Diet Plans
Specialized Plans
Nutrition Plans
Body Weight
Weight Loss
Diet! Diet! Diet! The word has lost its meaning. The word diet simply means balanced eating. Instead, its meaning has now become deprivation of food, starvation, weight loss powders and synthetic weight loss pills. This type of ‘diet’ not only leads to nutritional deficiencies but also brittle bones and nails, loss of energy and muscle mass.
Lifestyle change
Achieving weight loss means a lifestyle change. This lifestyle change needs to be followed permanently in order to prevent weight gain. A lifestyle change can not only improve your nutritional status and lead to weight loss but can also help to prevent chronic diseases.
One size does not fit all
As a small size t-shirt does not fit all, one type of diet can not be used for everyone. Each individual has different energy and nutritional requirements. These requirements are based upon the age, height, weight, physical activity of an individual.
Weight loss in an overweight or obese person may help to decrease the likeliness of developing chronic diseases such as blood pressure, diabetes and certain types of cancer.
Weight loss in an underweight individual may increase the risk of nutritional deficiencies, loss of muscle mass, decreased muscle strength as well as ability to fight off infections.
- To maintain a healthy body weight, balance calorie intake with physical activity
- To prevent weight gain, make small decreases in calories and increase physical activity
- 30 minutes moderate-vigorous activity is necessary to prevent chronic diseases
- 60 minutes moderate-vigorous activity to lose weight and prevent weight gain
Lack of Nutrients
The absence of essential nutrients in the diet can lead to fatigue, lusterless hair, scaly, dry and dehydrated skin, brittle nails, Skin and hair require proper nutrition in order to stay healthy. Apart from a disciplined and regular lifestyle, a nutritive diet is equally important for glowing skin and hair. A good amount of sleep, 10-12 glasses of water as well as lots of fresh fruits and vegetables are necessary for that healthy skin.
Fruits and vegetables contain antioxidants which have properties of flushing the toxins from the body and that in turn helps to protect from cancer. They also contain vitamins and minerals to provide the nourishment your body needs. Cooking foods, exposing them to air or light for extended periods of time will lead to loss of some essential vitamins from fresh fruits and vegetables. It is always better to consume these in whole or raw form. Try to incorporate more salads, fruits, par boiled or sautéed vegetables in your diet to get more nutritive value from them. Bright coloured vegetables including carrots, broccoli, and spinach, green, red and yellow capsicum are great sources of phytochemicals and vitamins. These can work as a complexion promoter as well as provide vitamins, minerals, fibre and antio
Food sources like nuts, seeds and vegetable oils provide Vitamin E. Vitamin E works as an anti-oxidant and functions against harmful pollutants and toxins. Therefore, it helps to slow the signs of skin aging. Essential fatty acids derived from food sources such as olive oils and walnuts. These essential fats are the “good fats” and your body requires them from food sources. Olive oil is loaded with goodness, so you could use it as a hair or massage oil.
Fortified whole grain cereals are rich in minerals like iron, zinc and copper that helps to prevent hair fall.
Eggs, specifically egg yolks, peanut butter, fortified cereals are rich sources of biotin, an essential nutrient. Deficiency of biotin may cause hair loss and scaly skin. Some biotin is also synthesized in your intestinal tract.
Hair is made up of protein. A diet that is very deficient in calories and protein may cause hair loss. So, a complete balanced diet that provides vitamins, minerals, calories, protein and fats, which meets your body’s requirement is necessary.
Apart from healthy eating, keeping your body well hydrated is essential for the turgidity and elasticity of your skin. Consuming 10-12 glasses of water will help to hydrate the skin. Moreover, fresh fruits and fruit juices, buttermilk, reduced fat milk, salads, sprouts, and vegetable juices will help to increase your daily fluid intake.
Any form of exercise, walking, jogging, swimming, tennis will improve the blood flow to the extremities, thereby rejuvenate your skin cells and keep them nourished.
A good, relaxed and peaceful sleep will keep that skin glowing and enviable.