Our food comprises of five essential nutrients – carbohydrates, fats, proteins, vitamins and minerals. Carbohydrates, fats, and proteins are macronutrients, i.e. they are required in large quantities to fuel your body.The main source of energy comes from the carbs that you eat.Fats supply more than twice the energy supplied by carbs. The excess calories that you consume is stored as fat in your body. Minerals and vitamins are micronutrients. They are required in very small amounts. A balanced diet includes a variety of foods in amounts appropriate for your physiological needs.
Your weight loss diet could be depriving you nutrients
Vitamins play a part in all the processes of your body and help maintain overall wellbeing. They are needed for proper metabolism and normal growth. There are 13 vitamins – Vitamins A, B group, C, D, E and K. Minerals are critical for the health of your muscle, bone, heart and brain. Meeting your daily protein requirements may be a challenge if you are on a vegetarian or vegan diet.
When you diet, you restrict your calorie intake by regulating the type and amount ofcarbs and fatsyou eat. In the process your daily requirements of vitamins and minerals may not be met. Findings,from a research on four popular diet plans,haveindicated a high likelihood of micronutrient deficiency when you are on a diet. And micronutrient deficiency has been linked to a higher risk of obesity and other debilitating diseases.
Eat right to lose weight
Weight-loss diets focus on the macronutrient content, often overlooking your micronutrient needs. Instead, the emphasis should be on eating right. Opt for a plan that gets you results without compromising on your nutrient requirements. There are no shortcuts. Aim to lose weight gradually. Reduce your calorie intake. You don’t have to cut out on any food.Eat in moderation. Reduce your carbs and fat intake. But do not eliminate the entire food group. Replace the ‘bad’ simple carbohydrates with the ‘good’ complex carbohydrates. Swap the junk food for healthier alternatives. Highly processed foods, sodas, candies, white bread, etc. contain ‘bad’ carbs. With no vitamins and minerals, they are just ‘empty calories’.Reach out for whole, unprocessed foods. Consume more vegetables and fruits. Dietary supplements may be recommendedto make up for any deficiencies in your diet.
Increase your physical activity
Physical activity helps burn calories. Choose an activity that you enjoy. Walk 20-30 min daily.Hit the gym. If you are not the gym-type, choose a sport of your interest. Join a dance class and dance your way to fitness.If you are pressed for time, simple changes to your habits like walking to your neighbourhood shop, taking a walk while talking on your phone, using the stairs instead of a lift, etc. can help burn few calories.
