Health & FitnessNutrition And Diet

What Experts Say On – Losing Is The New Gain

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What Experts Say On – Losing Is The New Gain

Rujuta Diwekar

Rujuta Diwekar was voted one of the '50 most powerful people in India' by People magazine and she is one amongst the only 3 Indians in the CNN Asia-Hotlist: 'People to watch out for'. She has more than 20 years of experience as a nutritionist and has Worked for thousands of clients. She is the winner of 'Nutrition award' awarded by Asian Institute of Gastroenterology, Hyderabad. She is also a sports dietitian and has also pursued Sadhana intensive and Teacher training courses, Sivananda Yoga Vedanta academy, Uttarkashi

According to the WHO (World Health Organization) 2016, there are around 2 billion adults overweight, of those 650 million are considered to be affected by Obesity. That equates to 39% (39% of men and 40% of Women) of adults aged 18 or over who were overweight, with 13% obese. The prevalence of overweight and obesity in India is increasing faster than the world average. For instance, the prevalence of overweight increased from 8.4% to 15.5% among women between 1998 & 2015, and the prevalence of obesity increased from 2.2% to 5.1% over the same period.

So, with all this terrifying information, we need to understand the importance of staying fit and healthy. Keep your aim to be fit & healthy for your body and not for society. Losing or gaining should be nowhere concerned with how you look and what people say, staying is for you to live a long & beautiful life with fewer medical bills. These are a million weight loss diets in Comparison to weight gain diets, reason because of the above 2 surveys is obesity and overweight war are more destructive.

WARNING:

No one diet is best for everyone and works for you may not work for someone else. Everybody has a different and an own unique body type. So, a single diet works for all is nowhere a possibility.

ATKINS DIET:

A low carbohydrate diet that controls the levels of insulin in your body. The Atkins diet consists of high protein, high fat, high fiber, and lowest carb intake. This diet is a little similar to the Ketogenic diet.

BONUS:

More Variety of food allowed in comparison to the ketogenic diet.

This diet works on a truth i.e., Atkins makes our body burn fat as a source of energy instead of carbohydrates. And in that way, our body loses weight. Hence, the intake of carbs is avoided & proteins, fats, and fibers are preferred more.

THE ZONE DIET:

The Zone Diet was developed 30 years ago by Dr. Barry Sears a popular American Biochemist. He researched how food affects on human hormones and genes. If you are not following a proper diet and your body faces inflammation (Swelling in body parts). Any problem in our body has a major cause of inflammation. The zone diet claims that it will be showing steady results and no immediate results are observed. The diet also claims that once you reduce inflammation, you will lose fat at the fastest rate, slow down aging reduces your risk of chronic diseases & improve your performance. The diet pledges that the weight you lose will be all fat, no muscle or water.

The least intake of grains and starches like whole grain millets (oats, barley mainly) and a lot of vegetables and fruits (citrus fruits & berries). Healthy Fat-nut seeds, oils like Olive oil, Sesame oil, peanut oil, Sunflower oil, etc.). Next comes lean proteins such as more egg whites, tofu, veg protein, lean fish, and Chicken Breast. Avoid Starchy food like corn, and potato, and limit yourself to high-sugar fruits. A strict no to processed and refined foods. And a limitation to tea and coffee.

THE KETOGENIC DIET:

The most popular and the most googled diet of 2018. The Keto diet is a very high gat, medium protein, and very low carbohydrate plan. This process puts the body into Ketosis. When your body is in the state of Ketosis, it starts burning fat for fuel. Instead of Carbohydrates (sugar) burning for fuel the body kills fats for energy. That’s what causes rapid weight loss. The Medical benefit of this diet ages ago was Neurology. In the west, it is used for childhood Epilepsy, Alzheimer’s, Parkinson’s, etc. Keto is majorly used in the majority of conditions where the body needs to reduce insulin levels/. Also observed using it for diabetes, Polycystic ovaries, etc.

WHAT CAN YOU EAT IN A KETO DIET?

  • All meats (Chicken, Red Meat, Beacon, Pork, Beef, all sorts of Sea food and egg (with the yolk as it consists of high fat content)).
  • Vegetarians does not need to worry!! You can eat Cheese, Tofu, Paneer, etc.
  • Nuts are allowed but not high-carb nuts like cashew. Instead opt for Almonds, Macadamia, Walnuts, etc.
  • All seeds like flax seeds, chia seeds or Pumpkin seeds have a right click.
  • Good fats like Avocado, Olives and Oils based on them.
  • Not all vegetables, but it’s a green signal for all leafy vegetables. (Spinach, Kale, Lettuce, Asparagus, Celery, Mushrooms, Cabbage, Cauliflower, etc.)

WHAT NOT TO EAT IN A KETO DIET?

  • Avoid all vegetables that are high in Glycemic Levels i.e., High insulin level. Such as Corn, Sweet Potato, Potato, Beet Root, Carrots, etc.
  • No refined Wheat flour products (Bread, Cake, Cookies).

Rujuta Diwekar clarifies, ‘Do not lose weight at the cost of good heath, good sense and good Humor. The main motive of dieting or losing weight should be self-Health and satisfaction and not public acceptance.

A budget-friendly plan was given by Bollywood’s favorite Nutritionist Rujuta Diwekar:

  • Don’t stand on the weighing machine at the very beginning of your cheerful day. That will start your day with sorrow, which obviously you don’t want.
  • Starting with breakfast, No packaged food. No food that was zipped and promised to give a zero figure. Eat healthy, homemade, and homecooked Breakfast.
  • Bonus Tip: Cook by yourself with less oil.
  • For lunch, the most important meal of the day, you should be eating on time. You should have your ideal lunch: Roti, Sabji, and Dal.
  • Bonus Tip: For winters you can have Bajra Roti with ghee and Jaggery.
  • The wait for the favorite meal of the day is over. Last and the final meal of the day is the traditional Ideal Dinner. Now, what is an ideal dinner? Our favorite Dal and Chawal (Rice). There are different types of Dals around the country. For North Indians, it’s the Navaratani Dal, for the Coastal there is the Goa Bean. The Kulthi Dal found all over the nation is a great option.
  • Bonus Tip: Want a light stomach & still want to enjoy Dal and Rice? Go for the Moong Dal. It is rich in Vitamins like Vit A, B, C & E and Minerals such as Iron, Calcium, and Potassium. And most importantly it is a heart-friendly Dal.
  • Rujuta also advises us to at seasonal including pulses (dal), as it reduces bloating, bright and nourished skin, and a good peaceful night’s sleep.
  • Mega Bonus Tip: Do not forget to have ghee for dinner.
  • Drink lots of water in time intervals. According to how much your body needs.

No Matter What EXERCISE

No matter how much you fast or how much you eat, the most important element of losing weight and living a healthy lifestyle is EXERCISE.  Let’s look down at a few major benefits of regular exercising:  

  1. PHYSICAL BENEFITS
  • Cardiovascular and Respiratory Improvement
  • Reduction in health rids factors like Type 2 Diabetes, Metabolic Syndrome. Also covers the risk of some cancers.
  • Increases chances of living longer.
  • Increase in metabolic rate, (the rate at which you burn calories)
  • Balance, coordination and Muscle strengthening activities decreases risk of Falling.
  • Weight loss and reduce obesity where calories are burnt more which increases muscle mass.

  1. MENTAL BENEFITS
  • Increase feeling of wellbeing.
  • Increases the release of Natural ‘feel-good chemicals like Enkephalin and Endorphin.
  • Improvement in moods, energy, and Quality of life.
  • Better Sleep quality.
  • Reduces fatigue, improves alertness.
  • Improves Blood Circulation.
  • Increases Self-Esteem (Confidence)

Finally, stay healthy and safe.


CORRESPONDENT: MAITHILI BHONSLE

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