Science-Backed Tips for Sustainable Weight Loss: Nutrition - I

Nutrition is perhaps the most important factor that you need to focus on in your weight loss journey. I have deliberately used the word ‘nutrition’ and not ‘diet’ because the latter has negative connotations like restriction, deprivation, calories et al. We need food as it fuels the body and provides it with energy. The way we feed ourselves and the food choices we make influence our performance, endurance, and above all, mental state. Food should not create emotions of guilt, anxiety, or stress of any kind. On the contrary, it should evoke feelings of happiness, satisfaction, excitement, and even confidence (especially in athletes). I invite you to explore the world of food and make the right food choices compatible with your body keeping in mind the 16 science-backed recommendations given below.?

1. It is essential to enjoy what you’re eating.?No healthy lifestyle pattern will stick for a lifetime if you don’t enjoy?it—and life is too short to eat food you dislike. For example, don’t try to replace the cheeseburger you crave with a salad, unless you actually?like?salads. Choose changes that you will be able to sustain.
2. Focus on changing your dietary pattern rather than just cutting back on your calories. If you reduce the amount of food you ingest (by reducing portion sizes) without changing the composition of your diet, you will lose weight only in the short term and regain it later since you haven’t changed your set point*. The only way to lower your set point is by having whole foods and minimisingfullerocessed foods.
3. Consume as far as possible only whole foods i.e. foods closest to their natural forms like whole grains, fruits, vegetables, beans, nuts, and seeds because as compared to processed foods, they are high in fibre, complex carbohydrates, and nutrients, low in calories, and have mono or polyunsaturated fats that do not affect the set point. Moreover, whole foods have a lower glycemic index as compared to processed foods. Hence, you will feel satiated for a longer period and thus, eat less. You will also have fewer glucose spikes,
4. Avoid if not minimise processed foods since they are low in fibre and nutrients; and have simple carbohydrates. They are high in calories and have saturated and trans fats which tend to raise the set point thereby making you overeat. Processed foods include Hamburgers, French Fries, Chips, Pasta, bakery products, Pizza, desserts, ice cream, colas, etc.
5. Focus on the quality of macronutrients i.e. carbohydrates, proteins, and fats. They have a major impact on weight loss.
6. Oils must be used sparingly even if they are unsaturated like olive oil, rice bran oil, avocado oil, sunflower oil, etc. since oils are high in calories.
7. Replace colas, fruit juices, and sweet teas with sugar-free drinks. Coconut water, fresh lemonade, and water are the best beverages.
8. Protein is a key ingredient that helps fuel our muscles and keep us feeling full. It also slows the breakdown of carbs into sugar, thereby acting as a buffer against sharp?dips and spikes in insulin levels. For these reasons, it's a?good idea to make sure you're getting enough protein in every meal (i.e. 1 gm per kg of body weight).
9. Cut back on sugar. There is growing evidence that if there is a single villain in our diets, it is sugar. The amount of sugar that is safe to eat per day will depend on your total caloric intake, activity level, and other factors. In general, it’s best to avoid added sugars when possible because they do not contain beneficial nutrients. Eating too much sugar may contribute to preventable diseases. The American Heart Association suggests men consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day and that women consume no more than 6 teaspoons (25 grams or 100 calories) per day. Get into the habit of checking labels while shopping for food products.
10. Avoid eating out but if you must, aim to finish only half the meal and take the rest home. Don’t try and finish everything.
11. Eat more vegetables, especially greens. There is ample scientific evidence to show that chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food, plant-based diet.
12. Practise mindful eating. Steer clear of any devices while you are eating to focus on your food and maintain a sensuous awareness of it. Simply put, you should not only eat with your mouth but also with your eyes, nose, and ears. Enjoy the presentation of the food on your plate, inhale the flavours, and eat slowly while listening to the sound of food grinding in your mouth.
13. Practise Hara Hachi Bu. ?Hara hachi bu is a Japanese practice of eating only till you are 80% full. Aim to feel satisfied and not hungry anymore, rather than full. Eating fast generally results in overeating. Therefore, eat slowly and help yourself to smaller portions.
14. Maintain an eating window not exceeding 10 hours. According to the book 'The Circadian Code',?an eight to 10-hour eating window allows for a minimum 12 to 14-hour overnight body cleanse.
15. When you eat is as important as what you eat. Be consistent about your mealtimes. Have your dinner at least two hours before you go to bed.
16. Do not skip meals. You might end up snacking more because you feel hungry.

I will close by quoting the 17th-century French philosopher Fran?ois de Rochefoucauld “To eat is a necessity, but to eat intelligently is an art.”

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* ‘Set Point’ is a benchmark used by the appetite & weight-regulating system in the brain to control your calorie intake and metabolism. Your set point is not fixed. It can get ratcheted up or down by environmental factors, such as your diet. Obesity is thought to be a disease of higher set point.