Work in progress Dietician Sheela Seharawat

Weight Loss Diet Gurgaon
Work in progress:-

WHAT ARE the ideal number of meals in a day, as experts say smaller meals are better?
One should have at least five to six small and frequent meals, after every two to three hours in a day instead of three heavy main meals. This keeps the metabolism active and prevents us from putting on weight. People, who have only three heavy meals in a day generally end up with food not properly digested and excess food, if not digested, gets stored as fat in the body.

What are the simple ways to keep fit in terms of eating?
Simple ways to keep fit are — limit your carbohydrate and fat intake. Include protein and fiber, fruits, vegetables, milk and milk products. Avoid sugar-based foods, sweets, fried food, junk food as much as possible. Have a healthy breakfast and an early and light dinner.

What are the food items that one should avoid at all times?
The list can seem to be long, but it is very important to know and avoid them strictly. One should not eat — packaged and processed foods, margarine, junk foods, low fat yogurt, processed meats and cheese, foods high in sugar, refined grains and vegetable oils. One has to be very careful with this list. And soda-based drinks are one of the most harmful things.

What are the three salads you can recommend that are healthy too?
The main purpose of salad is to provide fiber to your body. Any type of salad can be used just the objective is to provide ample amount of fiber to the body. Fruit salad, sprout salad and vegetable salad are the simplest forms that one can keep in mind.

A smoothie recipe that weight watchers can have for breakfast...Fruit is the best option for your smoothies as you can label fruits as higher and lower calorie fruits (lime and orange). It is better to go with lower calorie fruits. It is also good not to use added sugar. In fact, smoothies are great meal replacement.

If one has had a heavy meal, what detox plan would you recommend?
Festival and winter time is full of heavy meals and it is very important to detox your body soon after. Drinking a lot of water is the best option. Go for smoothie at breakfast, do physical activities, eat green veggies and low carb foods.

Is social media creating obesity problems amongst the youth?
It is seen that when you are young you have a lot of peer pressure, they want to stay connected that’s why children are more active on social platforms and here they are more exposed to junk food, parties and sugary things. This is certainly adding weight to their bodies and it is also found that nowadays they are less active in games.

What are the key steps to maintaining weight, if someone has lost a few kilos?
Always count your calories, do portion eating and plan your meals. Exercise daily or at least thrice a week. Eat more fiber rich food, avoid temptation of junk foods, live a routine-oriented life and eat on time and regularly.

Can you suggest healthy snacking options?
Snaking is one of the best ways to maintain your weight, if done correctly. It keeps your energy levels up and gives you more opportunities to get in all your nutritional needs. It helps in development of your lean muscles too. It is also good to go with protein high snacks, as it gives you a feeling that you are full and keeps your hunger at bay for longer.

People think thin is healthy, but many thin people face health problems. What’s your take?
Being thin is not at all a healthy sign and good thing for your body. You are thin only because you are not eating well or your body has a weak digestion or a disease is hindering your weight. If you are thinner than the norm, then you are carrying excess risk of death as compared to an obese person. Your BMI has to be at a healthy weight. Study has found that thin people’s body could have stored fat deeper within the body, such as around vital organs like the heart and the liver. They can also have higher sugar and cholesterol levels, which can go unidentified. It is very important to maintain a balanced weight.

How do you define healthy?
The health is derived from the word “hal” that means breathe, inhale. That means health is a concept related with your life. It denotes the complete physical, mental, emotional state of a person and not just your body weight.

What does a healthy diet entail?
A healthy diet is one which includes foods from all food groups including proteins, carbohydrates, healthy fats, vitamins, minerals and fiber. A healthy diet comprises medium carbohydrates, high protein, high fiber and less of fatty foods in a balanced way so that you get complete nutrition. A healthy person is one, who has a balanced diet and an active lifestyle.

What all should people with thyroid (hypo) do to stay fit as they gain weight pretty fast?
Losing weight becomes much more difficult if you are diagnosed with hypothyroidism. It causes a slowdown in your metabolism, ultimately leading to low energy level and difficulty in losing weight. Following tips for successfully losing weight are: increase your water intake, increase your fiber intake like fruits, nuts, vegetables and whole grains. Include protein-rich food such as chicken, eggs, fish, nuts, beans, mushrooms, skimmed dairy products. Restrict carbs and sweets and walk and exercise regularly.

What are the different body types in India and how do you address their dietary needs accordingly?
If I answer this question in very general terms then I can say that people’s body can be classified into those who gain weight fast, those who reduce weight fast and those who have strong athletic body. All of them need to follow different diet plans. Your diet plan is a result after counting every detail of your life like your gender, age, height, weight, body type, medical history and many things and it is not just in India, it is the same everywhere. Before making a diet plan, dietitians have to know every detail and only then can they plan a diet.

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