The idea of following a diet chart usually seems to pop up towards the end of the holidays when you realize you are several pounds overweight. If you are ready to make real dietary changes to reduce your weight after having told your folks’ about the same ad nauseam, this article should benefit you greatly.
As tasty as they are, Indian foods are known to have an excess of sugars and carbohydrates, the regular consumption of which has increased your weight. To begin to remedy your situation, you must commit to a balanced diet chart.
How Does Weight Loss Work?
Weight gain and loss are fundamentally predicated on your caloric consumption and expenditure. You lose weight when your calorie intake is lesser than your calorie expenditure.
Conversely, you gain weight when your calorie intake exceeds your calorie expenditure.
In other words, you need to do is eat within your calorie budget and burn a certain number of calories to start losing weight.
However, it is is not as black and white as consuming a certain number of calories. You could consume a reasonable amount of calories, but they could all come from junk food. This will not do you any good.
The consumption of unhealthy foods will eventually lead to severe health problems. The optimal way to lose weight is to follow a diet chart and eat healthy, and couple this with regular weight loss exercise.
What makes the Ideal Diet chart?
An excellent diet chart is a balanced one. If you want to be effective in your attempts to lose weight, consider including the following.
Carbohydrates happen to be the body’s primary source of energy and should ideally account for half of your daily calorie intake.
However, choosing the right carbs is paramount. Simple carbs, such as bread, biscuits, white rice, and so on, are known to contain a tad too much sugar, making it detrimental to your health.
Instead, consume complex carbs that are fiber-rich and packed with nutrients, which is not the case with simple carbs. Fiber-rich complex carbs take time to digest, leaving you full for a while, thereby preventing you from consuming more calories.
This is why complex carbs make for one of the best options weight control and find themselves on every credible diet chart. Excellent sources of complex carbs include brown rice and millets such as ragi and oats.
Protein is the critical nutrient that the Indian diet does not seem to have in spades. As fitness freaks would attest, protein is incredibly important in helping your body repair tissues, muscles, and cartilage.
Protein is instrumental in building muscles and burning calories. It also leaves you full for a reasonable amount of time and prevents you from reaching out for a snack, which is how it reduces your calorie intake.
Protein should account for 30% of your calorie intake. Excellent sources of protein include lentils, cottage cheese, chana, moong dal, milk, kidney beans, eggs, meat, sprouts, and seafood.
Unnecessarily demonized, fats are, in fact, an integral part of any balanced diet chart as they are known to synthesize hormones, store vitamins, and provide energy. According to experts, 20% of your diet should comprise of healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids.
Using a combination of oils may be useful. These oils can include olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil. However, be sure to avoid trans-fats that are generally found in fried snacks.
Vitamins and Minerals
Vitamins and Minerals are micronutrients, one of the groups of nutrients your body needs to function correctly. They are called micronutrients as your body requires them in smaller amounts compared to macronutrients that include protein and carbohydrates.
Vitamins are required for energy production, immune functions, and blood clotting, among others. Minerals play a critical role in growth, bone health, fluid balance, and an array of other processes.
Each vitamin and mineral plays a unique role. It is essential to ensure an adequate intake of vitamins and minerals. The best way to get optimal amounts of macronutrients and micronutrients is to eat a variety of foods. Listed below are the functions of a few vitamins and minerals:
- Vitamin A: Required for optimal vision and organ function.
- Vitamin D: Propagates proper immune function and facilitates calcium absorption and bone growth.
- Vitamin E: Improves immune function and acts as an antioxidant that shields cells from damage.
- Vitamin K: It is critical for blood clotting and proper bone development.
- Calcium: It is crucial for proper structure and function of bones and teeth. It helps in muscle function and blood vessel contraction.
- Magnesium: It catalyzes over 300 enzyme reactions, including regulation of blood pressure.
- Sodium: It is an electrolyte that aids fluid balance and facilitates the maintenance of blood pressure.
These should be enough to tell why vitamins and minerals have a place on a balanced diet chart.
Foods to avoid
In addition to consuming adequate amounts of all the essential nutrients that constitute an excellent diet chart, be sure to avoid the following foods.
- Sweetened beverages: Soda and sports drinks
- High-sugar foods: chocolates, ice cream, and cakes
- Sweeteners: Jaggery and sugar
- High-fat foods: This includes food like poultry with skin, and whipped cream
- Refined grains: This includes white bread, pasta, and biscuits
- Trans fats: Highly processed foods like fries, chips, frozen pizza, and so forth.
This should be enough to help you simplify your quest for significant weight loss. At the end of the day, weight loss requires discipline and consistency. Consistently maintaining good dietary habits and a weight loss exercise regime for over a few months or a year can do you wonders.Wake up Right! Subscribe to our Morning Briefing and get the news delivered to your inbox before breakfast!