Hey, today I'll be talking about what diet one should follow to be able to lose weight effectively. One thing I want to make clear is that there is no shortcut to lose weight as claimed by many. The only thing one loses quickly is the muscle mass. After this, once the diet is over, the muscle mass lost is replaced by more fat. The fat, in fact, is put on more quickly as calorie burning muscles are lost and your basal metabolic rate (BMR) reduces.
Now lets see what our food is made up of. First of all, it consists of two - macro and micro nutrients.
1. Macronutrients: These consist of 3 things which are required in large amounts (grams). These are carbs proteins and fats. Carbs are like the fuel for your body. The fire of the burning carbs fuels the burning of fat (kreb's cycle) or synthesis of muscle. If enough carbs are not provided and fats are also in low quantity the body burns muscles to produce energy. Proteins are also important to gain muscles. Fats, which are always considered the bad part of food, are in fact required in the body(some vitamins are only fat soluble). They are just a concentrated source of energy. So if your daily output is high, no need to worry about eating fats.
2. Micronutrients: These consist of various vitamins and minerals which are mainly required in milligrams or may be grams.
Now if you eat all the regular foods (that we eat here in India), i.e. some complex carbs, some proteins, some fats mixed with proper amounts of fruits and milk and milk products, you get the above mentioned nutrients in the required amounts and you can add on whatever is required more. For eg: to gain muscle you can add more proteins with every meal. But if you follow diets, say, Atkins or ketogenic diet, you need to consult a nutritionist because there are a lot of nutrients which are not supplied to the body and thus are needed in supplement form.
So, to lose weight, in an all natural way, to avoid any and all side effects, eat a normal diet consisting of a good mix of carbs, proteins and fats. Just remember to eat as many calories as you can burn, to maintain a weight and less calories to lose weight. This can be done by calculating the number of calories. You'll have to do a little bit of reasearch on the net to find the chart. I'm preparing one, and will publish it as soon as possible. So just bear with me for now.
The main point to take here is that one should eat a balanced diet, not excluding any nutrient. This would surely be one leg of the tripod achieved(exercise, diet and rest)! Also remember to eat everything but not in excess. Keep one day for binge eating in a week if that helps. Also avoid alcohol because its just empty calories. Also if one day you are not able to have the required calories, skip that day's workout, otherwise it will do more harm to you than good. Okay, so next time I'll try and put up a calorie chart about various food stuffs. Cya! Happy exercising.
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