Fasting as a religious observation is good for your body and mind. It is even a good non-violent weapon to achieve your demands but, if you adopt fast as a weapon to reduce your weight, then you have stepped into the wrong trail.
Your body sustains on food and there are many such nutrients that cannot be stored in your body for future use, you should supply them on a daily basis. Thus, fasting reduces your health, not your weight! Well, dieting is a good choice to reduce weight, but you should plan it in the right way.
Dieting does not mean abstinence from food; it is the reduction of calorie intake or rather, the intake of the correct amount of calories that are needed for good health. Well, if you believe that dieting alone can help you reduce weight, you are absolutely wrong. You need to exercise daily to burn those extra calories accumulated in your body over a period of time along with sticking to a proper diet plan to avoid taking in extra calories. Read on to learn about a balanced diet for weight loss.
Healthy Balanced Diet For Weight Loss
Carbohydrates In Your Diet
How important are carbohydrates in your diet? Have you ever tried to find out an answer to this question? Carbohydrates are the energy sources of our body and you should take an adequate amount of carbohydrates on a daily basis. Then how do you avoid extra calories? Well to find an answer to this question, you need to understand the major types of carbohydrates.
In simple words, carbohydrates are of two categories – starch and sugar. Starch is abundant in cereals, pulses, and vegetables like potatoes. Sugars have an abundance of calories. However, natural sugars like sucrose found in fruits are good for health. If you are to reduce your weight, then stick to starchy food for adequate carbohydrates and try to avoid sugars, particularly artificial sweeteners.
You can include cereals and pulses in your diet, but foodstuffs like jam, sweets, soft drinks, cakes, ice cream, etc., which contain an overdose of sugar, should be strictly avoided. Major sources of starch are bread, breakfast cereals, oats, rice, maize, millet, cornmeal, plantain, bean, lentils, etc.
A high-fiber diet should essentially be taken on a daily basis because fiber is an important dietary constituent. It helps to reduce cholesterol and prevents constipation. The importance of fibers is often overlooked and most of us do not take enough fibers. Wholegrain bread, rice, pulses, and fruits such as apples, blueberries, and grapefruit are rich in fiber.
Carbohydrates And Weight Gain
Most people think that carbohydrate increases weight and tend to stay away from it. Imagine! You are refusing to take the primary source of energy and thus putting yourself in trouble. Carbohydrates will not make you put on weight if you take in an adequate amount.
Trouble occurs when you are not able to find out how much is the optimum amount of carbohydrate you need and how much you consume.
To fix your carbohydrate intake, you need to understand the carbohydrate content of your daily food. It’s not the regular food, but what you add to a carbohydrate that raises the calories. For instance, bread is a good choice for breakfast and it won’t add extra calories but, if you spread margarine or butter over it, it becomes a source of extra calories.
Protein In Diet
Proteins are essential nutrients needed for the growth and repair of tissues. Protein is available in form of amino acids, building blocks of protein. There are two categories of amino acids – essential amino acids and non-essential amino acids. Non-essential amino acids are synthesized in our body and hence, they need not be supplied through diet.
Essential amino acids cannot be synthesized by the body and hence, should be supplied through diet. Major food sources of protein are meat, fish, eggs, soya bean, dairy products like milk, yogurt, etc.
How Much Should You Eat?
You should check your daily calorie requirement first and then plan your diet accordingly. Your calorie requirement will depend upon your gender, weight, height, and your activity level. If you lead a sedentary life with minimum exercise, then your calorie needs will be much lesser. Exercise regularly, this will help burn out those extra calories and thus reduce your weight.
By now you must have understood how important it is to have a balanced diet, even if you are trying to shed off your weight. Stick on to a balanced diet and reduce weight in a healthy way.