It is well-known that calorie deficit is the way to go if you want to lose weight but that is only sustainable and efficient if you have a nutrient-dense diet that supports you while you cut down on calories. There are many diet plans but many of them may be unsuitable for you as everyone has a different body composition and body goals. So we have come up with a few things that you may keep in mind when you make your own diet plan for weight loss.
Nutrient-rich diet > Calorie-rich diet
Eating a nutritionally adequate diet consisting of a wide variety of foods is very important to create a healthy diet. That is because nutrient-dense food allows us to consume a higher amount of food that is fiber-rich, has abundant vitamins and minerals than calorie-rich foods.
Some sources of nutrient-rich foods may include walnuts, avocados, berries, flaxseed, prunes, potatoes, cheese even, etc.
To summarize: A nutrient-rich diet means more healthy options to support your body during your transformation. A diet that covers all food items essential for fuelling your body for its functions and helping you lose those extra inches.
Moderate your sugars
Studies have shown that too much sugar leads to insulin resistance which in turn makes people to crave more food, especially sugar. Studies have also shown worrisome connections between sugar and heart diseases and high blood pressure. So the best way to satisfy your sugar cravings is to find alternatives that are healthier.
Some alternatives to satisfy sugar cravings are Dark chocolate, blueberries, fruits, snack bars, and yogurt.
To summarize: Excess sugar intake is strongly associated with weight gain, even in people who don’t have a sedentary lifestyle and it’s better to turn to alternatives to satisfy your cravings.
Protein is the way to become a PRO
There is no doubt that an adequate amount of dietary protein and related essential amino acids are required by all individuals. Protein also majorly helps feeling satiated for longer as it slows down digestion making us feel fuller for longer. And that in itself is also one of the reasons why you shouldn’t have it excessively. An average adult needs to consume at least 0.8 grams of protein for every kilogram of their weight.
Some sources of protein may include soybeans, lentils, meat, nuts, etc.
If you would like to fulfill your daily protein requirements without giving up taste, then we highly recommend you try our FITFEAST PROTEIN CHIPS, a tasty and healthy snack to help you avoid a protein-deficient diet.
To summarize: Protein helps build body tissue and regulate metabolism and plays a major role in supporting the body during weight loss and thus needs to be a part of your personalised weight-loss diet.
Don’t cheat on your body
Research shows that people tend to gorge on more unhealthy food that slows down the progress so far on their diet. Instead avoid stopping yourself completely from junk food, rather eat a bite or two when you want to satisfy your cravings. This will help you not give into your cravings completely after holding them off for a long time and stuff yourself as a result. The best way to enjoy your favourite food is to consume it as a meal once a week and not stress yourself out for it.
To summarize: Cheat days make you hog on food because you’ve held on to your cravings for too long and resulting you eating them out of proportion, so avoid them.
Don’t curb on carbs!
Carbohydrates are major in three types: simple carbohydrates or sugar, complex carbohydrates or starches, and dietary fibers. Most foods in the starch, fruit and vegetable exchanges contain a high percentage of carbohydrates, primarily complex carbs, which should constitute at least 55-60% of the daily caloric intake of most individuals and athletes.
MYTH: CARBS ARE BAD
TRUTH: Most ingested carbs are initially converted into blood glucose and used for energy or stored as liver and muscle glycogen, but only excess carbs may be converted into fat!
Some sources of carbohydrates are oats, bananas, beetroots, sweet potatoes, etc.
To summarize: Complex carbohydrates are a major source of fiber and help burn calories better during exercise and energises the body. Only excess carbohydrates are bad for health, which is the case with everything because excess of nothing is good, is it?
Stay hungry Stay Unfoolish
It is important to eat mindfully rather than eating stomach full. Aim to feel satisfied and not hungry anymore, rather than full. The stomach produces hydrochloric acid to break down food and if you overeat, the acid may back up into the esophagus, resulting in heartburn.
Some ways to avoid overeating are eating slowly and chewing on your food meticulously, and drinking a good amount of water sometime before your meals.
To summarize: The essence of weight loss is calorie deficit and thus eating mindfully is the way to go. But this doesn’t mean you have to or need to starve yourself, only don’t fill your stomach till its brim.
Water is the elixir of weight loss
Drinking a good amount of water helps people shed weight for the simple reason that it has absolutely zero calories and is a pronounced hunger suppressant, that is, it makes people feel fuller and induces them to eat lesser food. An average adult should consume at least 1 liter of water for every 20 kgs of their weight. Drinking abundant quantities of water should definitely be a part of your weight loss diet, as it also increases the number of calories you burn, which is known as “resting energy expenditure”.
To summarize: Water barely has any bad effects on your diet. It fills your stomach without increasing calorie intake. In short, water is the magic potion to reach your weight loss goals.
Some additional tips:
- Calculate your TDEE- Total Daily Energy Expenditure.
- Set a 20-25% calorie deficit.
- Minimum 3-4 different vegetables per day in your diet.
- Minimum 1-2 different fruits per day in your diet.