As we have discussed before, we need to decide our goal first. For majority of us, it is weight loss, better call it “fat loss”. For some it is muscle gains , weight maintenance , sports conditioning , diabetic control , diabetic reversal , hypertension control , PCOD, post illness, recuperation from surgery and trauma , preoperative nutritional optimisation, fertility etc .
For every goal, you first have to measure your body composition (Lean muscle mass, fat mass, water, bone density). For weight loss, you need to go on a calorie deficit from your maintenance calorie. Once you decide your target calorie, you have to decide your protein intake first (1.5-1.8gm/kg) of body weight. It is good to keep fat from good source around 35-40% of your calorie intake and rest of the calories from carbohydrate. The source of carbohydrates should be from complex carbohydrates, having low glycemic index and glycemic load.
Good sources of protein are lean meats , chicken breast , fish , prawns, pulses, soya products , paneer, eggs, cheese, curd , whey protein.
Good source of fats are ghee, butter, coconut oil, nuts, meats, eggs, dairy products
Good source of carbohydrates are Rice, wheat, pulses, oats, quinoa, low glycemic fruits.
Selection of food source is of paramount importance while designing a diet. One should have cooking skills to keep the monotony away. Many medical conditions like Type 2 diabetes mellitus, PCOD, secondary hypertension are linked with body composition (high body fat percentage).
Such diseases may be easily reversed to some extent, in just few months of clean structured eating along with regular weight training.
What we lack is knowledge about nutrition and seeks medical help for these conditions without fixing up primary problem. Medical science also stresses upon the similar interventions, like lifestyle modification and exercise for many diseases. It is the lack of education and motivation, which leads them to be deprived of this wonderful remedy. They surely can work on such lifestyle modifications to get a better version of themselves.
For type 2 diabetes, reducing fat percentage and optimising body composition (gaining some muscle mass) can improve the disease prognosis, by improving insulin sensitivity. An exercising muscle can utilise glucose directly
without the need for Insulin.
