Times of Oman
Nov 26, 2015 LAST UPDATED AT 02:56 PM GMT
Secret lies in moderation
October 30, 2012 | 12:00 AM
Pic by Agencies

So your best plan of action is to make moderate changes in your diet with the goal of losing one kg in ten days and so on. Going on a strict, very low calorie diet can be dangerous and not advisable at all so evaluate the risks of this decision before taking this gamble. It is important to focus on long term behaviour change and if you want never to gain back the weight you lost, you have to form new habits. The key is to eat a healthy diet and exercise, taking in no more calories than you burn and a positive attitude to keep you motivated to continue going on this healthy track.


Carbohydrates, gram for gram, have less than half the calories of fat and your body can't burn the fat you eat without these carbohydrates and they also give you energy and help raise your metabolism, causing them to burn more calories. The extra carbohydrates that you don't burn are broken down and stored as fat and fortunately, about a fourth of these extra calories get used up in the process. On the other hand, you burn up almost no calories storing the fat you eat so you gain more weight from excess fat calories than you do from an equal number of extra carbohydrate calories.

Unprocessed grains like brown rice, oats, etc., are one of the best sources of carbohydrates and they haven't lost any of their nutrients and fibre to processing. Other "star" carbohydrates include vegetables like sweet potatoes, dry beans, corn, peas, carrots, cucumber, beans, etc., and fruits like apples, strawberries, oranges, papaya, etc. So filling up on these low calorie, no-calorie or negative — calorie foods, whatever you call them — can certainly help you toward your weight loss goal. Not to miss, desserts rich in sugar and fat are doubly dangerous to your dreams of good health and a slender figure.

Your body needs the complete protein from healthy animal sources and all sorts of plant sources in balanced amounts and complemented by healthy sources of carbohydrates and fats. If you are looking for a quick way to lose weight, it's easy to get fired up about a high protein diet and an initial drop in weight is common with a high protein diet but it's primarily due to water loss. These diets don't work very well in the long run — nor do they build muscles as they claim so only a diet with lots of fruits, vegetables, grains, balanced with moderate amounts of healthy fats and proteins can actually keep you hale and hearty.

Eating fibre rich fruits, vegetables, and whole grains can be a big help in taking off extra pounds but just be sure to drink plenty of water as the liquid makes the fibre swell, causing you to feel full and since it passes slowly through your upper digestive tract, you won't get hungry again right away.

The right kind of fat, believe it or not, can help you lose weight but choose your fats wisely and include a combination of all the essential fatty acids from fish and plant sources like olive and canola oil, avocado, nuts, etc., than from meats and dairy products. But remember, if you overeat the fats of any kind, you can ruin your chances of ditching those extra pounds — one gram of fat has the same number of calories, no matter what the source.

Drinking calorie free water instead of sweetened cola, tea or juice is one easy way to cut calories from your diet and many waistline watchers believe that drinking a tall glass of ice water just before your meals dulls your appetite, fills your stomach and helps you eat less. Also drink water before and during exercise to avoid dehydration and to get more out of your workout. There is only one diet that helps you drop pounds and keep them off — a healthy and balanced diet; the diet for a lifetime.

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