Categorized as: Weight loss

Effective weight loss diet

Take a look around any book corner or any website and you will find weight loss suggestions and many a times they are very promising too. Most of them guarantee you of reducing those extra pounds and gaining an attractive body form in just few weeks. But you may be concerned about the effect of such over promising diets on your health.  So, it is necessary that you make an informed decision about which weight loss diet you should follow? It is ultimately you to decide as to what suits your needs and which diet plan is best for you?
It is advisable to take your other health problems into consideration. You can take your physician’s advice, get yourself evaluated and accordingly plan for weight loss goals. Also, take into account all your past experiences about various types of diets. Think about your personal likes, dislikes and also your budget for this purpose.
Popular weight loss diets
Some diets that are popular for bringing about effective weight loss are

  • Low carbohydrate – high protein diet – The famous Atkins diet falls into this category. These diets particularly include more proteins and sufficiently reduce carbohydrate from your diet. Researchers agree to the fact that by reducing carbohydrates, blood sugar level and weight gain can be reduced. However, there are a few others, suggesting that these diets can cause ketosis. Also, as they might allow large amounts of proteins and fats, it can pose a risk for heart diseases and other health concerns.
  • Low fat diet – This is chiefly aimed at cutting down on all fats from your diet as it adds to weight and increases cholesterol levels. However, cutting just the fats is not enough and it is important to watch your daily calorie intake as well.
  • Meal replacement diets – In these diets, meals are replaced by certain food items like soups and shakes as in liquid diet, only fruits or vegetables, or there are commercial preparations that are recommended. Many times you have to purchase such meals or snacks from the diet plan providers, which they have prepared for your weight loss needs. These plans are generally expensive and can be useful but may also have undesirable effects on your health. Additionally, taking only one food item instead of entire meal might not be able to provide you adequate nutrition.

Choosing an effective weight loss plan
While looking for an effective weight loss plan, you should make sure that the plan is safe and does not have any harmful effects on your body or does not leave you under nourished. Hence there are a few aspects that you need to check while choosing your effective weight loss plan.

  • Healthy – The diet plan should aim at reducing few pounds a week and slowly continue, so you can easily maintain your weight later on. This proves to be more effective than other diets which reduce weight in a short span.
  • Nutrition – A balanced diet that provides appropriate nutrition from all recommended food groups, while watching the calories is best.
  • Variety – Your diet plan must be flexible and provide you with all nutrients from a variety of food choices and not recommend just fruits, only liquids etc.
  • Simple & Pleasing – The diet plan should preferably comprise of food items that are easily available and recipes that are simple yet nutritious. Also, check if the plan includes some of the foods you like, to enjoy losing weight. This can help you to follow that diet even to maintain your weight in the long run.

Healthy lifestyle – Diet alone cannot be helpful in managing your weight for lifetime. Hence it is better to choose a weight loss plan that also suggests some physical activity and a healthy lifestyle as a whole.

Healthy weight loss diet

Are you planning for weight loss in a healthy way? And are also concerned about maintaining it later? Then this is the right place for you. There are a few things that you need to know before you begin with your weight loss plan.
Healthy food
You can choose a vegetarian diet if you prefer, as it is considered healthy. However, there are lots of healthy foods you can opt from either type of diet. Some foods that will help you maintain good health and prevent the risk of major diseases, while losing weight are:
High fiber: A diet high in fiber is recommended to prevent the risk of heart diseases, diabetes and it also helps in reducing weight.
Food sources:

  • Oat & barley products – They are low in calories and rich in fiber.
  • Vegetables, legumes, cluster beans and fenugreek seeds.
  • Fruits like apples, guava, pear, and pomegranate.

Unsaturated fatty acids: These fatty acids have shown properties helpful in reducing blood sugar levels, lipid levels and also seem to lower the risk of heart disease.
Food sources:

  • Fish and fish oil – Salmon, tuna, mackerel and cod liver oil.
  • Virgin olive oil, soy, flaxseeds, etc.
  • Nuts like walnuts, almonds, etc. They are also useful in improving brain development and function.

Antioxidants: Certain antioxidants can help in removing the toxins in your body and help in preventing major diseases like heart disease.
Food sources:

  • Onions, garlic, green leafy vegetables and grams.
  • Apples, berries and citrus fruits
  • Nuts, wheat germ, sprouts, etc.

In general, a balanced intake would comprise of,

  • Grains: 3-5 servings a day
  • Vegetables: 4-5 servings a day
  • Fruits: 2-4 servings a day
  • Fat-free dairy products: 1 or 2 servings a day
  • Lean meat and fish: 1 or 2 servings a day
  • Nuts, seeds, and dry beans: 4-5 servings per week

Food to avoid
While adding the healthy foods in your daily diet, it is also important that your refrain yourself from certain foods.

  • Avoid simple carbohydrates like cakes, cookies, white bread, etc. and replace them with whole grain products containing complex carbohydrates.
  • Avoid fried food and additional use of oil, butter or cheese. Use low fat milk and milk products. Opt for lean cuts of meat.
  • While shopping, read labels to find the nutritive value of the products and decide accordingly.

Sample meal plan
Morning:

  • 1 cup green tea

Breakfast:

  • 1 bowl of oats with milk
  • 2-3 raisins added
  • 1 pear

In between:

  • 1-2 walnuts

Lunch:

  • 1 steamed fish
  • ½ bowl brown rice cooked with veggies
  • 1 bowl green gram sprouts with tomato, cucumber and lettuce salad.

In between:

  • 1 cup plain yoghurt

Dinner:

  • 1/2 bowl lentil soup
  • ½ bowl whole grain pasta with veggies
  • 1 bowl mix fruit salad – ¼ orange, ¼ apple and 3-4 berries

Healthy Lifestyle
In order to lose weight in a healthy way and be able to maintain it later, it is advisable to follow a healthy lifestyle and not just a temporary weight loss program. You can start with brisk walking for half an hour daily and slowly increase the time to one hour as you are comfortable. If you have been exercising, you can join aerobics, sports or go for cycling. Ideally, exercising for 45 to 60 minutes daily can help you lose weight while following a healthy weight loss diet.

Liquid diet for weight loss

Liquid diet is considered an effective way to detoxify your body and lose weight. And they can be easily prepared in different varieties to make you feel fresh. This sounds great. Isn’t it? A liquid diet can have many health benefits also. It is generally used as the beginning of any weight loss program. With this you can get rid of all unwanted toxins accumulated in your body. It cleanses and rejuvenates your body and mind. Once your body metabolism is sets right, losing or managing weight becomes a routine, which helps you in following other weight loss programs and maintaining your weight in future.

Liquid diet for you
Most of the liquid diets, lack in excess calories, thus reducing the energy in the body. The calorie intake is sufficiently reduced. As a source of energy required by your body, the excess accumulated fat is utilized, which results in weight loss. Liquid diet is generally followed for a short period like a few days and following it for a long term is not advisable, as it can affect your nutritional status. However, there are programs which suggest it for a longer period; in that case special attention should be given to your health and nutrition. Also, the program should be followed by slow introduction of solid meals and then a weight maintenance plan so as to avoid regaining weight.
While you are on liquid diet you can have

  • Fruit juices and pureed vegetables, juices and soups.
  • Cooked cereals soups, cream of wheat, oatmeal.
  • Protein shakes, eggnog, meat soups.
  • Custards, plain yoghurt, milk, milk shakes and tea.

There are many commercial preparations available for you to choose from; for example high protein shakes, milk shakes, soy preparations etc.
Food to avoid
Certain foods that you need to avoid while following a liquid diet are:

  • Meat and other meat products
  • Highly processed food like bread, cookies etc
  • Food rich in fat like cheese, butter etc.

Types
There are a few options, which you can follow your liquid diet plan.

  • Liquids only

This type of liquid diet suggests only liquids for all meals in the entire day. You can choose the number of days, but health status needs to be kept in mind.

  • One meal only

This type permits you to take one solid meal and replacing other one or two meals with liquid diets in a day.

  • Selective days only

If you want to be safe and still follow the liquid diet, you can choose particular days in a week, when you can have a liquid diet. This can give you the required nutrition during other days, while you can have a liquid diet day for cleansing your system.

Sample meal plan for full liquid diet
Morning:

  • 1 glass milk

Breakfast:

  • 1 bowl cream of wheat
  •  eggnog
  • 1 cup tea

In between:

  • 1 glass orange juice

Lunch:

  • ½ bowl spinach soup
  • ½ bowl thin oatmeal
  • ½ cup fruit dessert

In between:

  • 1 glass soymilk

Dinner:

  • ½  bowl tomato soup
  • 1 bowl vegetable puree
  • ½ cup custard

Before bedtime:

  • 1 apple milkshake

In case you would like to follow the one meal only type, you can replace just one of the above meals with a healthy weight loss solid meal. For example,
One meal:

  • 1 steamed fish
  • ½ bowl brown rice cooked with veggies
  • 1 bowl green gram sprouts salad
  • ½  apple

Vegetarian weight loss diet

Vegetarian diet is considered a healthy way of life. It is also thought to be helpful in reducing and maintaining your weight. In addition to this, it does have some health benefits as the amount of calories and fats taken are comparatively lesser. However, care should be taken regarding certain nutrients, which are rarely found in vegetarian food. Such foods should be tactfully included in your diet or supplemented if required.
Benefits
Some of the health benefits that a vegetarian diet offers are

  • Lowering cholesterol – A vegetarian diet tends to contain lesser amounts of fats. Thus, consuming such a diet will help you in reducing your cholesterol levels and preventing heart diseases.
  • Antioxidants – There is a wide variety of antioxidants present in a vegan diet. Most of them come from fruits and vegetables and some specific foods like onion, garlic, apples, oranges, nuts, sprouts etc.
  • High fiber – Most of the products that are rich in dietary fiber are vegetarian. Hence a vegetarian diet can give you plenty of fiber on a daily basis. This is important for lowering cholesterol, blood pressure, blood sugar levels and of course, reducing your weight.
  • Nutrients – As vegan diet comprises primarily of grains, vegetables, fruits, milk and milk products, they provide a wide range of nutrients. Special attention should be given to certain nutrients that are rarely found in some foods.

Choose right
Vegetarian foods contain all the nutrients and variety that you need to be healthy. The trickiest thing is choosing the right food.

  • Opt for whole grain products like oats, brown rice, and multigrain bread.
  • Choosing the right type of fruits and vegetables is also important. Select those fruits with less sugar and more of nutritive value like apples, berries, pomegranate, pears, oranges etc.
  • Include large amounts of legumes, beans and other pulses as they are rich source of proteins. They can be taken as sprouts salad, or cooked as soups, curries etc.
  • Another good source of proteins is milk, milk products and soy. Be sure to choose low fat products and it is best to avoid cheese and butter.

Sample Meal Plan
Morning: 1 glass of milk
Breakfast:

  • 1 whole wheat plain toast
  • Cooked beans, tomato, onion and peas spread
  • 1 apple

In between:

  • 2-3 almonds

Lunch:

  • ½ bowl lentil soup
  • 1 slice multi grain bread with mint dip
  • 1 bowl mix salad of cucumber, lettuce, cabbage and mushroom

In between:

  • 1 glass of soymilk

Dinner:

  • ½  bowl spinach soup
  • ½ cup brown rice cooked with vegetables
  • 1 bowl mix fruit salad.

Vegan diet tips

  • Vegetarian diet does not necessarily mean boring or bland. Appropriate use of herbs and spices makes the food tasty and nutritious.
  • Important nutrients like iron, calcium, zinc, selenium are found in specific foods like, spinach, lettuce, cabbage, beetroot, raisins, mushrooms, legumes, leafy vegetables and whole grains. They should be included in your daily diet to meet your nutritional needs.
  • Drink plenty of water. About 8-10 glasses a day.

Detox diet for weight loss

A detox diet is considered the best to get rid of the body toxins that have been accumulated over a period of time. If you are stuck up with your weight losing program and you are searching for a way out, detox diet is the best option. If you regularly feel tired and worn out by the end of the day and if that makes you feel dull, you need to consider detoxifying yourself with a detox diet.
Detoxify
Detoxifying helps to improve your health and protect your body from the various toxins that your body produces regularly. Some researchers consider that the increased use of fiber in the diet can aid the detoxification process. You might also consider taking fiber supplements according to what suits you as it differs from person to person. However, including fiber in your daily diet is what you can easily do. You can choose to take nutritional supplements if you need.
Fiber: A detox diet comprises of large amounts of fruits and vegetables. Most of the meals should contain large salads of vegetables or fruits. They are rich in fiber content and will thus serve your purpose also.
Water: It is advised that you drink plenty of water during the day. This helps in flushing out the toxins from your body and also keeps you well hydrated.

A general pattern
It is better to take a warm fresh lemon juice in the morning. This can be followed by a fiber supplement, in case you are taking any. Generally, the diet comprises of fruits and fruit recipes till midday. From lunch you can take green vegetables in the form of salads, soups and other recipes. However, you can modify it according to your needs, but preferably stick to fruits and vegetables. Meat and other animal products are usually not a part of this diet. You can take organic eggs once or twice a week. Detox diet is not recommended for lifetime, but for few days or weeks in between to remove the accumulated body toxins and give a fresh start to your weight loss program.

Healthy food
Some of the foods that are highly recommended while following a detox diet are:

  • Fruits like apple, pear, banana, papaya, berries, cherries, and melons.
  • Vegetables like carrots, onions, tomatoes, spinach, beet, avocado, celery, cabbage, lettuce and green leafy vegetables.
  • Others like garlic, flaxseeds, olive oil.

Food to avoid
You must be careful about certain foods that are strictly not allowed during this diet. They are,

  • Processed foods
  • Fried foods
  • Meat and animal products
  • Alcohol, sugar, salt and caffeine

Sample meal plan
Morning:

  • 1 glass purified lukewarm water with few drops of lemon juice

Breakfast:

  • 1 bowl fruit smoothie (apple, papaya, strawberries)

In between:

  • 1 orange

Lunch:

  • 1 bowl carrot, celery, cucumber, tomato and avocado salad
  • 3-4 berries

In between:

  • 1 cup herbal tea

Snacks:

  • Few dates, almonds and raisins

Dinner:

  • 1/2 bowl mix vegetable soup
  • 1 bowl mix fruit salad

Physical activity

In addition to this diet, it is advisable that you follow a healthy routine. Exercise plays an important role in maintaining your health and will help you in losing weight as well. You can choose brisk walking, jogging, cycling or swimming for half an hour to begin with.

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