Commitment is the integral requirement to achieve healthy weight loss. The aspect of maintaining a healthy diet is also important to cut calories and achieve your weight loss goals. Read on to know whether a weight loss workout plan or a controlled diet plan is better for losing weight.
Weight loss for your body is dependent on two major factors. They are calorie intake and energy expenditure. The food you eat is used up by the body to provide energy and the rest is stored as fat. When the body is spending less energy concerning the number of calories that are being consumed through food, the body starts storing more fat leading to its accumulation in the body.
Weight loss is achieved when there is a calorie deficit in your body. This means that your body is expending more calories than the amount that you are consuming. A daily diet plan for weight loss and an exercise regime can both help you achieve a calorie deficit. A daily calorie deficit of 500 – 100 Kcal can help you lose 0.5 kg to 1 kg within a week. The key to weight loss is the combination of a good diet plan and burning calories through exercise. Remember we have to cut down on calories and not on the daily nutritional requirements for a healthy weight loss.
Let us look into how each of these methods can help you lose weight.
Exercising is one of the cornerstones of anyone’s weight loss journey. Exercise is helpful for helping you shed out those calories in a literal sense.
When you engage in any physical activity you increase the metabolic rate of your body which helps you burn calories. Exercise is very crucial if you are starting your weight loss journey. Performing aerobic activities is one of the best workouts to lose weight. If you include even 30 minutes of low or moderately paced aerobic exercise in your daily routine, you will be able to burn a significant amount of calories. You can include easy aerobic exercises like walking, cycling, jogging or light running to your daily routine.
Hitting the gym for weight loss is a very effective weight loss plan if you plan on losing weight and conditioning your body to become fitter. Strength training in the gym is one of the best exercises to burn fat. Training in the gym helps you build up your metabolic rate such that you burn calories faster. It also helps you build muscle mass and tone your body.
Exercises for weight loss need not necessarily involve a rigorous schedule. A daily habit of moderate to light exercising can help you reduce weight gradually. The key is to start light and gradually increase the intensity of exercises once you get accustomed to a schedule.
In my opinion, unless you make a conscious effort to monitor the number of calories you consume and drink, you may need to engage in a lot of physical activity. Regular physical exercise and a balanced diet are both essential components of a healthy lifestyle.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Weight loss is heavily dependent on the number of calories that you consume throughout the day. Unhealthy eating habits is one of the major causes of weight-related disorders like obesity. It is also easier to keep a track of your calorie intake than burn the number of calories you consume to achieve a calorie deficit.
You are what you eat. Your body reacts to the food you consume and this is why a meal plan for weight loss is crucial if you want to lose weight. The consumption of processed food high in calories or the exclusion of nutrient-rich food in your diet can affect the weight of your body.
If you plan on losing weight then you should curate a diet plan for weight loss. Being mindful about your food and making healthy food choices leads to better absorption of food by your body. Eating protein-rich and nutrient-rich food helps your body metabolism function better. The inclusion of fibre is very important if you want to lose weight.
Get in touch with a nutritionist or keep a close watch on what you eat throughout the day. It is essential that you do not miss out on the consumption of a balanced beal while trying to achieve a calorie deficit.
In my opinion, sticking to a nutritious diet with healthy alternatives may help someone remain within their daily limit without counting calories. Researchers discovered in 2018 that eating a diet high in fibre and lean proteins may result in weight loss without the need to track calories consumed.
Dr. Rajeev Singh, BAMS
A healthy meal plan for weight loss is a crucial aspect if you want to shed those calories. However, achieving a calorie deficit through diet alone can become a difficult task since it includes a lot of food restrictions. A healthy weight loss plan should ideally include some amount of exercise so that you can achieve your calorie deficit by burning some amount of calories too. Neither is mutually exclusive. Exercise can help you lose weight but should always back it up with a healthy diet, otherwise, you will feel weak, your muscles will not recover and even your immunity may take a beating. So you need to carefully chalk out a plan that includes both.
There is no single path to take if you plan on losing weight in a healthy manner. When you combine a conscious diet plan along with a weight loss workout plan you make it easier for yourself to lose weight quickly.
Also Read: Can You Lose Weight by Not Eating? The Dangers of Starvation Diets
There are many diet fads or exercise regimes that promise rapid weight loss if you follow those plans. No quick fix diets or extreme exercise routines will help you lose weight in a healthy manner. In the diet vs. exercise debate, there is no clear winner since both these aspects are crucial if you want to lose weight. Weight loss is a gradual process and you should remain steadfast towards your aim.
Also Read: How to Reduce Weight Without Exercise: Proven Strategies and Science-Backed Methods
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Do you want to shed the extra fat from your body? Do you want to get rid of the risk of the modern world epidemic called diabetes?
A low carbohydrate diet and regular exercise can help you achieve these goals.
A low carbohydrate diet limits the number of carbohydrates and emphasizes on protein and fat content of the diet. It can be defined as a diet containing < 26% carbohydrates or <130 gm/day. A low carb diet can be of different types depending on the types and amounts of carbohydrates.
Foods such as meat, eggs, legumes, lentils, fish, vegetables, healthy fats, dairy products, fruits, and grains are very low in carbohydrate content and high on proteins and fats. These food items form a major part of the low-carb diet.
Read more about: 8 Incredible Foods That Are Good For Your Heart
A low carb diet can help you reduce weight. It can also reduce the risk of type 2 diabetes and metabolic syndrome, a condition characterized by central obesity, increased blood sugar, and abnormal lipid levels.
Based on my experience, incorporating low-carb vegetables like spinach, broccoli, green beans, and carrots into your diet can be beneficial. These vegetables are rich in essential nutrients, vitamins, and minerals, while being low in carbohydrates, making them suitable choices for those aiming to reduce their carbohydrate intake.
Dr. Siddharth Gupta, MD
The various types of low carb diet can be summarized as follows:
This type of diet consists of lower carbohydrates and high content of proteins and fats. You can eat eggs, meat, legumes, vegetables, and healthy fats. Generally, the per day carbohydrate content ranges between 50 grams to 150 grams. The recommended daily intake of carbohydrates may depend on individual health goals.
Typically, the ketogenic diet contains a very-low-carb and high-fat diet. This type of diet induces a state of ketosis in your body. In this state, fat stores in your body are broken down into fatty acids and ultimately into ketones. Ketones are an excellent energy source for your brain. The keto diet is very popular among bodybuilders as it is very effective in losing body fats and reducing appetite.
Also Read: Is Coconut Milk Keto? Exploring its Potential in a Keto Diet
This type of low-carb diet focuses on whole, unprocessed foods. You can eat meats, eggs, healthy fats, and vegetables. This diet allows you to take approximately 20-100 grams of carbs per day.
The Atkins diet is a very popular diet plan amongst self-dieters. The diet consists of four phases, such as induction, balancing, fine-tuning, and maintenance. Initially, there were a lot of safety concerns regarding the Atkins diet plan. However, current research shows that it is safe as well as effective with the right amount of fiber intake.
Over the years, I’ve learned that lower carb(ohydrate) doesn’t mean no carb(ohydrate). Carbohydrates are essential nutrients for our body’s metabolism and energy needs. Remember to embrace moderation and make informed food choices for a healthier lifestyle.
Dr. Rajeev Singh, BAMS
You must avoid foods containing sugars such as soft drinks, candy, ice cream, fruit juices, refined grains, trans fats, and processed foods.
Low-carb diets are generally regarded as safe and effective ways to lose weight. However, there can be some long-term safety concerns such as long-term cardiovascular safety, ketosis, and effects on the kidneys. There are no reports of worsening of kidney function in individuals with normal kidneys. However, it is recommended that people with chronic kidney disease may take a low protein diet (0.2-0.8 gm/kg/day) to prevent further damage to the kidneys.
If you have any medical condition, you should consult your doctor before starting a low-carb diet plan.
Also Read: Can You Lose Weight by Not Eating? The Dangers of Starvation Diets
Low-carb diet plans limit carbs and are rich in proteins and healthy fats. Clinical studies have demonstrated its effectiveness in weight loss and improvement of health. Generally, they are safe with no major safety concerns.
Read more about: Best Natural Anti-Inflammatory Foods to Add In Your Diet
Carbs for diabetes? If someone has been diagnosed with diabetes, it doesn’t mean that they have to give up carbohydrates forever. It is only refined and processed carbs that are harmful to people with diabetes. The complex carbohydrates, consumed in moderation, are an essential constituent of a diabetic’s meal plan. The key is to choose carbs that are rich in fibre and nutrients so that they are digested slowly and the energy released is gradual.
Eating oats for breakfast could be the healthiest habit you could adopt. Instead of having a sweeter version, opt for a savoury recipe. Add vegetables of your choice. Oats are a complex carb, so they provide nourishment without compromising on blood sugar levels. Also, they are the only cereal that is as rich in proteins and carbohydrates. Read more about the health benefits of oatmeal.
Whole grains take longer to be digested and release their energy slowly. This leads to a gradual spike in blood sugar. Choose whole-wheat bread, pasta, oats, barley, and quinoa for best results.
Sweet potato is a healthier option. It has more nutritious value and is digested gradually, thus proving to be suitable for people with diabetes. Eat boiled, roasted or baked for better calorie control.
Both these fruits have high fibre content and are low in sugars. Have them fresh and not in the form of juices as the drinks are devoid of fibre. Read more about 10 low glycemic fruits for diabetes.
Whole brown rice is a better meal option than white rice, which is a refined variety. It has more fibre and more nutrients intact in its kernel.
Also Read: Is Fruit Sugar Bad for You? Research-Based Health Implications Revealed
Pulses and beans are rich in protein and fibre. Plus they provide Potassium, a mineral needed for efficient blood pressure control. Most diabetics suffer from high blood pressure, and lentils are a great way to control it through diet.
Want to manage your diabetes effectively? Book your free diabetes consultation from our experts!
Rich in probiotics, calcium, and protein, yoghurt is easy on the stomach and has a very less quantity of carbohydrates. It boosts immunity and helps strengthen bones. Read more about the health benefits of yogurt.
Berries are rich in essential vitamins and minerals and are low in sugar. They are rich in phenols, anthocyanins, and flavonoids that help in boosting immunity. They reduce inflammation, an important factor that contributes to susceptibility to diabetes. They are also anti-cancer.
Pumpkin, butternut squash, and other varieties are some of the best vegetables for people with diabetes. They are rich sources of fibre and essential nutrients like beta-carotene- which the body converts to vitamin A which contributes to healthy vision and skin, vitamin C- which boosts immunity and manganese.
Don’t skip on the milk and cheese just because you have diabetes. Both are nutritionally rich food while being low in carbohydrate content.
Being a person with diabetes doesn’t mean that you have to sacrifice carbohydrates. You have to make smarter choices and do portion control to keep your blood sugar in check and eat the right carbs for diabetes.
Also Read: Turbinado Sugar: Understanding Its Health Impact and Uses
Read More: 4 Best Foods For Diabetics
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
If you’ve been looking forward to effectively shed those extra kilos in no time, you’ve probably been subjected to the ‘low-carb, low fat’ chant for times innumerable since the first day of your resolution. While your family and friends always seem to have the best tricks and tips up their sleeves, it is imperative that you consult a dietician in order to ascertain the best weight loss regime suited especially for you. You’ll be surprised to learn that the mostly-opted-for scheme in this regard is also not free from the conflicting arguments. With a plethora of information speaking both for, as well as against the low-carb diet plan, it has become increasingly difficult for the common folks to decide on what to believe, as well as understand what works best for their body and individual needs.
Most people who speak in the favour of implementing low-carb diet plans are usually the ones who have noticed significant differences after having themselves adopt this regime. There’s no denying the fact that cutting down on carbs does contribute to the overall weight loss procedure. However, what most people don’t understand at all or tend to overlook is the simple fact that not much of the actual body fat is lost, if anything at all.
The human body has the capacity to hold 2.4 grams of water every time you consume a gram of carbohydrate. By cutting down your carbohydrate consumption, you actually hold nothing but less water! This goes on to show how there is but only a little impact on the total body weight and the loss in those extra kilos is achieved via what is essentially nothing but an artificial process.
Along with the aforementioned fact wherein low-carbs cause the individual to lose water, it has also been observed in most cases is that there is a significant depletion in the muscle glycogen. This means that you will be left feeling lethargic and weak for the better part of a heavy workout or a strenuous physical activity. Carbohydrates are effectively stored in the form of glycogen in your muscles and this glycogen is precisely the reason behind the energy that you get to carry out various activities. Another important aspect of carbohydrate consumption is that its role is indispensable in energizing the brain cells. A couple of days without carbs can leave you mentally exhausted and easily spent.
A low-carb diet means eating around 25 to 150g of carbohydrates each day. However, being on a low-carb diet can decrease your daily fibre intake. A low-fibre intake can hinder the digestion process, making it difficult for you to follow a low-carb diet for the long term.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Low Carb Diet – YES OR NO?
It has been observed by medical experts that consumption of carbohydrate-rich food products didn’t necessarily translate to the storage of fat and most certainly, didn’t augment fat burning. Most of it, if not all, actually went straight to the muscles for glycogen replenishment and repairing the damaged tissues. This is enough reason to no longer endure painful episodes of rejecting your favourite carb-rich food product! In plain words, carbs are entirely fine when consumed in moderate helpings even if you do not happen to exercise and on other days that you go for workouts, the carbs that have been consumed will reach the muscles instead of being stored as fat.
Did you know that research shows a low-carb diet to be good for heart health? As per a trial, women who were on a low-carb diet comprising high vegetable sources of proteins and fats had a lower risk of heart disease. You can reach out to your healthcare provider or nutritionist before starting on any diets yourself.
Dr. Rajeev Singh, BAMS
What has to be kept in mind while adopting a weight-loss programme is that you absolutely need carbs! The importance of carbohydrates can seldom be overstated. Follow a diet plan that focuses primarily on beans, fruits, vegetables, whole grains and other components of the green family that are high in their fibre content.
On those days when you feel lazy and cancel your trip to the gym, lessen the carb consumption and try to vary the types that you do end up eating. Cheating in your diet is excused only on one condition: it must be followed by a rigorous workout session.
The way to a simpler, healthier lifestyle is therefore not much of an issue at all! Next time you pick your lunch, make sure that you’re eating nothing but clean food, whole food and food that has not been subjected to intensive processing and manufacturing.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
