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Healthy Weight Loss: An Expert Advice On Nutrition

Nutrition
Preeti Chima Fitness Badass
6 min read

Healthy Weight Loss: An Expert Advice On Nutrition

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We all have that one friend who shed a lot of weight, and then started claiming to be an expert in fitness. Add that to the list of extreme diet practices floating around the web, and we have the recipe for a health disaster. Take the lowdown from the experts.

Everyone is talking about their diet plans these days. And of course, every other person you talk to is an ‘expert’ on something or the other – their source of information being the good old internet. What most people don’t realise is that just because something is trending and tops the search results, it doesn’t mean it is reliable.

I shudder to hear people’s opinions about things they really have no clue about – and the confidence with which they impart these pearls of wisdom. This often leads to a chain of misinformed people spreading incorrect information far and wide, thus causing more harm than good to unsuspecting people.

So let’s talk about which foods/food groups are actually good for you to eat, and which aren’t.

First – The good:

Carbohydrates – Despite what most people believe, carbs aren’t the enemy. They are, in fact, very important for us. Think of them as the currency your body requires to carry out its transactions (any and every activity you can think of). So when I meet someone and they say they don’t eat carbs at night – I politely ask them what they do eat, and then gleefully point out that most of the foods they thought weren’t carbs actually are! Without carbs, your body will stop functioning smoothly and will eventually break down. There are some good carbs you should focus on, i.e., complex carbs. The list includes fresh fruits, vegetables, unrefined grains, and cereals. Sugar should be avoided – raw sugar/honey/jaggery is always better. About 50-70 per cent of your diet should consist of complex carbohydrates.

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Protein – Say the word protein, and most people conjure up images of eggs or steak in their heads. Protein is mistakenly believed to be something only body builders need, and most people think of protein requirement as 1 of 2 extremes –

i) Either they need to eat a diet primarily comprised of protein and get it from both natural foods and supplements (while ignoring other food groups), OR
ii) They think protein does too much damage to the kidneys, and so eat a very small quantity.
Proteins are, in fact, the building blocks of our body – everything from our cells, to our muscles, skin, hair, and nails need protein in order to be healthy. There are various sources of protein which include:

a) Complete proteins – Dairy (milk and milk products), eggs, and meats (chicken, fish, and red meat), soy, and soybeans.

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b) Incomplete proteins – Mostly of plant origin, including grains, legumes, nuts, and seeds.

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While vegans may find it slightly harder to get complete proteins since they neither eat dairy nor eggs, vegetarians can easily get enough protein in their diet without having to take supplements. You need about 15-25 per cent protein in your diet.

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Fats – Fats have received a really bad rap in the last few years and people have started drastically cutting them out of their diets. Good fats are very important for our bodies, just as a well-oiled machine functions better than one that is not. Fat serves as a secondary fuel source for the body, forms a protective layer around vital organs, and helps in regulating body temperature. Good sources of fat include unsaturated fats i.e., almonds, avocados, and olive, peanut, canola, safflower, and soybean oils. Although palm oil & coconut oil are sources of saturated fats, they are exceptions, and are considered good for health. Your diet should have no more than 30 per cent (unsaturated) fats.

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Now, for the bad:

Processed foods – Processed foods are bad for you, as they lose their good stuff (vitamins, minerals, and fibre) during processing.
Saturated and trans-fats – These include invisible fat (cream in homogenised milk, cheese) and animal fats (fat that is in animal products). Margarine, hydrogenated fats, and processed foods that have a long shelf-life are high in trans-fats, which is a big no-no.
Sugary and fizzy drinks
Deep fried foods
Foods which have artificial colours, and a lot of sodium
Foods that say diet/fat-free
Artificial sweeteners

I personally follow the 80/20 rule – eat healthy 80 per cent of the time, and indulge in things I like 20 per cent of the time. It’s also very important to hydrate yourself at regular intervals, and drink lots of water.

When following a well-balanced diet, you stop getting cravings. Don’t forget – if you mess up, you can start over. Every day is a new day! Try your hardest to make it your lifestyle, it’s not that hard!

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    Preeti Chima

    Preeti Chima

    Fitness Badass
    A masters in psychology, Preeti spent a decade of her life in a corporate job. But her love for the outdoors, and being an avid sportsperson, swimmer, kickboxer, and certified scuba diver meant that she could not confine herself to a desk. She decided to pursue her passion of helping people get and stay fit by exploring new facets of traditional exercises.She is a Master Rehab Trainer, and a Kinesio taping pro. Functional training, kettlebell training, pre & post-partum exercise, and special populations are her forte. In addition, she is a weight loss and management nutritionist, as well as a sports nutritionist. She leaves her clients stronger, healthier, and feeling and looking better than ever before from the inside out!
    Preeti Chima

    Preeti Chima

    Fitness Badass
    A masters in psychology, Preeti spent a decade of her life in a corporate job. But her love for the outdoors, and being an avid sportsperson, swimmer, kickboxer, and certified scuba diver meant that she could not confine herself to a desk. She decided to pursue her passion of helping people get and stay fit by exploring new facets of traditional exercises.She is a Master Rehab Trainer, and a Kinesio taping pro. Functional training, kettlebell training, pre & post-partum exercise, and special populations are her forte. In addition, she is a weight loss and management nutritionist, as well as a sports nutritionist. She leaves her clients stronger, healthier, and feeling and looking better than ever before from the inside out!


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