Diet for weight loss
Obesity is the most prevalent form of malnutrition across the globe. In India, the prevalence of obesity is 12.6% in women and 9.3% in men. This means that more than a 100 million people are obese in India.
“A low-calorie, high-nutrition diet that helps lose weight without compromising the person’s health is thus recommended,” says Bangalore-based nutritionist, Priyannka Aashu Singh, who is with Portea Medical, which is a home healthcare provider.
“There has been a lot of hue and cry about low carb diets. One must understand that although a low carbohydrate and a high-fat diet (Atkins diet) has been shown to cause weight loss of about 3.3 kg in six months, there has been no significant difference in the weight loss after 12 months when compared to low fat diets,” Singh said.
Water should be the main beverage and drinks with high sugar content, such as soft drinks and fruit juices, should be limited or avoided.
Singh said such a diet may lead to constipation due to low fibre intake and kidney stones. Carbohydrates are not bad; however, it must be borne in mind that a high intake of simple carbohydrates from sodas, candy, and pastries will cause weight gain. On the contrary, complex carbs from oats, brown rice, and dal provide energy and are important for overall health.
Indians have this myth, that 5–6 small meals is a lot of eating in a day, but that is not true. On the contrary, the amount of calories you consume in three major meals is a lot for the body to take as compared to five-six small meals.
Now these meals don’t mean a full plate has to be consumed. It simply means to munch a handful of snacks or one fruit in between your main meals just to obtain a steady stream of energy throughout the day.
Singh laid out a daily diet chart for us, which is low on calories and high on nutrition: