Shed weight the right way

Once, Diwali excesses are over, it will be time to get back to shape and lose weight. Nutritionist and wellness expert, Suneet Kaur draws up a balanced and sensible diet plan that stays away from fad and crash diets

Obesity causes lifestyle diseases like hypertension, diabetes, cardiovascular problems, arthritis, bronchitis, and cancer. 

People are aware of these, but do nothing to lose weight. And once they decide to lose weight, they zero in on fad and crash diets. In crash diets, calorie intake is reduced drastically, and in fad diets, you lose weight quickly. But fad diets are not balanced nutritionally. Generally, they eliminate or lower, the standard amount of carbohydrates, proteins and/or fat that the body needs normally.

Beware of fad diets: Carbohydrates provide energy and the average person requires about 250 grams per day. Fad diets cut down on carbohydrates to as low as 20 grams per day! The body then uses its stored fat for energy requirements. However, in the absence of carbohydrates, fats cannot be completely oxidised and such fat breakdown causes accumulation of ketones in the blood leading to fatigue, listlessness, occasional nausea and dehydration.

Some fad diets cut down on fat completely, but fats provide a feeling of satiety, and also curb our appetite and guard against overeating. Fats promote absorption of fat-soluble vitamins and prevent essential fatty acid deficiency.

Similarly cutting proteins may lead to weight loss, but a protein-deficit diet inhibits muscle repair and body growth.
With lower essential food nutrients, fad diets slow down metabolism and one may end up gaining more weight.

A sensible plan: To lose weight, you must eat less calories than you burn, so increase activity and decrease the calories you consume so that your body reaches a negative energy balance state, where it starts drawing energy from its fat stores. You then start losing weight. 

You need a balanced diet, slightly lower in overall calories intake, but with balanced nutrients according to your body, age, sex and health. It is best to eat local food and follow local habits.

A healthy diet comprises 50-60 per cent  calories through carbohydrates, (and complex carbohydrates), 10-15 per cent through proteins, 10 per cent through fats, 10 per cent  through sugar, with 20-40 grams of fibre and 5 grams of salt daily.

Consult a doctor and nutritionist for a balanced diet plan.