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Summer- Best Time to Shed Weight

Ritika Samaddar, chief dietician, Max Healthcare, Delhi, explains that the weather is such that it automatically changes people's eating habits

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Weight Loss
Here's the secret to maintaining weight loss. Pixabay

If you want to get into shape and shed those extra pounds, now is the best time to start. Summer is setting in and being slim and healthy in this season does not mean you have to go on a strict diet, say experts.

Ritika Samaddar, chief dietician, Max Healthcare, Delhi, explains that the weather is such that it automatically changes people’s eating habits.

“Drastic weight loss is easily possible in summers as compared to winters because one can exercise more in the season, does not overeat because of the slow body system and at the same time can consume more fluids that fill up the body. All these lead to a major weight loss,” Samaddar told IANS.

Representational image.
Representational image. Pixabay

The first basic step to lose weight is to break meals into various categories – early morning breakfast, breakfast, mid morning snack, lunch, evening snack and dinner.

Nidhi S. Yadav, head, clinical nutrition, Fortis Healthcare, explains how to go about it.

“One should start the day with a glass of lukewarm water and honey. For a tea drinker, it should be a cup of tea with Marie biscuits and two or three walnuts or almonds. This should be followed by a breakfast – one can have muesli, oats, cornflakes with egg white,” she said.

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“After an interval of two hours, one can go for salads or fruits. Lunch should consist of two chapatis made of multi-grain flour, a bowl of dal and green vegetables. Evening snacks can comprise a cup of tea with idli or dhokla or roasted channa.

“Dinner should consist of vegetable soup, brown bread or chapatis and veggies. If one feels hungry before going to sleep, one can have a glass of milk,” she said.

Having fruits is essential to keep calories at bay, but one should avoid banana, mango and grapes as they are high on calories. It is better to go for watermelons, melons and sweet lime. One should either have fruits 40 minutes before a meal or two hours after a meal.

Fruit juices are a big no for a weight loss regime.

Drinking hot water is very helpful in weight loss.
Drinking hot water is very helpful in weight loss. Pixabay

Other avoidable foods are usual things like full fat milk, fried greasy foods, sugar and sugar products, refined cereals like maida and maida products such as samosa, kachori and bhatura, suggests Swati Bhardwaj, head, nutrition and fatty acid research at the National Diabetes, Obesity and Cholesterol Foundation (N-DOC).

Even red meats one should avoid, she added.

“Skimmed milk, whole grain cereals (porridge), whole pulses, green leafy vegetables, salads and lean meats – chicken or fish (grilled or steamed or roasted) should be included in the diet for a speedy weight loss,” she said.

Hot water is advised when a person is following a weight loss regime. The intake of hot water helps in smooth functioning of the digestive system, but it does not have a direct connection with weight loss, points out dieticians.

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Slow metabolism is also the cause of excess weight gain. To speed up the weight loss process one should take care of it.

“Hot water with honey and lemon maintains the metabolic cycle and removes toxins from the body which indirectly helps in weight loss. Three teaspoons of Isabgol with a glass of water before dinner not only helps in reducing weight but also reduces the blood sugar levels,” said Yadav. (Bollywood Country)

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The Dangers of Following Fad Diets: Recognizing the Top 3 Signs

Here are the side effects of following a fad diet

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Fad Diets
In short, a fad diet is one that is “here today and gone tomorrow.”. Lifetime Stock

Almost everyone has tried a diet of some sort in their lifetime, typically with the goal of shedding some extra pounds. Today, there are so many diet plans and regimens out there that if you did a basic Google search, your mind would be overloaded with a plethora of information, leaving you to wreck your brain figuring out which one is best and which one you should try. From diet pills to flat tummy teas, are these dieting plans even effective and sustainable? The more important question you need to be asking yourself is, “are these dieting fads even safe?”

According to nutrition experts, the biggest area where diets tend to fail is its sustainability. There are diets out there that will definitely get the weight off of you but they’re not sustainable, meaning that as soon as you deviate from the diet, all the weight you initially lost, will quickly find its way back to you. Sure, you might be able to go without carbs or try a diet that’s high in fiber, but your body can only properly function for so long without certain nutrients. So these fad diets might help you to shed those unwanted pounds but what is that diet doing to your body in the process? It’s potentially putting your body in danger of certain health risks.

What is a Fad Diet?

In short, a fad diet is one that is “here today and gone tomorrow.” Dieticians refer to fad diets as meal plans that are extremely restrictive with small amounts of foods to consume OR it’s a meal plan with an odd combination of foods; you will typically consume these foods in a short amount of time and lose weight very quickly.

Fad diets
Fad diets include foods that are consumed in a short amount of time and lose weight very quickly. Lifetime Stock

Some fad diet examples include but are not limited to:

  • Atkins Diet
  • Keto Diet
  • South Beach Diet
  • Military Diet

These diets definitely would help people shed the pounds but they weren’t sustainable. Studies have shown that 90% of people who lose weight on these fad diets end up gaining more weight back than they originally lost… why? Because those diets are not sustainable or realistic. The average person with a moderately busy lifestyle would not be able to maintain a lifestyle on these diets, especially when you’re in a rush to lose the weight quickly.
Trying to lose the weight quickly where you start to run into those health risks. Take a look at some of the signs that let you know that a fad diet is negatively affecting your health.

Fad Diets Leave You Feeling Hungry and Fatigued

Being on a fad diet, you’ll be consuming foods low in calories and in carbohydrates. What does that mean? That means that you’re more than likely going to be malnourished. The state of malnutrition can put your body in a metabolic state called “starvation mode.” Starvation mode is what’s going to make you still feel hungry even after you’ve eaten. That’s because that fad diet is so restricted. Not only will you feel hungry still but you’ll also feel fatigued as well.

Instead of resorting to fad diets, there is a diet where you consume a well-balanced diet and lose weight at the same time. The Mediterranean Diet is a diet that has good fats in it that will leave you feeling full all while not consuming very many calories. The recipes are all delicious and also promote heart health. From delicious chicken recipes to a simple recipe for stuffed peppers, the Mediterranean diet is one that’s not only delicious but it’s also sustainable.

Fad Diets Have a Negative Impact on Your Hormones and Metabolism

You know how your body needs fuel to thrive? Well, food is your body’s fuel and in order for your body to properly function, you have to give our body the right kind of fuel (food). It’s almost like putting gas in your car. In order for your car to drive, it requires a certain type of gas. If you put regular unleaded fuel in a car that requires premium, that car is not going to run… that same theory applies to your body.

Fad diets
According to nutrition experts, fad diets are failure as they are not sustainable. Lifetime Stock

As mentioned earlier, fad diets restrict your food intake, which also means that you’re missing out on important nutrients your body needs to function properly. Without those calories from the food you eat, your body won’t be able to use the energy from those foods. So instead of losing weight, your body will indeed do the opposite and store fat because your body has gone into starvation mode.

Can Cause You to Have an Unhealthy Relationship With Food

With these fad diets, you’re so restricted that when you make the mistake of eating something that’s not on your diet, it can cause you to feel guilty for deviating from your diet, which can, in turn, cause you to stress over it… the next thing you know, you find yourself struggling with yet another failed diet, leaving you to stress eat.

According to verywellfit.com, the best way to stop this unealth relationship with food is to find the source of your stress eating. Well, the source is going to be easy to find because it’s your quick-fix diet. If you can kick the diet that’s causing you to stress eat, your health will improve and you won’t have those random food cravings. If you were eating a well-balanced diet, your body wouldn’t even crave those unhealthy foods. 

Be Realistic in Your Approach to Weight Loss

When people make the decision to lose weight, they want the result to happen right away and that’s the reason why a lot of people turn to these fad diets but instead of resorting to fad diets that put your health at risk, try taking a realistic approach to your weight loss? 

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Taking a realistic approach means knowing that it’s not something that’s going to happen overnight. You need to practice patience and embrace a long-term approach to weight loss where you will over time learn sustainable eating habits and make healthier food choices.