Healthy Weight Loss DietDr. Nitin Gupte
Healthy Food Plan For Healthy Weight Loss
Today millions of people all over the world are frustrated with obesity and the dangerous diseases associated with it. Most of them would give anything to find a perfectly healthy weight loss diet.
Are you one of them?
This is how we can plan a safe, simple and healthy weight loss food plan that you can follow all your life.
Our breakfast generally includes dishes like chapatis, pohe, upama, idli, dosa and thalipith.
Our lunch and dinner include chapatis, bhakri, rice, dals, and vegetables.
The food of South Indians revolves around idli, dosa and rice and sambar.
Of these chapatis, bhakri and rice are made from cereals.
Dals and sambar are made from pulses.
Idli and dosa are made from rice and udid dal, so they include both cereals and pulses.
Wheat, rice, jowar, bajri, nachani, oats, and corn are cereals.
Red gram, green gram, Bengal gram, lentils, and legumes are pulses.
Together they not only provide us with adequate carbohydrates and energy, a wide range of vitamins, minerals and fiber but also most of our protein needs.
Fruits and vegetables provide us with a wide range of vitamins, minerals, antioxidants, and fiber to make our food more complete.
The cooking oil and the concealed fat in every food that we eat provide us with the essential fats that we need.
Eating a wide variety of foods along these provides us with adequate nutrition including vitamins and minerals.
In addition to this, we need to ensure that we get enough Vitamin B12, the essential fats omega 3 and Vitamin D, too.
Vitamin B12 is available only in animal source foods like milk, eggs, flesh, and fish.
Vegetarians need to consume 2.5 to 3 cups of milk every day to get the necessary Vitamin B12 daily.
Omega 3 fatty acids are an important component of the essential fats that our body needs. Amongst other functions, they also protect our heart from coronary artery disease.
Omega 3 is of two types, the sea source and the vegetable source omega 3.
Of these, the sea source omega 3 is more potent in protecting the heart than the vegetable source omega 3.
Unfortunately, it is available only in sea fish. But few Indians eat fish.
One solution to this problem is to take omega 3 supplements.
There are very few natural food sources of Vitamin D. Fortunately our bodies build Vitamin D when our skin is exposed to sunlight. We can get adequate Vitamin D by getting exposed to about 5 minutes of sunlight daily.
Thus chapati, rice, bhakri, idli, dosa, dal, sambar, usal, pithla, vegetables, milk, fruit and sea fish and a healthy cooking oil make up a completely balanced diet!
Along with this, we also have to avoid the following high carbohydrate and high-fat foods to keep our calorie consumption moderate.
Avoid high carbohydrate foods like Sugar, jaggery, sago, honey, rava, maida and refined flours.
Avoid high-fat foods like groundnuts, coconut, sesame, cream, ghee, butter, cheese, and full cream paneer.
Also avoid fried foods, bakery products, and fast foods.
This is the simplest, safest and healthiest food plan that you can follow lifelong to become slim and healthy for a lifetime. Call it the healthiest weight loss diet, if you like!
Once you settle into this kind of food plan and you can reduce a little bit of rice and chapatis from your meals, even half a chapati and half a bowl rice would be fine for most people and start walking twice a day. Slowly you can reach a level of a brisk walk of half an hour twice a day.
If you persist, you will start losing weight healthily and happily and slim down in due course of a few months, your skin and hair health will be at their best and your blood pressure, sugar, cholesterol, triglycerides levels will correct themselves and you will get fighting fit.
This is the only safe and simple way of living that can make you slim and healthy for a lifetime!
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