Pardeep
๑۩۩๑┼●ℛŐŶ
If you are trying to lose weight, remember that food with fat present in them, whether they be nuts, seeds, lard or butter, add calories to your diet. As an advantage, you may consider eating the seed husk; you will at least get some fibre.
Long term weight control comes from good food eating habits, not from a few feasts of crash dieting. There are many methods for changing those habits and if one of them has not worked for you in the past, another might.
Some people find that weight-watching support groups work best. Others find that mental tricks (eating from smaller plates) or changing eating habits (chewing each bite 10 times) helps them lose weight.
Your friends may have told you that diets like the grapefruit or all liquid diets really gets pounds off. True, you may lose weight at first with just about any diet.
However, such diets usually lack vital nutrients. What’s more, most people gain back the weight they took off as soon as they stop their fad diet.
Foods marked “dietetic” are good choices for people with diabetes, even though such foods may be more expensive.
This is a common view most people take, more so the Westerners since this is the common punch line in a food market.
My view on this is that it is wrong to confuse dietetic with diabetic. Calling a product dietetic means only that at least one ingredient has been changed, or its quantity lowered. A dietetic product may simply have less sodium which may help if you have high blood pressure but will not directly affect diabetes. You may still be getting a high load of sugar and fats. No matter what claims the label makes, always check the ingredients and caloric count per serving.
Another point that might be useful to keep in mind is when you read on the label of a food tin or product the words ‘sugar free’ it does not mean the product is calorie free and hence good for weight reduction, calories from any source do raise the blood glucose. However, there are a few sugar free products that have few or no calories. Such products do not raise blood glucose levels, because they have few or no calories, and so there are restrictions on consuming them.
Sugar free products that have a substantial number of calories in them will raise blood glucose levels. Such products should be consumed in moderate portions even though they are sugar free. Examples of these are sugar free cakes, cookies and ice creams, most of which are easily available abroad but have not hit the Indian market yet.
Because products labeled sugar free have differing effects on blood glucose levels and weight control, it is important to check the labels for the number of calories per serving. The words sugar free doesn’t tell the whole story.
“No added salt” means pretty much what it says no salt is added during preparation – though of course what’s naturally in a product will be there. Of the low salt items you can choose among “sodium free” at less than 5 mgs. Sodium, ‘very low sodium” at 35 mgs. Sodium and “low sodium” at 120-140 mgs. Sodium per 100 gms of edible portion.
In the long run , the most sensible and effective way to lose weight , is to follow a nutritionally sound , low calorie meal plan that will help you lose one or two pounds a week. Your dietician can help plan a diet designed especially for you that you can live with. In addition, if you combine this with a good exercise programmed, you should really see some results!!
