Here's Your Healthy Diet Plan for Weight Loss
Obesity is one of the greatest challenges people are facing these days. As per a recent WHO report, the obesity rate across the world has tripled since 1975. India is expected to have 27 million obese children by 2030, ranking second in the world after China, says another report.
Aren’t the statistics alarming?
Obesity also leads to many lifestyle diseases like diabetes and cardiovascular disorders. So, it is extremely important to check on those flabs to stay fit and healthy.
Are you too struggling to get rid of those extra pounds? Especially, as mostly you are working from home these days and a well-stocked fridge is all yours.
Make sure you eat right and do not binge on that large pack of potato chips often. Maintain a proper diet plan to achieve your weight loss goal and stay healthy.
How to Choose a Diet Plan?
Have you ever been on a diet plan suggested by your friend or colleague, but failed to stick to it for long? Or, tried to follow a fad diet under the influence of a viral social media post and found it unworthy?
We all must understand that we have not gained those extra kilos overnight, so we can’t even shed them overnight. Weight loss is a journey and as per experts, it is the slower the better.
Most people think it’s going to be a costly affair to maintain a proper diet plan and is usually difficult to stick to.
Well, it’s not always essential to include fancy and expensive food items in your diet plan for effective weight loss. Fortunately, most of the components of a balanced diet are available in every household. We just need to plan smart.
According to health experts, the diet, you are accustomed to, since childhood is the best diet plan to reduce weight. We just need to meet our calorie intake and ensure having a balanced diet.
Per-day calorie requirement depends on an individual’s body type, height, weight, age, and few other parameters. Depending on these parameters, an adult woman should have 1600-2400 calories per day whereas an adult man should have 2000-3000 calories per day.
A Balanced Diet to meet your calorie requirements
Carbohydrates, proteins, fats, vitamins and minerals, roughage, and water are the seven components of a balanced diet Balancing these components for every meal serve our purpose.
Let’s understand the role of each component.
Most of us think that carbohydrates are not good for our health and we look for a no-carb diet when it comes to weight loss. However, carbohydrates are an essential component as they are easy to digest and are the main source of energy for our body. 45-60% of our diet must consist of carbohydrates.
However, we should try to avoid simple carbohydrates like white rice, maida (all-purpose flour), potatoes, sugar, candies, and sweetened beverages.
Complex carbohydrates are a must in our diet as they are rich in fiber and keep us full for longer hours. Brown rice, barley, buckwheat, oatmeal, vegetables like cabbage, broccoli, carrot, and other green vegetables are rich sources of complex carbohydrates.
Fruits like apples, bananas, guavas, and oranges are rich in fiber and rich in complex carbohydrates. Prefer having a whole fruit instead of juices.
Proteins are the building blocks of our body and must comprise 15-20% of our diet. Including proteins in every meal of the day helps in building muscle mass which in turn boosts metabolism. Here’s more on how to boost your metabolism.
Proteins keep you full for long and thus prevents overeating. You may replace some of your carbs and fats with proteins to speed up your weight loss.
Meat, fish, pulses, beans, soya, dairy products like milk, cottage cheese (paneer), and yoghurt are rich sources of protein.
Fats are often misunderstood, but if consumed smartly, are beneficial for our health.
They should make for 30% of your daily calorie intake as they play a vital role in your body.
When it comes to fats, we must avoid trans fat (present in french fries, donuts, fried chicken, cakes, and cookies) and limit the intake of saturated fats like butter, ghee, cheese, coconut and palm oil, and red meat.
Replace trans fat and saturated fat with essential unsaturated fats and remain stress-free regarding your fat intake.
Unsaturated fats are good fat and mostly come from fish, vegetables, seeds, and nuts. Omega-3 and Omega-6 fatty acids are two major types of unsaturated fats that help maintain your cardiovascular health.
Consider using olive oil, mustard oil, sesame oil, sunflower oil, and soyabean oil for cooking. Include walnuts, flax seeds, and fish like salmon, mackerel, and sardines to get the benefits of unsaturated fat.
4. Vitamins and Minerals
These are the essential nutrients as they bolster your immune system and strengthen your bones.
The vitamins that are essential for our body are Vitamin A, B, C, D, E, and K. Calcium, sodium, potassium, magnesium, iron, iodine and zinc are some of the minerals that are important for our body.
Vegetables and fruits are rich sources of vitamins and minerals and hence, should be included in everyday diet. Nuts and seeds are also packed with an array of minerals. Dairy products like milk, soya, and yoghurt also provide us with essential vitamins and minerals.
Roughage, also known as dietary fibers, has multiple health benefits. Apart from boosting your gut health and improving digestion, they help in maintaining a healthy heart and managing blood sugar.
Whole grains, leafy vegetables, and fruits are a rich source of roughage. Include a good portion of salad and fruits in your diet to make for the roughage intake.
Water is one of the essential components of a balanced diet as it carries nutrients and oxygen to the body cells. It aids digestion, flushes out waste from the body, and regulates body temperature.
Water boosts metabolism and thus helps in weight loss. One must drink 3-4 liters of water every day.
Healthy Diet Plan for Weight Loss
A balanced healthy diet consisting of all the above components is the key to weight loss. Eat right and at regular times to maintain your body weight.
Here’s a list of items that make four meals a day. Include them in your diet plan as they can help you in significant weight loss.