There is also the fear of looking old due to nutritional deficiency while dieting.
There is no shortage of ways to lose weight around. Among the multitude of ways, some ways reduce weight but in other ways harm the body. As a result, the impression of age is appearing on the body before the normal time.
“Calculating calories before and after meals can be important for some people,” says Whitney Stewart, a registered dietitian in the US. But far more important than that is following a healthy balanced diet.”
In a report published on itthis.com, he added, “I see many people who are counting calories and eating to lose weight but are eating processed, nutritionally poor foods. These foods do not provide adequate amounts of dietary fiber, unsaturated fats, omega-3 fatty acids, etc. Providing the body with adequate amounts of the nutrients it needs will facilitate weight loss and longevity.”
“One of the biggest mistakes in weight loss is creating a calorie deficit without considering the source of the calories,” says Lauren Harris-Pincus, founder of Nutrition Staring You USA and author of The Everything Easy Pre-Diabetes Cookbook.
A high protein intake is important when trying to lose weight. Now, while reducing the calorie intake, even if the protein intake is reduced, there is a problem.
A controlled diet reduces both fat and muscle mass. And if the muscles decrease, the metabolism slows down, physical strength decreases, and bone loss increases.
So every day food must contain 25 to 30 grams of protein. It would be ideal to choose protein sources that contain ‘whole grains’, edible fiber, and heart-healthy fats.
Something else instead of a meal
Sara Chatfield, a nutritionist at the “Health Channel” in the United States, says, “Eating ‘meal replacement’ instead of meals, such as shakes, bars, etc., is not only harmful to the body, but it is also difficult to maintain the weight that is lost after eating them.”
Because most ‘mill replacement’ products go through extensive processing. Extra sugar is added to it. If these are part of regular diet, various chronic diseases will take root in the body.
Cutting out carbs
“Popular fads like the keto diet, the Atkins diet, etc. have made carbs the enemy of the body,” says Chatfield. Avoiding excess sugar and refined carbohydrates in food is beneficial for health and weight loss. But the ‘complex carbohydrates’ found in fresh fruits, ‘starchy’ vegetables, ‘whole grains’ etc. are very beneficial for the body.”
This ingredient protects the body from premature aging. These foods also provide dietary fiber and other essential nutrients.
Cut out fat
Bandana Seth, another US nutritionist and author of ‘My Indian Table: Quick and Tasty Vegetarian Recipes’, says, “The idea that you have to cut out all fat to lose weight is wrong. Fat is also essential to sustain the existence of the body.”
Protein and carbohydrates have 4 calories per gram, while fat has 9 calories per gram. That is, fat is high in calories.
But good heart health requires fats found in nuts, seeds, avocados, extra virgin olive oil, salmon, etc. This fat is important for the brain. And these foods are delicious.