10/08/2016
In my knowledge & experience there is no short cut to weight reduction by diet restriction & exercise only. You need to modify the diet in such a way that satiety is achieved and food intake results in negative calorie balance. Once you achieve this for sufficient time period your metabolism adjusts in such a way that your food intake reduces automatically. This can be achieved by type of food intake & timing of the food intake with regular moderate physical activity. Best way is start with high protein diet such as eggs, & or chicken for non veg. & germinating gram & moong soya, etc. in sufficient quantity for food satiety in morning breakfast. This should be the largest meal of the day. This reduces calorie intake and also prolongs satiety. You do not feel eating again for long.
Second avoid taking refined sugar, carbohydrates which are main culprits for fat deposition, as they increase insulin level which converts extra glucose formed from refined carbohydrates to fat in the body. This fat is more harmful as it is also deposited in blood vessels. To replace wheat, switch to multigrain chapati or if due to taste unable to take this, minimise intake of whole wheat atta roti.
Before lunch and dinner fill your belly with lot of fruits first then salads then take lot of green vegetables dals and if still need take one or two chapati. This will fulfil your satiety, reduce bad calories, increase vitamin & mineral intake from salads fruits & vegetables. Rice is better than chapati as it has more complex carbohydrates but is still to be restricted as it also has more calories. Young people like pizza which should not have base of maida, you can have whole wheat atta base which is better with lot of cheese & other vegetables on top. Burgers must be avoided at all cost.
Proteins in the evening is also recommended. Take food 2 hrs before sleeping. Lot of water is also essential. Potato is also complex carbohydrate & can be taken in moderation. In fact it is difficult to change the habit in the beginning. But with time body makes adjustments for the better, & with metabolic changes energy (calorie) balance becomes negative, & you start losing weight & your craving for food also reduces which is the main culprit against weight loss.
