Regulation of diet

                                       

A crash diet or fad diet ( e.g. all protein, all carbohydrates) is unhealthy.

• Weight loss should be gradual, not more than 3 kgs a month. Rapid weight loss is usually followed by a rapid weight gain. A low caloric diet should be maintained.

• Daily calorie requirement for most active adults averages 2,300 for females and 2,800 for males. For the couch potato and chair bound, the normal calorie requirement is 2,000 for women and 2,500 for men.Cut 5oo calories a day and you will start losing around half kg a week, or 2 kg a month.

• Do not skip meals, especially breakfast to avoid acidity and maintain blood sugar level.Eat small portions more frequently. This keeps the blood sugar level steady and hunger under control.

• Drinking lots of water is also important. Drink at least 1.5-2 litres of water daily. It helps to boost your metabolism, helps to clean waste from our body, suppresses appetite and helps your body to decrease retention of water. Drink a glass of water before every meal and avoid drinking water at least 1 hour after meals.

• Consider drinking green tea, butter milk (chach), lime water (without white sugar) and coconut water. They are excellent drinks which improve heath in general and assists metabolic changes necessary for losing weight.
  
  

• Cut down on whole milk, processed cheese and other dairy products, red meats, eggs(eat not more than 4-6 eggs a week), sugar, salt, and fat. Take low salt and sodium diet. It helps to get rid of water retention which adds to your weight and makes you look flabby.

• Fruits are best eaten in the morning, by itself- not with meals. 

➤Breakfast- Seasonal fruits, oatmeal, bran cereals with skimmed milk, idli-sambhar, dhokla, uttapam or plain dosa, appam. Dont take coconut chutney. Egg-half/full boiled, almonds, walnuts.

➤Lunch- Vegetable soup, chicken soup, steamed vegetable, cereals,1 chapati made of wholegrain atta, 1 bowl of vegetable and yoghurt. Cooking oil to be used- olive, mustard or sunflower

➤Dinner- 1 bowl of cereal, 1 chapati. You should have dinner by 8pm, preferentially 3-4 hrs before going to bed. If you feel hungry after 8 pm, eat some almonds or walnut and fruits.

➤Beverages- Buttermilk, lime water, green tea, black tea with lime, a glass of lukewarm water with one tsp of lime juice and honey.

Substitute sugar with honey.

Eat more during the day than at night .  

We are more active during the day thus our metabolism burns calories faster than at night. Breakfast should be the most substantial meal of the day and dinner the lightest. 

Of course you can have one cheat day!! 😉


Happy Dieting!!