To reduce weightMany people start consuming juices and smoothies instead of proper food. Nutrition consultant Ruchi Sharma said that though it may be the best way to shed the extra kilos, it may not be sustainable.
On her Instagram page, Eat Fit Repeat, the expert shared how one of her recent clients wanted to lose weight, and started dieting. “She thought ‘eating’ would make her fat, so she preferred liquids. Shake and Juice all day,” she said.
But after seven days, the opposite happened. “He lost a week; was low on energy; got frustrated and started choking at the food; so whatever the progress was, and gained some 100 grams,” said the expert.
Dispelling the myth that liquids do not contain calories, Sharma said, “What we drink contains calories, and consuming excess calories makes us fat. Plus, drinking calories doesn’t help with satiety, so we end up feeling hungry much sooner.”
Switching to a complete liquid diet can, in fact, adversely affect one’s health as well.
“Simple carbohydrates are easily and quickly used by the body for energy because of their simple chemical structure, often leading to rapid increases in blood sugar and insulin secretion from the pancreas—which can have negative health effects,” she said.
Is it applicable for everyone?
People who are ectomorphs or have difficulty gaining weight and “require a lot of calories for nutrition and growth and have a hard time getting their calories in should add shakes and juices”.
Also, those who do not like vegetables, which are essential for overall health, can consider vegetable juice with some spices.
So what should I do to lose weight?
Eat nutritious and nutrient-rich diet. Add lots of vegetables and complex carbs to keep your stomach full for longer.
Eat fruit instead of drinking juice. Two oranges have 60-100 calories that will fill a person, but a glass of orange juice will not contain 180 calories.
Try to eat protein rich food instead of drinking protein shake. For example, six egg whites will fill you up for a long time but a whey protein shake may not, she said.
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