Diet for Weight Loss
Diet refers to the food and drink a person consumes daily and the mental & physical
circumstances connected to eating.
Nutrition is “the sum of the processes by which an
animal or plant takes in &
Nutrition involves more than simply eating a good diet- it is about nourishment on
every level. It involves relationships with family, friends, nature, our bodies, our communities and the
How Does Diet Impact Health?
- Atkins, South Beach, the Zone? A healthy diet gives your body the nutrients it needs to perform
physically, maintain wellness, and fight disease.
- A sedentary life style, large portion sizes &high stress, is blamed for the increase in obesity &
- In short, what we eat is central to our health. Food acts as medicine to maintain health, as well as
prevent and treat disease.
Consider food as medicines
- In many medical systems, such as Traditional Chinese Medicines, Ayurveda Medicines food has been an
important way to treat illness and maintain health.
- Little by little more ‘traditional’ medical institutions and environments are recognizing the
legitimacy and importance of these approaches.
- For examples: Garlic is often used for its ability to lower cholesterol and serum triglycerides in
- Green tea is a good source of antioxidants, which can protects cells, tissues and cellular
components from damage by so – called Reactive Oxygen Species.
- Some studies suggest that ginger may be an effective treatment for nausea.
- Turmeric is also good for healthy skin, effective in wound healing, diabetes and cholesterol.
What are some of the issues with our diet?
- As a nation, we are increasingly eating more processed foods. In addition, we are eating less
variety of foods. Ironically, while 17,000 new products are introduced
- Each year, two third of our calories come from just four foods: Corn, Soy, Wheat and Rice.
- It is easy to fall into the pattern of eating fast, convenient, prepared food, but we are not
nurturing ourselves by doing so.
- Our fast foods also remove us from the pleasures of creating and savoring a wonderful meal, and our
fast pace often prevents us from connecting over a good, slow meal. We tend to eat for convenience
and speed, not healthy and pleasure.
- So there are many reasons why we might to pay attention to what we eat.
How should I start?
- We focus on foods to avoid instead of foods we should eat.
- We are all aware of the simple mantra…. Fruits, vegetables, whole grains. We are intelligent and
well formed. However there is often a gap between our knowledge of what to do and our actually doing
What are the top 10 things I should do?
Eat a variety of foods:
Increase fruits and vegetables
- Studies show that people who eat a variety of foods are healthier, live longer, and have a reduced
risk of disease, such as heart disease, cancer and diabetes.
- Food variety means including foods such as fruit, vegetables, whole grains, legumes, meat, fish, sea
foods, nuts and seeds and dairy products.
- Variety also means including an array of foods within each of these categories. For instance whole
grains can be whole wheat, wild rice, oats, rye or barley.
- Because certain nutrients are present in particular foods.
Choose whole grains
- Scientific data on the benefits of fruits and vegetables in preventing a variety of disease has been
- For example, several studies show that the higher the consumption of fruits and vegetables lower the
incidence of cardiovascular disease.
Include beneficial fats
- Study shows whole grains reduce the risk of diabetes and heart disease and improve the health of the
- Whole grains contain multiple nutrients, but when whole grain processed, the following amounts of
content is lost.
- 60% of calcium
- 85% of magnesium
- 77% of potassium
- 78% of zinc
- 75% of vitamins
- 95% of fatty acids
- 95% of fibre
- Because nutrient content is essentially stripped during processing, manufactures then fortify the
food with nutrient such as B vitamins.
Include beneficial fats
- Our body needs 2 types of fatty acids: omega 3 and omega 6, but we tend to get too much omega 6
- Omega 6: Corn oil, animal fat, butter fat contains a predominance of omega 6 fatty acids and tend to
produce inflammation in the body.
- Omega 3: Plant oils such as avocado, olive oils, canola oil, flaxseed oil, oils from nuts and seeds
and fat from fish. Whose diet is made up of algae contain a predominance of omega 3 fatty acids and
have an anti – inflammatory on the body.
- When concocting a recipe for health, one of the most important ingredients is water.
- Our body is made up of up to 65 % water, and the brain is composed of 70% water & lungs are 90%
water, a whopping 83% of the blood is water.
- Water is needed for digestion and absorption and transportation of nutrients.
- Water keeps skin soft and smooth.
- Include green tea
- The healthful properties of green tea are antioxidant and Polyphenols. The most active of these
Polyphenols in green tea is called EGCG.
- Study has shown that association between the consumption of green tea and protection against cancer,
including breast cancer, colon cancer and esophageal cancer.
- Green tea used for improving mental alertness, helping in weight loss, protecting skin from sun
damage and lowering cholesterol.
Avoid Tran’s fatty acids
- Pay attention to what, why, when you eat.
- Discern between hunger and thirst.
- Try to avoid eating standing up, watching T.V., or driving.
- Eat slowly and chew.
- Eat smaller meals
- Avoid processed foods like biscuits, pizza etc.
- Tran’s fatty acids are man-made fats, created by adding hydrogen to vegetable oil called hydrogenation.
- When Tran’s fat is eaten, the body recognizes it as a fat and uses the Trans-fat for function just like any other fatty acid.
- Tran’s fat can affect function and responses of many cell types.
- Avoid corn syrup and artificial sweetener; avoid processed foods which are not good for heart and all over health.
- It Raises LDL, lower HDL, increase triglyceride and promote inflammation.
- Lastly, eating a mindful eating is the full experience of our meal. “When you take time to experience food through all your senses; taste, smell, sight, sound and touch” they suggest.
You are likely to be nourished.