Carbs- Essential part of your weight loss diet

In my weight loss consulting practice, I am surprised at the number of people who come and tell me that they have decided to move away from carbs because their gym instructor or friend has told them to do it. Unfortunately there are many quacks, who do not have a good understanding of nutrition and advice different diets for weight loss based on hear-say. They will not take any responsibility for what happens to your health based on your advice.

A daily diet is a balancing act, firstly of calories to make sure that you have enough energy through the day to continue the lifestyle that you are pursuing. Also it is a balancing act to make sure that you get sufficient amounts of proteins, carbohydrates, vitamins, minerals and fats.

weight loss diet
balanced nutrition necessary while planning weight loss

A lot of people have problem with this, while they are managing weight loss. They come back and tell me.. I want to lose weight – why are you telling me to consume carbs and fats… Well my answer is they are required. The only thing that you need to do is to make sure that you maintain the balance.

Carbohydrates – More commonly referred to as carbs, this is the body’s primary source of fuel and supplies us with a lot of our energy. You will find two diverse kinds of carbohydrates: simple and complex. Sugars often make up simple carbs while starches and fibers make up complex carbs. Carbohydrates are utilized to produce glucose, and although an overabundance of carbs will trigger your body to store the additional glucose as fat, if taken in moderation they’ll supply your body with plenty of punch and energy that is vital to maintain your daily lifestyle

Proteins – Protein helps your body develop and repair muscle. As your body breaks things down, by way of running, working out or other physical activity, protein builds it back up. It’s essentially the maintenance system for our body. Consuming excess proteins will result in protein accumulation in the body and can lead to uric acid related disorders like Gout, which can be very painful.

Fats – Although it’s the ultimate taboo word, our body needs fat to function correctly. Fat consumption is needed for organ function, works as a lubricant and is also utilized as a secondary source of fuel. Fat can be either saturated or unsaturated, with unsaturated being the overall healthier alternative. When balanced into your diet, fat is an essential factor for your health.

Vitamins and minerals –Various forms of vitamins and minerals improve essential bodily processes. Vitamins and minerals can assist with everything from the prevention of certain diseases to growing strong bones and wholesome teeth. Researching and discovering the particular effects of each vitamin or mineral can help you establish what to add into your diet.

Becoming more comfortable with basics of nutrition will aid with the worries of keeping a balanced diet. It’ll also supply you with rewards of understanding how the food you eat can impact your health.

Comments welcome

Regards,

Sushma

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Keeping to your weight loss plan in the monsoons

If you are used to exercising outdoors, then the monsoons are a dampener on your plans. How do you go about sticking to your weight loss plan in the monsoons. You get up at 6am only to find the rains pouring down, making it almost impossible to even make a quick dash to your car without getting soggy and uncomfortable?

Weight Loss in the monsoon season
Keeping to your Weight Loss in the monsoon season

To continue to stick to your weight loss plan in the monsoons you need to do two things.

1) Ensure that you pay attention to your diet & nutrition (considering that your exercise levels are going to be reduced)

2) Invent exercises that you can do indoors and compensate for your high calorie outdoor burnout

Typical Diet changes in Monsoons :

  • Drink purified or boiled water because the ground water, particularly in cities, is affected by overflowing drains and sewage. If you find yourself less thirsty than, for instance, in summer, don’t worry. People who suffer from arthritis should drink warm water with a little tulsi and dalchini first thing in the morning, on an empty stomach. This improves bowel movements and also decreases pain in the joints.
  • Corn Cob – Monsoons bring with it your favorite buttawala . Enjoy your evenings with roasted corn (with lemon & salt)
  • Soups – It can get pretty chilly indoors with all the rain around. Cosy yourself with some nice hot soups. Corn,Mushroom, Vegetables,chicken, whichever way you want to
  • Avoid eating raw vegetables & fruits, especially outside. Rains bring with it the common water borne diseases. If you are eating salads at home, make sure that you cut it just prior to your meal, not hours before it..

Indoor exercises for the monsoons

  • Lie down on your stomach. Now with your palms and toes touching the floor, push up. Then with your toes firmly on the floor, bring your upper body as close to the floor as possible and push up again, fast. Complete as many pushups as you can in 30-60 seconds.
  • Assume a comfortable stance with your legs slightly wider than shoulder width and your toes pointing out slightly. Now push your hips back and keeping your back straight, sit down as if you are sitting on a chair. These are called free squats. The aim is to get your hips and thighs at a 90-degree angle. Make sure your knees do not protrude beyond your feet or you’re not doing it right. Now stand up using your heels to push up and squat down again. Do as many as you can for 30 to 60 seconds
  • Burpees: From a standing position squat down, drop your hands to the ground and jump your feet back to assume a push-up position. Do a push-up. Jump your legs forward to between your hands then jump up into the air and land back into the squat. Do as many as you can for 30 to 60 seconds.
  • High-knees or high- step run: Stand in a spot and bring your knees to the chest fast. It’s a combination of running on the spot and bringing your knees high. Do this for 30 to 60 seconds
  • Spot jogging/skipping/dancing  – Make the music work for you. Time your activity. Enjoy a great workout indoors.

Comments welcome

Regards,

Sushma

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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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