Weight Loss Diet : The Do’s & Don’ts of Dieting

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Shed Those Extra Pounds Quickly! Try The Best Weight Loss Diet Today

Weight Loss Diet
Weight Loss Diet

A weight loss diet is a type of eating plan that helps people lose weight. Many different types of diets fall under the category of weight loss diets. These diets vary greatly in what they restrict and what foods they allow.

These diets may be low-calorie or high-fat, vegan or carnivorous, and they all share a similar goal. Which is reducing body fat. While some people lose weight on these diets naturally, others have to work at it. To lose weight, you need to reduce calories consumed and increase calories burned.

Also read: Weight Loss Tips based on Healthy Diet, Lifestyle changes and an effective Exercise

According to the World Health Organization (WHO), Indians consume around 2,500 calories per day. However, the actual number may vary depending upon age, gender, lifestyle factors, and geographical location. In rural India, the daily calorie intake is likely to be less than 1,800 calories. A person who consumes about 2,000 calories a day would weigh 64 kgs at 5’10” height.

Calories Per Day Vs Weight:

Calories Per Day Vs Weight
Calories Per Day Vs Weight

A normal adult male between 18-30 years old would have a weight range of 55 – 75kgs and an average body mass index (BMI) of 20 to 25. According to the WHO, a BMI between 18.5 and 24.9 indicates a ‘normal’ weight, while a BMI above 25 indicates overweight. Thus, if we take the average calorie intake of 2,500 calories per person per day, then we get a total of 1250 calories per kg of bodyweight. So, a 60kg man would need 6,250 calories per day to maintain his weight.

Points to Remember when opting for Dieting:

  • DO eat breakfast
  • DON’T skip meals
  • DO drink plenty of water
  • DON’T starve yourself
  • DO exercise regularly
  • DON’T overdo it
  • DO watch portion sizes

Do You Want To Lose Weight?

Weight loss diet chart
Weight loss diet chart

Weight loss does not just mean losing pounds; it means losing unhealthy inches around your waistline as well. Once you have lost the excess fat, you’ll feel healthier than ever before! Not only does this make your body look good, it makes it easier to move around and helps prevent illnesses and diseases such as high blood pressure and diabetes.

While a weight loss diet program may seem difficult to start, it’s quite simple. You don’t even have to go out and buy expensive equipment or take time off work. A lot of people get started with a basic weight loss diet plan that incorporates exercise and proper nutrition.

What is the basal metabolic rate (BMR)?

BMR is the number of calories your body burns at rest, just being alive. You can calculate your BMR using a formula called Harris-Benedict.

Harris-Benedict Formula: The BMR is calculated by adding together your weight, height, age, gender, and activity level. Then, subtract 10% of your total calorie intake and multiply by 1.55.

Example: If you weigh 200 lbs and are 35 years old, your BMR would be about 2,500 calories per day. This number doesn’t take into account differences between males and females, nor does it account for any additional daily activities requiring extra calories. If you have a high BMR, you may find yourself eating more than usual. And if you have a low BMR, you may eat less than normal.

The recommended daily caloric intake to lose weight ranges from 1200 to 2000 calories. The exact amount of calories varies based on several factors including your current weight, activity level, age, gender, and height. The following chart shows how many calories you need for various heights and weights.

Weight loss. Body fat. What’s the difference? And why does it matter?

You might not realize it, but there are a lot of everyday health complications that can happen from too much body fat. When we reduce our intake of certain types of calories and increase our consumption of others, we cause ourselves to lose weight. But this doesn’t mean we’ll automatically be slimmer down there.

This is a problem for all of us, but especially those that are young and old. Body fat comes in many forms. It can be found under the skin (subcutaneous), around internal organs (visceral), and even inside your body’s muscles and bones (glycogen). Body fat can be measured    using calipers, as well as with many imaging techniques such as MRI and MRT scans, among others.

The progress of health in the world has rapidly improved, mainly because of the aging population. People are getting older, which means that more people have weight loss and body fat issues. The number of people struggling with weight and body fat continues to rise every day so there’s no doubt that this issue is going to become even more prevalent.

What is the main reason for weight gain:

Many factors contribute to weight gain including genetics, lifestyle, hormonal changes, age, environment, diet, etc. All these things affect our bodies differently. To lose weight safely, we need to understand what causes us to gain weight.

Here are some reasons why we get fat.

  • We eat too much food
  • We don’t exercise enough
  • Our eating habits change over time
  • Hormone imbalances
  • Stress causes us to store sugar as fat

Weight gain can also occur due to certain medications, side effects of drugs, diabetes, thyroid issues, hormone imbalance, cancer, malnutrition, pregnancy, adrenal fatigue, stress & anxiety, parasites, allergies, illness, depression, low immunity, and a poor diet. The first step towards weight loss is to understand why we gain weight. From here, we can take action to make sure we reach our goals. We want to focus on the following two aspects while losing weight.

  • First, we need to understand how each aspect of our life contributes to weight gain. By doing this, we can understand where we have control over our lives and how we should work towards making positive changes.
  • Second, we have to find solutions to counteract the negative aspects. When we do this, we can ensure that we never experience a relapse after reaching our goal.

By understanding how various aspects of the problems cause us to gain weight, we can find effective ways to tackle them. Below are some tips to help you get fit and stay motivated.

Indian weight loss diet plan – What is it?

The concept of the “Indian diet” is based on Ayurveda – the ancient Hindu system of medicine. It includes vegetarian food only, lots of water, and moderate exercise. Ayurveda believes that the body needs a certain amount of fat, sugar, and protein, and if these things get less than their due share then they cause disease. So, the right balance of them keeps our body fit and healthy.

1. Vegetables:

Vegetables
Vegetables

Vegetables are a great way to get your daily intake of vitamins and minerals without having to worry about calories. The serving size should consist of leafy greens, beans, peas, carrots, cauliflower, broccoli, tomatoes, potatoes, onions, garlic, mushrooms, and green chilies. These foods provide fiber, protein, iron, zinc, vitamin C, folate, and B-complex vitamins.

2. Fruits:

Fruits
Fruits

Fruits are packed full of antioxidants and vitamins, including Vitamin C, E, K, B-complex, beta carotene, folic acid, thiamine, riboflavin, and niacin, pantothenic acid, biotin, copper, manganese, phosphorus, potassium, selenium, sodium, and zinc. You’ll find these nutrients in berries, citrus fruits, melons, grapes, apples, pears, plums, peaches, mangoes, papaya, pineapple, kiwi fruit, watermelon, strawberries, cherries, apricots, oranges, and persimmons.

3. Grains:

Grains
Grains

Grains are a good source of complex carbohydrates and help keep blood sugar levels steady throughout the day. Whole grains are rich in fiber, protein, iron, and B vitamins. Brown rice, quinoa, oats, millet, barley, buckwheat, amaranth, bulgur wheat, corn, couscous, spelled, whole wheat pasta, brown bread, oatmeal, rye flour, and wheat bran are some examples of high-quality grains.

4. Legumes:

Legumes
Legumes

Legumes are a great source of protein, fiber, iron, zinc, B vitamins, and magnesium. Beans, lentils, chickpeas, soybeans, black-eyed peas, adzuki beans, navy beans, mung beans, lima beans, and kidney beans are some examples of legumes.

5. Dairy:

Dairy
Dairy

Dairy products are a great source of calcium and vitamin D. Milk, cheese, yogurt, butter, cottage cheese, sour cream, kefir, and ice cream are some examples of dairy.

6. Nuts and Seeds:

Nuts and Seeds
Nuts and Seeds

Nuts and seeds are a great source of unsaturated fats, protein, fiber, and minerals. Almonds, cashews, hazelnuts, pistachios, sunflower seeds, pumpkin seeds, sesame seeds, flaxseeds, hemp seeds, walnuts, and pine nuts are some examples of nuts and seeds.

7. Fish:

Fish
Fish

Fish is a great source of omega-3 fatty acids, protein, and iodine. Salmon, trout, tuna, cod, halibut, snapper, herring, anchovies, sardines, and pilchards are some examples of fish.

Is Exercise Necessary for Weight loss?

Exercise plays a significant role in a successful weight loss diet plan. If you burn calories, you lose weight. But what if you aren’t burning enough calories? That’s where exercise comes in. By exercising regularly, you increase your metabolic rate by about 5-10% and help break down fats faster.

But how much should you do? Well, depending on your age, gender, and physical fitness level, you need to find an appropriate amount of exercise that works best for you based on your personal goals. And remember, it doesn’t matter whether you exercise three times a week or once a month. Just five minutes a day is still better than nothing at all. 

In the end,

If you have been looking for a solution to losing weight, remember that it isn’t as hard as you might think. All you need to do is cut down your calorie intake and get plenty of exercises. If you have any problems following through on your plan, keep in mind that the Internet is full of helpful resources. You can also ask any questions that you might have of your doctor or family members.

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