Dharini krishnan 2 aug 2015

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Do’s for Weight Loss:

Lifestyle

Diet Secrets for Weight Loss

Watch what you are eating

Portion Control desserts, fried foods, Sweets, Chocolates

Eat as much as you want of the following foods:

Dr. Dharini Krishnan

Puffed Cereals such as Jowar, Bajra or Rice

Consultant Dietician, Chennai The Nutri Life Clinic

Salads without mayo or oil dressings

Fresh Fruits (Papaya, Orange, Sweet lime, Guava, Melons, Pear)

Water, thin buttermilk, tender coconut water

Roasted pulses such as channa, peas

Lime juice with salt

Portion control the following foods:

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.

152. food&health . August 2015

There are some very simple steps to weight loss: •

Set probable goals

Do not be very harsh on yourself

Do not change to a diet which is totally different from your current diet pattern/timings

Try to have weight loss groups, it will be very encouraging to know that other people are also trying to do the same thing Be honest with yourself when it comes to cheat foods

Do not go on the weighing machine everyday or three times a day

Do not succumb to peer pressure

Sweets especially fried sweets like Gulab Jamun

Cakes, Pastries, Puddings, Soufflés

Puffs, Khaara biscuit, Parotta

Fried snacks such as Mixture, Murukku etc.

Anything with a lot of cream on it such as layered cakes, Cream bun

Mayo, Cream Cheese, Cookies, Doughnuts

Masala Dosai, Rasa Vadai

Pappdi chaat, Bread Sandwich

Butter poured on the snacks

Ice creams, Shakes made from ice creams

Don’ts for Weight Loss: •

Skipping a meal

Only Fruit Diet

Trendy Diets such as GM Diet, Atkins Diet, Tape worm Diet

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

Vegetables which includes, cooked, salads, homemade soups 3 cups

Fresh Fruits 2 Cups

Protein foods such as Dals a minimum of half cup

Cereals at least two portions of thirty grams each

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. 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 different 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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