It’s getting crazier than anybody ever thought and there is no getting away from it. All those advocates of eating healthy, eating right and eating clean are trying new stuff every other day, be it food, supplements or diet. But before it gets more convoluted, we are attempting to simplify it with the help of Anupama Menon, a Bengaluru-based nutritionist who runs Right Living, and is known to offer dynamic nutritional programs. On the occasion of World Nutrition Day (May 28), Anupama, answers some essential questions about nutrition and food intake.Here are some basic mistakes made by those on a weight-loss plan:
Don't eat less
The entire philosophy of fat loss rests in the optimal regulation of hormones. Raise the fat burning ones and keep the fat storage ones down. When one eats far less than their requirement, without any strategy or thought, hormones run unregulated leaving no room for consistent fat loss.
Never overdo the coffee
Don’t drink copious amounts of coffee to reduce your appetite. Too much caffeine can cause acidity, jitters, restlessness and palpitations.
Why set impossible goals ?
Trying to lose five to six kilos a month or even more is not a great idea. Fat is a light molecule, it’s like cotton, occupies a large space but weighs less. So it’s almost impossible to burn a large amount of fat in a short span of time without putting your muscle and nutritional health at risk. Remember, the tortoise wins most weight loss stories!
Don't forget the basics
All the attention is wrapped around the food for the day. So much so that they forget to sleep, stay hydrated, eat on time, keep acidity at bay and consume the required supplementation.
Do your homework
Before you set off on a fat/weight loss journey, it’s important to research. Research on the plan to follow, on what to eat, on how to break plateaus, on stories of people who have followed the plan to success.
Don't avoid carbs
Carbohydrates are not evil: Carbs are the first source of energy for the body. By keeping the carbs down, you force your body to reach out to accumulated fat stores to burn for your energy needs while the proteins keep you satisfied and fuel your nutritional needs. But again, we forget that our bodies are different. Moreover, carbs are the most important fuel to our brain which is made up of 60% fat but is fuelled with glucose (from carbs) most easily! Carbs help us think straight, make healthier choices with its versatility, feel happy and satiated. So stay worry free, carbs are not an enemy, they have been friends always, just control and regulate your intake as is true with any other food group. Even legumes and pulses are 78-80% carbs! They contain just 22-23% protein, but they are never considered the enemy!
Never neglect probiotics
The unenviable unhealthy lifestyles we are prone to, strip our poor gut of its bacteria. Good bacteria is needed for digestion and required for our health. The gut bacteria are shown to have a strong positive influence even on our brain. So make homemade pickles, fermented salads, fermented salsas, fermented vegetables, fermented drinks, teas and even fruit a part of your daily routine.
Why stress about nutrition?
In the past 45 years India’s obesity rate has gone up more than six times.
Best way to manage intermittent fasting
• Hydrate yourself well when you fast.
• Do not avoid carbs during the feeding window.
• Do not overeat when you can or are allowed to eat.
• In the last meal of the fast, also include some saturated fats like ghee/cold pressed virgin coconut oil/safflower oil, nuts/seeds or even almond milk to improve satiety value.
• Include two main meals and two light snacks within the feeding period of 8 to10 hours.
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