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 1. 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
2. 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
Also Read: High Protein Diets: Keep Your Kidneys Happy and Healthy
3. 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
4. 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
Read Also: Food Poisoning – Causes, Symptoms, and Treatment
5. 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
Foods rich in fibre include:- – Whole grains – Leafy vegetables – Dry beans – Fruits
6. 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
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