Blog by: Aylin Hafeeza Hannan
While most are aware that caloric deficit, is fundamentally the most sure shot way of weight loss, there is also a taken for granted stigma with calorie control which is voluntarily ignored. To reckon with the blunt possibility of cutting calories mistake it’s only apt to state that If you got it truly right the weight would ward off at its desired pace as opposed to clinging on.
Don’t we all know quite a bunch of the hard working dieters who are paranoid by the occasional pizza and wee bit of table sugar?
It serves to review efforts if made by self as well as the efficiency of health care providers when recruited to meet your weight/fat loss goals. If you see yourself evidently training and eating healthy and being stuck at the same frame/ weight, isn’t it about time to rethink your protocols. Although, protocols would shield the apparently significant aspects of fat burning HIIT sessions and a plate of lean proteins with broccoli. It’s noteworthy that even the petty excesses can add up to the weekly caloric allowance and lead to maintenance or even surplus. Hence there is a gradual increase in weight leaving one baffled by the weight gain. The endorsement of healthy lifestyle intoxicates the various genres of health conscious audience in various ways. Either eating too less or eating too much healthy, either eating fixedly or eating the wrong supposedly healthy foods,, invariably the aspects leading to shallow plateau like phases can run up a marathon of madness. But to target the goals better, here is a list of the hidden culprits on your diet schedule.
GOOD, BAD & THE UGLY!
BREAKFAST CEREAL IS A SERIAL KILLER:
This has to top the list. To begin with, the real problem is masses falling for the tall healthy claims of the commercial health industry under the “fortified” banner. Beneath their selling agendas, these fortified foods camouflage some not so healthy realities. Processed via EXTRUSION, these decked models on super market racks pack a punch of ill. Creation of insulin-desensitising starches is a potential risk-factor for developing diabetes. Loss of lysine, an essential amino acid necessary for developmental growth and nitrogen management. Simplification of complex starches and increased rates of tooth decay. The GLYCEMIC INDEX (GI) significantly increases due to the availability of carbohydrates for digestion.
Destruction of Vitamin A (beta-carotene) and Denaturation of proteins are all considerable reason to call cereal an Ugly meal option.
JUICING AND ITS ICING
So you thought eat clean mode was always going to be switched on with carrot juice. But its addiction spurts an icing of blood glucose spikes. Certainly a bad idea for diabetics. Loss of fibre, onset of early hunger, and more calories are some of the unpleasant factors that come with your yummy juice. A pressed juice averages between 100 to 350 calories per 16-ounce bottle. High on sugars juicing can negatively affect insulin levels in the body. Why not relish a whole fruit instead?
FIBROUS COOKIE CRUNCH:
And, the in-thing movie celebrity rocking a bikini buff bod accredits her slim physique to a high fibre cookie. It just does something to perception when you follow superficial trends. CELEBRITIES have a team of experts managing their fitness and endorsement deals are unintended pun. An oatmeal cookie or digestive biscuit can be a SOS option but how good is it for a tea time snack everyday?
On an average two digestive biscuits contain 140 calories, 6 grams of fat, 19 grams of carbohydrate, 1 gram of fiber, 5 grams of sugar, 2 grams of protein. Blatant facts speak that they are not fibre rich, considerably calorie dense and high on added sweeteners. Add another biscuit with a cup of tea and it’s a beyond 600 calorie meal. Your body is smart and statistic with excess calories. You would never have imagined such a small snack to equate calories of a macro dense meal. Even though Marie Gold biscuits are low on calories(25/biscuit), these special population staple snack bites are at the end of the day PROCESSED and popular to slow ones metabolism.
THE BMR V/S SUPPOSEDLY REQUIRED CALORIES
Whatever is trending makes it to your plate. Whatever is recommended by a food expert makes it to your plate. But your money, time and sanity demands that you receive expertise from a qualified professional known to provide results and is not ironically a self proclaimed expert. The BMR of a modestly active 30 year old male can vary between 1500-1800., and 1300-1600 for a female. You are only requiring more calories during Pregnancy/Breastfeeding and raising levels of athleticism. But it seems like a ancient safe stride for those typical (2500-3500)plus calorie/day meals prescribed by online diets and under qualified dieticians.
WEEKLY CHEAT REALLY CHEATED ON YOU:
One decent 100 gms brownie with chocolate sauce or a scoop of ice cream can be 500+ calorie meal. On a cheat day, it is important to place the other meals smartly with more fibre and hydration to keep the appetite in check while not affecting the weekly cumulative figure. It’s only better to include a 2 hour walk/week to burn that extra addition from the cheat treat.
YOU DONT COUNT CALORIES FROM TEA & COFFEE:
Black tea/coffee are equivalent to no calories. But with milk and sugar the games changes like this.
A Cup skimmed milk (2%) fat = 122 calories
A Cup of whole milk ( 70 calories from fat) = 146
A tea spoon of sugar calories = 16
Based on those proportions an average low fat to whole milk half and half can vary between 60-150 calories. As a snack it’s fine. But one extra tea/day is 420-1050 calories/ week. Then there is this tea/coffee post meal habit. Which adds up to the calories of the meal. Not a good idea whatsoever.
SEVERAL SMALL MEALS AND SEVERAL CALORIES:
Absorptive phase v/s Post-absorptive phase!
Constant eating makes insulin store sugars while not letting enzyme activity do its job effectively to break fat down. Utilising fat/stored energy is the ideal format which is post absorptive phase. Small frequent meals contribute to Glucose being readily available. For diabetics it is an exception to the rule. But when one looks at fat burning via same meal strategy, there are some unfavourable factors. Insulin is present in the bloodstream for 2-3 hours after the meal is consumed. Eating every 2-3 hours puts a strain on the pancreas because it is unable to produce the stored insulin hence our pancreatic beta cells are working overtime. Losing track of calories, possibilities of type 2 diabetes and feeling unsatisfied by many small meals are major concerns to evaluate.
WHAT’S THE FIX?
Detox for life. YES! the idea of cleanse is only productive when it’s a lifestyle not a weekly ritual.
- -Say no to processed foods.
- -Replace constant juicing with lemonade sans sugar. Protein rich yoghurt or almond milk smoothie bowls of low GI fruits or greens like broccoli, spinach, kale, etc topped with omega 3 fatty acids rich flax seeds/ chia seeds which are also fibre rich and dense in micro nutrients,. make for a uber swap.
- -Nuts in moderation with tea/coffee (voila)
- -Burn those extra calories from cheats with few fun tabata HIIT sessions over the week, or cut a few carbs the next day with egg whites (so simple)
- -Allot tea/coffee time while understanding the estimated energy requirements /day. ,I.e ( required calories )
- -Space your meals 4-5 hours apart and ascertain macro consumption based on calorie requirement. Divide calories per meal so you neither lose track nor obsess over calories and fit in the essential nutrients, pre and post workout nutrition skilfully.
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