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Dietary Interventions for Weight Loss

February 9, 2021
Diet for weight loss- the list would be never-ending, whether it is a low-fat diet, no-carb diet or a high-protein diet. Amidst all, one should understand that there is no one versatile diet that works for everyone. The diet that worked for others may not prove beneficial for you. One may have to try or experiment with various foods and diets before choosing the right one. If choosing a right diet is a task, sticking on to it for a long run is even more challenging. Hence, the best suitable diet is the one with which you are comfortable and can follow it for long. During this journey, you may have to develop a healthier relationship with food and also deal with emotional triggers provoking to overeat. Following are some of the important dietary measures that you need to incorporate while planning for a weight loss diet.

Watch your calories

Accumulation of fats in your body predominantly results from increased calorie intake compared to your energy expenditure. So, a simple strategy for weight loss can be to just swap the equation, which means, you can easily manage your weight through consuming fewer calories than you burn. Initially, you may find a rapid decrease in your weight. But, after a point your weight loss may reach a plateau, where you may tend to lose less weight or no weight at all. So, you would need to modify your diet to continue shedding the excess weight. Also, you should not always measure foods by their calorific value; foods with similar calorific values need not be same with respect to their satiety index. Hence, choosing foods with high satiety index and low calorific values, such as soups and vegetables help to accelerate weight loss.

Avoid carbohydrates

Research suggests that low carbohydrate diet can be effective for weight loss. One of the typical benefits of a low-carb diet is that one can follow it easily and effortlessly. Sometimes, a low-carb diet may give liberty for the person to eat until satisfied, while he can keep shedding his/her weight. Additionally, a low-carb diet can be effective in reducing abdominal fat that is strongly associated with many diseases. As you eat, the carbohydrates from food are converted into glucose that enters your bloodstream. When you eat a carbohydrate-rich meal, a hormone known as insulin is released that helps the glucose move into the cells from the blood, hence regulating the blood sugar levels. This insulin release doesn’t allow the fat to be burned, and also promotes fat. Hence, a low-carb diets helps to greatly reduce your insulin levels and its negative effects on the body. However, a well-balanced diet should essentially include certain amounts of carbohydrates. It is the only fuel source for many vital organs in the body, such as the brain, central nervous system, and kidneys. Hence, one should not restrict healthy food choices, instead include foods that meet the nutritional needs to stay healthy, such a diet includes cereals, fruits, non-starchy vegetables, low-fat milk and milk products, lean meat etc.

Restrict fats

Avoiding fats remain as a primary step for weight loss. However, remember that just like proteins and carbohydrates, fat is also a type of nutrient that is required by the body for energy backup, vitamin absorption, and also for heart and brain health.

Good fats : Some types of fats actually help in controlling your weight. These fats are called as good fats (unsaturated fats). Monounsaturated and polyunsaturated fats are two versions of good fats. The main sources for good fats include vegetables, nuts, seeds, milk, tofu and fish. Most of our cooking oils are good examples of polyunsaturated fats. They are essential fats that are required for various functions and choosing them in place of saturated fats reduce harmful LDL cholesterol, triglycerides and improve the cholesterol profile.

Bad fats : Dietary fats with unknown health benefits and those regarded as bad fats include trans fats. Consuming foods rich in trans fats increase the amount of harmful cholesterol (low density lipids – LDLs) and reduce the amount of beneficial cholesterol (high density lipids – HDLs). Saturated fats are other kinds that are found in whole milk and its derivatives, coconut oil, and many commercially available baked goods and other foods. Hence, rather than completely avoiding fats, it is important to include good fats in your diet, limit saturated fats and avoid harmful or bad fats. Try to avoid foods like cakes, cookies, and chips. Include more of plant-based foods. Also, you need to be vigilant not to replace fats for foods with empty calories as your body stores extra calories as fat, even if they come from fat-free or low-fat sources. This may lead to weight gain rather than losing it.

Say no to sugars

Nutritionists and dieticians equally agree that sugar consumption is the major cause of weight gain.  They say that sugars from natural sources like fruits, vegetables, milk and dairy are healthy when consumed as a part of whole food. However, the problem lies with the added/hidden sugars in the processed or packaged foods. Added sugars are nothing but added calories without any nutritional benefits. Too much of added sugar in your diet could make you more likely to eat too much over the course of the day. They can also add on extra weight to your body, especially, in the abdominal area. It is well known that the fat around your abdomen is associated with many serious conditions like heart disease and cancer. Hence, cutting down sugars not only helps reducing weight but also to prevent other dangerous conditions.

In addition to body weight control, people who consume less added sugars tend to have lower triglyceride levels. It is recommended to limit added sugars less than 10% of a healthy daily diet. It is equivalent to about 11 teaspoons for an 1800-calorie diet. Try to avoid packaged foods and replace them with fresh fruits and vegetables. Read the nutritional labels before buying readymade foods and consider drinking water instead of sports drinks and other beverages.

Include fiber

Fiber is also an essential nutrient that carries various health benefits, especially for weight loss. Dietary fibers are of two types- soluble and insoluble fiber. They differ in the way they interact with water in your body.

  • Insoluble fibers do not mix with water, and primarily act as a bulking agent and help to prevent constipation. It is found in whole grains, wheat cereals, nuts, seeds, and vegetables, such as carrots, celery, and tomatoes.
  • Soluble fibers dissolve in water to form a gel-like substance that slows down the rate of absorption of sugars into the bloodstream, thereby lowering the blood sugar levels. As a result, they reduce the insulin levels and the body is less likely to store fat. Studies suggest that soluble fiber also helps to reduce abdominal fat and encourage gut bacteria diversity. It is found in oatmeal and oat bran, apples, citrus fruits, beans, peas, and lentils.

Majority of foods contain both soluble and insoluble fiber. However, one should note that food in its natural form or unprocessed state contains higher levels of fiber.  A fiber-rich diet makes you to feel full sooner, reduces appetite and helps you eat less, as it stays in the stomach longer than other foods. Hence, adding fiber in your diet helps to reduce calorie intake that can aid in weight loss. According to some studies, people who consume more fiber without any other dietary alterations lose almost as much weight than people who follow the heart-healthy, low-fat diets.

Get loaded with fruits and vegetables

Fruits and vegetables are low-calorie options, which are packed with vitamins, minerals and phytonutrients that are necessary for body. It is good to include as much fresh fruit and non-starchy vegetables in your diet. The water and fiber in fruits and vegetables adds volume to your dishes, which helps you to feel full besides limiting your calorie count. Most fruits and vegetables are naturally low in fat and calories. They also take longer to digest making you feel fuller for longer. Consider eating fruits and vegetables the way nature provided or with good and fat-free cooking methods to avoid additional calories and depletion of their nutrients. Choose whole fruits over fruit juices as the calorie count increases while natural fiber is lost in juices. Also choose whole fruits rather than dried versions. Adding more vegetables in your main course and as snacking options can have tremendous effect on your calorie intake and weight management.

Outlook

Diet plays a major role in weight loss or maintaining a healthy body weight. The best diet is the one which helps you to take few calories while providing all the essential nutrients required for overall well-being. Portion sizes and food sources also make a big difference. Limit your portion size by using small plates or bowls. Avoid storing tempting foods at home and plan your meals or snacks before you feel hungry. Eat more in the day and less at dinner, which helps you drop more weight. Finally drinking more water plays a chief role in weight management. Water can also help to avoid extra calories, as many a times thirst can be confused with hunger.

References :

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264021/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/

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