What are the ways to achieve healthy weight loss?

Hello,

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I read your query and can understand your concern.

Consuming high carbohydrates leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and can lead to obesity (excess body fat), resulting in metabolic disorders like diabetes (high blood sugar levels), high cholesterol, hypertension (high blood pressure), and PCOS (polycystic ovary syndrome). However, due to medical issues where protein or fat metabolism is concerned, complex carbohydrates are recommended.

Being overweight can affect daily life and also impact social life as a person gets conscious about themselves. First, you need to check your BMI (body mass index), which will let you understand your obesity stage. Your current weight is defined by your current diet and activity, which is 70 percent from diet and 30 percent from exercise.

For a customized diet plan, more details are needed, such as height, weight, age, and medical issues. However, I can help you with some quick tips:

Do's -

1. Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) because they are high in fiber and fiber helps delay the process of sugar release from foods.

2. Other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits should be taken into the diet.

3. Small and frequent meals to be taken.

4. Brisk walking for a minimum of 30 minutes, five days a week, is compulsory.

5. Regular self-monitoring of blood sugars is extremely important if carbohydrate intake is high more than 60 percent of total intake.

Don't's -

1. Sodas and sweet drinks like aerated drinks and tetra-pack fruit juices are to be avoided in the diet because they are high in carbohydrates, which increase blood sugar. Also, their high fructose (a type of sugar) content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbohydrates like white bread, pasta, and rice are low in fiber and high in the glycemic index (a measure of how quickly a food causes blood sugar to rise). This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, and sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and contribute to weight gain.

7. Fruits like bananas, sapodilla (chikoo), mangoes, dates, dried grapes (munakka), and raisins (kismis) are high in the glycemic index as well as load and thus need to be avoided

8. Starchy vegetables need to be avoided like potatoes, Yam (zimikand), colocasia (arbi), beetroot, squash, corn, and sweet potatoes should be avoided.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies that have a very high salt content, and use a salt substitute).

I hope I have answered your question.

Let me know if I can assist you further.

Regards.