To lose weight correctly and keep
it off permanently, ensure that your meals are nutritionally well balanced and that you
eat adequately each day. Food provides you with energy (expressed as kilocalories or what
we commonly refer to as 'calories') which fuels your daily activities and here's how much
you need. Every adult requires or has to consume approximately 2000 calories
(kilocalories) daily. When you wish to lose weight, you need to reduce the intake by 500
calories each day, which means you should follow a 1500-calorie diet.
Following a low calorie diet doesn't mean eliminating certain foods or cutting out
meals. Instead, a diet should be a part of your lifestyle, a way of living, eating the
correct way and cultivating habits that will stay with you for a lifetime. A well-balanced
diet gives you optimal energy and nutrition for maintenance of your body cells, tissues,
organs and supports normal growth and development.
A Healthy Breakfast
The old saying goes…..
'Have breakfast like a king, lunch like a prince and dine like a pauper'. However you
should not forget the importance of nutritious snacks that often keep you going till the
next meal.
Breakfast is a very important meal of your day which weight watchers find easiest to skip
to cut down on their calories. The reality is that you have been fasting since dinner and
your energy reserves are low in the morning. Begin your day with a high carbohydrate and
high fiber breakfast to give you a good start and keep your energy levels perked up till
lunch.
A good breakfast keeps you alert and energetic throughout the day. Above all it keeps you
away from bingeing on high calorie mid-morning treats which can lead to unnecessary weight
gain.
A balanced breakfast should provide you:
- About 25% of your daily calorie intake.
- A mix of carbohydrates, proteins and fiber.
- A serving of fruit.
- Plenty of fluids.
Lunch
Lunch should be the largest meal of your day after breakfast as your body has time to
digest it properly since you are active and on the go. For many of us, a big lunch simply
isn't practical, especially on working days. Nevertheless even a light lunch should be
nutritionally balanced and sustaining enough to keep your energy levels up till the
evening. When choosing your lunch, plan ahead about what you're going to have in the
evening so you don't double up or miss out on any nutrient.
A balanced lunch should provide you:
- A large proportion of your daily calories.
- A balanced combination of carbohydrates, proteins, vitamins, minerals and oil.
- Plenty of fiber which comes from raw salads.
Snacking Sensibly
Snacking between meals. When you are on a weight reduction diet, you tend to get hungry
faster, so snacks become an increasingly important part of your diet. They add on to your
overall nutrient intake and must be selected carefully. Include foods like fresh fruits,
whole wheat bread sandwiches or try some interesting snack options when you feel hungry.
Select snacks that are low in calories but are nutritionally adequate and tasty enough to
tickle your taste buds.
Avoid foods like wafers, popcorn, aerated drinks, pastries, chocolates, sweets, white
bread, etc, which provide you with only unnecessary calories and very few nutrients.
An ideal snack should comprise of a few calories to keep you satiated till your next meal
and provide you:
- A mix of cereals and pulses
- Vegetables and/or fruits
Dinner
The evening meal is an opportunity to go easy on your calories and eat foods that can be
quickly digested. Have more of vegetables, fruits, pulses and unrefined cereals like whole
wheat. Avoid beans, chickpeas and starchy foods (like potatoes and rice) at this time of
the day, as these foods take longer to digest and are likely to lead to a restless night
if the digestive process is still continuing when you go to bed. Have your dinner as early
in the evening as possible. You can always top up with a fresh fruit or a low calorie
fruity dessert later which will provide you vital vitamins and extra fiber.
Indulgences such as dry fruit sweets are all high in sugar and fat, so are best reserved
for an occasional treat.
A balanced dinner should provide you:
- Fewer calories as compared to lunch but enough to keep you satiated through the night
- Fiber by way of a salad or a fruit
