.
Many of us think that even after dieting all the time, we are not losing weight because of some exotic disease. Starvation is an act of punishment, like being angry at ourselves.The plan truth is we are taking in more calories than we expend, and, therefore, we gain weight. Record the foods you eat and the number of calories those foods contain. You will soon realize that only exotic ailment you have is an over-active elbow. If you change your entire approach to eating you can mostly get success in losing weight. If you want to loss weight permanently means a lifetime eating plan that features variety, which is well balanced nutritionally and which adds up to more calories expended than is consumed.