What is balanced food.what is calorie limited food.
Find out a balanced meal. To reduce the daily food intake per day ,weight reduction strategy,
Reduce all parts of this meal proportionately. Reduce the consumption of balanced food continuously till we reach a recommended body weight.
stop and continue to eat this amount of food only,. daily.
Learn food exchange of carbs and calories for eating a variety of foods.
When we talk about balanced food what comes to our mind first is probably –the necessity of vitamins and proteins.
This is because throughout the world carbohydrates in food is abundant [ starch] and the body can manufacture fats from carbohydrates.[ except for the essential fatty acids –]
Proteins cannot be made from fats or carbs. we have to get them from food. But if proteins are available in food:-
Broadly speaking ,then, carbs can be made from proteins
and fats can be made from carbs.
But according to the Linus Pauling institute
It is better to take all the necessary fats through food. because the body may not be able to convert sufficient amounts daily.
So, in a balanced food we should have all three components –carbohydrates, proteins and fats. These components must be in the proper ratio.
In addition, we also require all the minerals like iron ,calcium , sodium, iodine etc.
One way of getting all these materials is to eat enough and variety of vegetables’ ,fruits , grains and protein containing foods. and some healthy oils.
But the major deficiency in our thinking is that we ignore the total quantity of these components in food –
As a consequence we over eat.
We should eat only , food components just necessary for us .Neither more nor less.
This leads us to what is called a calorie limited food.and a constant body weight.
calculating calories is an easy thing once we have acquired a certain amount of knowledge. but many people would drop out before that.
Therefore i would like to present a method by which one can remain within the calories at least approximately .some few principles that can be learned from a few pages are enough.
First of all
Have a look at two pictures.
the first picture is from the Harvard medical school and the second the world famous USDA.
let us consider the first picture.
this first picture tells us ,
how a balanced food looks like.
By volume, by appearance in the food plate, approximately
30 percent has to be vegitables .and
, 20 percent fruits. i.e., the left half of the plate.
Looking at the right half of the plate we find
The grains and the protein containing meat or fish.
These are of equal volume—25 percent each.[ in the usda my plate(second picture ) proteins are given a slightly less volume.]
If we take one cup of rice we can have almost the same amount of fish or meat.it can be seen that it is this drastic reduction in grains that give the miraculous cure in some diabetics .in other words they were eating some 80 percent carbs ,now returning to the balanced meal.
the Harvard plate tells us to eat healthy oils .and the amount is not specified.fine adjustments like, 7 percent saturated fats only . this will be considered later.
For vegetarians some small problem is there.
They have to remove the meat or fish and place there some foods from the leguminous group[one also has to consider the proteins from curds, ice cream and the like].
the leguminous group contains
[Pulses, beans, lentils etc].
they contains carbohydrates as well . so, that much of carbs have to be reduced from the grains portion.
.this cannot be done easily.
For this the total requirement of protein can be brought down considerably to 10 percent because the specification for proteins is given as 10 to 20 percent of calories of the total food.
So if you put half a cup of Bengal gram[cooked] in the fish/ meat area which will give about 7 grams of protein and 25 grams of carbs.
Then removing roughly one and half chapathys from the grains portion we can rebalance the food plate.
[if we put ground nuts, the proteins are to be considerd as 26 grams and carbs around 15 and fats 50 per 100 grams[= uncooked values. Cooking changes water content.]
The most important thing to be understood in this set up is that :
Once we find a balanced food plate:
We can remove equal portions from each area and make a reduction adjustment program for total calories per day. i.e., weight reduction.
we will not count the total calories in this procedure. that is the great advantage.
From the food plate.
Go on reducing total daily food this way:
i.e., taking away, say, one spoon from each area . a point will be reached where the person begins to lose his weight.
Stop at the point when he reaches the recommended weight for him.recomended weight may be chosen best around 21 bmi.
at this point :
We have arrived at the balanced and calorie limited food for everybody –both healthy and the diabetic.
What is calorie limited food?
We should take only an amount of food that is just necessary for the functions of the body. This amount should not be more than what we require.[weight gain]
It should not be less than our requirements.[weight loss]
Calorie limited is only a way of telling precisely how much food we require.
In some of my earlier presentations i had given how to calculate these food items .
This idea can be put in another way.
Suppose your ideal weight is 60 kg.
By removing portions equally from a balanced food plate , ie, continuously reducing the daily intake if we can reach the 60 kg , then that food is the one that is required for us.
remember we are relieved from the burden of carbohydrate counting to a great extent.
Remember , in many cases , we can consume more than we require and remain constant weight.but the opposite is untrue.
many overeating or over weight success in lchf unconsciously derive this benefit.
When they for example, remove the three chappathys from a 4 chappathis plate they approach the balanced food plate.the rest of the foods left intact.quite often adding a compensatory fat or protein may not be necessary at all.
only in case of obese people it may be necessary—the low carb diet.130 gm as per ada =moderately low carb.
diabetic and obese is to be considerd a separate case than diabetic alone.
The underlying physiology is self evident.
what i suggested is a continuous reduction program .this is pretty different from calculating the needed calories..i have not seen this scheme stated anywhere- but this is what most people do. I did it and was successful.
Some amount of knowledge of carbs in foods ( food exchange) has to be acquired to substitute a variety of foods.this can be done slowly.
what is immediately needed is weight reduction and balancing the nutrients.
Take medicines if needed. Ignore everybody talking against doctor and medicine.a diet therapy leading to proper weight is different from
drastically disturbing the balance of nutrients in a meal. Who says it is better than balanced food and medicine?
only the superstitious one.
When you follow the science world you win, diabetes retreats.
anti medicine in the diabetes context is ignorance.