ICMR’s latest guidelines on dietary practices also enlists ways on how people should opt for sustainable weight loss methods.
Everyone wishes to lose those extra pounds as quickly as possible. Weight loss tips and tricks may change as per season requirement, as per individual’s body perspective. Not all weight loss routines are the same. It is subjective to individuals in a world full of alluring crash diets, it is important to look for sustainable weight loss methods. The Indian Council of Medical Research (ICMR) released a 17-chapter dietary guideline. From what to drink and what to eat and what to avoid, ICMR also enlists a few ways to lose weight in a healthy manner.
ICMR Guidelines to Lose Weight
- Avoid packaged foods and foods containing excess oil, salt, sugar, added colours and other additives.
- To maintain proper weight, ICMR says that one must include fresh vegetables in every meal. Consume whole grains, pulses, and beans.
- Regular physical activity and yoga are crucial to maintain a good health and weight.
- Weight reduction diets should not be less than 1000 Kcal per day and should be all-encompassing of nutrients.
- One should avoid rapid weight loss and use of anti-obesity drugs.
- When snacking, reach for nutrient-dense options like a handful of nuts, plain yoghurt, or cut vegetables with some spice added.
- Opt for healthy cooking options like grilling, baking, steaming, or sateuing with minimal oil instead of frying. This reduces the energy density of your meals.
- For reducing weight, cut down on calorie for refined carbs and cooking oils.
- Certain yoga poses combined with breathing exercises are known to speed up metabolism and help burn fat and facilitate weight loss.
- Strength and weight training help to build mass and increase stamina.
The ICMR has made a comprehensive guideline book that speaks of weight loss, healthy drinks, doet for women, pregnant women and more.