on a diet seems to be the in thing today. At any social gathering
the conversation at least once through the evening is focused on
fitness or weight loss. Fantastic, atleast everybody is more aware
and health conscious or weight conscious.
But, we need
to be very, very careful about what we are doing or trying. Many
diets, machines, powders and pills are available, but many or most
can have seriously damaging effects on your body. The biggest damage
you can do is to lose weight and spoil your body composition. The
normal body is composed of 30% bone and fluid, 15% fat mass and
55% muscle mass. The 30% bone and fluid is constant in an adult
body. When you are over weight or obese the fat mass may become
30-40% and then the muscle mass will be 40-30% only.
The ideal weight
loss should be to bring down or reduce the fat mass while we try
to preserve and build up the muscle mass. In order to do this one
must be very aware of the composition of food, the fat contents
of food and the importance of exercise in building up your muscle
mass. Beena, decides to eat only boiled vegetables and chapatti
for a month. She sticks to her commitment but occasionally, about
once a week, she indulges in a masala dosa or a cream pastry. By
the end of the month she has lost 6kgs. Wonderful weight loss and
she also got away with those dosas and pastries.
along with it her hair has started falling and her skin has begun
to sag. What is wrong? The problem is their is no protein in her
diet. Only vegetables and roti gives you carbohydrate energy but
you need protein namely milk, curd, dhal/pulses, egg or non-veg
daily in the diet to build up your muscles and supply material for
daily hair growth. Also if a fat percent analysis is done you will
see that the fat loss will not be so good as the fat from the dosa
and pastry would have got deposited but the muscle loss will be
very high as for 30 days there is hardly any protein in the diet.
day the body requires a balanced amount of carbohydrate foods -
bread, rice, cereal, roti, vegetables, fruits etc. protein foods
as mentioned above and 2-4 tsp unsaturated oil which is used for
seasoning of vegetables(sabji), dhals etc. Even while losing weight
this basic carbohydrate, protein and little fat, requirement of
the body must be met on a daily basis. If any dieting is done, even
for a day, without this basic mix of food the body composition is
destroyed and vitamin, mineral deficiency occurs.
So we do not
recommend any unbalanced diets, fasting for one day a week or any
powder shake meal substitutes for weight reduction. For us weight
reduction is healthy balanced eating and completely cutting out
fatty food. Yes, fatty food means all the goodies but nothing will
happen to any body if they abstain from goodies for few days. In
one month you can lose 3kgs of fat, in 3 months you can lose about
10kgs. What is 3 months of your life time to be healthy and fit
for the rest of your life?
means healthy eating and completely avoiding fatty foods –
cream of milk, icecream, butter, ghee, cheese, paneer, all fried
foods and snacks, pickles, papad, pastries, desserts, chocolates,
mittai, red meats and mayonnaise.
After you have
reached your target weight you may eat a fatty food once or twice
a week to maintain weight but during the reduction phase, don’t
touch it !!!