How to eat healthy without starving?

May 03 06:58 2018 by admin Print This Article

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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