Smart way to Diet

Diet is bit of a misnomer that refers to healthy nutrition. Though most people realize its value find it to be a tall order to adhere to it. Many amongst us think of it as a sad phenomena and this mostly leads to a series of frustrating events and depression as they are left harried in harnessing their appetite.A so called “dieting episode” seldom leads to satisfying results for long term. It has to be a way of life and success can be achieved by following certain thumb rules. It involves exercising control over the mind and yes, it does take a herculean mind with a will power that will not fade away with the sight of an extra cheese burger or vanish with the hedonistic aroma of a biryani.

If you are looking forward to weight loss and are keen on modifying your eating habits for good, here are some pointers that will help you get started as you  tread this path.

•  Don’t resort to extreme restriction

Exercising extreme restriction only leads to frustration. Instead, first cut down on portion size of high fat foods that you feel like gorging on and resisting is simply impossible. Go in for a piece or two of a pizza instead of the whole one and make sure you ask for one without extra cheese. Add two paneer cubes to your regular salad that you otherwise find boring. Decorate your clear soup with a little cheese sprinkled on it to make it appetizing.

Restrictions often elevate the degree of desire of a particular food. It is therefore always wise to satisfy such cravings by offering yourself tiny portions of favorite foods. Otherwise it leads to binge eating. For instance, have that tiny piece of the gulab jamun that you can’t resist or else the want of eating a sweet might make you gobble up an entire chocolate bar, which of course is even worse.

• Do not starve yourself

Famished, is certainly the wrong word for anyone who aims at healthy eating. Starvation is complete no-no (1). Eating sensibly is the smart alternative. The trick lies in satisfying yourself yet going easy on the calorie count.  A bowl of clear soup and a platter of fresh salad included in a meal promise a full belly without the burden of excess of calories. A glass of buttermilk or chaas can occasionally replace the soup.

Healthful eating also entails eating nothing less than three meals a day viz a good wholesome breakfast, a healthy lunch and a light and early dinner.

• Educate yourself

Learn about the calorie content of certain commonly consumed foods. This will guide in making correct food choices.

• Drink, drink and drink….water

Whenever thirsty and parched, remember water is your best bet. Cut down on consumption of sweetened beverages and fizzy drink. They cause an unnecessary calorie overload.

And lastly, enjoy your meals to the hilt.  Following these simple guidelines will surely aid you in achieving a higher level of comfort while you make efforts to shun the harmful eating habits.

 

REFERENCES

1.       Johnstone, Faber P, Lobley G, Gibney E, Elia M, Afolabi PR, Jahoor F, Jackson AA, Stubbs J, Alexander M. The effect of total starvation and very low energy diet in lean men on kinetics of whole body protein and five hepatic secretory proteins .Am J Physiol Endocrinol Metab 293:E1580-E1589, 2007.