These days, there’s a lot of buzz around weight loss and dieting! Are you also one of those trying to shed those extra kilos and get rid of that bulging belly? Then what figures in your list of foods to avoid? Fats, Ghee, butter and oil? But that is not enough.
Fats and oils provide more energy than other macro nutrients. 1 gram of fat provides 9 Kcal whereas 1 gram of carbohydrate and protein provides 4 kcal. Every nutrient has its own role to play in human body. We need to balance the intake and output to maintain good health. All fat is not bad for health. Essential fat comes from oil seeds such as flax seeds, almonds, walnuts, Fish is required. This essential fat must be provided by diet as body cannot synthesize internally.
Counting calories is important in terms of maintaining healthy body weight. We need minimum 1000 Kcal per day to perform basic activities. Every individual has different calorie requirement. It is known as Basal metabolic rate. Consumption of 200 Kcal extra everyday may lead to 5 kg weight gain over a years time. So, we need to have a tight watch over the calorie consumption.
Weight watchers should not only aim to exclude high fat foods but should also aim to include health options. In today’s time protein supplements are gaining importance. Protein is an essential nutrient, lacking in Indian diet. Our traditional eating pattern hardly provides 40 to 60% of daily needs. Low fat and high protein foods such as egg white, lean chicken, fish, pulses, low fat milk products must be considered in diet planning.
Food industry is efficiently providing processed food as per the consumer needs and requirements. But, at the same time portion sizes are bigger than those they used to serve three decades back. Eg: one burger used to provide 195 Kcal, while in today’s time one burger is equivalent to 453 kcal. This transformation must be noticed by consumers. Reading nutrition labels will provide required information. One can alter the food choice as per the requirement. Invisible fat coming from oil seeds such as peanuts, peanut butter, high fat milk products, soy products, red meat etc is not recommended.
Some amount of fat is essential in diet. It plays important role in maintaining good health. Going on very low fat diet may lead to deficiency of fat soluble vitamins. At the same time very low calorie diet may lead to health problems. one can feel lethargic, weak, reduced concentration etc. Maintaining balance is the key to good health. Burning off stored fat will help. Regular physical activity is required as most of the people are involved in sedentary lifestyle.