One doesn’t need to starve oneself for a lean and fit body. In an interview, health columnist, nutritionist, and weight management consultant Kavita Devgan tells ANANYA BORGOHAIN how to make the most of healthy and delicious food, shed all that extra weight, and be fitter and happier at the same time
Often it is seen that the biggest stumbling block in the journey to attain a healthy body is that people succumb to a lot of fried and junk food. You have suggested some easy and appealing substitutes to battle such cravings: Chaat, yoghurt, popcorn etc. Could you please elaborateIJ
Whenever you are snacking, make sure that the portion size is that of a snack (not a whole meal). For example, a dosa is not a snack, nor is Maggi, whereas two pieces of dhokla, or half a plate of bhelpuri (minus the friedsev) or a sprouts chaat are perfect. Similarly a boiled egg, hummus or cheese on crackers, fruit chaat, potato sprouts chaat are some other examples. There are many simple recipes in my book (Don’t Diet: 50 Habits Of Thin People, Jaico, Rs350) for healthy snacks.
You have also advised not to have sweets after a big meal. But a dessert after a good meal is almost customary. What should one do about thatIJ
If you must, then have a really small portion, and choose a dessert that gives you more than just calories. For example, gajar ka halwa will give you the goodness of carrots andtil (sesame) ka laddoo a lot of calcium, compared to, say, a gulab jamun which is just khoya and sugar.
Most people avoid carbs presuming they make them fat. Could you please suggest how carbs can, in fact, help lose weightIJ Wouldn’t an only-protein diet lead to constant hunger pangs as proteins are not as filling as carbsIJ
Please don’t dump carbohydrates as in moderation they are an essential part of a balanced diet. We need healthy carbohydrates for the much-needed fuel (energy) they provide to get us through the day without feeling lethargic and down in the dumps.
And they are important to provide not just satiety, but numerous essential nutrients like the B vitamins that we need to keep our metabolism humming along properly. Besides, banning them from the diet might just create havoc with your hormones. And a severely protein rich diet will add too much load on your kidneys and lead to problems.
Could you please elaborate your suggestion to “go half whole” to our readersIJ
All foods have something going for them and that includes the much berated rice as it is refined. I feel a good, sensible solution which delivers both taste and health is to incorporate both whole carbs and refined in equal proportion in the diet. And by the way, I have nothing against rice, in fact, I feel this gluten free grain is very good for us as long as we can control the portions, which actually holds true for every food.
Does sleep facilitate weight lossIJ How soIJ
When we are sleep deprived, the ability of the body to process carbohydrates slows down, the metabolic rate dips and the hormones (that affect our weight) get disturbed too. Also when we are sleepy, chances of skipping exercise amplify. Double whammy there!
What are the most effective ways to control bloatingIJ
You could be retaining water if you are dehydrated. That’s because just like when on a crash diet the body responds by going into starvation mode and clings on to fat, your body begins to hold on to fluid when it’s dehydrated.
So a bloated stomach could actually be a signal to gulp some water down. Second, too much salt in the body can cause fluid retention to worsen, so hold the salt shaker a bit. Your other buddies to help cut the bloat are:
Potassium (eat at least five servings of fruit and vegetables and add nuts and seeds to your diet), magnesium (again nuts, specially almonds), legumes, wheat grains, green vegetables, potatoes, apples, jamun, phalsa, mangoes, amla, guava and bananas, and also check if you are getting enough calcium daily. Zero in on skimmed milk, yoghurt, sesame seeds, green leafy vegetables and figs. You have to eat right to prevent bloating.
Tell us why exercising at night could be more problematic than one would assumeIJ
My problem with exercising at night is that it increases the heart rate, pumps endorphins and raises body temperature. It might interfere with our sleeping cycle too. And that might just ruin all the other efforts you might be putting in (calorie control, exercise etc).
I have seen that happen to a lot of people, but then there are some who simply can’t manage to exercise in the morning, so understand your body and then take a call. But it is important to ensure that your exercise does not mess up your sleeping pattern, as that would be like cancelling one good thing with another good thing. We don’t want that, rightIJ
How does sunlight aid weight lossIJ
To make enough vitamin D in our body, as there aren’t too many food sources of this vitamin, we need to spend some time out in the sun every day. This is important as now research is clearly showing that vitamin D has a direct connection with how much we weigh.
Secondly, our brain produces more of the mood-lifting chemical serotonin (a natural antidepressant) when we go out and say hello to the sun (yes, that’s why our mood is darker on dark, gloomy days) and more serotonin not just cheers us up and keep us happier, it translates into less mood eating and cravings too, besides suppressing our appetite (you eat less in warmer weather, don’t you!). Plus, contact with sun increases the metabolic rate by stimulating the thyroid gland, and higher metabolic rate means more calories burnt every day.
Reports have also suggested that green tea can lead to constipation, confusion, irregular heartbeat etc.
How far is it trueIJ
Green tea in general has a lot going for it — it is packed with antioxidants, helps boost the metabolic rate, is almost nil in calories, and most importantly, a good alternative to other high calorie alternatives that one might drink. So I am all for it.
But that said, it is important to understand that in excess, everything can harm. Yes, even foods that are generally good for us. Some reports have been coming in about the side-effects of green tea, but these happen only if you increase the consumption beyond normal limits, which I would peg at a maximum of three to four cups a day. I know of people who believe in this goodness and end up having 8-10 cups every day; now that is bound to create trouble of some sorts definitely.
Is fitness a discipline that can be followed only when one consciously wants toIJ Or in other words, is there any way an unenthusiastic person can be motivated to indulge in a fitness regimenIJ
Motivation is a key player in this game, like in any other. Minus motivation one won’t last long, and unfortunately or fortunately, chasing fitness has to be a long-term plan, not a short sprint.
While for some people it comes from within, and some get shocked into it due to medical emergencies, I feel others can also hone their motivation by working on it consciously. Agreed, in the beginning it might seem like a struggle, but it is fun when you get the hang of it. First, it is important to convince yourself that you ‘really’ want to and ‘need’ to do this, so draw up a list of reasons why you must get fit; more the merrier. Also don’t forget to reward yourself at every milestone achieved, however small.
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