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.
1) diet- reduce over all salt intake, eat more fish which is reach in omega fatty acid 3. Moderate consumption of red wine will increase good cholesterol (hdl). Chocolates dark reduces inflammation. Go for nuts like almonds, walnuts. Avoid oily, fatty food like cheese, junk food, whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter low-fat dairy products, such as low-fat milk, yogurt, fruits and vegetables
2) exercise do regularly walking, running, gym, take stairs, aerobic exercise.
3) yoga- yoga can help you improve your balance, flexibility, and strength. It can help you relax and relieve stress. Tadasana (mountain pose, bhujangasana, dhanurasan, ardha pincha mayurasana (dolphin pose), pranayam, etc.
4) monitoring- your blood pressure, blood sugar, cholesterol, and triglycerides in check is important for good heart health. Learn the optimal levels for your sex and age group. After 40 years age go for cardiac investigation like ecg, 2d/ echo, tmt etc.
5) habits- take a good sleep, laugh out loud, find your happy place, read good motivational books, meditation for positive energy, avoid smoking direct indirect, take regular medicine if you are on it.