Dieting Fundamentals

**Many women grumble about weight loss that it is one of the most distressing and strenuous things to do. Contrary to the popular belief, losing weight is quite an easy task if one is aware of the dieting basics. It s simple – keep a check on calorie intake. The key to weight loss is burning more calories than consuming. Simply put, one should start exercising more and stop eating junk – sugar, red meat, soda, cheese, to name a few.

**Eating fruits and vegetables is a healthy choice, recommended by many dieticians. Indeed it is. But in order to maintain a nutritional balance, the body also requires dairy products and meat which are downright neglected by many women. Yes, cheese, butter and chicken wings add a few more inches to the waistline. However, some dairy and meat products are not only healthy, but also add no extra flab to the body.

**Switch red meats with white meat poultry, fish and egg whites. Fish is an excellent source of protein and omega 3 fatty acids and contains least amount of calories – definitely a better choice than other meats. White meat and egg whites are rich in protein and protect us against cardiovascular diseases. All these are low in fat and sugar, and contain essential nutrients.   

**When cooking, one should stick to grilling and baking rather than frying which adds calories to the food. Cooking in oil, ghee or butter also increases the amount of calorie; hence, one must eat her vegetables and fruits raw or boiled. One should drink vegetable juices whenever possible and avoid fruit juices strictly because fruits are most beneficial when eaten whole.

**Spinach, beetroot, cucumber, gourd (louki), broccoli, cabbage, strawberries, apples, oranges, papaya, pomegranate, watermelon and guavas should be included in the diet. They are all rich in fiber, antioxidants, and minerals and provide adequate nutrients. Dalia is good option for breakfast. A glass of low fat milk and a cup of curd must be included in daily diet.

**Never eat upto the point where the stomach begins to feel full because stuffing isn t the right approach. Get rid of the old routine – breakfast, lunch and dinner and split them in five to six meals a day. As the food portions are reduced, one steers clear of overeating. Saturated fats, Tran’s fats and sugar are the main culprits, try and stay away from them. Switch sugar with honey and fats with protein and water. These two give a feeling of being full and curb appetite.

**Speaking of appetite, don t starve. Eat whenever hunger strikes, just choose a healthy snack over a cheesy one. Body burns more calories when the stomach is full. If it s full with calories, it will burn only the calories in the stomach and if it s full with protein and minerals, it will burn calories that are accumulated in different parts of the body. Exercising is just as important as eating right. Yoga, cardio, weights or even strenuous household chores, anything will do as long as it helps burn calories.

Indian Foods that cut out fat

Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.
Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.
Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.
Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.
Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.
Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.
Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Moong dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption.
Honey : It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.
Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss.