Published on August 7th, 2015 | by Yashodhara Ghosh
GET PREACHY: Diet Wise
Continuing with our story of femininity’s fight against pounds, here are some super tips to divide that plate into intelligent portions to help your food, fight the flab!
Carb control: For everything you do, you need energy, and the food group that supplies this to you is the much-maligned carbohydrate. Now you can’t do without them, but switching over to whole grains or multi-grains could make the world of difference. These are carbohydrates made from grains which haven’t been processed, and so contain all constituent parts – the bran, the endosperm and the germ. These foods are high in fibre, and have a low glycemic index, which means that they will be broken down gradually, and will cause your blood sugar levels to increase in a consistent manner, unlike processed carbohydrates like flour, which cause your blood glucose levels to shoot up suddenly, and then slump. Simple changes to your grocery shopping patterns could go a long way: pick atta instead of maida, brown, whole-wheat, or multi-grain bread instead of the regular white variety, red or brown rice over the white one. Love your pasta? Buy whole wheat pasta and make yourself guilt-free meal.
Green signal: Go for low calorie, high volume foods, like veggies and fruits. They fill you up thanks to their high water content, leaving you sated and keeping those niggling hunger pangs at bay. Also, the roughage that the leafy greens provide prevents constipation, a huge roadblock to weigh loss. Jazz up your salad with a light drizzle of olive oil, a sprinkle of herbs, some almonds or walnuts, and delectable veggies (think mushrooms, rocket lettuce, sweet bell peppers).
Water it down: Dals, hot steaming broths with some lean meat or egg whites thrown in, juices from veggies like carrots, beetroots, cucumber, or even the humble lauki, pea and cabbage soups enriched with milk: invest some time in looking up some easy recipes that are high in water content, and help yourself to bowlfuls of wholesome goodness which will give your tummy oodles of comfort and fill you up for long hours. One notable exception is fruit juice, which has a far higher glycemic index than the actual fruit it comes from. So chomp on the fruit instead, to get all the nutrients.
Pro-protein: Pack in proteins into your meals. Low calorie milk products like skimmed milk, curd, a handful of low calorie nuts like almonds, walnuts, a slice of grilled fish, beans, and even a few cubes of cottage cheese – these are filling alternatives to carbs, and prevent your skin from losing its sheen and developing ageing lines and wrinkles when you diet.
Mind over Menu: Thanks to the hectic pace of our lives, eating out is sometimes the only option. So the next time your boss browbeats you into a restaurant for that tiresome team lunch, look out for words like ‘grilled’, ‘steamed’ ‘baked’ in the small print against the fish and lean meat mains. Veer away from foods which are deep-fried or pan-fried, or even sautéed, cause you have no control over the quality and quantity of fat going in there. Clear soups, salads, whole wheat sandwiches, steamed dumplings, grilled fish – you get the drift.
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