Keep malnutrition at bay while on crash diet
Have you ever noticed dryness of skin or loss of hair after starting on a new diet? Have you been feeling tired and dehydrated of late? It could be due to the new weight loss diet, you are following. Weight loss diets usually concentrate on a low calorie diet rather than well nourished and balanced diet. No diet is perfect and it is up to us to keep a few important things in mind. Nutrition does not always come with pounds or calories. Most of the vital nutrients can be had from sources, which do not have hundreds of calories concealed in them. In this article, we shall discuss about ways to lose that pounds, without losing your hair or that healthy glow on your face.
Are you feeling exhausted and does your skin looks dry and pale? The probable reason is that you may not be drinking enough water. Water is an essential medium, which transports nutrients to the cell. Water raises the basal metabolic rate of the body and helps burn fat better. Water flushes out toxins from the body and keeps you glowing. See to that you drink at least 4 liters or 130 fl. oz of water.
These micronutrients are very essential for the normal functioning of the body. Since the body cannot manufacture it, you have to take in your food. Vitamin A and C are immune boosters. Vitamin D helps in better absorption of calcium. This helps in strengthening your bones. Vitamin E found in fish oils and almond oil has anti-oxidant properties, which means they slow down the ageing process of cells. Vitamin K prevents excessive bleeding and promotes faster healing. Vitamin C helps in the absorption of iron and prevents anemia. Vitamins can be found easily in citrus fruits, carrots and all the colored vegetables and fruits. Including a fruit daily in your diet can help overcome vitamin deficiencies and indirectly iron and calcium deficiencies.
Water, unpolished rice, milk, eggs, cereals, millet, peas, beans are some of the important sources of minerals. These are low calorie foods, which can be easily incorporated in a low calorie diet. Unpolished rice or brown rice has a low glycemic index, when compared with other flours and rice. Minerals are important to keep bones healthy and also for normal metabolic activity. Did you know magnesium, a mineral found in beans, peas and nuts helps control blood sugar level! Hair fall during dieting can be the result of low levels of iron in diet. Prunes, figs, soya beans, spinach, kale and iron fortified grain are low calorie sources of iron.
Well toned stronger muscles need something more than exercise. Proteins also maintain normal blood pressure. Proteins are essential for normal hair and nail growth and also to maintain the skin texture. Include soya beans, milk and various lentil and sprouts in your diet to avoid protein deficiency.
Oh my God fats…why fats, when I am trying to lose weight? True, fats can actually do you good and can even reduce your weight. The good fats found in olive oil and nuts reduce the levels of bad fats in blood and keep your heart healthy. A little amount of fat can actually go a long way in maintaining good skin and lowering the level of bad fats which get deposited in blood vessels and cause diseases like hypertension and coronary heart disease.
These are the ones that cannot be eliminated completely from the diet. You can go on a low carb diet but not a nil carb diets (like the Atkins). Carbs are the energy providers and there are good carbs, like the fibers found in unrefined rice, whole wheat, millets, rye etc. These fibers are filling as well and they ease constipation and bloated feeling. Fibers also help in metabolism of fats and also see to it that blood sugar levels don’t spike up. Carbohydrates are essential for the oxidation of fats (using up of stored fat) in the body. They give you the necessary energy boost and it keeps you going, all day. Carbohydrates can be found in cereals, breads, grains, pasta, noodles etc. They form the staple food of many. Choose the right kind of carbs (unrefined and wholesome) to lead a healthy diet. A diet high in refined carbohydrates in a long term can lead to various lifestyle diseases like obesity, diabetes etc.
A balanced diet is something which has the required quantities of all these nutrients. A balanced diet, devoid of fancy refined foods and high calorie stuff goes a long way in maintaining optimum weight. When the proportion of various nutrients is altered, deficiencies and diseases occur. An increase in carbohydrates and fats lead to increased weight gain. Sometimes, we see people looking prematurely old when they lose weight through crash diets. This is due to the deficiency of important nutrients in their diet. Gobbling up synthetic multivitamin tablets may be a choice of many. Let us keep one thing in mind vitamins from natural sources are better absorbed and are free from artificial colors and additives.