Many people confuse dieting with starving. A diet is a healthy, balanced meal. One doesn’t have to give up on food, to diet and be healthy. With a good diet, you can lose weight and control ailments like high blood pressure, heart disease and diabetes.
Ill effects of starvation diets
- Inadequate intake of nutrients
- Body hoards food unhealthily as it doesn’t get enough
- Fatigue
- Lack of focus and concentration
- Depression
Rules to eating well and being healthy
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- Rule No.1 – Don’t skip breakfast
- A nutritious, well-balanced breakfast is important for energy
- Starts the stomach juices flowing and jumpstarts the intestinal tract
- Helps you burn calories
- Gives you constant supply of energy through the day
- Rule no 2 – Go high protein-low carb
- Carbs are high in sugar, while protein helps the body break down fat and turn it into energy. Eat plenty of protein rich-low carb foods like:-
- Chicken and fish, preferably grilled or in curry
- Dhals like sambhar
- Channa as a snack or in gravy
- Milk, preferably fortified and low fat
- Eggs
- Paneer
- Curd
- Rule no 3 – Choose healthy fats
- Body needs fats for energy
- Avoid saturated fats like red meat and dairy
- Increase polyunsaturated and monounsaturated fats like fish, nuts and seeds
- Choose healthy oils like olive oil, coconut oil, rice bran oil and peanut oil
- Rule no 4 – Avoid junk food
- Contains unhealthy fats
- Made up of mostly fried foods
- Contains excess sodium
- Contains unhealthy preservatives
- Sodas are high in sugar
- Rule no 5 – Eat more fibre
- Fiber increases volume of your meal
- Will keep you satisfied through the day
- Helps in digestion and bowel movement
- Helps slow down gastric emptying
- Rule No.1 – Don’t skip breakfast
Foods rich in fibre include:-
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- Whole grains
- Leafy vegetables
- Dry beans
- Fruits
- Rule no 6 – Drink plenty of water
- Water fills up the stomach
- It keeps you hydrated
- It has zero calories and no sugar
- Thirst is often mistaken for hunger
- A glass of water before a meal decreases the amount you eat