International No Diet Day: Focus on nutrition, not calories for weight loss

Fad diets have change into the quick-fix and go-to strategies for folks aiming for weight reduction. Lots of people are concentrating on eliminating meals from their weight-reduction plan as a substitute of together with meals which can be wholesome and nutritious. On Worldwide No Weight-reduction plan Day 2023, Health Pictures brings you attention-grabbing insights into wholesome consuming and weight-reduction plan myths highlighted by medical nutritionist and weight-loss specialist Leema Mahajan.

A believer of holistic well being and useful meals, Leema Mahajan says folks must cease following diets blindly. Nobody weight-reduction plan is a one dimension suits all, she asserts.

Weight-reduction plan myths for weight reduction

Whereas speaking in regards to the significance of understanding vitamin, the knowledgeable highlighted sure widespread myths related to consuming habits. These are largely widespread amongst people who find themselves struggling for weight reduction. Let’s check out weight-reduction plan myths.

1. Calorie deficit for weight reduction

In response to Leema Mahajan, the most important trending fable is ‘Energy in, energy out’. Clarifying her stance on it, she explains, “Making a calorie deficit does matter for weight reduction however that’s not the one factor that works. Variables like hormonal imbalances, sleep, sure drugs and metabolic diversifications are some elements that make weight reduction more durable for some folks.”

She additionally feels involved when folks eat very low energy and nutritionally poor meals following this method. “Whereas the deficit is vital, the way you gasoline your physique by way of the method will determine how effectively you may attain your purpose after which maintain it,” says Mahajan, cautioning that such diets are a sure-shot method to get dietary deficiencies and mess up the hormonal steadiness.

Having labored with purchasers who have been consuming solely 800 energy a day and nonetheless not losing a few pounds, she says metabolic adaptation has rather a lot to do with weight reduction. Crash diets can result in unintended effects, and so, training about wholesome consuming is paramount.

“Individuals profit when their calorie consumption is steadily elevated over weeks with extra nutritionally dense meals. Our human physique is manner smarter. With drastically low energy, it shuts down different features and focuses solely on survival.”

2. Discarding fats from the weight-reduction plan to shed some pounds

Individuals are likely to discard fats as quickly as they consider weight reduction and swap to boiled and steamed meals, notes Mahajan. “Fats has this fame of being ‘The dangerous Man for the Coronary heart’. However not all fats is created equally. Nuts and seeds are excessive in fats however the monounsaturated fat in them scale back the LDL ldl cholesterol (referred to as dangerous ldl cholesterol). Omega-3 in ghee helps combat away irritation,” she provides.

You will need to be aware that fats just isn’t solely a supply of power, as is perceived. Fats cells additionally assist produce key hormones.

However avoiding unhealthy fats sources corresponding to margarine, soybean, palm oil and canola oil is critical. Most bakery meals gadgets, ice lotions, are wealthy in trans-fats. Now that’s the form of fats you need to keep away from, so select your fats consumption correctly!

Additionally learn: Why are saturated fat not the enemy you all the time thought?

3. Consuming incorrect info

Thanks (or no thanks) to the world of social media, most nutritionists or well being professionals have a novel piece of recommendation for residing a wholesome way of life. They could both find yourself chopping out important meals teams with out realizing the dietary implications, or change into overly targeted on one explicit facet of vitamin with out contemplating the larger image. However customers of this info must train warning.

Leema Mahajan, who’s herself fairly widespread on Instagram, says, “Individuals usually hear conflicting recommendation from totally different sources and this could result in confusion and frustration. Incorrect info may be significantly harmful when it includes weight-reduction plan and vitamin. Individuals could take recommendation that isn’t backed up by scientific proof and will find yourself doing extra hurt than good.”

It can be onerous to distinguish between good and dangerous recommendation. So, whereas there could also be loads of interesting ‘fast repair’ recommendation, it could not all the time be primarily based on sound scientific proof. Be it a high-fat weight-reduction plan or a low-carb weight-reduction plan, It’s vital for folks to learn up on the most recent vitamin analysis and to ask their healthcare supplier for recommendation earlier than making any drastic modifications to their weight-reduction plan, says Mahajan.

Additionally learn: Howdy millennials, is your weight-reduction plan actually definitely worth the strive?

One dimension doesn’t match all for weight reduction

Weight reduction or weight acquire – no matter your endgoal possibly, Leema Mahajan says folks want to acknowledge that there is no such thing as a single “proper method to eat”.

“Everybody’s dietary wants are totally different and what works for one individual could not work for one more. It’s important to discover a weight-reduction plan that works for you and to take heed to your physique.”