Sat. Sep 25th, 2021
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Today more and more people are paying attention to healthy eating diet guides. For some, it is about achieving their ideal body weight. For others, it is just about feeling and looking healthy both from inside and outside. As somebody put it rather well ‘You are what you eat’. Think of what you made for supper – You knew that the casserole would be as good as the freshness and variety of ingredients you put into it. The human body is not different. It needs a selection of nutrients, vitamins and food groups to function well. If all it gets is processed and fried snacks and colas, you can well imagine the results.

Diet guides if followed for 5 days or 7 days a year like a detoxification program don’t really help. You need to make changes that you can live with over a lifetime. So make them slowly, one vegetable at a time but at a pace where they become part of your life and not something that requires self-control. The goal should never be fast weight loss but a step towards your ideal body weight. Think of every morsel that you put as doing wonderful things for your body, chew it, savour the flavor and then swallow. How you eat is as important as what you eat, in order that it is assimilated. Some of the principles that I recommend as part of a diet guide as given below.

1. Eat Your Breakfast: Many people skip breakfast since they aren’t really hungry or in a rush mistakenly believing that they have saved on calories. What they don’t realize is that they have kept their basal metabolic rate low reduced alertness since the body has no fuel and multiplied their chances of overeating at lunch. By which time, the body will end up absorbing whatever it gets leading to higher chances of weight gain.

2. Focus On What You Are Eating: It is important to give food your complete attention while eating. Watching TV when eating or talking on the phone results in your brain not getting the ‘I’m full’ signals from your stomach making you consume more than what is required. Also it is believed that food is better metabolized if you focus on the eating process rather than elsewhere.

3. Eat Slowly: Chewing your food and eating it slowly helps you get the flavors giving you more satiety with lesser quantity. It also allows your brain to register fullness since the stomach takes some time to communicate this to the brain. If you’re eating fast then you would have already overeaten by the time you get the message.

4. Eat More Frequently: Not many people realize that the very act of eating burns calories. Eating smaller meals serves two purposes. First it keeps the metabolic rate high so you burn more calories. Secondly by eating often, you prevent a situation where you ‘react to food’ or eat without thinking, often the reasons for eating extra.

5. Gap After Last Meal: Last but not the least remember to keep a gap of at least two hours between your dinner and sleep time. This will ensure that the meal gets metabolized well.