The type of food is important when it comes to weight loss, but the problem is that there is a lot of conflicting or misleading information about "how to lose weight." According to Only My Health, some say weight loss can be achieved by eating several small meals throughout the day, while others believe intermittent fasting is unhelpful. Some say bananas can lead to obesity, while others consider them healthy food. Some recommend replacing regular salt with pink Himalayan salt, while others focus on completely reducing gluten. To clarify some confusion and set things straight, therapeutic nutritionist Dr. Srimathi Venkataraman offers her advice, stating that you should not follow a strict or trendy diet because what works for others may not work for you. The most important thing is to listen to your body's needs and determine what suits it.
Dr. Venkataraman emphasizes that there is no "one-size-fits-all" solution and that all body types are beautiful. You should only strive to lose weight to be healthier, and you should always consult a nutritionist before starting any diet. Here are corrections to some common and misleading pieces of information:
1. **Warm Water with Lemon and/or Honey in the Morning**
Dr. Venkataraman says that drinking warm water with lemon or honey in the morning does not reduce fat and can negatively impact the digestive system in the long run. Instead, she explains that to cut some calories by replacing tea or coffee in the morning, one can drink lukewarm water, not hot or warm.
2. **Milk with Banana**
Dr. Venkataraman clarifies that bananas do not cause obesity and are a nutrient-dense food rich in potassium and beneficial bacteria, making them good for digestive health. Eating bananas with milk is common, and one can also add "berries, apples, and nuts along with whole grains in the morning."
3. **White Rice**
Rice is rich in starch but is a staple for many. Dr. Venkataraman recommends consuming unpolished rice, or if only white rice is available, to balance it with vegetables, specifically suggesting a ratio of 1:3, meaning for every cup of rice, three cups of non-starchy vegetables should be consumed.
4. **Pink Himalayan Salt**
Dr. Venkataraman believes that regular salt is fine as long as the daily consumption does not exceed 5 grams (or a teaspoon), as recommended by WHO. Pink Himalayan salt is rich in minerals like potassium, which may not be suitable for some medical conditions. In any case, consuming more than 5 grams of any type of salt daily can be harmful.
5. **Gluten**
Dr. Venkataraman states that gluten is harmful only if a person has a gluten allergy or has been diagnosed with celiac disease, a condition triggered by gluten that can damage the small intestine. If a person does not have these health issues, consuming gluten is perfectly fine.
6. **Reducing Fats and Carbohydrates**
Dr. Venkataraman believes that reducing saturated and trans fats found in fried foods is the most accurate formulation as they are calorie-dense. The same applies to carbohydrates; it is advisable to reduce refined flour, white bread, and polished rice. She confirms that the correct way to lose weight is to follow a balanced diet and burn more calories than consumed.
7. **Avoiding Egg Yolks**
Dr. Venkataraman advises eating whole eggs, both egg whites and yolks, as they are very nutritious. Eggs are a rich source of protein and also contain vitamins and minerals.
8. **Palm Sugar**
Dr. Venkataraman notes that everyone knows about the negative effects of refined sugar on the human body, but it has also been shown that artificial sweeteners like aspartame have harmful effects on beneficial gut bacteria, which can impact digestive health in the long run. Therefore, it is best to consume palm sugar in moderation.
9. **Small Meals Throughout the Day**
Dr. Venkataraman states that in a healthy eating plan, there is no one-size-fits-all approach. She reiterates that one cannot be overweight and healthy, nor does being thin always guarantee good health. She clarifies that gaining weight should not be encouraged as it may increase the risk of diseases such as diabetes and cardiovascular disorders. At the same time, there is no ideal weight as it is related to body composition and nature.
