Indian Council of Medical Research (ICMR) in its latest guidelines recommended a balanced diet to those committed to a weight loss journey. It advised against rapid weight loss approaches and the use of anti-obesity drugs.
Weight reduction diets should not be less than 1,000 kcal/day and should provide all nutrients.
A reduction of half a kilogram of body weight per week is considered to be safe, says ICMR. Also, regular physical activity and yoga are recommended to maintain good health.
Balanced meals with high fibre and nutrients should be added to the diet plan. Also, include enough vegetables so that it will curb the urge to have more and reduce the need for extra calories.
Snack smart: Choose nutrient-dense options such as handfuls of nuts, plain yoghurt, and cut vegetables with spice. Avoid overeating.
Opt for lean meat: Skinless poultry, lean cuts of meat and fish are healthier being lower in calories and saturated fats compared to fatty cuts of meat.
Use healthy cooking methods: Grilling, baking, steaming or sauteeing require less oil compared to frying. This reduces the energy density of your meals.