Diet

Diet

A change in nutritional intake and exercise routine will affect the rate of metabolism.  As you increase calories, body heat is produced; there is an increase in the rate of metabolism; and you may experience growth in muscle mass.  With reduced calories, metabolism slows down; the production of thyroid hormones decreases; and muscle mass may shrink.  Always ensure that your intake of calories is never less than your RMR.

By taking a balanced diet, you can ensure that your body is supplied with all vital nutrients in different foods.  If you are trying to lose weight, you should plan your diet so that it can provide you with energy for the increased level of activity. You must ensure that it is low in saturated fats, cholesterol, simple sugars, and salt. Eat a diet, which is high in fibres and fresh, organic whole foods.  Make sure that your diet supplies you with all essential minerals, vitamins, and nutrients. A deficiency of these may make you feel fatigued or may lead to more serious health complications.

Complex Carbohydrates

Pasta, rice, cereals, breads, and potatoes are the most important sources of complex carbohydrates.  Some of these are also good sources of vitamin B.  Flour is also included in this category. However, you should be careful while buying flour.  Most flour available in the market is refined and contains fat and sugars.  This makes it high in calorie content.  If you are on a weight loss program, prefer whole grain to refined foods.  Brown rice, wholemeal pasta, wholemeal flour, and whole grain cereals are rich in fibre, thereby lowering the quantity of fat that is assimilated during every meal.  This, in effect, will lower the number of calories consumed.

Fruits and Vegetables

Fruits and vegetables are rich in fibre, natural sugars, a whole range of vitamins and minerals, and antioxidants like vitamin A, C, and E, which delays the process of ageing.  Phytochemicals present in fruits and vegetables preserve them from infestations and insects.  On consuming these, the molecules are transferred on to us, thus strengthening our defence system.  In addition to this, fruits and vegetables are low in fat, sodium, and calories. 

Dairy Products

These include milk, cream, curd, cheese, cottage cheese, etc.  Besides being rich in proteins, these are an important source of calcium, potassium, phosphorous, vitamins A, D, and B12.  Riboflavin and niacin present in dairy products, convert fat, sugar, and proteins into energy.  While on a weight loss diet, always choose the low-fat variant of the product.  Use skimmed milk, low-fat cheese, low-fat yogurt, etc.

Fats

Animal products are a good source of protein and iron.  But they are also high in saturated fat. While eating meat, choose only lean cut pieces.  Make sure that as far as possible, you consume these products fresh and not in their processed form.  When these are processed and tinned, they may increase in calorie content because of the additives and preservatives present.  Nuts and seeds are a rich source of carbohydrates and fibre, but they are also high in fat so they should be avoided.