Fats are an essential source of energy for the body. They help you to absorb minerals and vitamins from the food you eat, which help in building the cell membranes. All fats are similar in structure – a chain of carbon and hydrogen atoms bonded together. A difference in this structure causes a radical change in their functions and effects.
Monounsaturated and polyunsaturated are considered good fats while trans fats are considered unhealthy. Saturated fats are neither good nor bad. In order to stay healthy, you need to consume the right fats.
Trans fats are also called dietary fat. They are produced due to a process called hydrogenation that coverts healthy oils into solids. They are very harmful and have no health benefits. There is no safe level of consumption of these fats.
Easting fast foods rich in trans fat increases the amount of harmful LDL cholesterol and reduces the amount of good HDL cholesterol in the bloodstream. These fats cause inflammation in the body and lead to ailments such as diabetes, stroke and heart attack. They create insulin resistance in the body that puts you at risk of developing Type 2 diabetes.
For every 2% calories that you consume from these trans fats, the chances of heart disease increases by 23%. Therefore, you must avoid foods like pizzas, burgers, cakes, pastries, meat pies and sausage rolls. This will also reduce the chances of becoming obese and help you stay healthy and fit.
These fats are found in red meat, whole milk-based products, cheese, baked products and coconut oil. If you consume plenty of saturated fats, your cholesterol level will increase and harmful LDL cholesterol will build up. This increases the chances of developing blockages in the arteries that lead to diseases like Coronary artery disease.
The American Heart Association recommends that you must not consume more than 6% calories from saturated fats out of your daily calorie count.
The fats that are good for your heart are – Monounsaturated fat and Polyunsaturated fats. Both of these help in reducing your blood cholesterol level and increase good HDL cholesterol. This will help you to reduce the chances of cardiovascular diseases.
Monounsaturated fats are found in –
Polyunsaturated fats are found in:
While healthy fats are good for your heart, you need to keep the consumption moderate, as all fats are high in calorie content. Consult a dietician to obtain a proper diet to stay healthy and fit.
Extreme diet or crash diet is a method to lose a significant amount of weight within a limited time period. But crash diets are not meant for long term weight loss plans. Since crash diets usually cut down on one or more food groups to reach a desired weight level, these diets skip out on important nutrients that your body needs.
The ways crash diets can affect your body include:
Dehydration: You realise you are losing weight after implementing the crash diet, but this is just an illusion. All the weight loss isn’t fat, but water. When you restrict calories, your body first burns glycogen and not fat, for energy. Glycogen is a form of carbohydrate stored in the muscles and liver, and water is attached to every gram of glycogen. So, when your body burns glycogen, you end up losing water, which causes dehydration.
Unstable blood sugar: When your body doesn’t get a steady supply of fiber, fat, protein and carbohydrates, your insulin and blood sugar levels run amok. Some diets, such as the detox diet, can lead to type II diabetes.
Muscle break down: Energy comes from calories and restricting calories adversely affects your muscles. When you start losing weight, your body starts harnessing muscle proteins for energy. This leads to muscle loss and your physique deteriorates. For instance, liquid diets (that have low calories) cause rapid muscle loss and can lead to ventricular arrhythmias.
Slow metabolism: Your metabolic rate crashes automatically when you lose muscles. This implies that you burn fewer calories when you talk, exercise and walk. You start feeling sluggish, and even after you get back to your normal diet, your metabolism won’t change back to how it was before.
Malnutrition: A lot of crash diets recommend eating less than 700 calories a day, which will help you lose weight, but it harms your body. The body needs calories since they are an important energy source. Soon your body adapts to the lack of calories and becomes malnourished.
Intellectual problems: Some crash diets cut down carbohydrate consumption, and this ends up affecting your brain. The brain needs carbs to function properly. So, when there is a severe carbohydrate deficiency, the level of corticosterone (the stress hormone) increases in your brain, making you vulnerable to stress, depression and binge-eating behaviors.
The above discussed points clearly suggest that crash diets have more drawbacks than benefits and hence, you must consult your doctor before opting any diet.
Keep in mind the below points to maintain your health. Say no to fried, snack on nuts and go for innovative healthy meals.
The most common dietary problem that every vegetarian comes across is protein deficiency. It was a widely acknowledged fact that animal products are the best protein sources. However, it is no longer so, and vegetarians everywhere can now rejoice!
Here are the 13 best sources of protein for vegetarians:
Vegetarians now can also fulfil their protein requirements by adding the above-mentioned plant-based food items for a healthy and nutritious living.
Therapeutic diets are prepared to optimize the nutritional requirements of an individual in order to treat a range of ailments or to improve one’s ability to eat. A diet prescribed by a physician is a part of the treatment plan for a clinical condition or a disease to eliminate, increase, or decrease specific nutritional needs in the diet and minimize the risk of injuries.
Dieticians recommend therapeutic diets either to improve the patient’s overall health or to maintain a healthful lifestyle. For example, many patients undergoing dialysis are on diets that are therapeutic to their cure so that they observe maximum improvement in condition from the dialysis.
Purpose of Therapeutic Diet:
The following are the main purposes of therapeutic diet-
Therapeutic diets can prove beneficial to certain conditions such as-
Along with dietary management, injury and safety concerns are also a major factor. The capability of swallowing food may affect the choice of diet consistency that needs to be followed. Dieticians recommend particular therapeutic diets for patients who have difficulty swallowing. They should be served foods that are chopped, thickened liquids, or pureed, to reduce the risk of choking.
Types of Therapeutic Diet:
A therapeutic diet, also known as a clinical diet, refers to a special diet plan that manages the intake of certain nutrients or foods. It is usually an alteration of one’s regular diet. Some common clinical diet examples include-
The dietician or physician may recommend changes in one’s therapeutic diet, depending on the patient’s response and development in overall health condition. Remember, a specific diet that may suit one person may not be ideal for another. It is best to leave up to your physician/dietician to decide which particular diet you should stick to.