Rely on Nutrients, t Weight Photo Credit: Foodie & nbsp
New Delhi: When you are on a weight loss journey, often measuring your weight over and over again to achieve your desired goal. And it can often get frustrating when you see your weight fluctuate between high and low, or worst of all, when it's on a plateau. But remember, instead of just focusing on the scales, it's better to focus on the amount and quality of nutrients you are getting from your diet, and never take short cuts. Here are the best ways to keep counting on nutrients, not just weight:
Don't cut off a large food group – The internet is awash with information about losing weight and it usually results in cutting off a large food group, especially carbohydrates. If you don't eat carbohydrates or follow a low-carb diet, you will increase your intake of fats and proteins and set unrealistic expectations. When you are low on carbohydrates, glycogen stores (the form in which carbohydrates are stored) are depleted and you may experience tiredness, exhaustion and brain fog. It can also drain the energy you need. Glycogen stores also act as an energy source for the central nervous system. Instead of cutting off carbohydrates drastically, you need to include good carbohydrates that can be obtained from whole grains such as whole wheat, ragi, bajra, jowar, oats, brown rice, quinoa, buckwheat, fruits, and vegetables.
Fats are in To lose weight, many of us fall back on a simple calculation – cut fat off the diet! But does it work? Absolutely not! Fats are just as important as any other macro or micronutrient. The main goal should be to choose good fats (monounsaturated or polyunsaturated) and reduce unhealthy bad fats (saturated). Vitamins like A, D, E, and K can be absorbed by your body in the presence of fats. They isolate, protect the nerves and serve as a source of energy. You need to include good sources of fat such as nuts, seeds, dairy products, lean meat, eggs, fatty fish, avocados, extra virgin olive or flaxseed oil, ghee, or coconut oil in your diet.
Dig Diet Drinks Diet drinks may look irresistible and appealing when looking for weight loss, but the truth is, diet drinks are loaded with artificial sugar. These fake sugars are actually faking your body and asking for more sugar. The mix of carbonated water and artificial sweeteners that can add up to calorie count with no nutritional value. So it's better to have healthy drinks like coconut water, sugar-free lemonade, or freshly made vegetable juice.
Make way for rainbow Regularly consuming 3-5 servings of colorful fruits and vegetables a day can do wonders for your health. You always need to remember that not all calories are created equal and the point is not always to eat less. The calories obtained from fruits and vegetables are many nutrients that are rich in phytonutrients and antioxidants. Include a variety of fruits and vegetables in your diet and choose seasonal rather than frozen ones.
Stick to a routine – Following a yo-yo diet with no set meal times can make it difficult for your body to process the beneficial nutrients. Aside from including healthy fats, carbohydrates, proteins, vitamins, and minerals in your diet, plan your day well. Make time for freshly prepared homemade meals, take some time to exercise, and make sure you engage in some form of mental activity such as meditation.
So instead of starving yourself, opt for a nutrient-rich diet. When your body is not receiving essential nutrients, your metabolism can decrease, resulting in weight gain instead of weight loss. If you don't eat all day, you can eat a lot at once at the end of the day, which also leads to weight gain. Eat regularly and keep your food intake healthy and in moderation.