A fat loss program is fruitful only when it consist a sensible planned diet and regular workout. The diet for fat loss should contain adequate nutrients our body needs. It should be such that it maintains the balance between the energy generation and energy expenditure. The following are some of the chief components of our routine diet: carbohydrates, proteins, fats, vitamins and minerals.
Carbohydrates: They are known as the fuel of the body furnace. They are available in two forms: sugar and starch. Their only function is to generate heat in the body. They lacks in all the other nutrients that are required for the nourishment of the body. There is always a possibility of excess consumption of carbohydrates as they are cheap and easily available. When the food intake is in excess, coupled with the lack of physical activity, obesity may develop in such circumstances.
The metabolism of a fat person is not able to deal properly with the carbohydrates which are not therefore burnt away fully. The residue gets deposited as fat in the body. Carbohydrates are, thus, the greatest enemy of a fat person.
Sources: Grains, edible roots, sugar, jaggery and fruits like banana.
Proteins: They are substances that build our body. They contain an important element called nitrogen. For maintaining the health and the efficiency of the body nitrogen balance is very essential. Without protein the body cannot produce the necessary enzymes and hormones for the exchange of energy.
The importance of proteins lies in their high specific dynamic action. They expedite the metabolism which in turn burns away that food which is in excess of actual requirements. This high specific dynamic action of the protein controls the excess appetite and curbs the tendency to eat frequently. They also play an important role in draining away the excess fluid from the body. In short, for a fat person, if the carbohydrates are like a poison, the proteins are like nectar. Obesity is an indication of protein deficiency on the body.
Proteins are divided into two categories: vegetable protein and animal protein. Each of them has its own distinct advantages and disadvantages. Generally, the animal protein is considered to be of superior quality. However, vegetable protein is mixing of some pulses.
Sources: Milk, buttermilk, curd, pulses, cereals, fish, meat, eggs, etc.
Fats: They too perform the function of generating heat and energy in the body. Whenever excess food is consumed, it is transformed into fat and gets deposited. Fat is, thus the accumulated or stored energy in the body, which can afterwards be utilized as and when required. The fats protect the body against cold. They fill up all the vacant spaces between the body cells and make the movements of the joints smooth by lubricating them. They are an essential ingredient for the human body.
Vitamins ‘A’, ‘D’, ‘E’ and ‘K’ are soluble only in the fats. These vitamins are absorbed in the body only after they are synthesized in the fats. If the diet does not contain adequate quantity of fats, diseases caused by the deficiency of the above mentioned vitamins may develop.
Sources: Butter, ghee, oil, some grains and animal flesh
Vitamins: They are organic substances necessary, in small quantities, for proper health, efficiency and optimum metabolism in the body. They are essential for growth, for formation of bones and teeth, for vigor, for proper functioning of bones and teeth, for proper functioning of various internal organs and for longer life. They also supply the body with vitality and resistance power against disease. Diseases like beriberi, scurvy, rickets, etc. are caused by vitamin deficiencies.
Heating or cooking, more or less destroy vitamins and therefore it is advisable to eat raw vegetables and uncooked food.
Minerals: They too are as important as vitamins for the human body. They are essential for various purposes such as, for smooth functioning of various systems in the body, for the muscle tone, for maintaining regular heartbeats, for the free movements of blood and fluids in the antacids in the body and for a host of other important functions.
Of the many minerals, calcium, phosphorous, potassium, sodium, iron, magnesium, chlorine and iodine are more important for our body.