Unbalanced diet - Proper diet implies balanced diet. Our body requires six ingredients for proper health. An adult should consume at least 50 to 60 grams of protein, fat 40 to 50 grams, carbohydrates 350 to 400 grams, water 2 to 3 liters, sufficient salt and large quantities of food containing vitamins.
If a person consumes excess of oily food, ghee, butter or any other fatty food, or carbohydrates or sugar, then there are greater chances of fat accumulation.
In order to maintain good health it is essential for everyone to practice yoga exercises and maintain a healthy diet.
How to eat healthy
Besides rice, food made of flour, bread, sugar and sweets contain carbohydrates in large quantities. So, one should eat less than one cup rice or flour and consume more vegetables for weight loss. I.C.M.R. (Indian Council of Medical Research) opines that 100 grams of rice and loaves contain 352 and 350 grams calorie respectively. So there is practically no difference between rice and wheat.
On the other hand, there are 12 to 15 calories is present in 100 gram of vegetables. So, it is better to consume four cups of vegetables in place of one cup rice. It satisfies hunger taking less calories. It also helps for weight loss.
In 100 grams of fatty food items as oil, ghee, butter, there are almost 700 to 900 grams of calories. It is better to consume less fried, spicy food, less fatty food for your Yoga for Weight Loss program and if possible, by skipping such food one may consume vegetables in larger quantities.
For non-vegetarians - At Breakfast One boiled egg, one toast or one cup of milk (without sugar) followed by Black tea or coffee or lemon tea; or lemon mixed with coffee. Tea with small quantities of milk (without sugar)
At Lunch, we must eat food, containing 50 grams of rice or loaf (50 grams of wheat) with Salad mixed with lemon juice. One cup vegetable soaked with one teaspoon cooking oil and 50 grams of prepared fish or chicken will keep you on track of weight loss.
At Dinner, one should preferably have Soup and toast or one cup rice, two handmade loaf (chapati) and 50 grams of fish or chicken and one cup boiled vegetable.
For vegetarians - At Breakfast one should have Milk / tea without sugar, or tea mixed with little milk without sugar. Ripe papaya 100 grams or 100 grams apple or 100 grams guava , 250 grams of milk. One cup mik with cornflakes and ½ tea-spoon sugar. Half cup of fruit juice. One piece toast or two thin biscuits.
In case, if any one has the habit of doing Late Breakfast, they should consume Coconut water (juice), buttermilk without sugar.
At Lunch one should consume a cup rice, salad, one cup boiled vegetables, 100 grams of sour curd.
Evening snacks should be one cup tea with ½ teaspoon sugar, one piece toast, protein biscuit or one cucumber or any other seasonal fruit.
Dinner Soup and toast or handmade loaf and cooked vegetables, one cucumber.
Do's and Don'ts
Every individual should drink one or half litre of water after lunch and dinner every day.
One must take food at regular intervals and also must chew it properly so that the food gets digested easily.
One must not sleep during the day. We should have early dinner and drink 6 to 8 glasses of water in a day.
Eating all kinds of fresh vegetables, salad, soup, toned milk, seasonal fruits, lean meat, fresh fish, lime juice (without sweet or salt) is a must for your Yoga and weight loss program.
Excess ghee, butter, oil, spices and other fatty food. In general, any high calorie food must be avoided for weight loss.
Fasting for quickly reducing fat is not a good practice. Eating is a must, but it must be with low calorie. Avoiding food can result in gastric ulcer.
We should not be influenced by magic advertisements like ‘reduce ten centimeters in ten minutes’. In these methods they use strong medicines which are not at all good for our system.
Liposuction is now becoming popular for removing excess fat physically from our body, but if we go on eating excess food, fat goes on increasing. Operations should not be done without careful assessment of Specialists.
Dieting without proper guidance can be hazardous. Dieticians should be considered for methodical diet control.
If women consume contraceptive pills for an extended period, it may result in obesity. In such cases, other methods of contraceptives must be assessed.
Anti-depression, anti-allergic medicines may lead to increase in fat. Self-medications must be avoided.