Weight loss is one of the major issues for a large chunk of the human population on the planet. I am also one of those, who want to lose some of my weight. Actually, I am not so much upset with my weight as my knees are 😊. My knees are putting lots of pressure on me to reduce some of it. If you really want to hear the figure, my knees told me, it is 10 kg and a little more. This inner voice coming from my knees forced me to explore the internet to know more about the ways to weight loss. I consulted a few local and online dieticians, but I backed down after the initial consultations. I am not in favour of any supplements and have very strong ideas about what I should be eating. I wanted suggestions about the quantities of what I am used to eating. In the end, I am left to fend for myself.
We all know the basics of weight loss. It has to be a calorie deficit food intake for weight loss. The Internet has so many free resources. I explored them. While exploring information on weight loss, a new term, "lean body mass", comes up very often. So, I thought of scanning more about it. It is important to look for authentic resources too.
Let us know more about the relationship between weight, weight loss and lean body mass.
Lean body mass is the sum of all non-fat parts of the body.
Lean body mass refers to the weight of your body that is not fat, including muscle, bone, and organs. It is the sum of all non-fat parts of the body. Essentially, lean body mass is the body's metabolically active tissue, which means it burns calories for energy.
Lean body mass is an important component of body composition, which refers to the ratio of fat mass to lean mass in the body. Having a higher proportion of lean body mass to fat mass is associated with improved overall health, physical performance, and metabolism.
Lean body mass can be increased through resistance exercise and adequate protein intake. It's important to note that lean body mass may vary based on factors such as age, sex, and fitness level. Consulting with a healthcare professional or registered dietitian can help determine an appropriate lean body mass goal based on individual factors and goals.
Why having lean mass is important?
Having lean mass is important for several reasons:
Increased metabolic rate: Lean mass (muscle mass) requires more calories to maintain than fat mass. Therefore, having a higher proportion of lean mass in the body increases the metabolic rate, making it easier to burn calories and maintain a healthy weight.
Improved physical performance: Lean mass provides the body with strength, power, and endurance, which can improve physical performance in activities such as sports, exercise, and daily tasks.
Better overall health: Lean mass has been associated with a lower risk for chronic diseases such as obesity, type 2 diabetes, and heart disease.
Injury prevention: Lean mass provides support for bones and joints, reducing the risk of injury and improving overall joint health.
Improved body composition: Having a higher proportion of lean mass to fat mass improves body composition, which can lead to a more toned and defined physique.
Overall, having lean mass is important for both physical performance and overall health. A balanced diet that includes adequate protein and resistance exercise can help build and maintain lean mass.
Here's a sample weekly Indian vegetarian diet plan to develop lean body mass:
Monday:
Breakfast: Oats with low-fat milk, topped with sliced almonds and a banana
Mid-morning snack: A bowl of mixed fruits
Lunch: Paneer bhurji (scrambled cottage cheese) with or any locally produced rice and a side of mixed vegetables
Evening snack: A cup of low-fat yoghurt with chopped fruit
Dinner: Chana masala (chickpea curry) with whole wheat naan and a side salad
Tuesday:
Breakfast: Sprouted moong dal (mung bean) salad with chopped vegetables and a side of whole wheat bread
Mid-morning snack: A handful of roasted almonds
Lunch: Mixed vegetable curry with quinoa or wheat/millet daliya and a side of homemade yoghurt
Evening snack: A cup of your favourite tea ( sugar may be checked) with a few roasted chickpeas
Dinner: Palak paneer (spinach and cottage cheese curry) with any locally produced rice and a side of mixed vegetables
Wednesday:
Breakfast: 1 cup of oatmeal or muesli with cow milk or almond milk or soy milk
Mid-morning snack: A bowl of mixed fruits
Lunch: Rajma (red kidney bean) curry with locally produced rice and a side of mixed vegetables
Evening snack: A cup of low-fat yoghurt with chopped fruit
Dinner: Vegetable biryani (spiced rice dish) with a side of raita (cucumber and yoghurt salad)
Thursday:
Breakfast: Besan (chickpea flour) chilla (pancake) with tomato chutney and a side of sliced cucumber
Mid-morning snack: A handful of roasted peanuts
Lunch: Paneer tikka masala (spiced cottage cheese curry) with quinoa/ wheat dalia/ millet daliya and a side of mixed vegetables
Evening snack: A cup of low-fat yoghurt with chopped fruit
Dinner: Tofu and mixed vegetable stir-fry with locally produced rice
Friday:
Breakfast: Oats with low-fat milk, topped with sliced almonds and a banana
Mid-morning snack: A bowl of mixed fruits
Lunch: Chhole (spiced chickpea curry) with whole wheat naan and a side of mixed vegetables
Evening snack: A cup of your favourite tea with a few roasted chickpeas
Dinner: Mushroom and mixed vegetable curry with locally produced rice and a side of mixed vegetables
Saturday:
Breakfast: 1-2 tbsp of peanut butter or almond butter with a slice of wheat bread
Mid-morning snack: A handful of roasted almonds
Lunch: Dal makhani (creamy lentil curry) with any locally produced rice and a side of mixed vegetables
Evening snack: A cup of low-fat yoghurt with chopped fruit
Dinner: Paneer tikka (spiced grilled cottage cheese) with millet daliya or quinoa (cooked like boiled rice) and a side of mixed vegetables
Sunday:
Breakfast: Besan (chickpea flour) chilla (pancake) with tomato chutney and a side of sliced cucumber
Mid-morning snack: A bowl of mixed fruits
Lunch: Mixed vegetable curry with local rice and a side of low-fat yoghurt
Evening snack: A cup of green tea with a few roasted chickpeas
Dinner: Palak tofu (spinach and tofu curry) with quinoa and a side of mixed vegetables
Make sure to also drink plenty of water throughout the day and engage in regular exercise to support your lean body mass development goals.
Will the diet for lean mass help in weight loss also?
The diet prescribed for lean body mass is focused on providing adequate protein and other nutrients to support muscle growth and development. While this type of diet can certainly be beneficial for weight loss, it ultimately depends on factors such as calorie intake, exercise, and individual metabolism.
To lose weight, you need to be in a calorie deficit, which means consuming fewer calories than you burn through daily activities and exercise. If you follow the lean-mass diet but consume too many calories, you may not experience weight loss. However, if you consume fewer calories than you burn while following this diet, you could potentially lose weight while building lean body mass.
It's important to keep in mind that sustainable weight loss and muscle gain take time and consistent effort. Consulting with a registered dietitian or healthcare professional can help you develop a personalized nutrition plan based on your individual goals and needs.
PS - This is just a suggestion and you can pick and choose what you can manage within your resources.
Please do not make any (drastic) changes in your diet without consulting your doctor and dietician.
Neerja Bhatnagar
Follow me on Instagram | Facebook | YouTube |Twitter | Podcast
Comments
Post a Comment