Smart eating

HI

Losing a kilo is neither good news nor gaining a kilo bad news if what is lost is body fat and what is gained is muscle mass




<!----> <!---->Managing weight is always a challenge. It is important to understand the right way to do it, with emphasis on achieving improved body composition, that is, adding muscle and decreasing body fat.
<!----> <!---->The basic principle of managing weight is energy balance (energy input vs output), which is very simple,yet takes a lot of creativity to put in practice.Energy input relates to the energy giving nutrients,which are carbohydrates,fats and proteins.Vitamins and minerals do not provide energy.So the key to managing your energy intake is accounting for macronutrient quantity and proportion.
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What is macronutrient modulation? <!----> <!---->

A series of documented research indicates that the key factor in any weight management programme is the total caloric intake.Weight loss can be achieved through decreased caloric intake,weight gain by increasing caloric
intake and weight maintenance by rationing it. After defining the total amount of calories to reach a target weight,the next step is to set correct proportions of the energy giving nutrients – carbohydrates,proteins and fats.
<!----> <!---->A diet,which is extremely low in carbohydrates favours water loss and very often,may give false results in terms of weight loss,which is essentially water loss.Such diet can also cause loss of muscle mass.A diet very high in protein may have a high satiety value,may help conserve muscle mass,but overdoing it on a long term basis can damage your kidneys.A diet high in fats can have an adverse effect on the lipid profile of a person if the quality of fats is poor.
<!----> <!---->An extreme tilted slant of any of these macronutrients is not desirable and is most commonly seen in the so-called FAD diets.
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Why teenagers are a priority? <!----> <!---->

Teens is a crucial phase of growth.What we sow in this phase of life,we reap in our adulthood.It is therefore important to build a solid foundation by providing quality food and adequate physical activity.This favours muscle growth and decrease of fat deposits.
<!----> <!---->Poor nutrition at this age is a double-edged sword.Obesity sets the stage for degenerative diseases like heart disease,diabetes,cancers, and is invariably coupled with a host of nutritional deficiencies which can compromise immunity.On the other hand,inadequate intake of food to look slim can make the body weak, which,over a period of time would lead to a
malnourished state,fragile bones,and decreased muscle mass.

So how to eat smart?

Eating smart is an art,which teenagers need to develop.The basic rules for the same are Get variety in whatever you consume,both as foods and food preparations.It’s a good idea to try different milkshakes,variety of salads,variation in non-veg preparations,vegetable and fruit juices,etc. Consolidate your eating.This helps you gain nutritionally and also economise on the time and effort.Combining a milk preparation with cereal,fruits,nuts and a protein supplement makes an all in one input.Likewise,a lot of nutritious and practical combinations can be prepared.
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Teenage Friendly Substitutes –

Substitute high fat with low fat milk in the form of milkshakes,flips,fruit lassi,fruit salads,porridge, cream soups with skimmed milk powder or a protein supplement.Cut down on added sugar and salt.Substitute white bread with butter and jam,with brown bread-vegetable chutney sandwiches,or wraps of roti with hummus, soya,egg,paneer,steamed or grilled chicken fillings.Substitute wafers,chips,potato fries with bhel,chana chat,chatpata salad,dahi bada,dhokla,patra,soya nuts,raisins,dates,almond,walnut,til,laddoos,or peanut chikki.
<!----> <!---->Use quality foods in varied forms and make them a part of foods which you like to eat whether it is a dosa,pizza,burger,fried rice or pav bhaji.
<!----> <!---->Be wise when it comes to selecting a drink.
Say no to aerated drinks which give you empty calories.Say yes to beverages like fresh lime soda,buttermilk,citrus fruit juices,vegetable juices,kokum,soups preferably without added cream.
<!----> <!---->Schedule your meals in your routine.Be practical in your choice of foods.Seek professional help for options.
<!----> <!---->Do self-monitoring.At the end of the day sit back and evaluate your choices with the checklist drawn and see what you missed out and why.Implement corrective actions.

FAT / WEIGHT LOSS FOOD PRIORITIES



1.

Load your diet with plenty of fibrous vegetables and fruits. Select a variety including leafy vegetables, coloured vegetables and fruits, peas, all variety of beans, citrus fruits that are high in soluble fibre. Make sure each meal has a vegetable or a fruit (fresh or minimally cooked).

2.

Get good quality fats in your diet. Incorporate good amounts of oilseeds like flax (alsi), til seeds, methi seeds, melon seeds and nuts like walnuts, almonds, and groundnuts in your daily diet. Decide on the amounts based on your weight status.

3.

Add on the extra bit of protein, as Indian diet on the whole is known to be low in proteins.Vegetarian sources are soya, pulses, dals, nuts and oilseeds, low fat milk and curds. Non-vegetarians can emphasize on fish and lean chicken, egg whites.

4.

Ensure adequate amounts of good quality complex and fibrous sources of carbohydrates. Some of the options are whole pulses, coarse cereals like bajra, ragi, jowar, thalipeeth, oat bran, wheat flakes etc.

5.

Say no to all refined starches like breads, naans, roomali roti, bakery buns, pavs, etc.

6.

Eat five to six small frequent meals.

7.

Get the exercise ‘vitamin’ every day (60 minutes of accumulated physical activity – brisk walk, play helps in weight loss).

LEAN BODY MASS / WEIGHT GAINING PRIORITIES WITH HEALTHY FOOD OPTIONS <!----> <!---->

Garden cress seeds ladoo (garden cress seeds, fresh coconut , jaggery and fat)
<!----> <!---->Til and dalia chikki (til seeds, dalia, jaggery)
<!----> <!---->Stuffed roti (wheat flour with stuffing of chana dal, peas, paneer, cheese, soya)
<!----> <!---->Stuffed cutlets (potato, riceflakes, nutrella, vegetables and seasonings)
<!----> <!---->Dal and pulse preparations with green leafy vegetables
<!----> <!---->Dal dhokli, dal bati, jowar and bajra bhakri,
<!----> <!---->Patra (colocascia leaves, chana flour, jaggery)
<!----> <!---->Egg and milk based preparations (caramel pudding, egg frankie, porridges, eggnogs)
<!----> <!---->Citrus juices, guava, amla juice.
<!----> <!---->Animal foods preferably fish, chicken
<!----> <!---->Thus the bottom line is whether it is fat loss or increase in lean body mass, it is the quantity of calories coupled with the right macronutrient modulation that will get you the best and healthy results.


Admin Note: Here are relevant links on weight management

http://www.indusladies.com/forums/keep-fit-and-maintain-shape/201564-new-mommies-get-back-your.html
http://www.indusladies.com/forums/k...e/201969-avoid-the-weight-loss-disasters.html
http://www.indusladies.com/forums/indian-diet-and-nutrition/157982-tried-enough-lose-weight-bt.html
http://www.indusladies.com/forums/k...shape/164750-weight-loss-tips-dr-surabhi.html
http://www.indusladies.com/forums/keep-fit-and-maintain-shape/157659-failed-attempts.html
http://www.indusladies.com/forums/keep-fit-and-maintain-shape/87948-lose-your-weight-not-your.html
http://www.indusladies.com/forums/indian-diet-and-nutrition/173997-diet-to-reduce-weight-2.html
http://www.indusladies.com/forums/fertility-and-trying-to-conceive/126666-my-salute-to-all.html
http://www.indusladies.com/forums/k...201310-you-feeding-your-stomach-feelings.html
http://www.indusladies.com/forums/forward-messages-and-jokes/137346-ways-to-avoid-overeating.html


Eat healthy and stay fit :thumbsup