Weight loss: Plan to shed those extra kilos? Are you looking for a simple and effective healthy food chart to follow? Is the abundance of weight loss advice on the Internet shocked you? Not fret, we have covered you. Remember, a healthy weight loss trip is a permanent process that requires time, patience and unwavering dedication. In fact, centuries-pride states that “the slow and steady race wins” when it comes to achieving your desired weight goals, it is true. Instead of being very strict on themselves, experts recommend maintaining a balanced diet to ensure overall nutrition. But what is really a balanced diet? According to advisory nutritionist Rupali Dutta, it is defined as maintaining a healthy food chart that meets all the nutritional requirements of your body. In this article, we will highlight some spontaneous strategies to help creating a healthy food chart and bid farewell to those unwanted love handles. keep reading.
Does nutritional effects lose weight? Is there any relationship between nutrition and weight?
It is no secret that the calories you consume and drink daily affect your weight directly. If you burn the same amount of calories that you consume, then your body weight will remain stable. However, if you consume more calories than your body burning, your weight increases. Conversely, if you consume less calories, you lose weight, but you may suffer from nutritional deficiencies and related health risks. Therefore, a report of Harvard School of Public Health emphasizes the importance of planning your healthy food charts to understand your body’s dietary needs and to maximize the nutrients consumed over time.
How much is each nutrient required for effective weight loss?
Our body requires a balanced combination of various macro and micronutrients to work properly and maintain a healthy weight. However, the required amounts of nutrients can vary from person to another. Rupali Dutta explains, “Nutritional requirements are determined by a person’s age, gender, body weight and physical condition. While adults require nutrients to ensure optimal body functions, infants and children need nutrients for development.” Interestingly, children require two to three times the amount of nutrients per kilogram of body weight compared to adults. “On the other hand, pregnancy and lactation require various amounts of nutrients to support proper fetal development to avoid the risks of obesity.”
Therefore, it is always recommended to consult with experts and adapt a healthy food chart with the right amount of nutrients according to your body type.
Also read: Is honey better than sugar in diabetes diet than sugar? Bustle some myths
Photo Credit: ISTOCK
What nutrients are ideal for weight loss diet? Do nutrients help burn abdominal fat?
Although the requirements of nutrients vary from person to another, a report by Harvard School of Public Health states that “specific food options can provide essential nutrients and help effectively in weight management.” Interestingly, food management foods also help reduce the risk of heart disease, diabetes and other chronic diseases. Conversely, foods and beverages that contribute to weight gain, such as sophisticated grains and sugars drinks, also contribute to chronic diseases, according to reports. Therefore, without further movement, let’s find out some smart strategies to include the essential nutrients in your weight -loss diet.
Weight loss: 5 essential elements for inclusion in your healthy diet chart
1. Swear by fruits and vegetables:
“Eating your greens” is probably the first step in creating a healthy food chart. Fruits and vegetables are packed with fiber, protein, antioxidants, minerals and vitamins that promote smooth physical functions. Including greens in your diet helps you keep hydrated and detox, and promotes metabolism, allowing you to facilitate the spontaneous burning of calories daily. You can get many fruits and vegetables throughout the year to add diversity and nutritional goodness to your food.
2. Create healthy meat options:
Meat is an excellent source of protein, one of the three essential macronutrients that support your overall health and vitality. However, it is necessary to consider the type of meat you consume. While chicken is a good source of protein with low carbs, red meat can add excess cholesterol to your body, causing health problems. When we are not suggesting that you leave completely red meat, experts recommend modeling its consumption and choosing chicken as a healthy option.
3. Choose whole grains:
Whole grains have less calories than sophisticated grains such as white bread or maida. A study published in the Journal Nutrient found that the entire grain promoted metabolism and increased the number of calories by reducing the number of calories created during digestion. Find some of the best full grain options for weight loss here.
4. Stay hydrated:
If you ask any nutritionist for weight loss suggestions, the first piece of advice will be likely to ensure that you are drinking enough water. Have you ever wondered why? This is because water helps keep your body hydrated, promotes the flow of blood and oxygen in your cells, and efficiently removes toxins. These factor, in turn, support digestion and metabolism, causing healthy weight loss. Learn more about the importance of staying hydrated and how many glasses of water your body needs every day.
5. Use the power of probiotics:
To say it directly, curd, buttermilk, lassi, kanji, and fermented rice-based foods such as dosa and idli are some of the best probiotic options that you will find. Probiotics, as explained by webmd, promotes the growth of beneficial bacteria in your intestine and helps in breaking nutrients to extract energy from food. This, in turn, helps promote metabolism, facilitates healthy weight loss.
Also read: Still struggling to reduce abdominal fat? First dig these foods!
Photo Credit: ISTOCK
Now when you have these smart tips at your disposal, include them in your healthy food chart and effectively shed those extra pounds. Meanwhile, here are some nutritious dishes to increase your weight loss diet.
Disclaimer: This material including advice only provides general information. This is not an alternative to qualified medical opinion in any way. Always consult an expert or your own doctor for more information. NDTV does not claim responsibility for this information.
