How to eat healthy without starving?

by admin | May 3, 2018 6:58 am

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[1] 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

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Also Read: High Protein Diets: Keep Your Kidneys Happy and Healthy[2]

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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

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Read Also: Food Poisoning – Causes, Symptoms, and Treatment[3]

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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

https://www.facebook.com/kauveryhospitalchennai/videos/1660684773984774/[4]

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.

Chennai – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801

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