कायम रहने लायक विकास की तरह 'नानडाइट- डाइट' आपकी पूरी जीवन अवधि के लिए है। यह कोई अल्पकालिक क्रेश कोर्स नहीं है कोई जादुई खुराक नहीं है। इसकी कोई एक्सपाईरेशन डेट भी नहीं है ताउम्र आपके साथ रहने वाली स्वास्थ्यकर खुराक का नाम 'नानडाइट -डाइट' है। यहां कोई दम्भ नहीं है कुछ 'न खाने' का कुछ 'छोड़ने' का अपनी इच्छा शक्ति के अतिरिक्त प्रदर्शन का। कोई पाबंदी भी नहीं है के ये नहीं खाना ,वो नहीं खाना।ऐसा करके आप अपनी खुराक में किसी पौष्टिक तत्व की कमी कर बैठेंगे। मौके के अनुरूप आप उस दिन की खुराक का नियोजन कर सकते हैं जिस दिन आपको किसी ख़ास पार्टी में जाकर चोचलेट केक या अपनी पसंदीदा कोई और चीज़ खानी है पिज़ा खाना है।दिन में उस दिन आप ब्राउन ब्रेड मत खाइये।पास्ता मत खाइये। स्टार्च युक्त और कोई खाद्य न लीजिये।
यहां आग्रह चयन का नहीं है गुणवत्ता का है खुराक की -जिसमें सुबह -दोपहर -शाम प्रोटीन के अलावा खाद्य रेशे फ़ाइबर्स ज़रूरी तौर पर शामिल हों ,जहां तक मुमकिन हो।
ब्लेक चॉकलेट का एक स्क्वायर आप ले सकते हैं ज्यादा भाता है तो दो भी। क्वांटिटी नहीं यहां तवज़्ज़ो सारा क्वालिटी पर है। भूखों क्यों रहिएगा आप।
शाम का खाना आप जल्दी खा लीजिये। बारह घंटे की नियमित फास्टिंग हो जाएगी। व्रत उपवास से मिलने वाले लाभ से कम न होगा यह फायदा। सप्ताह में एक या दो दिन उपवास रखना ज़रूरी नहीं रह जाएगा।
वजन कम करने का नए साल में लक्ष्य रखने वालों के लिए यह एक कारगर उपाय सिद्ध होगा।
तवज़्ज़ो खाने के मनोविज्ञान पर भी है आप जिस भी चीज़ से खुद को महरूम रखियेगा उसकी ही ललक बढ़ जायेगी और मौक़ा मिलने पर आप चुकेंगे नहीं बिंज ईटिंग से। ज्यादा खा जायेंगे आप।
यहां फ़ूड के प्रति वर्जना की नहीं दोस्ती बनाने पर आग्रह है। आपके रिश्ते प्रीतिकर हों खाने के साथ।
यहां वर्जनाएं नहीं हैं मनाही नहीं है कुछ चीज़ों से ख़ास परहेज़ की।कोई झंडा नहीं गाड़ना है आपको दम्भ का।
Rigidity kills
यह नियम यहां भी लागू होगा। खाने की मेज़ अर्थमेटिक या अलजब्रा नहीं है। यहां खाने के प्रति न कोई वर्जित क्षेत्र है न कोई अपराध बोध। अदबदाकर खाना है। पूरे होशोहवाश में खाना है। खाने को एन्जॉय करना है। मज़े से खाना है। कामयाब वही है जिसके जीवन में दीर्घकालिक नियोजन है सदुपयोग है हरेक चीज़ का।
अपने हलके नाश्ते में पुष्टिकर तत्व रखिये मील्स में प्रोटीन और फ़ाईबर्स इसे दोहराया गया है ताकि सनद रहे आपका फोकस रहे। नानडाइट -डाइट पर। शौक से खाइये डोसा और ऑमलेट पालक भरवा लीजिये बीच में या फिर चेडर चीज़।
सलाद पत्ता जो भी उपलब्ध हो ,खीरा ककड़ी ,ब्रोकली दोपहर के खाने में ले सकते हैं।टमाटर हर घर में उपलब्ध रहता है।
परिष्कृत स्टार्च को खुराक में सीमित रखिये मनाही नहीं है बस इतना है इन्हें आप जरूरत से ज्यादा मत खाइये क्योंकि इन्हें सुगर्स में टूटते देर नहीं लगती। तौंद की वजह यही बनते हैं रोज़ ऱोज़ बे -हिसाब खाने से। हिसाब से खाइये। बात सारी नियोजन की है। एक ही स्टार्च अपने दिन भर के खाने में रखिये एक से ज्यादा नहीं।मसलन पास्ता और ब्राउन ब्रेड में से एक ही काफी है। एक ब्रेड का स्लाइस या फिर पौन कप तैयार पास्ता काफी है।
चार घंटे से पहले दोबारा कुछ मत खाइये। चार घंटे के बाद कुछ खा लीजिये। ओवर ईटिंग से बचने का कारगर उपाय साबित होगा।
रात के भोजन और अगली सुबह के नाश्ते में १२ से १४ घंटे का अंतराल बेहतरीन उपाय साबित होगा वजन को लक्षित वजन पर बनाये रखने का बिना किसी झंझट के बस रात का खाना जल्दी खाना होगा।
सारा सवाल आपकी जीवन शैली का है चर्या से जुड़ा है। किसी एक दिन या चंद दिनों का मामला नहीं है.आपके खानपान जीवन शैली से जुड़ी है आपकी सेहत की नव्ज़।
अंग्रेजी प्रेमियों के लिए मूल आलेख अंग्रेजी में भी
Story highlights
- Resolving to lose weight? Maybe it's time to re-think strategy around diets
- Registered dietitian: Try "a sustainable eating plan that is balanced and is not restrictive"
(CNN)For the new year, if you've been struggling with your weight, you might turn to a new diet for help with shedding pounds.
So what will it be in 2018? Weight Watchers? Paleo? Jenny Craig? Low-carb?
Some nutritionists say rather than jumping on the latest diet bandwagon or trend, it's time to consider embracing a "non-diet diet" -- basically a set of guiding principles that can help you lose weight and keep it off for good.
"A non-diet diet is for anyone who has ever said 'The diet starts Monday,' " said Brooke Alpert, a registered dietitian and author of "The Diet Detox: Why Your Diet is Making You Fat and What to Do About It." "It's a lifestyle approach to healthy eating."
What's wrong with diets
The problem with most diets, according to Alpert, is that they have an "expiration date."
"Whether it's one day, 10 days, 30 days or 45 days -- with an end date, you are setting yourself up for failure and for the never-ending yo-yo dieting cycle," she said.
For example, if you've been forbidden from eating bread, "even a stale bread basket looks amazing," said Alpert. And once you've been deprived of the foods you love, you are more susceptible to binging and eventually regaining the weight you've lost -- plus a few pounds.
"When you put food on a pedestal, and only focus on willpower to avoid your favorite foods, you create an unhealthy relationship with food and are more likely to overeat," said Alpert.
What's more important for success, experts say, is avoiding strict food rules -- something that is typical of many diets.
"A sustainable eating plan that is balanced and is not restrictive is easier to adhere to in the long run," agreed Kelly Pritchett, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. "Also, most diets that restrict or eliminate foods are also missing important nutrients and this can result in nutrient deficiencies."
The non-diet diet
Since deprivation sets us up for diet failure, one of the most important aspects of a "non-diet diet" is intentional indulgences -- that is, planned splurges without guilt attached.
"Guilt makes you fat," said Alpert. Feeling guilty about your food choices causes you to make more poor food choices, and so it becomes a cyclical pattern, according to Alpert. "There is a time and a place for French fries and pizza and a piece of cake."
The key, however, is planning ahead. For example, if you're going out for dinner, and you know the restaurant has an amazing chocolate cake, then you can allow some room for it by cutting back on your starches during the day. But the idea is to fully enjoy your treat while you eat it. "It's about eating intentionally ... and saying 'I'm going to have that piece of cake and not feel bad about it.' "
Allowing yourself a small indulgence even on a daily basis can be helpful for weight management, according to Pritchett. "You have to figure out what works for you. I like two daily dark chocolate squares because it's typically satisfying," she said.
Meals and snacks
In terms of food choices, one of the most important principles of a non-diet diet is to include protein and fiber at every meal, and either nutrient for a snack, according to Alpert.
Diets high in protein help to reduce appetite and help you eat fewer calories, while fiber slows the absorption of sugar into your bloodstream, which also helps keep hunger in check.
"Fiber and protein are helpful from a satiety standpoint, meaning they keep us full and satisfied longer," said Pritchett.
Alpert recommends an omelet filled with spinach and Cheddar cheese for breakfast; a chopped romaine salad with chicken, cucumbers, and broccoli for lunch, and sautéed shrimp over zucchini noodles with marinara sauce for dinner.
Limiting refined starches is another key principle of a non-diet plan, since these starches are easy to overeat and get broken down into sugar quickly in the body, which can lead to increased fat storage when they are consumed in large amounts. "If you are trying to lose weight, stick to one starch per day, but once you are closer to your goals, two is fine," said Alpert. Examples of starch servings include a slice of multigrain bread, two-thirds cup of cooked pasta or four pieces of sushi.
Eating a meal or snack every four hours is also important, as it allows your body to be fueled without creating the urge to overeat, and prevents you from becoming "hangry" according to Alpert. She also recommends allowing at least 12 to 14 hours for an overnight fast -- that is, between your dinner and the following day's breakfast, in order to get the benefits of what is known as "early time-restricted feeding" -- a form of intermittent fasting. That's when you don't eat any food for a period of time, then you eat again. It's thought this type of eating pattern may help with weight loss.
"People can't stick to fasting for two days a week or only eating for a couple of hours during the day," said Alpert. By eating an early dinner, you get many of the same benefits of intermittent fasting without the restrictive behavior. "I'm trying to make the early-bird special cool -- can we hashtag that?" asks Alpert in her book.
While portions are important for weight loss, Alpert said the quality of food is more important than the quantity. "I think what you are eating is so much more important than how much you are eating ... and when you are eating the right foods at the right times, you will automatically be eating closer to the right amounts -- and if you are hungry, there's nothing wrong with eating more protein and fiber," she said.
A plan for life
When it comes down to it, an eating plan for long-term weight loss doesn't have to be complicated. "We're really talking about how you are supposed to live every single day for the rest of your life," said Alpert.
And that means flexibility -- including those occasional splurges -- are all part of the plan.
"What makes this so doable is that the right choice is not always kale or spinach but perhaps a bowl of spaghetti and a fudgy brownie," Alpert wrote in "The Diet Detox." "It's these kinds of allowances --- along with a clear, concise, no-BS way of thinking about food -- that will help you make a long-term commitment to this way of eating."
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