Counting calories can be quite a task especially if one has to shed excess fat. A simpler thing to do is to follow an easy diet plan which provides all the essential nutrients from easily available food items. A moderate diet should not only appease hunger but also provide nourishment and energy to cope with day to day activities. Since everybody’s nutritional needs are different, one standard diet plan can’t fit all. But, what can suit everyone is a few simple dos and don’ts of dieting.
- Never ignore hunger. Fasting and food deprivation will lead to binging, acidity and will increase irritability and stress levels. Have frequent but small meals rather than one large meal.
- Low fat and low sugar food should be opted for whenever possible. Avoid processed foods, aerated drinks.
- Immunity is drastically lowered during extreme cases of stress and it is advisable to consume foods rich in vitamins, minerals and flavonoid to keep the immunity levels high. Have more of fresh fruits and vegetables in the diet. If possible, snack on fruits and salads.
- Have one helping of cereal per meal. Avoid cereals at dinner time.
- Make breakfast and lunch your main meals and dinner the lightest meal of the day. Have dinner as early as possible and eat less at night.
- Consume less of animal proteins as they have a tendency to increase acid production in the body.
- Avoid sugary and processed foods. To appease the sweet tooth have two dates or a piece of Jaggery.
- Use oil sparingly and give similar instructions when eating in restaurants. Rice and potatoes (not fried) can be eaten while eating out.
- If you are under stress, avoid highly spiced food, coffee and tea in excess. Avoid more than one cup of tea or coffee during working hours. Have a very small glass of juice instead. Green tea is also an excellent stress buster and can be had at regular intervals through the working day. Camomile, jasmine, mint, and lemon are great flavors.
- Exercise for 30 to 60 minutes a day at moderate intensity for general wellbeing and fat loss. Just cutting down on one small drink a day and including exercise each day will help burn calories faster and control weight better.
- A medical checkup is advised before undertaking any diet plan. Add vitamin and calcium supplements after consulting your doctor.
- Have at least 8 to 10 glasses of water in a day.
If trying to lose weight then avoid fad diets and extremely difficult diets as they are difficult to follow for long. Instead, be willing to stick to a diet plan that is practical, easy to follow and put together. Remember, Nutrition Management is so hard when you have to, but so easy when you want to.
* All the advice given is applicable to people with no chronic ailments.