“A nutrition guide to lose fat without losing Muscle” – Delna Pooniwala.
A lot of young girls and men who are interested in fitness would agree that it takes serious hard work and dedication over weeks to gain muscle. At times there may be a phase where a cut down in fat percentage may be required. This is the crucial moment and the right routine has to be carefully designed.
We all know that to achieve overall weight loss, it would be required to burn more calories and intake less calories. However, we need to be aware that it’s only when we have a physical activity routine along with a planned diet, would it achieve a satisfactory fat loss.
Try and plan a moderate calorie loss at a gradual pace. Although a larger calorie deficit plan works as a great short term program. However, when they are prolonged, muscle is lost and low energy sets in with a feeling of fatigued and weakness.
Plan a perfect meal schedule and include loads of fresh fruits, salads, almonds & walnuts at the right time of day, depending on your lifestyle.
High fiber snacks that are low in starch also make you feel full, satiated and energized.
Consume enough proteins from various sources & very few fats to maintain your muscles mass.
I come across a lot of Parsi clients, who are fond of our traditional ‘Bhonu’. I advice them that we needn’t leave it altogether. However, using negligible oil while cooking or opting for oil free cooking would truly make a big difference.
Consuming the traditional ‘Masoor ma gosh’ with a salad or plain ‘Dhansak ni dar’ with a piece of chicken & ‘kachumbar’ or a ‘Patra ni macchi’ are actually a great variety of high protein meals, provided they are made with negligible oil and the meat too is completely fat free.
We need to remember, that when you are on a fat loss/weight loss diet, your consumption of carbohydrates may also require to be reduced and hence, it would be best recommended to consume these with reduced quantities (as per an individuals’ daily dietary requirements).
Last and most important is to drink loads of water as this is a great way to detoxify the system and it aids in weight loss. Always try and avoid sweetened drinks & coolers as the sugar loads up in the body as fats.
So get started with a great ‘low fat high protein diet’ this season and start looking Fab this summer.
