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" All the information mentioned here is compiled from the knowledge of scholars and doctors,etc."

How to start a Diet Plan?

How to start a Diet Plan?

Diets are not same  for everyone

One should understand the reason for weight gain and adopt dietary methods according to the physical characteristics of each person. Only then can the goal be achieved

 

The energy and nutrients needed for the body's daily activities, physical and mental growth and immune functions are obtained from food. But eating too much energy-dense food can lead to obesity. When excess fat accumulates in the body and affects physical function, hormonal balance, and organ function, it becomes a disease.


Reasons


Unscientific diet is the main cause of obesity. Calories are the amount of energy that comes from food. Starch, protein and fat are the main energy-giving nutrients. One gram of starch and protein when digested produces 4 kcal of energy and one gram of fat produces 9 energy. When the body gets more energy than it needs through food, the body stores this energy as fat under the skin, in the muscles and in the liver. Every extra 9 kilo calories is converted into one gram of fat. Becomes obese over time.


Certain medical conditions, hormonal disorders, genetic causes, and side effects of medications can also cause obesity. In these people proper treatment along with diet is required.



How to control


Controlling the amount of energy obtained from food (dieting) and using the energy produced properly (exercise) are the ways to control obesity. Some peoples also have bariatric surgery to remove fat.


What is proper dieting?


Dieting is a positive lifestyle change. A proper diet means modifying our eating habits to include all the essential nutrients we need. They should start from homes. A balanced diet should always be eaten. Eat foods rich in water and fiber. Avoidance of any one nutrient or excess of another is undesirable.


Dieting is not about avoiding your favorite foods. Food quantity, quality, cooking method, time of eating and choice of dishes are all important factors.


Why Dieting Fails?


Diet planning should be done by understanding many factors such as age, gender, occupation, physical condition, current weight, height and fat content of each person. Other dieting will not show results. One's metabolism also plays an important role.


A diet prescribed for someone else may not be right for you. Not only will weight not be lost, there may be malnutrition or serious illness.


Dietary restriction regardless of existing medical condition. For example, when a diabetic goes on a diet without expert advice, there may be a large fluctuation in the glucose level and the disease may worsen. Then the diet becomes chaotic.


Hormonal changes occur in the body when starving to lose weight quickly. Ghrelin, an appetite-stimulating hormone, increases production and causes overeating after the first few days. By thinking about food all the time, we unconsciously start eating more.

Excessive anxiety about diet leads to stress, stress eating, and conditions like anorexia nervosa. Diseases caused by nutritional deficiencies are discouraged by dieting.


Dieting should be done with patience. When you try to lose weight quickly and fail, sticking to a routine can lead to weight gain.


My pot;-Following the My Bowl model is a very effective way to prevent and manage lifestyle diseases. A nine-inch round bowl should be divided into quarters, one half containing starch sources such as grains and tubers, one half containing protein sources, and the other half containing vegetables and fruits. It is an integrated way to increase consumption of vegetables and fruits. In this way, it is possible to reduce the consumption of starch and fat and thereby prevent excessive calorie intake.

Hunger—Physical or Mental?


Physical hunger is when you feel a natural need for food 3-4 hours after eating a meal. When you feel hungry like this, you start feeling hungry with food. Feeling hungry very slowly. It is also possible to postpone eating for a while.


But emotional-hunger is characterized by hunger for a particular food. You will not feel satisfied until you eat that food. Feeling a lot of stress. Just thinking about it without any patience. It is not possible to control the amount while eating. And feel guilty after eating. It is necessary to control this situation. In such cases try to engage in something else that is more interesting. Eat salad Filling the stomach and exercising can help to overcome this condition to some extent.

Emotional hunger is more common among people who live alone. Being happy with yourself is very important in this context.


10 things to watch out for


1. Drink 2-3 liters of water a day. Along with this,salted lemon water can be practiced. Avoid synthetic fruit juices and colas.


2. Eat protein-rich foods and salad first when eating. After that it is possible to control the amount when eating grains.


3. Skipping an early meal is not good. Seek expert advice when fasting.


4. Choose fruits or vegetables as snacks. 10 grams can be taken.


5. Eat in small bowl to control quantity. You can eat less of your favorite food without skipping it.


6. Set small goals. Eg: Try to lose 05-1.5 kg in a month.


7. Exercise is important. Yoga, walking, Zumba etc should be done at least 4-5 days a week.


8. Don't buy and keep bakery sweets at home.


9. Chew your food slowly and savor it.


10. Do not stop dieting in between. Not everyone's body responds to dieting in the same way. Take your time and be patient. Avoid trying diet plans and magic foods that go viral on social media. Follow your dietician's advice and follow your own body specifications and limitations.


Sweetness only with care


Sweets are all high-energy foods. They contain sugar, high fructose corn syrup, ghee, butter and processed corn flour, all of which provide only energy (no other nutrients). Even in small quantities, they are high in calories. For example, a 50 gram sweet  will provide around 180-200 kcal. Too much sweetness will cause you to burn more fat around the belly and hormones. Disorders can also occur.People who want to lose weight should avoid sweets.


Energy and obesity


Weight loss begins when energy is depleted and fat is burned through exercise. About 7000-8000 kcal of energy needs to be lost to lose one kilogram of fat. In the beginning, it is best to lose weight in half a week diet plan. This will help the body adapt and continue.


How to spot a fad diet


Argument that it will give results very quickly. Eg: To lose 7 kg in a week. Such diets, which allow only 500-600 kcal per day, can negatively affect brain function, nutrient absorption, and hormone levels. Such a diet cannot be continued.

These are propagated based on personal experiences and not based on studies.


A diet that provides a list of foods to include and avoid.


A diet that provides a similar diet chart for everyone.


A diet plan that does not prescribe exercise at all.


A diet that forces you to use expensive dietary supplements instead of food.


Irresponsibly presented as the latest scientific discovery.


Those that show the results of studies conducted on very few (10-20) individuals.


Diets that promote a balanced diet are wrong.


Diet methods featuring super foods.


All nutrients are obtained through a balanced diet. Absorption and utilization of nutrients through normal digestion process can prevent stomach diseases. If you go on a diet for a month or two and then go back to your old diet, you may gain more weight than you were before. Fad diets like these don't help, although you may initially feel weight loss due to dehydration.


Choose good foods


Along with portion control, eating nutritious food is also important. For that, choose the right nutritional value. For example, grains, sugar, legumes, and dietary fiber all contain starch or carbohydrates. Dietary fiber prevents obesity while sugar and starch cause obesity.


Grains: Grains are rich in dietary fiber in their true form. But processed grains/cereal flours lose their bran and become only a source of starch (white rice, flour etc.). Along with these, sweets made with oil, sugar and salt cause lifestyle diseases. Whole grains are rich in nutrients such as iron, vitamins C and E, magnesium, zinc, and selenium. They also help boost immunity. Moreover, bran is a storehouse of dietary fiber. They prevent fat gain and facilitate digestion.


Those who want to control their weight should cut grains to half of their current intake. Use only whole grains.


Tapioca can be included in small quantity (instead of milk. But eat plenty of vegetables along with it.


Protein: Protein comes mainly from fish, meat and legumes. Eating protein makes you feel fuller. Also, you won't get hungry all of a sudden. Always have protein with your main meal. Try to include egg whites, small fish, lean meats, skim milk, and sprouted legumes. Avoid frying meat and fish in oil. Try to eat starchy foods and protein-rich foods in equal amounts.


Fats Vitamins A, D, E, and K are essential for the body to absorb good fats. But overheating oil is often the villain. Which oil is better is still a matter of debate. But it is advised not to use more than three teaspoons of oil a day. It is better to use different types of oils alternately.


Obese people should avoid oil-fried and waxy foods. Oil consumption can also be controlled by avoiding frying mustard in curries. Oil and salt can be controlled by avoiding pickles and fried foods


Try to include steamed desserts. It is also not recommended to wipe oily foods on tissue paper. Use quality non-stick utensils. Always measure oil in spoons only.


Fruits and vegetables: Fruits and vegetables are super foods for weight loss that are rich in nutrients and fiber and should include local vegetables and seasonal fruits. Eat plenty of spinach leaves, drumstick leaves, banana nuts, banana pulp, papaya, apricots, and amaranths.


It is better to avoid fruit juices and eat whole fruits. But trying to lose weight by eating only vegetables and fruits is unscientific. Avoid eating too much at one meal and only eating fruits/vegetables the next. Make salad a staple. Eating a salad with a meal fills the stomach and prevents overeating. Try a varied salad with vegetables, fruits, sprouted beans, a handful of nuts, boiled egg whites, and cooked meats.


Nuts and Seeds: Nuts and seeds are a storehouse of protein, healthy fats, dietary fiber, vitamin C, zinc, potassium, magnesium and calcium. Cantaloupes, almonds, pistachios and cashews can be eaten as snacks or added to salads. Roasting a variety of berries and eating them as snacks can help curb hunger and provide moderate energy. Eating 10 grams of nuts a day helps raise HDL levels. But eating too much and frying with oil and salt can not only lead to obesity but also increase the cholesterol level (LDL).


Millets: Millets with relatively low starch content ( Barley, Corn) are good for reducing obesity. These can be eaten as rice, salted flour or ground with bran and added to flour. Millets are a storehouse of iron, calcium and phosphorus.


Probiotics: Probiotics are good microorganisms that come from food. Studies show that these can reduce energy absorption. Try to include a cup of curd in your diet a day


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