Simple ways to stick to healthy diet

Simple ways to stick to healthy diet

By Neena Luthra  on: 16 March 2016
Rate this: 
 0 Rating  based on 0 Reviews

Eating healthy can help you lose weight and have more energy. It can also improve your mood and reduce your risk of disease. Yet despite all these benefits, maintaining a healthy diet and lifestyle can be difficult.

Here are some of the ways to stick to a healthy diet:

# Start with realistic expectations: Eating a nutritious diet has many benefits, including potential weight loss. However, it’s important to set realistic expectations. For example, if you pressure yourself to lose weight too quickly, your plan to achieve better health may backfire. Researchers found that obese people who expected to lose a lot of weight were more likely to drop out of a weight loss program within 6–12 months. On the other hand, setting a more realistic and achievable goal can keep you from getting discouraged and may even lead to greater weight loss.

# Keep unhealthy foods out of the house. It’s really tough to eat healthy if you’re always surrounded by junk foods. If other family members want to keep these foods around, at least keep them hidden, rather than on counter tops. The saying “out of sight, out of mind” definitely applies here. Having food on display in various areas of the house has been linked to obesity and an increased consumption of unhealthy foods

# Carry healthy snacks. Sticking to a healthy diet can be tough when you’re away from home for extended periods of time. Unfortunately, when you get too hungry, you may end up grabbing whatever is available. This is often processed food, which doesn’t really satisfy hunger and isn’t good for you in the long run. Having healthy high-protein snacks on hand can help keep your appetite in check until you’re able to have a full meal.

Some examples of good, portable snacks are almonds, peanuts and roasted channa.

# Practice mindful eating. Take time to enjoy your food, and appreciate its ability to nourish you. This increases your chances of making successful, lasting behavioral changes. Overweight and obese women who practiced mindful eating had significant improvements in their relationship with food over a 4-month period.

# Start the day with high protein breakfast. If your first meal is well balanced and contains adequate protein, you’re more likely to maintain stable blood sugar levels and not overeat for the rest of the day.


Tags:

 Related Blogs:
PCOS and Diet
25 February 2016
PCOS is a metabolic disorder that affects 5 – 7.5% of all women. It is the number one cause of infertility and if left untreated, can increase risk of endometrial cancer. In addition, women with PCOS are at a greater risk for heart disease and diabetes. Until recently, diet was not thought of as an important adjunct in treatment. However, since the fairly recent discovery regarding the role insulin resistance plays many experts now believe that diet should be a part of the treatment plan. It is believed that diet can help reduce insulin resistance, which can not only help erratic menses, hirutism and acne, but may decrease the risk of heart disease and diabetes as well. Role of Insulin in PCOS Exactly why and how PCOS develops is not quite clear, however most experts now agree that insulin plays a major role. Insulin is a powerful hormone that is released by the body’s pancreas in response to eating food – especially carbohydrates. It transports sugar out of the blood and into muscle, fat and liver cells, where it is converted to energy or stored as fat. Many women with PCOS have insulin resistance. This means that the process of getting the sugar out of the blood and into the cells is defective – the cells are “resistant” to insulin. The pancreas must secrete more and more insulin to get sugar out of the blood and into the cells. High levels of insulin or hyperinsulinemia, can wreak havoc in the body, causing any or all of the following conditions: polycystic ovaries, weight gain and/or difficulty losing weight, increased risk of heart disease by increasing LDL and triglycerides, decreasing HDL and increasing clotting factors. In addition, it can increase risk of diabetes by up to 40% by age 40. The discovery of insulin’s role in PCOS has brought hopes for better treatment. Treatment is no longer just aimed at treating the individual concerns (i.e.: erratic menses, hirutism, acne, etc.), but instead is now aimed at treating one of the underlying causes – insulin resistance. If insulin resistance is present, it is best treated with diet, exercise and weight loss if needed. Keep in mind that not all women with PCOS have hyperinsulinemia, but the majority do. Calculating Your Caloric Needs Since the majority of women with PCOS are overweight, calories are very important. For weight control, remember – all calories, whether from fat, protein or carbohydrate, in excess of your body’s needs, will turn to fat. In order to lose weight, you must stay within your calorie goal. For weight loss: To lose one pound a week, subtract 500 from your maintenance caloric level To lose two pounds a week, subtract 1000 calories from the maintenance level Dietary Recommendations for PCOS The following recommendations can help you plan your diet. The bottom line is that you need to find a diet that works for you and one that you can live with. > Do not eat carbohydrates by themselves. Instead, combine them with a protein and / or fat > Try to select lower glycaemic index foods as they will cause a slower rise in blood sugar. (Glycaemic index is an indicator of how rapidly the food turns to sugar in the blood). The lower glycaemic carbohydrates tend to have more fibre than the higher glycaemic foods. For example, bran cereal (10 gm. fibre/1/2 cup) has a lower glycaemic index than cornflakes (1 gm. fibre/1/2 cup). In other words, select breads, grains and cereals that are as unprocessed as possible. > Do not take your carbohydrate levels so low that you induce ketosis. You can test for this by purchasing ketone test strips at a pharmacy. Eating less than 40 grams of carbohydrate a day may induce ketosis. > Space the carbohydrates out during the day. This will cause less of rise in blood sugar and insulin peak as compared to eating all carbohydrates at one meal. > Avoid those carbohydrates that trigger more hunger or cravings (i.e.. pasta triggers craving for some people). > Drink at least 8 cups of non-caffeinated fluid as a low carbohydrate intake can cause dehydration. > For heart health, limit foods high in saturated and trans fats (i.e. fatty red meat, whole milk dairy, butter and stick margarine, chicken skin, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (i.e. olive oil, canola oil, nuts) and omega 3 fats (fatty fish such as salmon and bluefish, flaxseed, nuts) as these fats are heart healthy. > Exercise on a regular basis. Benefits of aerobic exercise: ◦burns calories and aids in weight control ◦lowers blood pressure ◦raises HDL cholesterol ◦may improve insulin resistance (this is proven in type 2 diabetics) Benefits of resistance training: ◦builds lean mass which will speed metabolism ◦helps prevent osteoporosis In conclusion, we know that weight loss is key in decreasing insulin resistance in obese women. It appears that a lower glycaemic diet may play an important role in helping to control insulin levels as well as promoting weight loss.
Diet in Irritable Bowel Syndrome (IBS)
21 July 2016
Meals may seem to trigger symptoms. It may be the process of eating and not a certain food that sets off your symptoms. Eating stimulates the digestive tract, which can over-respond because of IBS. %u2022Try eating smaller meals, more often, spread throughout your day. Instead of 3 meals, try 5 or 6 regularly scheduled small meals. %u2022Slow down; don't rush through meals. %u2022Avoid meals that over-stimulate everyone's gut, like large meals or high fat foods. %u2022If you are constipated, try to make sure you have breakfast, as this is the meal that is most likely to stimulate the colon and give you a bowel movement. The foods most likely to cause problems are: %u2022Insoluble (cereal) fiber %u2022Coffee/caffeine %u2022Chocolate %u2022Nuts %u2022Meals those are too large or high in fat %u2022Fried foods %u2022Coffee %u2022Caffeine %u2022Alcohol Eating too much of some types of sugar that are poorly absorbed by the bowel can also cause cramping or diarrhea. Examples include%u2026 %u2022Sorbitol %u2013 commonly used as a sweetener in many dietetic foods, candies, and gums %u2022Fructose %u2013 also used as a sweetener and found naturally in honey as well as some fruits Some foods are gas producing. Eating too much may cause increased gaseousness. This is especially true since irritable bowel syndrome (IBS) can be associated with retention of gas and bloating. Examples include%u2026 %u2022Beans %u2022Cabbage %u2022Legumes (like peas, peanuts, soybeans) %u2022Cauliflower %u2022Broccoli %u2022Lentils %u2022Brussels sprouts %u2022Raisins %u2022Onions %u2022Bagels As an added benefit, consuming generous amounts of fiber in your everyday diet potentially can improve overall health. Fruits and vegetables appear to exert a strong healthy effect. Soluble and Insoluble Fiber Dietary fiber can be classified as either soluble or insoluble. Soluble fiber dissolves in water, becomes a soft gel, and is readily fermented. These include pectin, guar gum, and other gums. Insoluble fiber does not dissolve or gel in water and is poorly fermented. Cellulose (found in legumes, seeds, root vegetables, and vegetables in the cabbage family), wheat bran, and corn bran are examples of insoluble fiber. High fiber substances containing both soluble and insoluble fibers have the properties of both. They include oat bran, psyllium, and soy fiber. Methylcellulose is a semi-synthetic fiber. It is soluble and gel forming, but not fermentable. Types of fiber differ in the speed and extent to which they are digested in the GI tract, and in the process of fermentation. There may be both good and bad aspects to fermentation, but there are certainly metabolic products produced by fermentation which contribute to colonic health. The solubility and fermentation of a particular fiber affects how it is handled in the GI tract. The effect of identical fibers varies from person to person. Individual response may vary and we encourage individuals try different types of fiber. IBS Symptoms Fiber Treatment Lower abdominal pain Methylcellulose/Psyllium Upper abdominal pain Oatmeal/Oat bran/Psyllium Constipation Methylcellulose/Psyllium Incomplete evacuation Methylcellulose/Psyllium Diarrhea Psyllium/Oligofructose Excessive gas Methylcellulose/Polycarbophil Tips for Adding Fiber to Your Diet Making small, gradual changes can add up to a big difference in the nutritional value of your diet. Experiment with fresh foods and don%u2019t be afraid to try new foods and recipes. Here are a few practical tips for adding fiber to your diet. Vegetables %u2022Cook in microwave to save time and nutrients %u2022Cook only until tender-crisp to retain taste and nutrients Beans %u2022Replace the meat in salads and main dishes with presoaked dried beans and peas %u2022Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water %u2022Use a slow cooker for bean soups and stews Fruit %u2022Snack on fruit anytime, anywhere %u2022Experiment with unusual fruits such as kiwi, pineapple, and mangos %u2022Leave peelings on fruit whenever possible %u2022Use fresh and dried fruit in muffins, pancakes, quick breads, and on top of frozen yogurt Grains %u2022Choose whole-grain varieties of breads, muffins, bagels, and English muffins %u2022Try fresh pasta instead of dried %u2022Mix barely cooked vegetables with pasta for a quick pasta salad
Neena Luthra

 View Profile

Famous Nutritionist / Dietician in Chandigarh, India 

A well-presented, self-motivated and confident dietician with experience of assessing patients' nutritional needs, then developing and implementing nutrition programs for them. Possessing the ability to communicate complex and sensitive information about dietary matters in an understandable form to patients. Having a proven track record of successfully promoting healthy eating habits to communities and suggest diet modifications to individuals.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; 'NutriSolution -  The Diet Clinique' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet in Chandigarh or for dietitian in Panchkula ? Interested in excellent weight loss service online or in Chandigarh ? Then contact me. You can view my reviews and experience of my clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated  claimes! Dietician Neena’s diets aims at overall nutritional correction with comprehensive individual assessment,  simple and practical  with long term results and  benefits
Neena Luthra
Dt. Neena Luthra
Famous Nutritionist / Dietician in Chandigarh Register Now!

Categories

By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree