New Delhi: A major issue in all the diets that all obese people or people targeting fat loss face is to find a diet which is sustainable, follow-able and can keep you full and not starved all the time. Generally, in my practice, I mix and match strategies to find the right combination of diet that works in favour of the patient considering how medical nutrition therapy (MNT) can help treat the underlying clinical condition, or in-case of obese patients, leading to a sustainable weight loss and a management program.
Eating a balanced diet and exercising right is great, but how do you do it? Perhaps, understanding the cause of the problem is very important – is it that are you consuming too many calories, leading a sedentary lifestyle, or not having the good night sleep? Are your medications causing the weight gain, or is it the family history aka genetics?
Is there any such hybrid strategy that can help you achieve your goals? Let’s call it the ‘cyof’ diet – the fundamental of cyof is simple yet leading to results. It not only supports weight loss but helps you adopt a healthy eating habit.
What is the cyof diet and how does it help with weight loss?
It also doesn’t require you to go into extreme, cursing your body for the past sins of bad eating. The cyof diet plan involves eating foods such as proteins like chicken, fish, paneer, cheese, etc, high fibre, whole grains and good fats from ghee, nuts and omega-3 fatty acids. These trigger fullness and give a feeling of satisfaction.
The plan also requires spicing up your meals with chilli pepper, to get the benefits of capsaicin. It is an anti-obesity compound which enhances fat oxidation and helps in satiety regulation, helping to get your metabolism on track.
How to follow the cyof diet to lose weight
For those who are interested, here’s my advice:
The CYOF requires one to eat at least four servings of whole fruit and vegetables, four servings of whole grains with at least 3-5g of fibre per serving, lean proteins in every meal, lentil and legumes at least twice a week, and consumption of a whole lot of dried and red peppers.
The overall caloric distribution for this plan is 20-25 per cent proteins, 45-50 per cent carbohydrates, and 30-35 per cent fat. Also, lots of hydration is required.
The bottom line
Ditch the diet that doesn’t feel right. A diet should be such that it best supports your emotional, physical and social well-being, while helping you lose fat and feel great. Understanding your hunger signs, the feelings of fullness (satiety signs), dividing meals in smaller portion sizes, picking and choosing the right options are important for success. Enjoy every meal and keep the stress hormones far away.
With all the above, stay active and the results will follow. Our bodies are designed to move so ‘move it’.