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Weight Loss Diet / Tips

Let's discuss some of the basics about consuming right food and weight loss diet.

What to eat is the most mysterious question for majority of people who wants to stay healthy and fit. The reason is - lack of food related education in our education system. Even in our medical colleges treatment of diseases by food is not included in the curriculum.

Royalway Weight Loss Clinic always tries to give right knowledge about food so that answer to the above question becomes obvious and self explanatory.

Why We Need Food?

Food provides energy to the body for various internal and external works which we do. Food also provides raw material for the re-development and re-building of every cell of our body. Our Medical Science and Ayurvedic Science suggest that we change our skin and bones in every 3 months, blood in 4 months, liver in 6 months and whole body in one year to 5 years to a totally new body depending upon age of a person. All this reconstruction process needs the raw material.

What we are made up of?

Our body consists of 70% water, 15% fat, 10% protein, 5% mineral and our internal metabolic machinery needs vitamins, minerals and enzymes for proper working. This means if our food contains fat, protein, vitamins, minerals, enzymes and water, it will provide energy for work as well as raw material for cellular reconstruction.


Food composition

There are 3 major choices of food: -

Fat
Protein
Carbohydrates

We have seen that Fat and Protein are part of our body composition while Carbohydrate is not part of our body. If we analyze the food we eat, almost 80% is carbohydrates. Carbohydrates can be used for energy but it cannot be used for body reconstruction. Out of the total Carbs which we consume, 20-30% are used as energy however the remaining 50-60% carbs do not have any role in our body and it cannot be stored in our body. Hence our liver comes to help us and convert the extra carbs into fat. Fat is part of our body and can be stored in our body.

Now it is easy to answer the question - What should we eat?

We must have proper combination of Fat, Protein and Carbohydrates in our plate.


How much Carbohydrates we should consume?

The amount of Carbs in our diet depends upon the amount physical activity we do. Higher the physical activity level, higher the amount of carbs can be consumed. Therefore Weight loss diet should have equal amount of fat, protein and carbs.

Weight Management Tips

Include more fiber rich food in your daily weight loss diet. Flaxseed, whole grain items, almonds, walnuts, pistachio, green leafy vegetables and beans are some high fiber foods.

Drink at least 8-10 glasses of water every day, sufficient water intake cleanses human body naturally by flushing toxins out of the system. But don't drink water just before or after the meals; ideally drink water before or after 45 minutes.

Any strenuous exercise routine is not required with our weight loss diet plan but a 15 minutes session of light exercise before breakfast is recommended. Morning exercise before breakfast burns twice the amount calories than doing it in any other time.

Avoid starchy, sugary, oily, spicy and deep fried foods such as cakes, soft drinks, potatoes, white bread, fried chicken and white rice.

To follow a weight loss diet programme correctly, your mental attitude should be right. It needs strong will and personal determination to break bad eating habits and cutting certain amount of calories from the daily diet.

Follow a regular meal schedule because irregular eating schedules make it difficult to control the urge to eat what is not good for health.

Have 3-4 small and nutritious meals of moderate number of calories throughout the day than two big meals, avoid snacking between meals. Always keep in mind body consumes less calories when you eat slow and chew food for longer time, it may be helpful in shrinking waistline.

Dinner should be taken at least 3 hours before going to bed; it gives our body enough time digest food.

Keep track of what you eat and count calories. Never ever extra food just for the sake of cleaning plate, it could add up to 200 calories extra to the meal.

Don't consume food just for pleasure, always remember "don't live to eat, eat to live". A stomach need to be hungry for several hours a day to be able burn fat.

It will be helpful to do Meditation and Yoga daily. Indulge body into some light physical activities like dancing and swimming.

Finally one has to understand that it needs continuous efforts to change bad eating habits permanently to keep body weight in control. Otherwise no weight loss diet would work, even if it works for some time the body will put on weight again.

Top 10 Weight Loss Foods

Walnuts are best of all the nuts as it contains twice as much antioxidant than any other nut. Protein, fiber and omega-3 fatty acids make you feel less hungry.

Almonds are rich in folic acid, protein, dietary fiber, vitamin E and mono-saturated fats. It could be eaten as snacks whenever feeling hungry; it also keeps blood sugar level steady.

Spinach, the green vegetable is a great source of fiber, iron, potassium, antioxidants and vitamins. This weight loss food is also very good for digestive system, cures stomach disease like constipation.

Eggs, this high protein food can also be included in fat loss diet. Eating 2 eggs in the breakfast will make you feel less hungry in the lunch and help you limit calorie intake.

Black Beans is one of the best source of protein because it doesn't have saturated fat and that is why helps in losing weight.

Avocados are full of protein and fiber, it also has Oleic acid that keeps your huger quiet and reduces belly fat in no time.

Broccoli is high fiber low calorie food that not only prevents cancer but also helps in weight management.

Garlic is quite popular in India, its health benefits are endless, and it prevents cancer and heart disease. The allicin compound found in Garlic fights unhealthy fats and bad cholesterol and therefore helps in losing weight.

Nuts not only provide instant energy but also very helpful in fat loss and lowering the risk of cancer, diabetes and heart diseases. Raw and unsalted nuts are a good source of protein, fiber and monounsaturated fats (a good fat).

Moong daal is one of the best weight loss foods available in India as it is rich in fiber and protein. It also contains iron, calcium, potassium and Vitamin A, B, C and E. One bowl of boiled moong dal can curb hunger for long hours.

Some other weight loss foods that may be included in any weight loss diet are Fish, Lean Meats, leafy green vegetables, cabbage, onions, mushrooms, asparagus, yogurt, green beans, leaks and low fat cheese. But consult our expert dieticians to know what is best for your body.

The most important things is to Visualize your weight loss goals.