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Flexible Dieting Lifestyle For Every 1

Flexible dieting

In the body of a healthy person energy generation and energy expenditure is properly maintained and consequently his weight remains steady. But same is not the case with the body of an obese person. In his body the energy expenditure is less than the energy generation. The basic principal underlying all the efforts to reduce excess fat is to reverse this imbalance. One of the most important remedial measures in this direction is – dieting .

Flexible dieting
Flexible dieting

Flexible Dieting 

Flexible Dieting is a popular and simple weight loss plan that allows food that fit with in your specific daily macronutrient target.

Macronutrients need :-

  • Carbohydrates – 4 calories per gram typically 45- 65 % of total daily calories.
  • Proteins – 4 calories per gram typically 10 – 35 % of total daily calories.
  • Fats – 9 calories per gram typically 20 – 35 % of total daily calories.

Flexible dieting is not a diet, it is more of a lifestyle. It puts the control in the hands of the dieter.

Principles of Flexible Dieting 

Before we discuss dieting, it would be useful to acquire some elementary information about various ingredients of our routine diet.

  • Carbohydrates:– Carbohydrates are known as the fuel of the body furnace. They are available in two forms: sugar and starch. Their only function is to generate heat in the body. As it is cheap and easily available, excess consumption creates malnutrition. The metabolism of a fat person is not able to deal properly with the carbohydrates which are not therefore burnt away fully. The residue gets deposited as fat in the body. Grains, edible roots, sugar, jaggery and some fruits like banana are carbohydrate foods.
  • Protein:– Protein are substance that build our body. They contain an important element called nitrogen. For maintaining the health and the efficiency of the body nitrogen balance is very essential. Without protein the body cannot produce the necessary enzymes and hormones for the exchange of energy. Milk, buttermilk, curd, pulses, cereals, etc. are some of the source of vegetable proteins. Sources of animal protein are fish, meat, eggs etc.
  • Fat :- Fats too perform the function of generating heat and energy in the body. Whenever excess food is consumed, it is transformed into fat and gets deposited. Vitamins A, D, E and K are soluble only in the fats. Butter, ghee, oil, some grains and animal flesh are some of the chief sources of fat.
  • Vitamins:- Vitamins are organic substances necessary for perfect health, peak efficiency and optimum metabolism in the body. Vitamins are essential for growth, for formation of bones and teeth, for proper functioning of various internal organs and for longer life. Heating or cooking the food destroys vitamins and therefore it is advisable to eat raw vegetables and uncooked food.
  • Minerals :- Minerals too are as important as vitamins for the human body. They are essential for various purposes such as, for smooth functioning of various systems in the body, for muscle tone, for maintaining regular heartbeat, for the free movement of blood and fluids in the cells, for maintaining the balance between acids and antacids in the body.
Aims to be fulfilled during flexible dieting :-
  1. The weight should get reduced.
  2. The body should get all the necessary ingredients in adequate quantities.
  3. Diet should be conducive to cultivating proper eating habits.

While Flexible Dieting your calorie and macronutrients needs are calculated according to how much weight you want to lose. The dieter should know their total daily energy expenditure ( TDEE ) and macronutrients needs before beginning the Flexible Dieting.

Daily energy need calculation consists of:

(1) Resting energy expenditure ( REE ). The number of energy you burnt at rest.

(2) Non – resting energy expenditure ( NREE ). The calories expended during exercise, all daily activities and the energy required to digest food.

80-20 rule in Flexible Dieting 

The dieter can follow 80 -20 rule as, eat nutritious foods 80% of the time and have a serving of your favourite treat with the other 20% . For the 80% part of the diet plan focus on drinking lots of water and eating nutritious foods that includes whole grains, fruits and vegetables.

Following items can be consumed freely during flexible dieting 

Flexible dieting
Flexible dieting
  1. Vegetables and green salad ( especially containing tomatoes and cucumber.)
  2. Fresh fruits ( except banana.)

Following items can be taken in a limited quantity during flexible dieting.

  1. Milk ( 250 ml or half a bottle or one and a half cupful). The milk can be taken in tea or coffee for the whole day
  2.  Butter, ghee, oil or cream 2-3 small tea spoon ful .
  3. Chapatis three or four per day ( with out applying ghee on them).
  4. Dal one small bowlful per day.
  5. Potatoes one or two during the whole day.
  6. Eggs one or two in the whole day.
  7. Fish some pieces.
  8. Meat some pieces.

List of forbidden foods in flexible dieting.

  1. Biscuits , cakes etc.
  2. Ice cream.
  3. Sugar, chocolate , peppermint , sweets , jam , honey , etc.
  4. Soft drinks.
  5. Alcohol .
Model diet plan for flexible dieting 
  • Early morning : One glass of water with lemon or lime juice.
  • Morning breakfast: Any one or two items from the list given below
  1. An orange or a sweet lemon or any other fruit ( except banana) of an ordinary size.
  2. Two to three tomatoes or cucumber.
  3. 3/4 cup of milk without sugar.
  4. One egg.( for non-vegetarian)
  • Mid-day meal : 
  1. Start with green salad containing 4 to 5 tomatoes or 2 to 3 medium size cucumbers.
  2. One small bowlful of a low calorie cooked vegetable such as : green leafy vegetable, brinjals, cabbage, white gourd, french beans, lady finger etc.
  3. One or two small chapatis .
  4. Some meat or fish for non-vegetarians.
  • Early evening :  Its a treat time with some snacks or any favourite item in a small quantity.
  • Supper :  Same as the mid-day meal. But a small cupful of rice can be taken as the substitute for chapati.
Tips : 

Following this flexible dieting lifestyle one can hope to reduce about 5 to 12 pound (2 to 5 kg) of weight in about a month.