THE 16:8 DIET – WANT TO LOSE WEIGHT BUT COULDN’T STOP EATING……………
PROMOTION ON HEALTHY EATING; STAYING FIT IS ACTUAL BEAUTY
The widely spoken topic right from children towards senior citizens is OBESITY which is a monster to our health. Obesity is a parasite that slowly sucks our lifetime. Obesity is generally caused by overeating and hardly moving. If you consume a high amount of food in the form of sugars and fats, you are likely to gain much energy. You have to utilize the energy by burning it through physical activity and exercise. In case of not doing so, your body would store the surplus energy in the form of fat. This excessive storage of fat will lead to excessive weight gain stated as obesity.
Obesity is accompanied by other chronic health conditions such as diabetes, hypertension, heart disease, certain cancer, gallstones, sleep apnea and arthritis. Unbalanced food diet can also lead to obesity. In such a case, there are few diet foods which are considered healthy could cause weight gain such as smoothies and protein shakes, low-fat flavoured yoghurt, fresh pressed juices, healthy sweeteners, low-calorie cereals, dried fruits, packaged diet foods, flavoured coffees, premade salads, protein bars, diet soda, granola, sports drinks, diet peanut butter, low-calorie condiments, coconut water, sushi etc.,
The main causes of obesity are overeating, genetics, a diet high in simple carbohydrates, frequency of eating, physical inactivity, medications, psychological factors, diseases such as hypothyroidism, polycystic ovary syndrome, Cushing’s syndrome, social issues. Other factors that cause obesity are ethnicity, childhood weight and hormones. Obesity is measured in many ways but physician and researchers prefer to study obesity via BMI.
BMI is body mass index, a mathematical formula that accounts for a person´s weight and height. BMI equals the weight of the person in kilogram divided by the height of the same person in metre square (BMI=Kg/m²).
- A BMI of 25 to 29.9 is defined as ¨Pre-obese¨
- A BMI of 30 to 34.99 is defined as a ¨obese class – I¨
- A BMI of 35 to 35.99 is defined as a ¨obese class – II¨
- A BMI of or greater than 40 is defined as a ¨obese class – III¨
A new study conducted by cancer research UK, have found that people who buy discounted food are more likely to be obese. The study looked at the shopping habits of 16,000 British holds. The new research suggests that people who buy food and drinks on promotion are more likely to be obese than the people who avoid it. It is found that shopping trolley consists of 40 to 80 per cent of special discounted products had 54 per cent of weight gaining chances. Mostly, chocolate, chips, savoury snacks, crisps, popcorn are brought on promotion.
The research centre also discovered that the people who buy 10 food and drinks in Britons products end up in buying 25 per cent food products that were high in fat, sugar and salt. Alison Cox, director of cancer prevention at Cancer Research UK agreed with the urgent need to stop childhood obesity.
It isn’t the only solution to fix the problem by removing these incentives to buy unhealthy food. A lot can be done.
The Department of Health and Social Care is given out the figures just weeks before launching a consultation to ban on two-for-one deals proposals and celebrity endorsements of junk food.
In the UK, the government is attempting to ban multi-buy offers at checkouts on foods high in fat, sugar and salt, limitless refills of sugary soft drinks in restaurants as a part of its campaign against obesity. It also made illegal to sell energy drinks to anyone under the age of 16.
The proposed move would also require retailers to ensure that at least 80 per cent of their sales from promotions are for healthier products.
Effective weight loss approaches the following :
- Dietary changes including calorie restriction, alternating proportions of certain food group, meal replacement therapy and structured commercial weight loss programs.
- Exercise and physical activity
- Prescription weight loss medications
- Weight loss surgery
Lifestyle measures to achieve and maintain weight loss:
The following can be incorporated into the daily routine,
- Set realistic goals: Cutting down 1 to 2 pounds per week is generally obtainable.
- Stick to a healthy daily eating pattern: Eat a variety of foods, including whole grains, vegetables, lean proteins, healthy fats and fruits.
- Eat breakfast regularly to avoid overeating later in the day.
- Avoid sugary beverages: Drink water or unsweetened tea.
- Don’t skip meals.
- Eat small portions.
- Avoid or limit the intake of sugar and refined carbohydrates.
- Replace high-calorie snacks with vegetables and fruits.
- Make healthy choices, especially when eating at restaurants.
- Maintain adequate hydration with water.
- Be physically active and maintain an exercise routine several times a week for at least 30 minutes each time.
- Get an adequate amount of sleep, because poor sleep is connected with weight gain and obesity.
- Reduce stress, and relax when needed.
- Get support from family, friends and support groups.
- Follow weight loss not only by weighing yourself but also by using a tape measure the size and note how your clothes fit.
- Hold a weight loss journal to map your progress and caloric intake.
- Health issues may arise due to implied drug interactions and contraindications, so never use an over-the-counter dietary supplement without consulting with a health care provider or pharmacist.
- Always maintain routine appointments with your health care provider, especially if you have any medical conditions or are taking any medications.
The most popular diets that one must include in weight loss program
The Atkins diet is the low carbohydrate diet. Proponents of this diet say that you can lose weight while eating as much protein and fat as you want, as long as you avoid foods high in carbs.
The Zone Diet has been accepted for several decades. It tells to eat a certain amount of protein, carbs and fat at every meal in order to reduce inflammation in the body, among other health benefits. The Zone Diet guides its followers to stick to eating a specific ratio of 40% carbs, 30% protein and 30% fat.
Studies have discovered that this very low-carb, high-fat diet is adequate for weight loss, diabetes and epilepsy.
There’s also early sign to show that it may be beneficial for certain cancers, Alzheimer’s disease and other diseases, too.
A ketogenic diet typically checks carbs to 20–50 grams per day. Rather, this is quite challenging. You could include many nutritious foods in this way of eating.
The vegetarian diet involves stopping from eating meat, fish and poultry.
Some studies conclude that vegetarians account for up to 18% of the global population.
Apart from the moral and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also decrease your risk of chronic disease, aid weight loss and improve the quality of your diet.
Veganism is defined as a way of living that tries to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose.
For these purposes, the vegan diet is devoid of all animal products, including meat, eggs and dairy.
When done right, such a diet may result in various health benefits, such as a trimmer waistline and improved blood sugar control.
Weight Watchers diet
The Weight Watchers plan is dieting is with one part of a healthy lifestyle. The program stresses the significance of overall mental and physical health and well-being.
Weight Watchers neither restrict specific foods nor tell what to eat. There are also no pre-prepared meals or foods to buy. Instead, people are inspired to create healthier eating choices and to enhance physical activity. Weight Watchers sponsors group meetings in locations throughout the world where members can offer each other support, guide, and suggestions for making healthier lifestyle choices.
South beach diet
It’s a lower-carb diet that has been recognised with providing rapid weight loss without hunger, all while boosting heart health. On the other hand, it’s also been scrutinised for being a definitive “fad” diet. The South Beach Diet is rich in low-glycemic-index carbs, lean proteins and unsaturated fats.
Raw food diet
Its adherents believe that consuming raw foods is ideal for human health and has many benefits, including weight loss and better overall health.
The raw food diet, often called raw foodism or raw veganism, is comprised of regularly or totally raw and unprocessed foods. A food is considered raw if it has never been heated over 104–118°F (40–48°C). It should also not be purified, cleaned, treated with pesticides or differently processed in any way.
Instead, the diet adopts several other preparation methods, such as juicing, combining, dehydrating, soaking and sprouting.
The Mediterranean diet is the diet planner based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. Researchers noted that these people were particularly healthy compared to Americans and had a low risk of many lifestyle diseases.
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. There is no one finished way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in several areas may have eaten various kinds of foods.
The Paleo Diet
Paleo diet is one of the natural ways of eating that cuts down all intake of sugar. The main consumption of sugar in a Paleo diet comes from fruit. However, Processed foods and grains are also eliminated. The fewer number of carbohydrates in our system leads to a decreased amount of glucose. So our system will then begin to use fat as its fuel source. In a Paleo diet, dairy is also eliminated. So what can be eaten? A Paleo diet consists of fish, fowl, vegetables, fruits, nuts, oils, sweet potatoes, eggs and meat, so long as that meat is grass-fed and not grain-fed.
This is the recommended diet for people who love to eat. Interested? Thought so. Like its sister diet, the 5:2, this one’s a numbers game. You have an eight-hour window during which you can eat, then you fast for 16 hours. According to David Zinczenko, author of The 8-Hour Diet, eating all your meals within a set window is the key to burning fat. ‘By carving out an eight-hour window in which to eat to your heart’s content, you’ll burn your body’s fat stores effortlessly. The science is actually simple: for several years, researchers have been producing remarkable weight loss results in people using “intermittent fasting”. In this case, fasting is about eating whatever you want but staying within a sensible eight-hour window. This gives your body the chance to burn away your fat stores for the energy it needs.’‘This is based on the same principle as 5:2, but the fact that it doesn’t involve any calorie counting or dietary restriction is a bonus. There may be some benefits to IF in relation to healthy ageing, but again, more research is needed.’ An early afternoon brunch and a late dinner – aka Saturday. We’re onto a winner here.
A Final Word
Losing weight is not easy always, and there’s no quick fix. With a strong motivation and a sincere dedication try to adopt healthy lifestyle habits, including eating a healthy, balanced diet, following an appropriate exercise routine and managing stress that would help you to achieve successful weight loss. You should take control of your health and improve your overall quality of life. You should take the first step toward improving your health. Firstly, Talk to your primary health care provider about safe and effective weight-loss options.
– Saranya Nagarajan