In today’s busy schedule and sedentary lifestyle, weight gain and obesity related health issues have taken a toll on all age groups. In order to lose weight, people find some quick fixes in the form of fad diets viz. keto diets, intermittent fasting, juice cleanses and paleo diets etc. Such nutritionally imbalanced diets create a yo yo effect in the body leading to various nutritional deficiencies, slowing down the overall metabolic rate, depleting energy levels, causing low stamina, sagging skin, weakness, hair loss, hormonal imbalances and many other issues. In addition, one cannot sustain such diets as a lifestyle for a long period. Thus, it is very important to follow a natural, lifestyle oriented healthy diet which maintains the correct macro and micronutrient balance on a daily basis for good nutrition and long term benefits.
Today, carbs are considered as the biggest enemy and people are omitting them from their diet, especially wheat and gluten products in the name of weight loss. Whereas the truth is, the real energy to perform comes from here. Indians, have grown up eating wheat as their staple diet and suddenly one fine day giving it up is rather strange for weight loss reasons. Reducing overall caloric intake is your key to weight loss not going gluten and lactose free.
Let’s learn the most important 5 Keys for good health include:
Switch over to multigrain atta instead of whole wheat
Multigrain food items like multigrain bread, multigrain crackers, multigrain flours, multigrain biscuits/ cookies etc are gaining nutritional importance over whole wheat items as they are higher in complex fibre and provide more essential nutrients and minerals.
Whole wheat products are wheat alone in its composition of germ, endosperm and bran, while multigrain products are a combination of two or more of such grains viz. wheat, barley, bajra, jowar millet, oats , ragi, quinoa, buckwheat, bulgur etc.
Here is why one should opt for multigrain instead of whole wheat alone-
- They contain high level of complex fibre and thus help in better energy and weight management.
- Multigrain flours contain B-complex vitamins such as pantothenic acid, folate, riboflavin and thiamine.
- They help in regulating metabolism and hormonal balance.
- It contains higher amount of protein which aids in tissue repair and better satiety.
- Produce antibodies to fight against infections thus boosting immunity
- They contain high levels of minerals such as manganese, selenium, copper, iron, magnesium, potassium and zinc which help in blood sugar regulation and cognitive function, improving fertility, stronger bones etc. These minerals help with blood sugar regulation and cognitive function, as well as boosting the immune system and improving fertility, reducing bad cholesterol, for strong bones etc.
Hydrate with water and variety of fluids
Hydrate with sufficient water due to improve transportation of your essential nutrients. This not only improves digestion of our meals but also prevent constipation, intestinal malabsorption, bloating, acidity, flatulence etc.
Further, include plenty of fluids in form of vegetable juices, buttermilk, lime juice, coconut water,, green tea etc. to keep the body well hydrated throughout the day.
Increase physical activity in form of sports, cardio etc.
Include simple exercises as a part of daily routine like such as brisk walk post meals, staying active at work place, climbing stairs, stretching, skipping, and swimming. Adopting favorite outdoor sports like badminton, football, tennis etc.
Sleep well- Include quick naps and rest.
With such a stressful and busy life it is very essential to give your body rest Plan adequate sleep of atleast 6-8hrs/day. Take a cat nap in the car or during your travel. Calm your nerves by closing your eyes with 30 second breaks during a hectic day. Try and rest when able instead of staying glued to gadgets and electronics.
De-stress to calm your mind for overall wellness
Mind over body is the final but most important key to good health. Include Yoga, meditation, keep a happy and positive attitude, maintain a work life balance, spend time with family, take vacations, enjoy calming teas, spa time, me time, wellness sessions. Take good care of your health for mind, body and wellness.