Diet to be Followed to Reduce Weight
The success of any diet plan depends on having planned the intake of food which provides only the necessary calories for the perfect working of the body and no excess calories which may be stored in the body as fat in various parts of the body. It is necessary to have a nutritious and well balanced diet which includes the necessary quantity of carbohydrates, proteins, vitamins, minerals and essential fats. Drastic diet plans will make you only look lethargic and undernourished. The weight loss diet should contain foods that will boost the metabolic rate of the body and at the same time add less calories. When you are creating an diet plan for weight loss, you need to consider certain important factors. It is necessary to consider the gender, age, weight, metabolic rate, activity level, health condition of the person for whom the plan is created. To create the perfect weight loss diet, it is also necessary to have an idea about the weight loss foods available in the particular area. Select food items that easily available from the grocery store or from the nearby supermarkets. You should also know how to cook the food in the ideal way to achieve weight loss. Below are some of the weight loss diet that can be included in your routine.
1. NEVER SKIP A MEAL:
Eat a 6 meals a day in a smaller portions with right amount of food either having a just two meals a day .It will keep you full and help to reduce weight
2. DRINK MORE WATER:
Water is essential for keeping the body hydrated and we’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much. Drinking two cold glasses of water before meals not only fills you up so you eat less, but can up your metabolism while you eat by about 40%.It also takes up space in your stomach so you’ll feel fuller while taking in less calories.
3. AVOID SWEET INTAKE:
Many people replace sugar with artificial sweeteners in the belief that this will reduce their calorie intake and cause weight loss. Several studies, however, have failed to show any positive effect on weight loss by consuming artificial sweeteners instead of plain sugar. This could be because the body increases insulin secretion in anticipation that the sugar will appear in the blood. When this doesn’t happen, blood sugar drops and hunger increases. Artificial sweeteners can maintain an addiction to sweets and lead to snack cravings. If you’re having trouble losing weight so we suggest that you completely avoid sweeteners
4. CUT THE SALT INTAKE:
Salt is a big contribution in weight gain. Salt has a sodium contain in it.Eating more than the needed 1 tablespoon of salt each day will cause you to retain water and weight gain. If you eat more salty foods such as salty snacks (chips, namkeen, etc) ,you will become thirsty and the urge to drink water is a good indication but it is due to your sodium intake is too high. As your sodium levels get high your body asks for more water to dilute the sodium by making you thirsty. When you limit the amount of salt intake your body will begin to remove the unwanted water weight
5. SPICE YOUR FOOD:
Spices also help to weight reduction to a certain limit. You can include cinnamon (Dalchini), cloves (lavang), cumin seeds (jeera), ginger(adhrak), mustard seeds(rai), turmeric(haldi) and black pepper(kalimirch) in various food preparations for weight loss. By adding spices to your food it will help you to increases your metabolism and help you to burn more calories.
6: TAKE A RIGHT AMOUNT OF SLEEP:
Sleep well and sleep right. You need to give it enough time for that. Seven-eight hours of sleep every night is essential. Sleeping lesser or more could lead to accumulation of fat. So make sure you get enough rest. Less Sleep, on the other, comes with sugar cravings. It also has a bad effect on weight .So your body needs to recover and regenerate itself after a long working day.
7. HAVE A GREEN TEA:
Green tea is loaded with antioxidants and various substances that are beneficial for health. Green Tea Contains Substances That Can Help You Lose Fat .Green tea could help with weight loss, is by reducing appetite Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss.
8. ADD WHOLE GRAINS TO YOUR DIET:
Whole-grain foods are an important part of any healthy diet. If you are trying to lose weight, you need to include whole grains in your diet. Whole grains are rich in fiber and have low fat. Whole grains contain protein, minerals, vitamins which are needed for maintaining good health. Whole grains are high in fiber, so they help to keep you full for longer time and regulate your digestion. So you eat less and can help you lose weightsome of the whole grains food are wheat(gheu),corn(makka),oats,barely (jau). . People who regularly include whole grains in their diet have a lower risk of obesity and lower cholesterol levels.
9. EAT MORE FRUITS AND VEGETABLES:
The vegetables and fruits are the best option for diet. If you eat more fruits and vegetables, you shouldn’t feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks. You can also use various low-calorie vegetables and fruits in the Indian diet to lose weight. Vegetables such as bell peppers, cabbage, mushrooms, onions and tomatoes have very low calories. Low-calorie fruits for weight loss include lemons, grapes, apple, pears, oranges, plums, strawberries, watermelon, etc.
10. INCLUDE PROTEIN IN YOUR EACH MEAL:
Going on a protein diet may help you control your hunger, which could help you loseweight.You can try it by adding some extra protein to your daily meals .some of the foods which have proteins are fish, eggs(whiteportion), curd(dahi), lentils(dals), chicken(high protein contain in chicken breast) etc.