Articles on low glycemic diet

How Glycemic Index of Food Effects Your Health

Ms. Tripty Bansal, Dietitian/Nutritionist
The glycemic index measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread. A food with a high GI raises blood glucose more than a food with a medium or low GI.The glycemic index range is as follows:Low GI = 55 or less Medium GI = 56 - 69 High GI = 70 or moreLow GI Foods (55 or less)Most fruitsNon starchy vegetablesPulses, peas and beans like (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea)Most whole intact grains like wheat, millet, oat, rye, rice, barley)Small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp)Nuts like walnut, almond, cashewnut , peanutsOatmeal (rolled or steel-cut), oat branWhole wheat Pasta productsMedium GI Foods (56-69)Whole wheat, rye and pita breadQuick oatsBrown and basmati rice.White sugar or sucrose,Unpeeled boiled potato,Grape juice, cranberry juiceRaisins, prunes,BananaFigsPineappleMuesliHigh GI (70 or more)White bread or bagelCorn flakes, puffed rice, bran flakes, instant oatmealShort grain white rice, rice pasta, macaroni and cheese from mixPumpkinPretzels, rice cakes, popcorn, saltine crackersGlucose(dextrose, grape sugar), high fructose corn syrup,Extruded breakfast cerealsMaltose and malt dextrinsWhite potatoPretzelsDatesYour body will digest low GI foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry. Adding a low GI food to a meal will lower the glycemic index of the whole meal.Adverse health effects of high glycemic foodsEating foods with high glycemic index causes sudden rise in blood glucose level. Our bodies do not like extremes. In order to deal with the sudden increased levels of blood glucose, the pancreas will produce a large amount of insulin - insulin converts glucose in the blood to other forms for storage.The high amount of insulin produced causes glucose levels in the blood to suddenly crash, and this makes one feel very hungry, even though one may have just eaten not long before. This is why eating high glycemic foods, especially refined and processed food products like soda drinks, sugary foods and beverages, as well as polished grains, often causes serious weight problems, as it feeds the cycle of eat-hunger-eat-hunger.Frequent ingestion of high-GI foods not only reduces the body's sensitivity to insulin, it also overworks the pancreas, causing degenerative conditions in the long run, such as diabetes.They also raise triglyceride levels in the blood. In addition, frequent sudden increases in glucose levels in the blood increases oxidative damage to the heart, contributing to the development of heart disease.Cancer - consumption of white bread and cereals high in sugar for breakfast over a sustained period of time increases the risk of cancer; it is also well-known that cancer cells feed on sugar. All the above factors are direct causes of many serious diseases, such as obesity, heart disease, diabetes and cancer.Reasons to have foods with low glycemic index.Foods with low glycemic index prove to be extremely good for your health.Appetite control - low GI foods help to keep you full for more prolonged periods of time. Thus helps with weight loss and maintenance of healthy weight.Keeps insulin and blood sugar levels in check - low glycemic index foods decrease the need of the body for insulin and as a result, also aid in maintaining adequate blood sugar levels.Insulin sensitivity - Low-GI foods help to maintain and even increase insulin sensitivity of tissues thus significantly lowering risk of getting type 2 diabetes; for those already suffering from diabetes, it can help control the condition.Protect against various heart diseases - a low-glycemic diet lowers cholesterol and triglyceride levels and protect against various heart diseases.Put you in a better mood - mood is determined by a neurotransmitter known as serotonin and different food products can either suddenly boost serotonin levels or bring them down within a few seconds. Low-glycemic foods help maintain an even level of blood sugar and stimulate a gradual increase in the level of serotonin; thus keeping your mood upbeat and balanced.Boost energy level of the body - low-glycemic food products are digested comparatively slowly than high-glycemic foods and thus are capable of giving energy to the working muscles of the body for a prolonged time period.A little effort taken in making right food choices will help in living healthier and happier life forever.

7 Useful Foods for Quick Weight Loss

Dr. Sunil Kumar Tank (PT), Physiotherapist
Are you eager to lose your body weight? Tired of your ugly and unfit body? Lost your confidence? Unable to wear your lovely dresses anymore? So, here we can help you by listing you some easily available diet for weight loss. It is obvious that for quick and successful weight loss, eating and exercising plays a vital role, but if you want to boost your efforts, check out this list of foods that do a little of the work for you. 1. OATMEALOats are full of dietary fibers, minerals, and a powerhouse of vitamins, amino acids, manganese, thiamin, phosphorous and essential fatty acids. It is the tasty way to good health.Oats contains a soluble fiber called beta-glucan which reduces bad cholesterol level in blood without affecting the good cholesterol level. If a bowl of oats are taken regularly a rich amount of soluble and half soluble fibers helps to reduce hypertension, high blood pressure, etc, As it is low in calories it does not add extra fat to the body. Thus, it not only reduces weight but also maintains good health.2. GREEN TEA Green tea is a one of the healthiest drinks on the planet. It contains an antioxidant called catechins, which hinders the storage of belly fat and fastens weight loss. It is a little bit more than just hot flavored water.According to a study, along with exercising for 2 weeks, cups of green tea each day helped to loss more than who had only done exercises. When it comes to actual weight loss, the result of green tea is relatively modest.3. LEAFY GREEN VEGETABLESLeafy green vegetables are the best way to promote weight loss in many ways. During weight reduction process these green vegetables provide you with a great amount of volume and satiety with few calories.Green vegetables contain high levels of vitamins A and C, which can cut down on the stress hormones in the body that can store belly fat. Also, they are a great source of folic acid, which plays an important role in protein, digestion, and speeding up metabolism.4. BEANSBeans and legumes, which are commonly known as “pulses” in many other countries are also reputed as “the magical fruit” for less-than-savory reasons. It is actually a nourishment added to your healthy diet.Beans are loaded with essential minerals and vitamins such as magnesium, potassium, and folate. It also contains many other properties which promote weight loss. Thus, including beans in your regular diet can help you to reduce your weight.5. ALMONDSAlmonds have a well-deserved reputation as a healthy diet. One can enjoy an ounce of almonds as healthy snacks, or combine them with other weight loss-friendly foods to lose weights.Almonds are highly rich in magnesium, vitamin E, and copper. Also, almonds are high-calorie food, so they can perfectly fit in a weight loss diet.  When used to replace saturated fats, the unsaturated fats in almonds do your heart good by helping lower cholesterol levels. 6. FRUITS Most doctors and physiotherapists agree that fruits are healthy. Many population studies have proven that people who eat fruits regularly tend to be healthier than people who don’t.Fruits are low in fats, calories and high in fiber making them ideal for weight loss diets. Most fruits also contain high amounts of vitamins, minerals, and antioxidants- all of which are important for helping us reduce weight.7. SOUPSLosing weight can be difficult because of hunger pangs or cravings when you need to reduce your food intake. Soups can help by filling you up without adding to your calories.Soups can also include foods such as carrots, for potassium and vitamin A, barley, a whole grain with niacin, lentils, which have iron, or chicken breast, to provide vitamin B-12.Dr sunil tankPhysiopoint Clinic Jaipurwww.thephysiopoint.com

Can’t Follow Diets and Still Want to Lose Weight?

Dr. Sandeep Jassal, General Physician
You are a busy mom or a working professional or just lazy to do something to loose weight and still keen to be in shape..and have many excuses like...I Have No Time to Cook For MyselfI Keep Candy and Chips Around for My Kids and Can't Help Eating ThemI Can't Survive Without Something SweetI'm a Total Carb Junkie...can't stay without chapati and rice.I understand you want to, but can't follow diets so I am going to help you with some easy to follow simple things which will help you to shed those extra kilos.Tips to lose weight naturally:Drink green tea. It has been shown in many studies that the green-tea drinkers burn more calories than those who don’t take green tea. This difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.Avoid calories in a glass. Monitor your intake of juice, soda, coffee and even low-calorie drinks. These sugar laden drinks may suppress the metabolism of fat, making it tougher for you to burn those calories.Buy a set of light weights. Believe me….it's a one time investment you'll never regret. You might not have time to hit the gym, so this seems a better option. Strength training builds lean muscle tissue, which burns more calories at work or even at rest and thus it can turn you into an energy-burning machine. The more lean muscle you have, the faster you'll slim down.Avoid salt.Salt has sodium which contributes to water retention, making you look and feel bloated.. So keep an eye on your sodium intake, and that may mean not adding salt to salads or fruits and raitas and also ditching the saltshaker. Hidden sources of sodium include soups, canned foods, and drinks, salty snacks such as chips and biscuits and many prepackaged foods.Spice up your food.Eating spicy peppers can boost a person's basal metabolism because Capsaicin, a compound found in spicy foods like cayenne peppers, may increase your body's release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What's more, eating chillies and hot  peppers may reduce your appetite and helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chillies or salsa with hot peppers and and watch the weight come off faster.Get adequate sleep.Sleep deprivation may make you fat and not just because you're susceptible to cases of the late-night munching on biscuits or chips while watching TV or reading a book. Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours. So don't lose your sleep time and you'll be rewarded with an extra edge when it comes to shedding kilos quickly.Go for an evening walk. Exercising at any time is good for you. But evening activity may be surely beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it high for another two or three hours, even after you've stopped moving. Thus, dinner calories have less of a chance to take up permanent residence in your body.Eat every meal. Skipping meals will not make you lose weight faster. This strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat even if you consume the same food as always your body will be slower to use the calories as fuel, thus creating a backlog of unwanted kilos. If a very hectic and busy day makes a sit-down meal impossible, munch almonds or a piece of fruit or anything that will keep you from going hungry.Add atleast 20 minutes of exercise per day. If you're on a weight loss diet, you're probably already working out a couple of times a week. But whether you exercise or not, you can get a add up on all those other weight-loss efforts by doing a little something extra each day. Take the stairs instead of the elevator, walk to the bus, train, or all the way to the office and ladies… window-shop with your friend rather than sit over coffee. Twenty minutes of moderate exercise a day means you'll burn approximately 700 calories.Water..Water..WaterDrinking enough water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you reduce your supply, you're likely to slow down that process, meaning it's more difficult for you to burn calories. Atleast eight glasses a day (at least!!) will keep your system running smoothly.

Importance of High Fiber Foods in Your Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
Fiber is a substance found in plant and the dietary fiber that you eat is found in fruits, vegetables and grains. It’s very important part of a healthy diet. Eat more fiber to get maximum benefits. High fiber foods can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease other than its main function of bowel stability and strength.There are broadly two categories of fiber and we need to eat both in our daily diets for a better health and functioning of our body. Soluble fiber – Includes pectins, gums and mucilage, which are found mainly in plant cells. One of its major roles is to lower blood cholesterol levels. Good sources of soluble fiber include fruits, vegetables, oat bran, barley, seed husks, flax-seed, psyllium, dried beans, lentils, peas, soy milk and soy products. Soluble fiber can also help with constipation.Insoluble fiber – Includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. A major role of insoluble fiber is to add bulk to faeces and to prevent constipation and associated problems such as haemorrhoids. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. Health Benefits of high fiber foods.Aids in achieving healthy weight: High fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.Lowers cholesterol levels : High fiber foods like soluble fiber found in beans, oats, flax-seed and oat bran may help lower total blood cholesterol levels by lowering low-density lipo-protein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation. Helps control blood sugar levels: In people with diabetes, fiber particularly soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetesNormalizes bowel movements: Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. Fiber and ageing : Fiber is even more important for older people. The digestive system slows down with age, so a high fiber foods becomes even more important.High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.So bulk up your daily diet with high fiber foods for satiety, wholesome meal experience and a route to a healthy you!

Low Carbs Food for Diet

Dr. Yogesh Kumar, Ayurveda
health conscious or health enthusiasts prefer to stick to a low carb diet which basically means cutting out fruits, cereals, grains and sugar from the diet.A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.Sources of Low carb diet:Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.Fish: Salmon, trout, haddock and many others. Eggs: Omega-3 enriched or pastured eggs are best.Vegetables: Spinach, broccoli, cauliflower, carrots and many others.Fruits: Apples, oranges, pears, blueberries, strawberries.Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.Dairy: Cheese, butter, heavy cream, yogurt.Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.ALMOND FLOURMade from finely ground almonds, paleo-worthy almond flour  can be suitable for your six-pack.almond flour also has higher amounts of protein, heart-friendly monounsaturated fat, and the supercharged antioxidant vitamin E than grain-based flours do.AMARANTHGrains are never going to be the lowest-carbohydrate option  Like quinoa, amaranth is also a source of the necessary essential amino acids to help show your muscles some love. Amaranth becomes viscous once cooked in water, as it releases its starch. Try it as a stellar alternative to oats for your breakfast porridge.This gluten-free grain supplies significant amounts of manganese, a mineral required for proper metabolism.DairyTOFUTofu isn't only for vegetarians! It also offers an inexpensive low-carb protein option for carnivores who want a night off from meat. Compounds in soy called isoflavones, which are used to make tofu, may have blood-pressure-lowering powers.Alone it doesn't taste like much, but when you add tofu to sauces or other foods, it soaks up flavors brilliantly. Try it as a cheap protein in stir-fry, or marinate it like you would steak and slap it on the grill.PUMPKIN SEEDSThese are a surprising source of whole-food protein, with about 7 grams in a crunchy serving. Of note, none of their carbohydrates are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese. You can turn to pumpkin seeds for a source of testosterone-boosting zinc. CATFISHcatfish is an inexpensive way to load up your muscles with pure high-quality protein. Fillets are great steamed, grilled, oven-roasted, or pan-seared.PINK SALMON Pink salmon is an economical option with lower levels of toxins such as mercury than what's found in most canned tuna. Canned salmon have plenty of the omega-3 fats that have been shown to reduce exercise-induced muscle soreness and stimulate muscle protein synthesis.CHICKENChicken have richer flavor and their juicy meat is less prone to drying out during cooking. Leave the skin on during cooking for even more flavor, but if you're concerned about the extra fat calories it delivers, strip it off before eating.TURKEYTurkey is an easy way to infuse your meals with carb-free protein. Use it for burgers and meat sauces. To trim fat calories, look for packages made with ground white meat.  turkey contains a full arsenal of the essential amino acids that can pump up your muscles.

Do Vegan Diets Help You Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
People think that choosing a vegan lifestyle will help you lose weight, but depending solely on vegan foods and avoiding animal foods like eggs, fish or chicken might lead to some micro nutrients deficiencies. For eg., Vitamin B12, Vitamin D, Heme (iron), protein, etc. Also, to lose weight in a healthy way or just to be healthier, only a well balanced diet works.The following points should be kept in mind before shifting to a vegan diet:1. Avoid Vegan Junk Foods Vegan junks like French fries, biscuits, ice-cream crackers, etc are high in fats, calories and sugar. They are all considered empty calorie foods.2. Avoid processed foods Processed foods high in phosphorus and sodium increase acidity in blood which indirectly triggers the release of stress hormones. These stress hormones increase insulin secretion in the body. Increased level of sugar in the blood gets converted to fat and this gets stored in the adipose tissues throughout the body.3. Avoid refined plant foods Firstly, always choose to consume 100% whole wheat foods or preparations, as they are higher in fiber and contain complex carbohydrates. For eg., if you want to consume rice, then opt for steamed brown rice; and in case of pasta choose whole wheat pasta.4. Moderate the intake of nuts Though nuts are considered high in protein and are a source of good fats, they are high in calories too. A handful of nuts works as an ideal mid-meal snack or pre workout snack. Even peanut butter or almond butter with fruits of whole wheat bread makes a great snack. But, always make sure you maintain good portion control when eating nuts, to control calorie intake.5. Eating-out Ordering a vegan meal in restaurants doesn’t always mean that it will be healthy. Restaurant foods are overloaded with salt, sugar and oil. If you're trying to lose weight, be diligent about ordering healthy, oil-free fare such as steamed vegetables and rice or a salad with fresh lemon juice (instead of dressing).6. Check your portion size Controlling your meal portion size is key to weight control. Always be a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full. Fill your plate with healthy options and select from the five essential food group. For e.g., make sure half the plate is filled with fresh fruits and veggies. If you feel like eating some rice, stick to half a cup instead of one cup.

Eat Less Carbs - for Healthy Heart

Ms. Swati Kapoor, Dietitian/Nutritionist
Low-carb diets have been popular for years as a way to lose weight quickly. Aside from quick weight loss, the benefits of a low-carb diet include: increased energy, reduced sweet cravings, reduced mood swings and studies are showing a reduction on cholesterol, triglycerides level in the blood. Basically meaning a healthier heart! Read more about the study below.Read below why Indians (and South Asians) specifically, should take more care of their heart health. And that the key, is keeping it low carb, not no carb! Watch your blood pressure and sugar Indians should pay heed, as Indians are 3 times more prone to heart diseases as Europeans and Americans. We previously partnered with the Go Red Sari campaign to promote for heart health among women of Indian origin.So, how low your carbohydrate intake should be is crucial-  One of the side effects of extremely low carbohydrate intake (lower than 100 g per day) is Ketosis (as seen in Ketogenic diets). Where your body will burn fat incompletely to produce a substance called ketone, which is a substitute brain fuel. This may cause light-headedness, nausea and bad breath.A good low carb diet to avoid these complications is the Glycemic Index Diet and South Beach Diet where the focus is on changing eating habits so that the majority of the foods consumed are from the low GI food group. These foods take longer to break down into glucose in the body. This does two basic things: produces a more even level of glucose throughout the day and stops cravings and hunger from occurring as much.Or The Zone Diet, which is based on nutrient ratio where carbohydrate is 40% which is lower than the usual 55-60% of total calories but not low enough to induce ketosis.More about the study Study by Krauss, Ronald, et al.  published in American Journal of Clinical Nutrition reported the following benefits of going low-carb besides weight loss:-- Low-carb diets are helpful, even without weight loss. This is important for people who aren’t overweight, but respond to low-carb diets for health problems such as high blood pressure, glucose tolerance problems such as reactive hypoglycemia, or other risk factors for heart disease or diabetes.- Further confirmed that simply reducing carbohydrate tends to reduce weight, without any other intervention also.- Showed LDL particle size rises with low-carb diets alone. So making it more heart-friendly.

Mistakes in Common Weight Loss Diet Plans

Ms. Swati Kapoor, Dietitian/Nutritionist
Previously, we told you why self made or free diet plans are not effective at weight loss. There are plenty of mistakes that people make in diet plans. See what's keeping your diet plan from helping you lose weight effectively!Fruits Only Diet: The most common mistake people make is eating only fruits in their diet. The fruits provide vitamins and carbohydrates, but there is no protein and fat in your diet. Without protein, your muscles will shrink. So, you will lose weight, but it will be valuable muscle weight, not fat that you lose. Also, removing fat from your diet, will reduce the absorption of nutrients in your digestive system. Besides, lack of healthy fats in your diet, promotes skin wrinkling and other unhealthy side effects.Early Dinner Diet: The other pitfall is eating dinner to early and skipping breakfast. If you eat dinner over 3 hours before you sleep, then sleep for 8-9 hours, then have breakfast 1-2 hours after waking up, that can be a 14 hour gap between meals. With such long gaps in your meals, your body goes into starvation mode, and it starts storing more fat.Fat Free Diets: Many diets focus on low fat foods. Most low fat foods besides depriving your body of its daily fat requirements, use processed products, that increase carbohydrate content in the processed food product. As a result, your body gets excess carbohydrates and stores them as fat!Diet Foods Diet: Diets that have a lot of diet foods using sugar substitutes can be very harmful. Many sugar substitutes are being promoted are healthy replacements for sugar in our diets, but with all the chemicals used in production, they can have serious side effects in the long run.So, what is healthy weight loss?Healthy weight loss is losing weight from reducing the fat in your body. If you can increase muscle in your body (for both men and women), it will only help further in reducing fat.

Are Low Carb Diet Healthy?

Ms. Swati Kapoor, Dietitian/Nutritionist
Are carbohydrates your weight loss enemy? Why don't people hate them so much and do low carbohydrate diets really help in weight loss? Lets find out why we should not be so scared of them.Carbohydrates are the main source of fuel for our body. You need them every day in recommended levels to carry out all bodily functions. These are generally categorized in 2 forms i.e. Simple and complex carbohydrates. The latter one are grains, legumes, and starchy vegetables like potatoes and corn and former one are table sugar, refined cereals, non starchy vegetables  and dairy foods. The carbohydrates that are responsible for weight gain are the simple carbohydrates and should be limited in your diet.Completely removing carbohydrates is not the most sensible thing you can do to your body.  Almost all the food groups contain carbohydrates and if you severely restricting them in your diet then you are actually harming your body by inviting future health problems. Here are some problems after consuming low carbohydrate diet.You will feel bloatedAccording to the National Institute of Digestive Diseases, belly bloat is one of the key symptoms of constipation. And constipation is a common side effect of a low-carb diet. So, if you are facing the problem of constipation and bloating then you should give a thought to what you are consuming on daily basis.Will increase cravings urgeOnce you restrict your body with carbohydrates, your body will crave more for the same. You will face severe carbohydrate cravings for foods containing a high amount of simple carbohydrates, making it harder to follow a healthy dietary regime.State of ketosis occurA lack of enough carbs leads to ketosis. Ketosis occur when you do not have enough glucose for energy, so your body breaks down stored fat, causing ketones to build up which is followed by nausea, headaches and bad breath.Reduce Brain functionThe main fuel for your brain is carbohydrates. Due to the lack of carbohydrates in diet, the brain does not function properly which can lead to shorter attention span, memory loss and mood swings.Muscle crampsCarbohydrates allow the body to store water and energy. When you consume little or no carbohydrates, the water stored in the body also reduces. This can lead to muscle cramps.Low carb diet make you more fatterLow carb dieters feel stress and depressed which keep them away from getting slim  because stress produces high levels of hormones, like cortisol , that boost your appetite and lead to binging.An individual carb requirements depend on your:goals (fat loss, muscle gain, maintenance)genetics (different body types, medical conditions)carb source (refined versus minimally processed)activity level (sedentary, weight-training, endurance athlete)But don't just eliminate those carbohydrates. Replace them with the healthier carbohydrates: fruits, vegetables, whole grains, low-fat dairy, and legumes. Along with their calories, these carbohydrates have fiber, vitamins, and minerals to give you energy while helping you feel satisfied. So, when it comes to weight loss, a balanced diet is more effective, easier to manage and is more practical, you will see better result in keeping up healthy pointers in your lifestyle.Try to keep your life simple by following instructionsDon’t waste your energy by thinking too much only on single food group, focus more on balanced dietEnjoy variety of fresh, whole and minimally processed foodsModeration and portion control is keyAbstinence is waste of time