biggest secret to permanent weight control is to maintain a high
Basal Metabolic Rate. This simply means that the ticking of all
the organs, tissues and cells with in the body must be kept at a
high rate. One of the biggest factors determining the rate of BMR
is the amount of muscle tissue in your body as compared to the amount
of fat tissue.
with very low percentage of fat on their body have a high BMR. Most
of their body is composed of muscle tissue. Muscle is active or
working tissue and this makes the BMR high. Those who have a large
percentage of fat in their body have a low BMR as fat is almost
inactive and sleeping tissue.
Those who are
lean must not over indulge in fatty foods and deposit fat unnecessarily
and spoil their body composition and BMR. Those who are already
over weight or obese must make a very serious commitment to eat
correctly and correct this body composition and BMR rather than
just go on crash diets, skip meals and continue to indulge on fatty
every meal with carbohydrate and protein food is the key. Bread,
rice, chapatti, cornflakes, oats, idli, dosa, noodles, pasta, corn,
jowar, bajra, ragi, plus fruits, jam, sugar etc., are all carbohydrate
food. Dhals/pulses, milk/curd, egg white, chicken, fish, and meat
are all protein foods. Bread and jam, or chapatti and sugar are
only carbohydrates and incorrect balance. It has to be bread, jam
and a glass of milk, bread and egg or parata and curd or dhal.
A lunch of roti
and sabji (vegetables) is not balanced, similarly, veg fried rice
or just lime rice and pickle are all incorrect. It has to be roti,
dhal and sabji. Veg fried rice with chicken or egg or sprouts. Lime
rice with dhal or channa curry etc., so that both carbohydrates
and protein foods are combined.
Today most dieters
believe that dinner should be just soup and salad. This is very
harmful and dangerous. Dinner should be a light meal but still the
carbs, protein combination must be kept. We recommend roti, dhal,
curds and salads at night. Whole wheat bread, egg white, sprouts
or channa salad and a veg soup is an alternative. Non veg is best
eaten at lunch time and avoid at dinner as it tends to take a long
time to digest and gets deposited as fat when you sleep.
second secret to a high BMR is to eat plenty of salads, fruits and
whole grained cereals instead of refined cereals. Rice, white bread,
idli, dosa, rava, poha, beaten rice, noodles, pasta, maida etc are
all refined cereals where as atta, whole wheat bread, ragi, oats,
cornflakes, jowar, bajra, are whole cereals. When the body tries
to digest these whole cereals it has to work harder to break down
the fiber and therefore the BMR goes up. Similarly when digesting
raw salads and fruits instead of cooked veggies and juices the body
works harder, burns more calories and has a higher BMR. We recommend
1-2 cups of raw salad daily with lunch and dinner and at least 2
fruits to be eaten around 11am and 6 pm instead of other fatty snacks.