Easy dietary tips every bride-to-be must follow

Many brides aim to lose a few inches to look leaner for their wedding day, however the infamous bridezilla might just as well be a result of crash dieting. Looking and feeling your best isn't just limited to your size, it also involves your gut, and skin being healthy. Instead of opting for an extreme diet, there are foods which can be incorporated in your meals ahead of your wedding day for your holistic wellbeing. We've got Malika Singh, certified integrative nutrition and health coach, to answer common questions, and share nutrition tips for brides.

Why crash diets are not the best solution to lose weight for brides?
Crash diets restrict the amount of food you consume making you feel energy sapped, worn out, and ‘hangry'. This is the time you need energy, vitality, and an extra bounce in your step. So if weight loss is your goal, start with a balanced diet as many as six months before your big day, and the first things to keep a lid on are processed food and sugars. Eliminating these from your diet will do a lot more for your skin than any facial can do.

Also, crash diets may help you reduce the number on the weight scale, but they do not provide sufficient nutrients to the body. These diets completely restrict the intake of certain fats and carbs but healthy fats and carbohydrates are a very essential part of a balanced diet. The sudden and rapid weight loss experience may leave you with a permanent health issue. Losing weight too fast may increase your risk of side effects including muscle loss, lower metabolism, nutrient deficiencies, gallstones, and many other risks. Furthermore, the weight loss is not permanent in this case. While you may be pleased with your rapid weight loss, once you return to your pre-weight-loss routine, you will quickly regain all of your lost weight.

An additional impact of crash diets is that they represent food as a fat gainer, and worrying about such things on such special days will make you insecure in your own body. Avoid crash diets that guarantee kilos are lost in just a week. They slow down your metabolism and may even impair your immune system. Instead, load up on greens, fresh fruit, and whole grains to round out your plate. I also recommend boosting your protein intake because it benefits both your hair and nails.

Will going on a low-carb diet be a healthy option before the wedding?
Low-carb diets are not a bad way to sustain your body. In reality, they may contribute in a variety of ways that will benefit you. But the question here is: how low is a "low-carb diet"?
While keto and entering ketosis are extremely low-carb diets, one does not need to be as strict when it comes to carb intake. Keto restricts carbohydrate intake to 20-30 grams per day. An adequate low-carb diet, on the other hand, can range anywhere from 130-100 grams, which is sufficient to limit the carb from your daily calorie consumption. But, going low carb takes some time, effort, and planning.

Allow your body time to adjust to this new way of eating. A timescale of two months is recommended for the body to acclimatize. Thus going low carb just before a major day or event may not be the best decision, since it may result in slightly sluggish energy, headaches, and even increased cravings. So you should start planning it months in advance to give your body the fuel it needs to dance all night!

Which foods should a bride-to-be avoid before her wedding day?
A bride-to-be is always on the edge with their hair, skin glow, energy, mood, and of course something to soothe their nerves among all the chaos. Here's a list of foods a bride-to-be should avoid before her wedding:

Highly processed and packaged foods

As expected the first on the list are highly processed foods that offer substandard nutrition and little or no fiber at all, leaving you with symptoms of constipation.

Salty and high- sodium foods

Salty and high-sodium foods are next on the list. Certain foods lead your body to retain water, which causes bloat and lethargy. This comprises, among other things, pakoras, samosas, fried snacks, chips, and fast food such as fried chicken. Moreover, brides are already under a lot of pressure before the big day, and eating too many salty items can intensify the tension, as high-sodium foods raise blood pressure that causes you to sweat profusely. Eating salty foods can create baggy eyes and deep circles, as well as reduce skin suppleness.

Sodas

Carbonated beverages, ranging from soda to sparkling water or champagne, should not be overlooked. These harmless drinks emit carbon dioxide, causing you to feel bloated, gassy, and continually burp.

Beans

Lastly, while beans are a powerhouse and make a good cozy supper, especially dishes like rajma chawal, you may want to avoid them the night before your wedding. Beans contain raffinose, a kind of sugar that is difficult for the human body to break down. When sugar reaches the intestine, gut microorganisms struggle to metabolise it. As a result, you'll have gas and bloating, which you probably don't want on your wedding day.

Chewing gum

While it's good to have fresh breath, chewing gum is not the sole solution. Sorbitol is an artificial sweetener found in chewing gum. This is difficult to digest and makes you feel bloated and sick. Eliminate them immediately from your regimen entirely. Instead, have some fennel seeds (sauf) or a few cloves for cleaner breath.

How to avoid bloating on the wedding day?
Bloating is uncomfortable and can add a few inches to your waistline. So, steer clear of foods that can irritate the gut, cause inflammation and leave you feeling broody and moody. If you are prone to bloating, this is probably the day you want to avoid it most. Do the following to ensure that your bloating is reduced not just on your wedding date, but in general as well.

Exercise is the biggest and the best cure around to keep gas at bay. It is advisable to add some form of movement to your day. Anything from a walk to skipping, to even dancing works.

Make sure that your meals should have adequate fibre. Add some psyllium husk to a glass of water and drink it if you feel your diet is low in fibre. In particular, include probiotics in your meals. Yogurt, miso soup, and kefir are probiotic foods that aid in digestion and lessen the likelihood of bloating.

Keeping yourself hydrated is extremely important. Your body will be able to get rid of any extra sodium or other junk, which are the primary causes of bloating. If you do not drink enough water, your body will become dehydrated, and also digestion will become difficult, resulting in bloating. Therefore staying hydrated is essential.

In addition, keep a lookout for the added caffeine intake, especially on an empty stomach. It often can irritate the gut causing flatulence and bloating. Avoid foods that are the main culprit of bloating, like salty foods and too much-refined sugar. To keep things easy, start eating home-cooked meals with a well-balanced diet and proportions. In case you feel bloated, you can sip on peppermint tea and talk quick walks in between getting ready.

Which foods will prevent you from breakouts after heavy wedding makeup?
A few days of wearing makeup non-stop might cause your skin to feel sluggish. Specifically if you have sensitive or oily skin or are prone to acne flare-ups. First, you should limit your intake of dairy, coffee, high-sugar foods, foods manufactured with refined white flour, and, of course, oily foods, as these might trigger a flare-up. These foods are high in glycemic index and heavy in fats. They promote the synthesis of hormones, which can lead to excessive sebum production, resulting in active acne, pimples, and abrupt skin outbreaks.

In order to minimise acne outbreaks, boost your diet of antioxidant-rich berries such as blueberries, strawberries, and fruit rich in antioxidants to help you clear out the stress of the last few days, like oranges and guavas. Consume foods high in vitamins C, A, E, and zinc and veggies like apricots, sweet potatoes, tomatoes, spinach, and greens.

Incorporate healthful fats like salmon and mackerel, as well as nuts like walnuts and almonds. Increase your intake of berries like blueberries, strawberries, and fruits rich in antioxidants to help you clear out the stress of the last few days.

A morning detox juice of celery, green apples, amla, ginger, and greens can be particularly beneficial to restore skin balance and overall energy levels, as weddings can exhaust the very core of you. Eat clean, allow your body plenty of rest, and get good deep sleep to heal, restore and rejuvenate.

Read More: Can the timing of your food consumption affect weight loss?