Visible & Invisible fats in a weight loss program

While you are on a weight loss diet, wouldn’t it be great if you could see through the fats that you consume in your daily diet. Mind you, I am in no way saying that fats are bad for your body, but consuming excess fats can cause undesirable effects, while you are on a weight loss diet.

I often talk about this concept of visible fats and invisible fats. In most instances, for the food that we consume for the major meals, Breakfast, Lunch & Dinner, we have a fair idea of the fats that we are consuming.This is typically the amount of oil/ghee/butter that we are using as our cooking medium. This applies to all methods of cooking like baking, frying, grilling etc.

The other types of fats go un-noticed as we consume them involuntarily assuming that there are hardly any fats in it. These are what I call as invisible fats. Typical examples are packaged foods, namkeens like sev, farsan, cookies that are rich in butter, khari biscuits, peanuts. We use these items liberally without knowing what effects they can have on us.

Anything in moderation is not bad, but if you are consuming invisible fats, to maintain your nutrition balance, you need to compensate elsewhere, which is usually difficult as most people find it difficult to compromise on their main meals.

In summary, while you focus all your attention on visible fats, do keep in mind about invisible fats that you keep consuming from time to time.

Regards,

Sushma

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Why both quality & quantity are important in a weight loss diet

I have faced many common conversations… I did not eat any fried food, I completely gave up sweets and I exercised so much, still I have not lost any weight…I don’t think this weight loss diet works.. The real fact is that in a weight loss diet, both quantity and quality are equally important .

quality and quantity in weight loss dietWhat then does this quality and quantity mean?

Quality – Our body cannot survive on just one type of food group. You need proteins, vitamins, minerals, carbohydrates, fats. All of these are available in different forms in different types of foods. You need to consume the right foods, depending on your health condition, lifestyle needs, and something that suits your medical profile.

Quantity – Our body requires a proper mix of the various nutrients.  Eating excess of one food group does not fill in the requirement of nutrients that other food groups provide. A balance is always recommended. Typically any excess, apart from what the body requires is stored as fat.  Also, while you are on a weight loss diet, eating larger quantities of non-fried, or non-sweet items is equally harmful to your objectives. It is important to know how much to consume and when.

It is important that you take up a diet that suits your lifestyle. Taking up a diet that drastically reduces your intake (starvation diets) or consuming just one food group or liquids (detox diets) is both harmful.

Regards,

Sushma

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Fitness at what cost? – What happens if you consume excess proteins

Gym is one of the most frequented fitness destination for many. However at several gyms, along with exercise, several trainers coax members into buying protein supplements or recommend protein supplements. Proteins help build muscle – but what happens if you get too much of it?. Also an important question to ask – What is the current level of proteins in your blood. Have you ever investigated?

Protein isn’t particularly dangerous, but an over-consumption of protein may be associated with:

  1. Weight gain. Excess calories from excess protein may be stored as body fat.
  2. Intestinal irritation. Too much protein has been linked to constipation, diarrhoea and/or excessive gas.
  3. Dehydration. Experts advise drinking a half gallon of water per 100 grams of protein.Non-consumption of the necessary amount of water can lead to internal dehydration.
  4. Seizures. Seizures have been linked to excess protein intake – but only if insufficient amounts of water are consumed.
  5. Nutritional deficiencies. Just focusing on protein intake causes some high-protein dieters to overlook other nutrients. Ensure that your diet is balanced and nutritious.
  6. Risk of heart disease. This is a bit misleading. A healthy high-protein diet is not associated with heart disease. But if you are getting all of your protein from unhealthy sources that are loaded in unhealthy fats, obviously the risk for heart disease will increase.
  7. Gout– High protein diets can lead to uric acid deposits at joints and can lead to joint aches and gout, which is very painful.
  8. Kidney problems. Some believe that high protein and low carbohydrate diets – when done long term – can possibly cause kidney issues, but more research needs to be done.

While this list may seem alarming, it’s important to remember that many of these side effects are only associated with highly excessive protein diets coupled with unbalanced nutrition and/or dehydration.

The average person needs about 1 gram of protein per kg of body weight. Active individuals may require 1.2 to 1.5 grams.  Are you consuming the right quantity of proteins along with a balanced nutrition plan?

Regards,

Sushma

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