Kauvery Hospital | Patient Newsletters | How to Eat Healthy Without Starving?

Many people confuse dieting with starving. A diet is a healthy, balanced meal. One doesn't have to give up on food, to diet and be healthy. With a good diet, you can lose weight and control ailments like high blood pressure, heart disease and diabetes.

Ill effects of starvation diets

  • Inadequate intake of nutrients
  • Body hoards food unhealthily as it doesn't get enough
  • Fatigue
  • Lack of focus and concentration
  • Depression

Rules to eating well and being healthy

  • Rule No.1 - Don't skip breakfast
    • A nutritious, well-balanced breakfast is important for energy
    • Starts the stomach juices flowing and jumpstarts the intestinal tract
    • Helps you burn calories
    • Gives you constant supply of energy through the day
  • Rule no 2 - Go high protein-low carb
    • Carbs are high in sugar, while protein helps the body break down fat and turn it into energy. Eat plenty of protein rich-low carb foods like:-
    • Chicken and fish, preferably grilled or in curry
    • Dhals like sambhar
    • Channa as a snack or in gravy
    • Milk, preferably fortified and low fat
    • Eggs
    • Paneer
    • Curd
  • Rule no 3 - Choose healthy fats
    • Body needs fats for energy
    • Avoid saturated fats like red meat and dairy
    • Increase polyunsaturated and monounsaturated fats like fish, nuts and seeds
    • Choose healthy oils like olive oil, coconut oil, rice bran oil and peanut oil
  • Rule no 4 - Avoid junk food
    • Contains unhealthy fats
    • Made up of mostly fried foods
    • Contains excess sodium
    • Contains unhealthy preservatives
    • Sodas are high in sugar
  • Rule no 5 - Eat more fibre
    • Fiber increases volume of your meal
    • Will keep you satisfied through the day
    • Helps in digestion and bowel movement
    • Helps slow down gastric emptying
    Foods rich in fibre include:-
    • Whole grains
    • Leafy vegetables
    • Dry beans
    • Fruits
  • Rule no 6 - Drink plenty of water
    • Water fills up the stomach
    • It keeps you hydrated
    • It has zero calories and no sugar
    • Thirst is often mistaken for hunger
    • A glass of water before a meal decreases the amount you eat


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