A balanced weight is an essential element of optimal health and maintaining body weight. The quantum you munch, what do you munch has main roles in keeping a healthy weight or reducing weight. The other key factor is Exercise.
 |
| How to reduce weight |
Till
few years back, diets low in fats were considered as the top way to reduce weight . A growing says that
diets low in fats often are less effective, partially because these diets regularly
replaces fat with simple carbohydrates.
There
are many promising diet charts or diet plans that gives you assurance of fast
weight loss. Some of these diet plans includes GM Diet, cabbage soup diet, the grapefruit
diet, and a mass of unmemorable
celebrity diets.
The reality
is, more or less every diet chart will work and help you to in reducing weight
provided it helps you take in less calories than that of daily requirement. Your
Diet chart works in following ways:
- Diet chart help you choose certain good foods that are rich in nutrients and/or avoid "bad" foods that gives you relatively empty calories.
- Your diet chart changes your behavior and the attitude about the food
The best diet for weight reduction is one that supplies all the nutrients - essential
for all the parts of our body, right from our toes to our brain, including our bumps
– and at the same time gives fewer calories to help us burn accumulated fat. It
is the one which can be continued for a longer period of time without
disturbing our lifestyle and time management. In nutshell, a diet chart that present
plenty of high quality tasty and healthy choices, throws out few foods, and does
not require a widespread and classy list of groceries or food supplements, is
the one you should opt.
The
one diet that fills up the statement is a Tropical or Mediterranean diet. Such
diet may have many variations and usually includes:
- 4 to 5 servings of fruits and vegetables in a day
- 2 to 3 servings whole grain breads and cereals
- Good fats from nuts, seeds and oils
- lean protein from plants, poultry, sea food, and beans
A
Tropical or Mediterranean diet is a flexible diet. Public who go behind such
diet tend to have a better overall health, lower rates of cardiovascular disease,
diabetes and other chronic situation.
Include more
nutrient rich foods to your diet
Foods such as
kale, muskmelon can increase
the amount of nutrients we consume with only adding few calories.
Getting an adequate amount of nutrients through regular diet is
challenging in today’s fast lifestyle. In addition, as our bodies age, we tend
to require fewer calories and eat less but it does not absorb nutrients as the
way it once did. So it’s essential to consume right foods. One approach is by selecting
more nutrient rich foods that provides more nutrition and are still low in calories.
Such foods contain a great quantity of nutrients - such as vitamins, minerals,
fiber, protein, antioxidants and unsaturated fats - and are still low in
calories as compared with foods of low nutritional value and high calories.
Benefits
If already, you are not eating a balanced diet, or you are not
eating an adequate amount of healthy foods, nutrient rich foods will help you
in bridging the nutritional gap. For example, one portion of white bread and
whole wheat bread has approximately same calories. White bread however is lean
in nutrients such as vitamins and minerals and a whole wheat bread, has many
other nutrients such as 50% more protein, 200% more calcium, 400% more fiber,
50% more folic acid and 50% more iron and so on.
Many nutrient rich foods also include fiber. Fiber helps us prevent constipation, fiber
helps in stabilizing blood sugar, fiber helps lower cholesterol, problems that
arise over and over again in elders.
By adopting such balanced diet we can effectively control empty
calories in our diet which otherwise is one of the main reason for weight gain.
You may also likeLose weight Naturally
Where
to find nutrient rich foods
Examples of nutrient rich foods are - leafy green vegetables such
as broccoli, kale and spinach; whole grains for example, wheat, barley and corn
as breads and cereals; fruits such as pomegranates, strawberries and
blueberries; Omega-3 rich fish such as salmon and sardines; dairy food such as curd,
buttermilk and cow milk that are low in
fat; vegetables such as bell peppers, sweet potatoes and mushrooms.
Foods rich in healthy plant based fats such as plant based oils,
seeds and nuts that are though higher in calories, are also measured nutrient
rich. But the portion size needs to be selective.
Accommodating
the nutrient rich foods
To increase your nutrient rich food eating, change your attitude
towards meals. Think of nutrient packed plates, even if it is not at first but
make every calorie count. Generate your Diet Kundali to check whether the nutritional
values of foods you bring home fulfills your daily nutritional needs. Work with
a dietitian to come up with a diet chart that bridges your nutritional gap.
If this idea is irresistible to you, make a steady addition in
nutrient rich foods. Add one serving of different fruits and vegetables every
day and increase them gradually. The
more variety of fruits and vegetables you eat, the more rich nutrients you receive.
Another ground to make a steady increase: adding further fruits
and vegetables will increase your fiber uptake. Too much fiber may cause bloating.
So make sure you drink lot of water along with the gradual increase in fiber.
This will help in proper digestion.
A small
change in your eating pattern can make great difference in bridging your
nutritional gap and weight loss program. One needs to keep open mind for the
choices he or she makes for his family. With DietKundali You can design your
own diet chart to suit your weight loss schedule without compromising
nutritional values. At last, if your lifestyle or work schedule makes it
difficult to complete your nutritional gap, taking organic plant based food
supplement such as all plant protein and a multivitamin would be a wise option.
Related post:
Simple ways to reduce weight
Related post:
Simple ways to reduce weight
Comments
Post a Comment