of us have probably gained 2-3kgs in the last few weeks of festivals
As our lives
go back to the quiet routine many are depressed with feeling heavy
and the immediate reaction is, let me just starve for a few days,
let me try one of those diets that will help me lose 5kgs in a week
Gm diet, Cabbage soup etc. Others decide to do a fast for 2 days
every week till new years and some decide to either skip breakfast
or dinner for the next one month. Surely all of you will lose weight
but the sad part is that you do some profound damage to your body
by all these methods.
you skip a balanced meal, when ever you do just soups, salads, fruits
at a meal, whenever your total calorie intake for a day goes below
1000 cals, you send a very dangerous message to your body. The message
is there is some crisis in his/her life and food supply shortage,
she is facing famine or drought and she may die. Intake is less
so cut down expenditure. The biggest part of our calorie expenditure
for a day is on basal metabolic rate or the ticking of all the cells,
tissues and organs of your body.
food intake suddenly drops drastically the body slows the BMR or
the ticking. This is very dangerous as your calorie burning capacity
is going down. i.e. earlier you were eating 2000 cals and burning
2000 cals a day and maintaining weight. After a fast you will be
burning only 1000 cals a day since the BMR has slowed down. So when
you fast and skip meals you will lose your 2-3 kgs weight but in
the future when ever you eat more than 1000 cals you will be gaining
weight. The BMR goes down, which can happen in a short period of
fasting or skipping meals and then you are predisposing your self
to a future of rapid weight gain. It takes months to build up ones
BMR. This is why you see the yoyo effect in your body. Rapid losses
and rapid gains.
irreparable damage happens with bad dieting and fasting and that
is the loss of not only fat tissue but also muscle. Every day one
requires a good supply of protein through the diet for tissue building
and repair and maintenance of the body. On an average an adult requires
about 60-70gm protein daily distributed in 3 meals, that is 20+20+20gms.
Protein comes from dhals/pulses, milk/curds, egg white, fish and
poultry. (soya, nuts and meats are best avoided as they give protein
along with a lot of fat)
you skip a meal one portion of protein for that day is lost. When
you fast and starve eating only soup or fruit or veggies for a whole
day, almost all the protein required for that day is not supplied.
The body has to manufacture, hair, skin, muscle everyday so when
there is a marked deficiency of protein in the diet the body breaks
down existing muscle tissue and supplies it for the days need. The
end result is you will have lost some kgs on your scale but also
find the skin on your face wrinkling and the rest of your body sagging
and an aged look appearing which can never be rectified. So how
ever desperate you feel don’t resort to skipping meals and
fasting after feasting. Learn to eat regular balanced meals, drinking
2-3 liters of water, eat plenty of raw salads and fruits and make
sure you walk 20-30minutes daily and you will be back in shape by
the New Year. Walk, Water, Diet (Healthy Eating) is the Miracle
Formula to be Fit and Beautiful.
To be continued...