What you need to do before dieting
Going on a diet? Before you begin, here’s all you need to know about what happens when you eliminate certain food groups
Bread and rice, common starchy carbs, get a bad rap for being calorie-dense. How would you fare without them? Radhika Kalre, owner of Balanced Body (balancedbody.in), a nutrition, Pilates and personal training studio in Mumbai, says: “They are the main source of energy for your brain and muscles.” No carbs, and you’ll be lethargic and slow-functioning.
Many studies have shown that excessive intake of sugar is connected to everything from premature ageing to cancer, so no wonder that the food group is villainized. But note the key word here: excessive. Radhika says, “Sugars are important, as they help the release of insulin, which allows your body cells to absorb nutrition.” Avoid refined sugars and you should be okay.
“You need this for the absorption of fat-soluble vitamins (A, D, E and K), plus it helps keep you full and makes food more palatable,” says Radhika. “Cutting out all fat will cause deficiencies, which can slow down the healing of wounds, cause sight problems, fatigue and dry, lifeless skin.” Swap the ghee, butter and cream in your diet for olive oil, and cheesy, fried snacks for nuts.
Eat right: A meal plan
•Take a dinner plate and mentally divide it into four quarters. At each meal, fill two sections with vegetables (the more
varied, the better) and a fruit.
•Fill the third quarter with a serving of protein such as
lentils, beans, tofu, fish or lean meat.
•In the remaining quarter, put in wholegrain foods like roti, pasta, or brown rice.
•This way you cover all food groups in just the right amounts.
Also read: How to achieve perfect matte skin