New Delhi: When you are on a weight loss journey, you often end up measuring your weight again and again in order to reach your desired goal. And it might often become a thing of frustration when you see your weight fluctuating between high and lows or worst when it is stuck at a plateau. But remember, instead of just focusing on the weighing scale, you should rather focus on the quantity and quality of nutrients you are obtaining from your diet and never give way to shortcuts. Here are the best ways to count on nutrients and not just weight:
 
Don’t cut off any major food group – The internet is flooded with information on how to lose weight and it mostly leads to cutting off a major food group especially carbohydrates. Not eating carbs or in-taking a low carb diet means increasing the intake of fats and protein and setting unrealistic expectations. When you are low on carbs, the glycogen stores (the storage form of carbs) get depleted, and you may experience tiredness, fatigue, and brain fog. It can also strip you of the necessary energy. Glycogen stores also work as a source of energy for the central nervous system. So, instead of cutting off carbs drastically, you must include good carbs that can be obtained from whole grains like whole wheat, ragi, bajra, jowar, oats, brown rice, quinoa, buckwheat, fruits, and vegetables. 

Fats are in- To lose weight, many of us fall down on to one simple calculation- cut off fat from the diet! But, does it work? Absolutely not! Fats are as essential as any other macro or micronutrient is. The main objective should be to choose good fats (monounsaturated or polyunsaturated) and cut back on unhealthy bad fats (saturated). Vitamins like A, D, E & K can be absorbed by your body in the presence of fats and it also provides insulation, protect nerves, and serve as a source of energy. You must include good sources of fats in your diet like0 nuts, seeds, dairy products, lean meat, eggs, fatty fishes, avocadoes, cold-pressed olive or flaxseed oil, ghee, or coconut oil. 
 
Ditch diet drinks- When you are eyeing weight-loss, diet drinks might look irresistible and appealing but the truth is diet drinks are loaded up with artificial sugars. These fake sugars actually trick your body making it crave for more sugar. The mix of carbonated water and artificial sweeteners which may add up to the calorie count with absolutely no nutritional value. So, it’s better to grab some healthy drinks like coconut water, lemonade without sugar, or freshly made vegetable juice. 
 
Make way for rainbow-  A regular intake of colourful fruits and vegetables with 3-5 servings every day can do wonders for your health. You must always remember that not all calories are created equal and it’s not always about eating less. The calories obtained from fruits and vegetables are many nutrients dense with the goodness of phytonutrients and antioxidants. Include a variety of fruits and vegetables in your diet and go for seasonal instead of frozen ones. 
 
Stick to a routine – Following a yo-yo dietary pattern with no fixed mealtimes can make it hard for your body to process the beneficial nutrients. So, apart from including healthy fats, carbs, protein, vitamins, and minerals in your diet- plan your day well. Take out time for freshly cooked homemade meals, keep aside some time for exercising, and make sure you engage in some form of mental activity as well like meditation. 
 
 So, rather than starving yourself, go for a nutrient-rich diet. When your body fails to get essential nutrients, the metabolic rate might decrease leading to weight gain instead of weight loss. Not eating all day can also make you eat a lot at once during the end of the day and this will also result in weight gain. Eat regularly and keep your food intake healthy and in moderation.