This is my first post on the new section of my blog FOOD. And even though, the name of my blog is ‘Fat-Out-Fit-In’, it does not mean that all I will write about would be just on Health Recipes, Nutrition Content of various food etc etc. The main intention of this section would be “To make you fall in love with food that is fresh, easy to cook and healthy,help you develop healthy eating habits and make you feel awesome through eating good food.”
The first topic that I have chosen to write about is something very interesting. It is a term that I really grew fond of as I started reading about and researching on everything related to food and fitness. It is called Dietary Induced Thermogenesis or DIT. Sounds complicated and high profile,right? Well, not exactly 🙂 Let me explain you what it means and why do I love this term.
DIT or Dietary Induced Thermogenesis is the thermic effect of food i.e. it is the energy produced in the entire process of food digestion,absorption and assimilation (in other words, complete metabolisation of the food you take). Our body expends energy through three main routes: Basal Metabolic Rate, Physical Activity and DIT. If I put this in very simple words, I would say that “You burn as you eat”. WHOA! that’s fantastic to know right? 🙂 Now tell me why would I not fall in love with this concept! Research has shown that DIT accounts for 5-30% of the body’s total body expenditure. And hey,do not consider these figures to be small as they build up to be a really important fraction of the body’s entire energy-expenditure picture. But here are a few facts to be a kept in mind:
- Only a balanced meal containing appropriate portions of carbohydrates,proteins and fats results in a good percentage of energy expended via DIT.
- Although protein induces highest percentage of DIT and ‘the weight loss industry goes gaga’ over the ‘lean-protein-diet’ concept, there’s a completely different side to this picture. Research has also proven that eliminating carbs out of your diet slashes your metabolism by almost 50% in a couple of months ( and that’s just sad because who can afford to remain fit with a 50% slower metabolism).
- Although fats have the least percentage of energy expended via DIT,you cannot afford to eliminate them completely as their little contribution also plays an important role.
So, you see I love this concept because it is a scientific weapon to slash all those stupid FAD diets ever created. They have nothing more to do rather than give you a non-stop head and heart-ache about dieting for burning more. You can see how this concept clearly states that Eating is also a way of Burning. That means starving is never going to help us shed those extra pounds.
So here are a few points that I would like you to take home:
- Do not go on crash diets (liquid diets, no carb diets, only soup-salad diets or only lean meat diets). Do not starve your body cells and torture your metabolism.
- Remember there’s only one key to obtaining or maintaining a healthy weight : A healthy diet combined with regular physical activity.
- By healthy diet, I mean a balanced meal containing appropriate portions of carbohydrates,proteins and fats.
- You will always need carbs to remain healthy, do not hate them or cut them out. Just choose healthier carbs. Avoid refined flour and sugar as much as you can as they are unhealthy carbs.
- An all protein diet can be dangerous, so have proteins but in controlled portions and with carbs.
- Do not avoid fats completely. Choose healthy fats like fish oils, cold pressed oils derived from various oil-seeds, extra-virgin olive oils, home-made Indian clarified butter or ghee that contribute their sincere % in DIT energy expenditure.
Choose your ingredients wisely, cook happily and eat with love and satisfaction 🙂 Never hate food if you want to stay fit and healthy.