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Here are a few simple steps to effective dieting

Published: 17th October 2012 08:59 AM  |   Last Updated: 17th October 2012 08:59 AM   |  A+A-

DIET-ALERT

When it comes to weight loss, usually the first thing that comes to the mind is dieting. More often than not people get tempted to shed those extra kilos by starving themselves for a few days. However the health experts don’t recommend such dieting, the weight lost through crash dieting comes back as soon as people start having their scrumptious meals. Moreover, dieting can make the body weak debarring it of required nutrients. It’s better to diet consciously and in fact in a healthy manner. There are some healthy dieting tips, which if followed sincerely, can definitely enable you to maintain a vigorous body.

The most effective diet tip is drinking lot of water, as water is the most important catalyst in losing weight and keeping it off. Water works as a natural appetite suppressant by keeping stomach full with no possibility of dehydration, which leads to hunger cravings. It also helps in flushing out toxins from the body and keeping it hydrated. It facilitates mobilization of stored fat by helping the kidneys flush out waste.

Most of the people think that by skipping breakfast, they would avoid extra calories; thus it will reduce their weight. But this is absolutely wrong. Once you skip breakfast, it will make you hungrier later in the day leading to distorted satiety signals (in which it’s hard to make out when you’re full). It actually results in eating more. In case you don’t get time to have breakfast, have a liquid meal to fuel your body.

Eating foods rich in fibre helps to keep food moving through bowels. Like water, fiber rich foods bulk you up and make you feel full. As a matter of fact, a person can lose around 10 pounds a year just by doubling his fiber intake.

High fiber foods are usually low in calories and fill you up quickly. So, eating more of fiber rich food means you’re having fewer calories. On an average, a person consumes about 8g of fiber every day, but many health experts suggest 25g. You can start your day with a high fiber cereal; prefer eating fibre throughout the day.

Most of the experts assert that fat causes obesity, raises your cholesterol and causes heart disease, but this is not exactly true. The point to consider is, if fat is that bad, why it makes part of our natural diet chain?

So, here comes the answer. Fat provides the body with essential fatty acids (like linoleic and linolenic acids), which are required for normal reproduction and growth, over and above for production of prostaglandin, a hormone like compound that regulates blood pressure, blood clotting, and inflammation. A healthy diet suggests eating healthy fats, which includes cold-water fish, mackerel and salmon, nuts, and olive oil.

Few people know that protein is a great weight control tool. Due to its immediate satiety factor and for keeping full for longer periods, protein acts as a tool to weight management.

It helps in balancing out carbs by preventing insulin spikes that can cause a drain in energy and sugar cravings. Protein also helps in maintaining muscle mass, which is vital in the fat burning process. A person must take at least 20 per cent of calories in the form of proteins.

 



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