It’s National Nutrition Week, a good time to revisit some of the myths surrounding diet and weight loss. Let’s take a look at the concept of a calorie deficit, for instance. We’ve all been told that to lose weight, you need to eat fewer calories than you burn. But is counting calories the best way to work excess weight off?
Yes and no. Research has shown that a nutrient balanced diet always trumps one based on calo
rie count. Studies have shown that diets solely based on calorie count can actually lead to malnutrition! Which is why it’s important you know about the essential nutrients your body needs.
To lose weight and stay healthy, you need to focus on getting enough carbs, protein and fat instead of just counting calories (like a 100-calorie pack). You’ll be more energetic and stay full for longer, which in turn will help you burn fat.
So rather than focusing on just calories, look at your food choices. Here are some nutrition tips you should follow:
- Eating breakfast is important, but don’t grab a cereal bar. Instead, opt for lean protein like eggs or any other dairy product, whole-grains in the form of toast, oats, a healthy cereal and a serving of fruits or vegetables. There’s also a whole host of Indian breakfast options that are considered best for health.
- Your lunch and dinner should also be composed of nutritious whole foods, based on the three macronutrients — protein, carbohydrate and fat. Just under one quarter of your plate should be made up of fruits, a little over a quarter vegetables and the other half split between grains and protein, with a serving of dairy, too. Start your meal with a salad. Aim for a wide variety of fruits and vegetables, stick to lean meats like chicken and fish or low-fat dairy. Whole-wheat tava rotis or brown rice are other good choices. Include beans and root vegetables in your diet, too.
- If you prefer to eat more frequently, cut your meal sizes slightly and add in a couple of healthy snacks such as fruit or unsalted nuts. There are several healthy snack recipes you can choose from too.
- Include plenty of high nutrient low calorie foods including fruits and vegetables in your diet. They are filled with nutrients, water and fiber, taking up a lot of space in the stomach without the sam
e amount of calories. There are plenty of nutrient rich zero calorie foods. Some of the best choices are:
- 1 cup of broccoli (31 calories)
- 1 cup of carrots (50 calories)
- 1 cup of celery (14 calories)
- 1 cup of cucumber (14 calories)
- 1 cup of cooked spinach (41 calories)
- 1 cup of cherry tomatoes (27 calories)
- 2-3 tbsp of Italian Dressing or Hummus to dip the veggies into! (80 calories or so)
If you are trying to lose weight, you want to maximize nutrients while reasonably minimizing calories so you can satisfy your body’s needs while still being in a moderate calorie deficit.
Written by Neha Jain
She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing complex about nutrition. There is no magic formula for a healthy diet – the trick lies in balancing a variety of food groups and ensuring you’re eating the right portion size. With an MSc in Food and Nutrition from Delhi University and diplomas in naturopathy and yogic sciences, Neha is also a certified diabetes educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Her goal is to help people find easy ways to make healthy choices, and believes HealthifyMe has simplified her task with its technology. Neha’s made the right choices for her family – she’s helped her husband control his high cholesterol levels and borderline diabetes by changing the meal plan at home, and introducing him to regular exercise – and now she’s hoping to ‘healthify’ you too.
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