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Journalism of Courage
Rapper Badshah’s rapid weight loss transformation in a recent video has gone viral, sparking speculation about whether he is on a weight loss drug. But he dispelled that in a recent interview, saying he did it the hard way because his obesity was worsening his sleep apnea (shallow breathing because tongue blocks the airway). And while he followed the diet, exercise and sleep routine to a T, what really mattered was portion-controlling his meals.
Reports say extreme diets slowed him down and made him hungrier. In any weight loss programme, diet contributes to about 75 per cent of weight loss while exercise is about 25 per cent, according to Mukta Vashist, consultant dietician at Sir Gangaram Hospital, Delhi. “If you want to get off the weight cliff, diet becomes very important. And portion control is a scientific way of doing that,” she says.
Have frequent small meals so as to have a sustained release of energy, which can reduce cravings and stabilise blood sugar. Have two glasses of water half-an-hour before meals to suppress your appetite. This habit also prevents you from snacking unnecessarily. The easiest way to practise portion control is to use smaller plates and bowls. Visual cues like this ensure you do not “eat with your eyes.” Eat meals at certain fixed times to help regulate your body’s hunger signals. Avoid skipping meals because that can lead to increased hunger and potentially overeating later. When eating out, order half plates or share with a companion.
Instead, eat the protein on your plate first. So front-load it. Protein-rich foods give you heft and once satiety happens early, you will automatically limit your dependence on carbs, which should at no time exceed a quarter of your plate. Also try to meet most of your calorie requirements with big meals in the first part of the day. Studies show that those who ate a greater proportion of their daily calories for breakfast reported significantly lower levels of hunger.
Have high-fibre foods (non-starchy fruits, vegetables and whole grains) into your meals and snacks to promote fullness and satiety. Incorporate resistant starch, which is resistant to digestion and slows down the release of blood sugar in the bloodstream.
Nuts like almonds, walnuts and cashews are good for snacking as they have good fat. But do not overindulge, have them in a mix and limit them to eight to ten gm. You could have a small bowl of salad with fibre-rich vegetables in the form of lettuce, cabbage and tomato. You could have two teaspoons of roasted seeds and half of a medium avocado.
