eating disorder

Know Everything About Eating Disorders

Disordered eating or ED (Eating Disorder) can be a very difficult challenge to overcome. Before I explain to you how to prevent an Eating disorder (ED) or how to cope up with an ED, I would like to start by explaining what is an ED first.

Here’s an example to understand Eating Disorder

I am stuck at a weight.

My number on the scale doesn’t seem to go down over the past few weeks, months, or even years (in some cases).

Frustrated, I decide to go on a “low salt” + “fluid-based” diet plan to quickly drop a few Kgs over a span of few weeks, or in some cases- just a few days.

My diet DOES NOT include whole grains, vegetables, lean meats or pulses, and legumes.

I am starved from healthy wholesome fat sources, too.

Once, I achieve my target by dropping a few kgs over the weeks using this plan, I get back to my normal eating pattern.

 

eating disorder

 

And now, what am I facing?

I can’t stop eating. I don’t know how to stop.

I keep eating until I don’t want to puke. I keep eating until I am not fully bloated.

And all the while that I have been eating, I am guilty of what I am doing.

This continues for days, for weeks, and maybe for years.

Overeating or BINGING on certain days of the week following by compensating the next day via techniques such as undereating/starving/fasting, exercising beyond what I usually do.

I try to follow the old fad diet again…

On days I am starving- I am scared to consume food completely. Scared of ingredients used to make a dish, scared of consuming sugar without knowing- feeling guilty, resulting in binge eating. I consume a tsp of sugar (not allowed in my diet plan), and hence, I end up feeling I have screwed up my diet, hence I have frequent incidents of binge eating. By this time, I have gained a lot more weight then what I was initially.

The kind of behavior mentioned above is referred to as “binging” and “purging”.

You have a high chance of getting into disordered eating if you decide to restrict yourself “too” much on everything.

Or, even if there are dietary restrictions, there is nothing to fill in those left out voids in your current diet plan- making you more prone to ED.

One of the main and the biggest contributor to ED is a diet that leaves you hungry all the time. Hunger hormones perform very ineffectively once you catch the hole of an ED. Your body doesn’t know how and when to stop, and your mind makes you binge over and over again, compensating for the starved situations faced during following a fad/poorly designed diet plan.

Basically, you fall into a never-ending loop, at least that’s what it feels like in the initial few months, until and unless you seek help or treatment.

What else can cause Eating Disorder

midnight snack

There are several reasons to why one might get an Eating Disorder apart from just following a fad diet and these are:

  1. Body insecurity- a person who has been bullied or body shamed a lot in the past
  2. Body-conscious – a person who desires to stay at a particular body “weight” than even shape. They love to see the same number on the weighing machine every day. Such people even use laxatives to get rid of excess body water, poop, salts, etc.
  3. Not used to eating “bland” or “tasteless” food (good nutrition plans do not compromise on taste)
  4. Intends to give up too soon

Complications caused by Eating Disorders

It seems funny, too many people say, why overeating is such a serious issue? It’s just eating, binging after all. Eating Disorder can have serious complications, some of which are :

  • Frequent forced vomiting, leading to electrolyte imbalance in the body, swollen salivary glands, blood in the vomit, etc.
  • Obesity
  • Chronic ailments such as heart disease, fatty liver
  • Heart palpitations

How to Prevent Eating Disorder

Before we learn how to deal with an Eating Disorder, the best way is to prevent it. Here are some very important guidelines I believe can help you stay away from an ED

guidelines

 

  • Never opt for a diet plan that gives you false hopes. Always verify its source and ask for its scientific explanation or motives, never blindly follow any plan.
  • Do not have unrealistic expectations. Fat loss and muscle gain both take considerable amount of time, and factors such as metabolic disorders contribute to the rate at which you might achieve it
  • Never run away from working out, the main reason as to why people go on starvation and/or liquid-based diet because they are lazy
  • Always plan your meals in advance. Make sure all the ingredients required in the meal are ready well in advance
  • Don’t ignore even mild hunger. Eat your meals in prior if you feel hungry, and another small meal later. Built-up hunger overtime makes you overeat, which might leave you guilty letting you binge later.
  • Always choose a nutrition plan that is feasible for you economically, availability of the ingredients, it’s convenience as per the eating pattern of your family members, etc.

Once you get an eating disorder, it might as well take years to get rid of it completely. Even more than 10 years in some cases. You have occasional binge eating sessions even after you “assume” you have gotten rid of it completely, that is how heavily it impacts your mind.

All in all, whenever you notice someone having even a mild form of anorexia or bulimia, make sure you take up the situation seriously and take him or her to a counselor. Advice from a medical practitioner should be considered.

Conclusion

We must prevent ED before it destroys the person mentally, and it’s difficult for him or her to deal with later on in life. ED comes in way of your social life, your private as well as professional life. It can leave a person isolated without anybody else noticing it. Yes, a  fad diet can put you into serious complications. Let’s take a pledge to eat healthily and eat well- because it’s only water and food that makes you survive.

healthy eating

Low Carb Indian Food

A balanced and healthy diet is the pillars of a healthy body.

balanced diet

Each nutrient and mineral must be consumed in the right quantity and at the right time in order to avoid any kind of diseases and infections to occur. Carbohydrates are the major source of energy to our body, and cutting out carbs will significantly affect the body weight and mass of an individual. Taking out carbs from your diet plan can lower down your BMR which might lead to fat gain instead of weight loss.

If you are a vegetarian then you need to have a good intake of vegetarian sources of protein such as milk, yogurt, broccoli, cauliflower, grains, seeds, nuts, fruits and vegetables in your diet. Whereas, the non-vegetarian Indians require lean meats sources like eggs, pork, fish, chicken breast etc.

List of Low Carb Indian Food

Here is a list of food items which have very fewer amounts of carbs, say 10 to 15 grams that work out to be 40 to 60 calories in a single serving.

low calorie diet
Fiber.
  • Dairy Products: Raita, Curds, paneer, milk etc.
  • Nuts: Almonds and Peanuts
  • Fruits: Black raspberry, strawberries, watermelon, blueberry, peaches, avocado, apple and many more.
  • Vegetables: Mushrooms, Cauliflower, pumpkin, ladyfinger, broccoli, beetroot, carrots, French beans, cabbage, bottle gourd, bitter gourd, zucchini, brinjal, cucumber, capsicum etc.
  • Grains: Sprouts, lettuce, and sprouted moong
  • Others: Coconut oil, coconut water, and coconut butter

Things to Consider Before having Low Carb Indian Food

 

 

things to consider
Man writes things to consider list in note.

low carb indian food

 

Before starting with your low carb Indian food diet plan, you need to know some healthy tips that will help you to keep your body stay fit and healthier.

  • Try to reduce the intake of all kinds of sugar-based liquids such as flavored milk, fruit juices, soft drinks, sodas, and many more.
  • Your low carb diet meal must include whole grain products and brown rice along with some fruits and vegetables for enhancing your stability.
  • One must learn to spread their calories throughout the day in order to curb their hunger. You can plan around 4 to 6 meals and divide your calories accordingly rather than just sticking to the 3 meals diet plan a day.
  • For non-vegetarians, it is very crucial to stick to fish, eggs, soya products, curd, and lean meat in order to have enough of the protein in your body that can act as the energy supplement in the absence of carbohydrates. Not only this, dairy products and nuts offer the most of fats to our body.
  • A recent study has found that drinking half litres of water before 30 minutes of your meal can help you lose 45% of your weight within 12 weeks.
  • Try to have some multivitamin supplements in order to fulfill the micronutrient requirements in your body.
  • Also, try to perform some kind of light physical activity such as walking, jogging, stretching, skipping, twisting, yoga, etc. in order to tone up your shape.
  • Do not forget to get your diet plan checked form your health practitioner before following it and make sure that you have taken 8 hours of your beauty sleep.

Advantages of Low Carb Indian Food

 

advantages of low carb food

 

    • The key benefit of following a low carb Indian diet is that you need not to get indulged in intense workout and muscle-strength training. Just practice some basic beginner’s level aerobic exercises and you are good to go for your health and fitness goals.
    • This can help you to prepare a disciplined diet plan avoiding the intake of all the unhealthy junk foods such as pasta, bread, noodles, pizzas etc.
    • Sticking your diet to low carb Indian food will enable you many health benefits such as stress free and relaxed mind, low body weight, less chances of high blood pressure and diabetes etc.
    • Low carbs can reduce the production of insulin from pancreas which will in turn lower down the fat storage in our body. Our blood sugar levels also get neutralized by having low carb Indian food.

 

Disadvantages of Low Carb Indian food

disadvantages of low carb food

 

    • One of the side effect of having a low carb Indian food is that there is high possibility of having a lower levels of micronutrients in your body which might create nutrient deficiency that can hamper your well-being.
    • Teenagers, pregnant women and elderly above 50 years of age are more likely to face health problems such as anaemia, nausea, acidity, fatigue, metabolic imbalance and loss of muscle mass.
    • Low carb Indian food are not meant for everyone. Some people have an allergy to some food items while some had to do a lot of intense workout like athletes etc. Thus, do visit a dietician or health expert before getting this kind of diet.
    • If you are doubtful about counting your calories or sticking to the diet, then low carb Indian foods are not meant for you. So, make sure that you make your mind and be determined to stick to your diet plan.

Low Carb Indian Food Diet

Given below is a list of some food that you can have as per your meal time during the day.

 

  • Low Carb Indian Breakfast

 

Morning is the time for healthy eating and the refreshing start of the day. A healthy morning breakfast can keep you energized and hydrated throughout the day. Also, it is quite difficult for working individuals to focus on what to eat just after they wake up. So, try to avoid having fried and canned food items. Try to eat some eggs or smoothies for a relaxing start of the day. 

Also, Spring onion, Tomato Salad, Sprouts, Sprouts Pancake or Dhokla for a quick, simple and vegetarian start. Furthermore, Sprouts are a rich source of nutrients and have huge amounts of protein, calcium, iron etc. In case of non-vegetarians, you can add eggs to your breakfast and try protein based ideas such as fluffy white masala omelette or boiled eggs.

 

  • Low Carb Indian Lunch

 

Protein is regarded as the store house of our body. One must have enough protein food items in case he/she is cutting out carbs from their diet. Almond Bhakri is a gluten free low carb high protein dish.

Apart from this, Coconut Flour Pancakes, Jowar Roti, Fried Brown rice are some healthy food choices. Also, you can try Grilled Pumpkin, Mixed Vegetable Soup, Grilled Zucchini and Beetroot & Garlic Salad as light lunch substitutes to salads.

 

  • Low Carb Indian Food Snacks

 

Cravings before the dinner are natural. Therefore, try out some healthy snacks in order to please your tummy and taste buds. Try Oats Tikki, Grilled Cauliflower or Mushrooms for a quick snack. Alternatively, you can go for some fruits based salads like mixed sprouts veggie salad or mint and watermelon salad.

 

  • Low Crab Indian Dinner

 

Dinners should be light as your body has to go through the whole digestion and absorption while you sleep and spicy masala dishes can cause constipation and acidity. Try out some nourishing soup such as Broccoli broth along with spinach stuffed mushrooms. Not only this, you can have cabbage carrot and lettuce salad or barley soup. These are a rich source of antioxidants which makes your body stronger. Stir fries are the best when you have nothing in your mind. Enjoy eating Mushrooms and Broccoli stir fry and Bean sprouts stir fry in order to aid your digestion.

 

  • Low Carb Indian Salads

 

Salads are the healthiest way to toss up some fruits, vegetables, seeds and nuts into your stomach. You can either make it simple like a cabbage salad or toss some other veggies into it like carrot, lettuce and cabbage salad. Try to avoid creamy and cheesy dressing instead choose melon dressing, mustard dressing, avocado dressing, mint and honey dressing, parsley honey dressing and many more. Moreover, a daily intake of one bowl of salad is a rich source of fiber and helps in digestion and improves muscle performance.

 

  • Low Carb Indian Food Juices and Smoothies

 

Smoothies and Juices are a crucial part of our diet. You ned to avoid sugar in any juice or smoothie in order to qualify as a nutritious food drink. Not only this, you can try spinach juice, muskmelon and orange juice or apple juice which are a good source of vitamin C and D and have anti-inflammatory properties that can reduce the chances of causing cancer. 

Smoothies might be creamy in taste but are healthy for our body. Green Apple Smoothie, Avocado Vegan Smoothie, blueberry and papaya smoothie, peach yogurt smoothie, guava smoothie etc. are quite good for pre and post-workout food. Not only this, but Saffron Cardamom Almond Milk is also quite common in Indian households. 

Some Final Words

healthy eating

Thus, the above-mentioned food items and healthy dietary tips can surely help you to lose weight and have a healthy, fit, and strong physique. Also, it is necessary that you eat appropriate amounts of nutrients and do not get indulged in the intake of high-fat junk foods. Low carb Indian food diet must be followed only after consulting a trained medical health practitioner.