Shifting to clean eating should happen as a life style change and not as a task for short period. Carbohydrates are integral part of Indian diet / meals. All our three course meals contain good loads of carbs which we've been consuming all these years an theirs this sudden urge to cut down on these. Simply put sedentary lifestyle, incorrect eating habits, consuming high processed and sugar foods are all few key reasons which has made most of the individuals over weight / diabetic.
A meal has to be a healthy mix of lesser carbs, moderate proteins and fats which we tend to miss out on.
Here i have lined up few key steps to begin with with my very own experience. I am no Doctor / Certified professional giving diet charts / plans but am under the guidance of a Doctor and a nutritionist who has guided me thru a better life style change.
The whole approach begins with firstly cutting down on sugar in any form be it maple syrup, cane sugar, brown sugar, jaggery in any forms which also includes sugar free varieties.
Next on waking up after drinking water, black coffee / black tea / green tea works the best, quitting on milk / creamer is the next big step. 60% of the milk consumed is adulterated in our country, so its better to keep them in lower quantity or avoiding them completely.
Including fresh veggies especially salads and greens in every meal at least for lunch and dinner has to be made mandatory. No expensive veggies are needed for salads just a good piece of cucumber with half tomato and black salt will do.
No Fast foods, all that begins here doesn't end well. High amounts of MSGs in flavorings, sauces, cheap oils, taste makers, excessive food colors are all strong roots for an unhealthy future. Packing snacks to Work / Study place works best it could be seasonal fruits / peanuts / channa / salads / nuts / dry fruits.
Choosing good oils / fats for cooking, ghee, butter and coconut oil are the best to cook. Sesame oil, mustard oil and olive oil goes well as well in moderation.
Avoiding all variations of white or brown breads / noodles / pizzas / bakery products. So running for expensive quinoa or oats instead of rice is a fad as well. Just sticking to normal and native rice varieties / millets just that portions have to be monitored and reduced.
No bottled drinks be it sugar free, preservative free it's safer and pocket friendly to go for fresh juices.
Swapping to Pink Himalayan Sea Salt is the need now which contains minerals, calcium, potassium and traces of many other stuffs which people intake as expensive supplements.
Ignoring all these low fat yogurt / butter / protein bars / salad dressings / breakfast cereals etc these are marketers gimmicks to sell to weight watchers at a higher price. Extra preservatives are added to remove the fat in the process and for extra shelf life.
Start counting on calories be it whatever diet one opts for. Calorie deficit meal is all needed if weight loss and fat loss should happen. Instead of 4 idlies cut it to 2 idlies and add a portion of protein / fat which is a game changer for sure.
Completely avoiding on high fructose variety fruits is important specifically the imported ones. Our body is designed to handle fructose only in small amounts so choosing wisely local and seasonal fruits are the best-est option.
Quitting on starchy vegetables to start with potatoes. corns, frozen peas.
Its important to chose wisely on our food intake with the completely adulterated food Industry the key is to go local, eat local and buy local foods. No workouts will work if there is no proper diet charted out and followed consistently. With above said few changes to our life style a sea change in health wise would happen in few weeks. Lets get in shape with few changes and hope for a better tomorrow.