Does a low-calorie diet help in weight loss?

Hello,

Welcome to icliniq.com.

I can understand your concern. Consuming high carbohydrates leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity due to metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS (polycystic ovary syndrome) so watching your carbohydrate intake is important. Your current weight and health are defined by your current diet and activity. Which is 70 % from diet and 30 % from exercise.

For a customized diet plan need more details like height weight age medical issues based on that I can calculate your total calorie intake and out of 100 % calorie intake 44 to 55 % should come from a combination of simple and complex carbohydrates. I will not recommend reducing carbohydrates drastically from your diet but you can follow a few guidelines to balance your carbohydrates as a low-carbohydrate diet can lead to lethargy.

The following are the things to include:-

1. Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) because they are high in fiber and fiber helps delay the process of sugar release from foods.

2. Other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits should be taken in the diet.

3. Small and frequent meals to be taken.

4. Brisk walking for a minimum of 30 minutes, five days a week is compulsory

5. Regular self-monitoring of blood sugars is extremely important if carbohydrate intake is high, more than 60 % of total intake.

Things to avoid include:-

1. Sodas and sweet drinks like aerated drinks, and tetra-pack fruit juices are to be avoided in the diet because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased

risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels and weight gain.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and weight gain.

7. Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins (kismis) are high in the glycemic index as well as load and thus need to be avoided.

8. Starchy vegetables need to be avoided like potatoes, yam (zimikand), colocasia (Arbi), beetroot, squash, corn, and sweet potatoes.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies that have a very high salt content, and use a salt substitute).

I hope that you get your answer.

Please let me know if you need some help.

Thank you.