Diet typesWhen & Why Consult A Dietitian?
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Renu PuriWhat can you expect from this blog
This blog gives you a deep dive into the foods that are hampering your weight loss journey. We eat different kinds of foods every day without understanding the nutritive and calorific value of what we are essentially putting in our bodies. With this blog, we aim to recondition our thinking of the term “healthy foods” and give a fresh perspective towards clean eating and “dieting”.
Introduction
Losing weight is something that has been a topic of interest for ages now but only a few people have managed to crack the code to do it in a healthy and sustainable way. Search “How to lose weight” on any search engine and I can assure you that all 10 articles on the first page would tell you more or less the same thing – being on a CALORIE DEFICIT diet is the only way to lose weight. In no way are we condoning calorie-deficit diets, in fact, we encourage and promote the benefits of being on a calorie-deficit diet as it is one of the ways to lose weight. The only problem with a calorie-deficit diet is that people often get hooked on counting calories. With the emergence of applications that log in your calories for the day, codependency is something that can come along. We have seen a person rejecting a piece of sugar-free chewing gum just because it “exceeds” their daily calorie limit. This kind of approach is good if you don’t get obsessed with counting calories. However, if you are counting each calorie that you’re consuming, it is not a sustainable way to diet.
That is why we always encourage our supporters and clients to read and educate themselves on what to eat to lose weight rather than depending on calorie-counting applications. You should internally know what’s good for you and what’s not. There was this one time when we had a client Seema come to us through a referral, as she had seen the remarkable weight loss results her friend had achieved with niwi.ai and she wanted to see if she could do that too. Mind you, this lady had been pretty active all her life, did not like to eat junk food and was always eating mindfully but still did not seem to lose weight. When she came to us, she made a shocking revelation “I can’t seem to lose weight until I starve myself, and with my active lifestyle starving does not seem sustainable for me. Do you have an alternative?”.
Let’s be real, we deal with clients on a daily basis and see a lot of preconceived notions and ignorant stigmas in their minds. It’s not their fault, after all, they have been conditioned all their lives to believe things like “starving is the way to lose weight”, or “if you’re a female and you work out you will start looking like a man”. This is far from the truth. A lot of times, the problem is not with the person trying to lose weight, it is what they’re eating to lose weight.
Seema did end up enrolling herself in our programs and saw amazing results by tweaking her diet and following the right approach to eating. As of today, she continues to spread her wings and achieve brilliant things in life. She also has enrolled herself in Zumba training and wishes to become an instructor soon!
If you’re just getting started in your weight loss journey, we suggest you get yourself an accountability partner, someone who can motivate you and push you to go all out, someone who can inspire you to be disciplined and dedicated.
If you speculate that you may have food addiction (yes, it’s real), then having an accountability partner can really help. People in alcoholism recovery programs are tagged to accountability partners as they understand the importance of achieving the goal as a team versus doing it alone. Much like that, food addiction may also require you to have an accountability partner as, believe it or not, food addiction is a real deal and affects a lot of individuals. These minor habits (such as loving to eat highly processed foods when feeling low etc.) tend to become preferred patterns and if left unchecked, addictions.
Our habits around eating become automatic and we continue to indulge in bad nutrition decisions unless actively corrected. That is why at niwi.ai, we understand the importance of being accountable to someone and having that person who motivates and pushes you in your times of weakness. We have successfully helped thousands of our clients to reach goals that they were finding very difficult to achieve alone.
Today, our registered dietitians have handpicked 10 of the biggest no-no foods when it comes to losing weight. Some of the foods here might surprise you but the aftermath of this article is sure to give you a thorough understanding of how our minds perceive unhealthy foods to be healthy just because they’re advertised a certain way.
Let’s dive in!
1) Juice
We have seen many young people rush straight to juice bars after their rigorous workout routines to have freshly squeezed juices. A lot of people who go on stringent diets have juices throughout the day for nourishment and hydration. We understand juices are an easier option to consume than whole fruits, they’re also pretty handy so you can carry a small bottle in your purse and sip on it according to your convenience. But most of the time what people fail to realize is that a huge chunk of nutritive value is lost in the whole juicing process. When you’re juicing a fruit or a vegetable, you’re taking out all the sugar and vitamins while leaving the essential fiber. Fibre is important because it slows down sugar absorption in the body. Juices absorb sugars too quickly which can lead to a sugar rush, or in worst cases, you can have a really embarrassing bathroom emergency :).
2) Fat-Free Salad Dressing
This is one of the worst marketing gimmicks out there. Trust me when I say this, stay clear of “fat-free” labels. If you want to purchase something labeled “fat-free”, please do your research, read the label carefully, and then make up your mind. The notion of eliminating fats is not a constructive one. After all, not all fats are bad. Good fats keep you full and help you absorb ample nutrients from food. Monounsaturated fats are great for heart health and reduce the risk of diseases while Polysaturated fats provide the body with beneficial omega-3 and omega-6 fatty acids. In most cases, these “fat-free dressings” are filled with sugar and have more calories than you would anticipate. Many nutrients are fat-soluble, meaning they require fat to be properly absorbed by the body. When you consume fat-free dressing, you may not be able to absorb all the nutrients from the vegetables in your salad.
3) Alcohol
Alcohol is bad for you, that’s a no-brainer! Think of alcohol as a cup of liquid filled with empty calories that has no other mission than piling extra weight on your body. Empty calories are calories that come from foods or beverages that provide little or no nutritional value. They contain calories but lack essential nutrients such as vitamins, minerals, fiber, and protein. Consuming too many empty calories can make it difficult to maintain a healthy weight and meet your nutritional needs. Instead, it is recommended to choose foods and beverages that are nutrient-dense, meaning they provide a lot of essential nutrients for the number of calories they contain. Examples of nutrient-dense foods include fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
4) Processed Meats
Did you know processed meats contain carcinogens that can increase the risk of cancer? Colon cancer in particular. These meats are glazed with additives, and salt, and mostly are cured. They are also very high in calories. A typical deli meat that you would relish at your family dinner would have hundreds of hidden calories, which can be detrimental for you if you’re on a path to lose weight. These meats are also very rich in saturated fats and can thereby shorten your lifespan and increase your risk of heart attacks and obesity. We always recommend our clients and supporters opt for lean meats instead of processed meats. This can help you reduce your calorie intake, improve your overall health, and support your weight loss goals.
5) Flavoured Yogurts
Don’t be fooled by the pretty packaging and the cutting-edge presentation on the shelves of grocery stores, these flavored yogurts oftentimes contain heaps of sugar. Yogurt in itself is pretty bland and not suited to a lot of people’s taste palettes which is why yogurt companies use artificial flavors and added sugars to enhance the taste. These sugars and preservatives enhance the calorie content and one can easily drift off their weight loss journey by consuming flavored yogurt every day. This is also one item similar to juices that is pretty trendy among gym enthusiasts, especially females. Flavored yogurts are also often less filling than plain yogurt or other high-protein foods. This means you may be more likely to consume more calories later in the day, which can contribute to weight gain over time. If you are trying to lose weight, we recommend that you choose plain, unsweetened yogurt and add your own fruits if you don’t like the taste of plain yogurt. This can help you control the amount of sugar you consume and increase the protein content of your yogurt. It's also important to pay attention to the serving size and nutritional information on the label to ensure that you're making healthy choices that support your weight loss goals.
6) Diet Sodas
The Coca-Cola Company has a deep connection with its customers. It has indeed established trust and synergy with people associated with the company over years. If the Coca-Cola company comes out with a particular product, we have to try it! After all, we are conditioned to believe that they can’t come up with anything bad. This is, however, far from the truth. For centuries (feels like it!) scholars had been talking about the ill effects of sodas and aerated drinks. So, what did the Coca-Cola company do in this case? Bring out a diet version to put a stop to these claims. However, what people are still oblivious to, is the fact that diet coke is no different than regular coke. It might be lower in ‘calories’ but can do more harm than good. Diet soda, whatever brand it may be, contains artificial sweeteners such as aspartame, sucralose, and saccharin. While these sweeteners are calorie-free, they can still trigger the release of insulin in the body, which can lead to increased hunger and sugar cravings. Some studies have also linked artificial sweeteners to an increased risk of certain health issues, such as type 2 diabetes, metabolic syndrome, and cardiovascular disease.
7) Breakfast Cereals
Your favorite breakfast cereals are scamming you! Not in a monetary way but they are making you believe that you are nourishing your body by eating those chunky sugar-coated flakes. You have to know that these are high in added sugar, which can contribute to weight gain and other health issues such as type 2 diabetes and heart disease. Consuming too much sugar can also leave you feeling hungry and craving more sweet foods throughout the day. These cereals are also extremely low in fiber and protein which is why no matter how much you eat, you never fully feel satiated and often end up eating more than you would require. If you enjoy eating breakfast cereal and don’t want to completely eliminate it from your diet, it's essential to look for a brand that sells cereals that are high in fiber and protein and low in added sugar. We also recommend measuring your portion size and pairing your cereal with protein and healthy fats such as nuts, seeds, and plain yogurt to help regulate your appetite and support your weight loss goals.
8) Sugary Coffee / Frappe
Have you ever seen men and women walk inside a gym with a Starbucks frappe cup in their hands flaunting it while they switch on the treadmill? Starbucks and similar coffee brands have become a staple, especially in metropolitan cities. More of a status symbol, the people who drink these coffees are absolutely unaware of the calorific value and sugar intake. Coffee frappes have an astronomical amount of calories, with some varieties containing over 500 calories per serving. These are nothing but liquid sugars in different flavours with a little bit of coffee. Shocking right? No wonder your favorite caramel frappe tasted like some angel from heaven had made it with their magic wand! Consuming nutrient-deficient, high-calorie, sugary drinks like coffee frappes can trigger overeating and leave you feeling less satisfied after meals. So if you’re craving coffee, make it at home with fresh ingredients so you know exactly what is going on in your body.
Eat less from the box and more from the earth…
Opting for a healthy diet is important for overall health and well-being. It can help prevent chronic diseases, maintain a healthy weight, boost energy levels, and support mental health. If you are unaware of what foods are hampering your diet and keeping you from losing weight, you need to re-evaluate your weight loss strategy.
Our registered dietitians educate you on nutrition at every step and curate plans that include food options that can provide you with the maximum nutritional value so you can keep your health at the forefront. These diet plans are created considering your body type, genetics, activity levels, busy schedules, and even your tastebuds! Yes, you heard it right. We believe that a diet should never feel like a compromise, but rather a lifestyle that you can sustain, and that is why we recommend mouth-watering recipes that will take care of any cravings and make you feel like you never left junk food.
Ready for a health revolution? Join us on our mission to transform the nutrition landscape!
For any queries, Write to us at info@niwi.ai or call us at +91-8800874676.
At niwi.ai, we have helped thousands of clients transform their lives and feel stronger, more energetic, and definitely more confident in how they look and feel, by improving their relationship with food!
