Do you skip your lunch or dinner?

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If you are doing this to reduce your weight, mind it, you are moving in the opposite direction. Remember to “Eat breakfast like a king, Lunch like a commoner and Dinner like a pauper

It is important to have a nutritious and full breakfast because the metabolic rate is high and absorption is also good in the morning, so a well balanced combination of carbs + proteins helps to fulfill this need. Eat at least one fruit compulsorily along with it.

I have noted a trend of people skipping their lunch or dinner, in order to reduce weight. This is not good practice. Skipping meals during day can lead to elevated fasting glucose and delayed insulin response, which eventually leads to Diabetes.

Even if it is recommended to eat dinner like a pauper, it should not be skipped. Although your metabolic activity have reduced by night time, your body needs some amount of carbs to help break down fats.

Have a light and early dinner. This gives your body time to digest the food. If you sleep immediately after dinner, most of the food gets stored as fat. Now, thats not what we want, right?

One roti, sabzi, dal and salad is a good meal to end the day. Keep the meal light and non-oily or alternatively have a thick vegetable soup (without cream or any thickening agent) + raita along with a multi-grain bread. Don’t just  starve yourself only on salads, fruits or soups.

Going on a crash diet is not good for you either.

When you cut down on your calorie intake drastically, the body burns its glycogen reserves to cope up with its energy needs, which leads to a water loss in the body through urination. A major component of the weight loss experienced is just this water loss.

Your metabolic rate drops and muscle is used for its energy needs. Body holds on to its fat reserves so you reach a stage where no matter how much you reduce the calorie intake, you do not lose your fat, which can be verified by conducting a body fat analysis.

People then revert back to their original eating pattern, which causes them to put on weight again. With each such cycle, your metabolic efficiency reduces and weight keeps on increasing even if you eat lesser food.

If you really need to reduce weight, stay away from starvation diets and follow a professionally designed weight loss program, tailored to your individual needs and physiology.

At Anagha’s world, we do not promote or endorse starvation diets.

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Can’t resist that Samosa or Pizza?

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junkfood-samosaSo what is Junk food after all?

Any food item which has little or no nutritional value, usually high in fat, sugar and / or calories is JUNK. Most common junk food items include salted snack items, chocolates, sweet desserts, fried fast foods, carbonated drinks (read Pepsi, Cola, Thums up, …), etc.

Well, everyone knows that junk food is not good for health and can lead to obesity and other forms chronic health illness. What we need to know is – how do I stop myself from bingeing on a cheese pizza with extra cheese or dipping into the bag of crispies.

Try this!

  • Listen to your self

Wake up in morning and look in the mirror and tell yourself in a bold confident tone “I am going to slim down and No one can stop me from doing this, Not even me!”. Positive self suggestions have a strong influence on your sub-conscious mind.

  • Do not starve yourself!

Eat a series of six small meals throughout the day rather than three large ones. This will help you maintain your sugar levels and stop the craving to binge.

  • Take small steps.

Reduce instead of avoiding certain foods. Do not derive yourself the pleasure of an occasional sin. But make it point to have just a  small portion rather than a full plate. The definition of a portion has also changed over the last 30 years. 🙂

  • Eat slowly.

It takes 20-25 mins for the brain to register that the stomach has its fill. If you gorge on your food very quickly, you eat a lot more than what you actually need. Then you get that feeling of over-eating and you just hate it.

You should eat slowly and chew on the food purposefully. This not only releases the much needed saliva for the initial phase of digestion to happen, it also gives the brain time to register ‘Not hungry anymore” signals from your stomach.

  • Eat a well-balanced diet

To help you plan one, you just might have to come over and have a chat with us.

  • Go Healthy

Choose healthy, nutritious and natural snack options instead of the usual fried, high calorie junk food. An Idli plate or a Veg toast sandwich with low-fat cheese spread sparingly over it, is any time better than the fried Samosa, Vada, Pizza or Cheese burger, with extra cheese.

There are loads of them available and I will be sharing some recipes with you soon. So watch this space!

Hello world!

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Welcome to Anagha’s world! This is my very first post. It is a start of a wonderful relation where we help you shape up your world. I would love to share my experiences and knowledge with you. So come along!

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