There’s a reason creating a diet plan is best left for the nutritionist who has an in-depth knowledge of the key nutrients and their required RDAs (Recommended Daily Allowance).
A diet plan curated without special care can land you in the hospital much quicker than the cholesterol you are trying to avoid. Lately, weight-watchers who cannot access specialized diet plans are being advised to make some healthy lifestyle changes that don’t include strict adherence diet plans.
There are 3 guidelines most weight loss diets follow:
- Reduced consumption of saturated fat found in meat, diary products, coconut and palm oils which cause the formation of cholesterol. Unsaturated fat sources like vegetable oil is encouraged.
- Reduced consumption of simple sugars found in processed food. Carbohydrates from grains , beans and starchy foods are considered more healthy.
- Substituting high fat protein for low fat protein like switching red meat for fish, chicken, vegetables and/or grains.
Unfortunately, a low calorie diet can cause other problems if not planned properly. It could reduce your intake of 4 key nutrients; calcium, iron, thiamine and niacin. Treating these nutrients one after the other below, we’d find out why some of the rules above have to be slightly adjusted in some instances.
CALCIUM:
Calcium deficiency can lead to periodontal disease, high blood pressure and osteoporosis in elderly people . Women are more at risk because they have a greater tendency to adopt low calorie or low fat diets. The daily RDA for calcium is 500mg for both men and women. Whilst the first guideline for a weight loss diet says “cut down dairy products”. You might want to adopt skimmed or semi-skimmed milk rather than full cream milk or avoiding milk altogether.
Sardines and low-fat yogurt are also rich in calcium.
IRON:
Iron is important for oxygen transport in the body. They become even more vital for people who exercise regularly. Apparently, the same group of people are likely on a weight loss diet too. Red meat is the best natural source for Iron which according to the guidelines above should be avoided. The RDA for Iron is 12 mg for women and 10 mg for men. When on a weight loss diet, a vitamin-fortified cereal should be a good source of Iron. Other sources include, baked potatoes, raw prawns and dried apricots. Liver remains one of the best sources but it’s very high in fat and shouldn’t be taken always.
THIAMINE:
Thiamine is partly responsible for regulating brain and nerve function in the body. It must be replenished in the body from food intake because the body does not store it effectively. The RDA is 0.9 mg for women and 1.1 mg for men. Healthy sources include oatmeal and fortified cereals. Nuts and pork which are also good sources are high in fat and the guidelines do not support high fat intake.
NIACIN:
Niacin also regulates brain and nerve function in the body as well as releasing the energy stored in food. The RDA is 15 mg for women and 18 mg for men. Peanut butter should be one of the best sources but it is rich in fat. Find other healthier sources in lean meat, fish, shellfish and chicken breast.
As you go on exercising and dieting, remember that with these four key nutrients, the rules don’t always apply.
Notable Mention: Restricting your SODIUM intake is worth mentioning especially for adults. Sodium should be consumed in line with calorie intake, 1000 mph per 1000 calorie consumed.
