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