DIET FOR WEIGHT LOSS

People are determined nowadays than ever to lose weight for health reasons due to new information linking poor health to excessive body weight. Usually, people who are overweight have the excess weight in the form of fat, which poses health risks such as coronary heart disease, dysrhythmia and diabetes. Dieting isn't as simple as reducing carbs, fats and protein while increasing the portion of fruits and vegetables as many may think. The quality of the food consumed during dieting is also as important, as we will see. While an important part of weight loss, dieting works best when synergised with exercise.

Fig 1 – image showing whole grain cereals

In addition to reducing carbohydrates intake, the quality holds key to success in weight loss. Simple carbohydrates found in sugar and sweet drinks must be replaced by complex carbohydrates, especially those high in dietary fibre. Fibre cannot be digested by humans and is partially soluble. When consumed, it increased the viscosity of the stomach contents, thereby slowing the rate of digestion, making one feel full for longer and thus lengthening the time between successive meals. Such carbohydrates are said to have a low glycaemic index as they release glucose slowly into the blood, resulting in a lower glucose spike in the blood following a meal. Whole grain cereals like oats, barley, beans, black-eyed peas and other seeds have a low glycaemic index. Fibre also makes food move faster once in the intestines, preventing constipation and colon cancer.

Proteins are absorbed in large amounts as amino acids. However, the body doesn’t store excess protein, preferring to convert amino acids to carbohydrates, which are then stored or utilised for energy. Therefore, there should be a significant decrease in protein in the diet, unless if the weight loss programme includes exercise. Exercise helps swap the fat mass for muscle.

 

Legumes are excellent sources of protein

When it comes to the quality of protein, plant proteins are preferable to white meat, which is preferable to red meat. The problem with plant proteins is most do not contain all the essential amino acids. These are those that the body cannot synthesise on their own and must acquire from the diet. To cater for this problem, plants proteins must be mixed with other foods. For example, eating beans on toast. The essential amino acids absent in beans are present in the bread, and thus you get all the essential amino acids. Legumes are the healthiest plant protein source. Plant foods also have the advantage of having a low glycaemic index, so it's an added advantage.

Animal meat is the best source of protein as it contains all the essential amino acids and in high amounts. White meat is preferred, especially white fish like bream, and is considered healthier by many professionals and health experts, partly because it contains fewer fats than red meat. Bacon, pork, ham, brisket, tuna, sardines, and cured meats are discouraged.

The main difference between fats and oils is that fats are solid at room temperature whilst oils are liquid. Oils usually come from plants sources and are preferable to animal fats as the latter contributes significantly to coronary heart disease due to clogging arteries. Cholesterol is synthesised by the body from the metabolic intermediates of fatty acid and carbohydrate metabolism. While the amount should be reduced to as low as possible, the diet should comprise omega 3 and omega 6 fats, which are found in groundnuts, sesame seeds, sunflower seeds, olive oil, and cottonseed oil. Plant oils are also excellent sources of fat-soluble vitamins A, D, E, and K.

Vitamins and minerals are micronutrients, meaning the body requires them in low amounts and are thus absorbed in small amounts. Vitamins have a wide range of functions, but certain groups are of particular interest when it comes to weight loss and dieting.

Vitamin B is a complex of compounds involved in the release of energy from carbohydrates, fats and proteins. It is therefore obvious why plant sources rich in this complex are appealing to someone on a weight loss diet. They are found in whole grain cereals and seeds such as oats, wheat, rice, sesame seeds and barley. They are also found in green leafy vegetables like spinach, fish, and liver. Several compounds in this group are destroyed by heat and light, so it is advisable to cook lightly on low heat and consume whilst still fresh as the nutrient content declines from the moment of harvest.