AWFUL MISTAKES MOSTLY EVERY DIETER DOES-
1. Low Fat Diet - Fats are not to be feared, rather your body needs dietary fats and cholesterol to produce all vital hormones.
2. Only Fruit Joice For B/F - Most fruit juices raise blood sugar, so your body produces more insulin consequently you'll get hungry and overeat later.
4. Increase Gymming Or Workout - If you don't workout definitely you will gain fat and lose muscle tissue every year. But workout for several hours or join too many fitness classes will not give you the desired result so workout little less as more can increase free radicals and these free radicals can destroy your body's essential nutrients and tissues.
5. Don't Blame Your Age - You are fat because you eat more or you sleepless or you don't move at all otherwise research shows that men and women in their 90's were also able to lose weight and gain muscle.
6. Take Dinner Too Early - Most people when on diet eat dinner too early which is wrong because by the time you sleep you get hungry again which can interfere with your sleep.
A study shows that most of the people consider workout as a license to binge and eat more when they workout!
Conclusion - Diet plans are great when it comes to losing weight, but only when it is done right. So, it is important to consult a dietician before starting a diet plan.
In case you have a concern or query you can always consult a specialist & get answers to your questions!
When we want to reduce our weight, most of us follow different types of diet and often avoid traditional food from the daily diet which may cause vitamin and mineral deficiency.
Some ill effects of the most commonly followed dietary plans:
1. Some diets suggest stopping consuming fats and oils completely. But we forget that vitamin A, D, E and K are fat-soluble and they work properly only in the presence of fats and oils. So, in the absence of oil, these vitamins can not be absorbed. Since vitamin d and calcium work together, we may still face ca deficiency even when we consume milk adequately.
2. Some diet recommend avoiding juicy fruits like mango, jack fruit etc, as they contain sugar. However, fruit sugar is fructose and when taken with fibre, it doesn't increase the weight; instead, they provide vitamin-like c, an etc.
3. Some diets advise avoiding rice, roti, dal etc. However, whole grains are a good source of vitamin b including niacin, thiamine as well as minerals like zinc, magnesium, iron etc.
When we often do not notice different changes and mild symptoms in our body which might occur due to vitamin and mineral deficiency from consuming an imbalanced diet regularly.
The most common symptoms include skin dryness, hair fall, headache, dark circles, vertigo etc.
Therefore, to achieve sustainable weight reduction, it is important to maintain:
- balanced diet
- physical activity
- proper sleep and
- sufficient water intake.
Here I am sharing some of the basic diet tips to be followed by a hypothyroidism person as follow:-
Thus, these are some of the basic diet tips to be followed to maintain a healthy thyroid level.
A balanced diet and good nutrition are the keys to a healthy and active life. The National Nutrition Week organized in the first week of September 2020 is dedicated to spreading awareness about nutritional requirements and the pitfalls of nutritional deficiencies. If you are hunting for the perfect diet that can prevent nutritional deficiencies, read on.
Cater to your body
Every person’s body is different and has different needs. Your diet must be catered to suit the various factors that affect the assimilation of food in your body. Height, weight, lifestyle, vitals, blood pressure, blood glucose levels are few such factors. Your perfect diet will meet the calorific requirements of your body and ensure the best health.
Balance your daily calorie requirements
The total number of calories needed in a day by the body can be distributed in various proportions among the different food groups. Although the proportions may vary slightly, carbohydrates should contribute to 40-50% of the calorie requirements followed by proteins and fats. A diet rich in proteins but not including any fats and very little carbohydrates is by no means advisable. It is better to have carbohydrates rich in fibre content if weight loss is a target.
Be aware of special conditions
Special conditions such as pregnancy and lactation and health conditions such as diabetes, hypertension, or some food allergies, can create some nutritional deficiencies. For example, if you suffer from lactose intolerance, chances are you are likely to suffer from calcium and Vitamin D deficiency. Similarly, pregnancy increases the demand for iron and calcium in the body. The perfect diet for these physiological conditions requires special attention and expert opinion.
Do not exclude the micronutrients
Microelements are mostly vitamins and minerals that are found in trace quantities, mostly in fruits and vegetables. The good news is the body only needs them in small quantities for its proper functioning and strong immune system. Diet plans often forget to account for these, but the micronutrients are the most common nutritional deficiencies and very important for immunity.
Boost the metabolism
Boosting the metabolism ensures your body can fulfill all its nutritional needs without storing much excess. Foods such as fruits, nuts, ginger, lemon, mint, and spices can boost your metabolism rate and help you achieve weight loss goals without any nutritional deficiency. They are rich in micronutrients and can also burn off extra fat to some extent.
The perfect diet has no one size fits all fix. Consultation with a professional dietician who understands your requirements, predisposition to diseases, and existing health conditions is necessary to fix the daily quantities of various food groups. However, including all the elements in your diet plan will ensure you never suffer from nutritional deficiencies and your body is equipped to fight diseases.
World Heart Day (29th September) is celebrated to make people aware of the things that could be hurting your heart and how better care can be taken of this vital organ. Following a balanced and healthy diet is an essential method of safeguarding your heart against coronary diseases. On this day let us pledge to start eating healthy. Studies have found that adding some basic food items to your diet that your heart simply loves, along with regular physical activities and regular health screening can prevent several cardiovascular complications. Add these easily available food items to your diet for a heart-healthy hearty meal.
Fish - Fish and fish oil are abundant in lean proteins and Omega3 fatty acids that loads your heart with all the goodness it needs. It has proven results of reducing blood pressure, cholesterol and triglycerides as well as fasting blood sugar, reducing your tendency to develop coronary diseases. If you do not consume fish, make sure to include fish oil supplements and Omega3 supplements in your diet.
Legumes - Legumes and green leafy vegetables are a great source of antioxidants, vitamins and minerals, including Vitamin B and Vitamin K, is essential in promoting blood clotting. The nitrates found in these improve arterial and blood cell function.
Beans - Beans are rich in fibres and essential bacteria that improve the health of your gut and reduce the chances of lifestyle disorders like diabetes, hypertension, etc. that are detrimental for your heart. They also reduce inflammation of blood vessels and largely reduce LDL cholesterol that is bad for the heart.
Nuts, Seeds and Whole grains - Nuts, seeds and whole grains supply your heart with Omega3, phytoestrogens, monosaturated fats and fibres. Include nuts like walnut and almonds in moderation in your diet. Adding chia seeds, flax seeds, oats and other whole grains in your daily diet fulfil your calorie requirements and give your heart a healthy boost.
Dark Chocolate - Although research is yet to completely prove the benefits of small amounts of dark chocolate in your diet, it is known to reduce the number of chronic conditions that affect the heart and bring down the chances of atherosclerosis. Again, it does make you happy and relief stress significantly, and therefore, has a positive effect on your heart in small amounts.
Wine - A glass of red wine flavonoids like catechins and antioxidants like resveratrol that improves the health of blood vessels, prevent clots and improve the good cholesterol count in the body. However, the daily intake must not overshoot two glasses for men one for women.
What you put in your body directly affects your blood pressure, cholesterol, triglycerides, and a horde of other physiological conditions that put your heart at risk. As you might have noticed heart-healthy food need not necessarily compromise on the flavour. Make the right choice about what food you serve your heart and add years to the health of the heart.