Lifestyle
Diet Secrets for Weight Loss
Do’s for Weight Loss:
Portion control the following foods:
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Watch what you are eating
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Portion Control desserts, fried foods, Sweets, Chocolates
Sweets especially fried sweets like Gulab Jamun
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Eat as much as you want of the following foods:
Cakes, Pastries, Puddings, Soufflés
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Puffs, Khaara biscuit, Parotta
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Dr. Dharini Krishnan Consultant Dietician, Chennai The Nutri Life Clinic
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Puffed Cereals such as Jowar, Bajra or Rice
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Fried snacks such as Mixture, Murukku etc.
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Salads without mayo or oil dressings
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Fresh Fruits (Papaya, Orange, Sweet lime, Guava, Melons, Pear)
Anything with a lot of cream on it such as layered cakes, Cream bun
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Mayo, Cream Cheese, Cookies, Doughnuts
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Water, thin buttermilk, tender coconut water
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Roasted pulses such as channa, peas
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Lime juice with salt
The daily diet should contain three meals, two bigger meals and one small meal. The smaller meal should contain at least 3 food groups such as Cereals, Protein Foods and Fruits. The bigger meals should consist of at least 4 food groups such as Cereals, Protein Foods Vegetables and Dairy.
D
iet Secrets for Weight Loss Diet is a word to denote “the food that we eat”. Today it has become the buzz word to mean diet is restriction of food. People always say the Dietitian will always say not to eat this and not to eat that and hence we should not visit a Dietitian.
From the days when people did not know what the role of a dietitian was; today young couples come to a Dietitian to seek advice to what are the right things to do in a diet before pregnancy. We live in a world where ten year olds are 80 kgs and 17 year olds are 120 kgs. So weight loss is something which has to be practiced by children and adults.
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There are some very simple steps to weight loss: •
Set probable goals
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Do not be very harsh on yourself
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Do not change to a diet which is totally different from your current diet pattern/timings
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Try to have weight loss groups, it will be very encouraging to know that other people are also trying to do the same thing
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Be honest with yourself when it comes to cheat foods
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Do not go on the weighing machine everyday or three times a day
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Do not succumb to peer pressure
Cereals: Quantities of cereals for weight loss should be adjusted to the height weight and age of the person apart from other biological issues. Preference would be to use millets at least 3 days a week. Millets are rich in fibre and protein. So even a small quantity will keep hunger away for a long time. Millets are bajra, ragi, saamai, varagu and kutharavalli. These can be used just like rice to make different types of rice or as upma, pongal etc. Protein Foods: These include dhal in the vegetarian kingdom. Dhal can be used as cooked dhal as such or in sambhar or in vegetables such as kootu, which is cooked vegetable with dhal. Dhal dosai called pessarattu or Adai also are dhal portions. Whole pulses like channa, rajma, whole green gram can be used in dif-
Don’ts for Weight Loss: •
Skipping a meal
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Only Fruit Diet
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Trendy Diets such as GM Diet, Atkins Diet, Tape worm Diet
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Indulging in huge portions of high calorie food
Daily check list for weight loss: •
Milk four hundred ml (toned milk) either as Milk or Curd
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Vegetables which includes, cooked, salads, homemade soups 3 cups
Masala Dosai, Rasa Vadai
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Fresh Fruits 2 Cups
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Pappdi chaat, Bread Sandwich
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Protein foods such as Dals a minimum of half cup
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Butter poured on the snacks
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Ice creams, Shakes made from ice creams
Cereals at least two portions of thirty grams each
ferent forms. Soya bean as chunks or nuggets also can be made into a side dish. Three whole eggs are allowed. Egg whites canbe used depending on the exercise the person does. Non vegetarian foods such as chicken and fish are encouraged to be taken in grilled form. Grilling: means cooking in its own fat. Mutton, pork should be taken in lesser quantities. In India usually when a Non vegetarian dish is made the amount of oil used goes up. Vegetables: Use lot of green leafy vegetables in cooked form as poriyal or kootu or soup. Beans variety to be used in cooked form. All watery vegetables should be cooked as a side dish or as a soup. They are very low in calories. Fruits : Fresh seasonal fruits to be taken as it is without adding honey or any other sweet agents. Milk: Toned milk about 400 ml per day. This can be used in tea or coffee or as milk or curd. It is very easy to diet with so many options to choose from. Happy Dieting.
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food&health August 2015
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