Careful With That Diet!

Nowadays, when we say “diet,” we no longer mean the general intake of food that the word actually stands for. It’s not even to refer to some special meal programs designed by certified nutritionists to augment the overall state of health of certain patients. Instead, by “diet” we mean the drastic reduction of one’s food consumption, aimed at restricting the body to a desired weight

and size. 

Special diet programs are coming out one after the other these days. And diet packs are conveniently available at supermarkets, along with the ordinary food items. All are claimed to have been formulated by health professionals to effect both weight loss and general health maintenance.

The truth, however, is that it is difficult to balance between going on a slimming diet and getting proper nutrition; one will have to give way for the other. Diets that make you lose weight can also drain your body of valuable nutrients. Your resistance to infections and viruses can drop right along with the lost pounds.

Slimming diets often allow no more than 1,200 calories per day. But physicians specializing in nutrition say that diets lower than 1,800 to 2,000 calories per day simply cannot provide the dieter with ample nutrition. Given this, we have to carefully choose between good looks and good health.

While slimming down and shaping up seems to be the cultural revolution of our time, a little knowledge about health and nutrition will go a long way in safely achieving a dieter’s goals. Whether you’re just starting a weight-loss program or have been dieting “forever,” it helps to know a few things, for your own guidance.

The much publicized “high-protein” diets have to be taken with caution. Too much high-protein foods can cause high acidity. Too much acid can deplete the body’s alkali, which is responsible for the production of ions that help in proper body functioning and in keeping up our energy level.

Ion deficiency can bring on a condition known as acidosis, which can cause general physical weakness, headaches, irregular heartbeats and depression. The condition, fortunately, can be prevented by going for three cups of oat meal or six slices of whole wheat bread daily, as substitute for rice.

Many diets prescribe a single food. The principle behind it is to make you grow tired of that particular food so that you lose your appetite and, therefore, eat less. But relying heavily on one food can result in nutritional imbalance. Few foods are nutritionally complete to fill the body’s daily vitamin and mineral requirements.

At the same time, diet plans that tend to prefer a certain food simply on the basis of the filling qualities of that food are no better. So you have to be very careful. The reckless dieter will lose a lot more than just appetite and weight.

For dieting females, calcium and iron supplements are advisable. Women need more calcium and iron than men do. Yet many diets for women are notoriously low in calcium and iron. Calcium plays a critical role in the functioning of the nerve tissue; deficiency of this mineral can easily cause an inexplicable irritability.

When left uncorrected, calcium deficiency can lead to osteoporosis, heart problems and muscles cramps. On the other hand, insufficient iron levels can eventually lead to anemia. Even long before true anemia sets in, however, anemia-like symptoms such as weariness and lack of energy can already occur.

Vegetables are good. Raw vegetables or vegetables cooked just enough to retain their crunchiness are a good source of natural vitamins. Overcooking diminishes the water-soluble B and C vitamins.

Folic acid (a B vitamin), in particular, is necessary for the production of red blood cells. If there’s not enough folic acid in the diet, anemia can develop. Likewise, a shortage of vitamin C weakens the immune system and the body’s ability to fight off infections.

Well-balanced nutritional supplements can help a lot. When added to a healthy diet, the combination is unbeatable. A multivitamin supplement that contains B vitamins, folic acid and zinc can help compensate for the nutritional downside of any weight-loss diet.

Balance, like moderation, is important. Try to figure out where you’re getting your daily caloric intake. Choose foods that are not only low in calories, but high in nutrients as well.

While vegetables are generally good, filling up on just one or two kinds may not be enough. Most leafy vegetables are a traditional dieter’s food because they are low in calories. But many leafy vegetables are also low in essential nutrients. So be smart in your choice.

Go for variety in your quest for less-calories, more-nutrients foods. Variety will help fight boredom and can help you to stick to a diet program. And your chances of maiantaining a nutritionally balanced diet will be better.

Eat heartily! A safe diet plan does not preach eating less, but eating right. If you feel like it, eat more every now and then, and burn the extra calories through exercise. No matter how careful you are with your diet, exercise is still necessary. Research shows that exercise speeds up metabolism not just while you’re exercising but for many, many hours after.

Exercise has also been found to curb the appetite somewhat. A controllable appetite is a big factor in maintaining nutritional balance. Hence, a healthy and lasting weight loss – a body in top shape and condition – is more easily attainable.

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