Badri,Quote:
Originally Posted by dev
Naan ithaiye sonna pothu low road, high road-nnu ennavo kadhai vitte! Ippa vaa vazhikku!
Dev,
I'll sure run away from Papads from tomorrow like Tenaliraman's cat!
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Badri,Quote:
Originally Posted by dev
Naan ithaiye sonna pothu low road, high road-nnu ennavo kadhai vitte! Ippa vaa vazhikku!
Dev,
I'll sure run away from Papads from tomorrow like Tenaliraman's cat!
That's good Scorpio,U can have microwaved or rosted papad when at home... No harm in it... Infact,I used to eat microwaved papad as a snack when I feel like eating something crisp... :)
Badri sir,ithai ellam paarthu bayanthu oodi poidathinga... Seekiram ungaluku diet plan potu kudukiren...
Fat is a component in food. Some foods, including most fruits and vegetables, have almost no fat. Other foods have plenty of fat. They include nuts, oils, butter, and meats like beef.
The name - fat - may make it sound like something you shouldn't eat. But fat is an important part of a healthy diet.
Types of Fat
You might see ads for foods that say they're "low-fat" or "fat-free." Lower-fat diets have been recommended for health and to help people lose weight. But nutrition experts are finding that fats are more complicated and that some kinds of fat are actually good for your health. But that doesn't mean a high-fat diet will be good for you. And some fats are better than others. Here are the three major types:
Unsaturated fats: These are found in plant foods and fish. These may be good for heart health. The best of the unsaturated fats are found in olive oil, peanut oil, canola oil, albacore tuna, and salmon.
Saturated fats: These fats are found in meat and other animal products, such as butter, cheese, and all milk except skim. Saturated fats are also in palm and coconut oils, which are often used in commercial baked goods (the kind you buy at the store). Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease.
Trans fats: These fats are found in margarine, especially the sticks. Trans fats are also found in certain foods that you buy at the store or in a restaurant, such as snack foods, baked goods, and fried foods. When you see "hydrogenated" or "partially hydrogenated" oils on an ingredient list, the food contains trans fats. Like saturated fats, eating too much can raise cholesterol and increase the risk of heart disease.
So Which Fats are Good?
Saturated Fats
Saturated fats come from animal foods (meat, cheese, eggs, dairy) and a few oils like palm kernel oil. These fats are not essential to health - in fact, if consumed in excess, they can be difficult to metabolise (causing weight gain) and may lead to narrowing of the arteries (causing heart disease).
Mono-unsaturated Fats
Mono-unsaturated fat is considered to be one of the healthiest types of general fat. It is found mainly in olive oil, rapeseed oil, canola oil, nuts and seeds & in avacado too.
The high consumption of olive oil in Mediterranean countries is considered to be one of the reasons why these countries have lower levels of heart disease. This is because mono-unsaturated fat helps reduce harmful low-density lipoproteins (LDLs) which can cause blocked arteries.
Poly-unsaturated Fats
Although much healthier than saturated fat, poly-unsaturated fat is considered to be less healthy than mono-unsaturated fat. This is because research indicates it may reduce the protective high-density lipoproteins (HDLs) as well as the harmful low-density lipoproteins (LDLs). However, within the polyunsaturated fats group are two very important essential fatty acids (EFAs):
* Omega 6 Fatty Acids (e.g. linoleic acid)
Found in unrefined safflower, corn, sesame and sunflower oils
* Omega 3 Fatty Acids (e.g. alpha-linolenic acid)
Found in oily fish, linseed or flax oil, hemp oil, soybean oil, pumpkin seeds, walnuts, dark green vegetables
Both these essential fatty acids are vital for good health. They regulate mental health, growth and vitality and are believed to assist the transport and uptake of oxygen throughout the body.
How much of fat to take?
A healthy adult can take 15 ml= tbsp=3 tsp of oil per day... Reduce total fat consumption to 15 per cent of total daily calorie intake.
Hi Dev,
I just stumbled on this thread today. It seems to be pretty useful. If you don't mind, I would just like to know from where you are gathering all the information that you are providing.
No offence, just that many things with regard to food and health keep being proved and disproved all the time, so if you could also give some sources, it would help me take a call on using the info.
I am also very, very interested in all things health related, and am constantly collecting info on the same, and am trying my best to make my family's food habits also healthier. I shall keep checking in in future to see whether there are things that I can use and/or contribute to this site.
Along with fats and oils and stuff, I believe that salt is also something that plays a major role in our good health and good feel. We inadvertantly use too much salt in our cooking, and this could also lead to bloating and puffiness.
There are many invisible ways in which salt creeps into our diet, especially if we rely a lot on processed foods.
Dev, any comments?
Also, with regard to portion size - i try to eat as less as possible of rice and instead focus on larger portions of veggies to fill up. Is this ok?
One tip - you can substitute rice with cracked wheat or bulgar. This is much lower in starch and is a more complex carbohydrate , so the release of energy in our system is also slower. Not only that, it is much higher in fibre as compared to rice, which is also a good thing.
We eat steamed dalia instead of rice at least 3-4 times in a week. It is more chewy than rice, and takes a bit of getting used to. But tastewise, I don't think that there is a perciptible difference at all.
Hi Thattai,
All these info were read from various books & websites when my husband wanted to lose weight 3 years back... He has gathered so much of info & I learnt it all from him... To tell you the truth,I just don't have a single all-in-one website to mention here... I'll ask my husband & let you know if he remembers any specific website... Actually,long back I came across a site where u can calculate the energy expenditure for various activities based on ur height & weight...As usual,I didn't bookmark it & now am serching for tht site but never succeeded in it so far...:( Some of the materials used here are from
http://health.discovery.com
http://www.hc-sc.gc.ca/english/lifes...food_nutr.html
http://health.ivillage.com/
http://www.annecollins.com
http://www.care2.com/channels/lifestyle/food
& yes,I do get confused with the info given in different websites coz we can see many contradictory views...That's Y I thought I'll post whatever I'm clear with...:) Before I post something,I search for it in Google...chk a few websites...analyze it & then post it... I've not come across a single website that can clear all our doubts... Anyways, from now on,I'll also refer to any interesting site I come across...
At present I have many raw info which we've been trying to put into a website... But not able to do it due to lack of time & req skills...
Do contribute whatever U can... & sorry for not being able to help U in this regard...
Salt does play a major role in healthy living...Will post as much details as possible about it ,when I find time...
"with regard to portion size - i try to eat as less as possible of rice and instead focus on larger portions of veggies to fill up. Is this ok?"
Healthwise this is very good,coz vegetables contain more minerals,vitamins etc than rice & low in calories too.
& substiituting Dhalia for rice too is a very good idea... But all these needs some lifestyle changes which maybe tough initially but the benefits r sure to be great...:)
1. All vegetable oils contain 100% fat.
2. Each tablespoon of vegetable oil contains 15 grams of fat
3. Each tablespoon of vegetable oil contains 130 calories
4. For better health, choose oils/fats that are low in saturated fat
Butter
%saturated fat 66
%polyunsaturated 4
%monounsaturated 30
Canola Oil
%saturated fat 7
% polyunsaturated 35
%monounsaturated 58
Coconut Oil
%saturated fat 92
%polyunsaturated 2
%monounsaturated 6
Olive Oil
%saturated fat 14
%polyunsaturated 12
%monounsaturated 74
Sunflower Oil
%saturated fat 11
%polyunsaturated 69
%monounsaturated 20
Hi Badri,
Here goes ur diet...It's a 1500kcal diet...All these are the weights of raw ingredients...Better buy a weiging scale before U jump into the diet programme...
Breakfast:
Cereals : 40 gms
Milk : 225 ml(non-fat or very low fat only)
1 slice of whole wheat bread with a few slices of cucumber,carrot,lettuce...(no butter, chesse pls)
Lunch :
Rice :70 gms
Dhal:40 gms
Veg :225 gms
Curds: 50 gms(made from non-fat or very low fat)
Dinner:
Wheat flour : 40 gms + 10 gms soy flour(makes approx 3 medium chapathis)
Dhal : 20 gms
Veg : 200 gms
Fruits : 200 gms(watery fruits r better)
Snacks : 2 cups coffee/tea with milk(50 gms milk)
Others:
Sugar: 25 gms
salt : 10 gms
curry powders etc : 10 gms
Oil: strictly 15 ml only
The vegetables should be a mix of leafy,starchy & watery vegetables. Less of starchy vegetables & more of the other two categories.The above vegs includes onions,tomatoes,garlic also.
In addition,U need to walk an extra 30 mins a day...It should be a brisk walk...If U follow all these strictly,U can reduce 1 kg in 15 days...Try it out & let me know...
Hi Dev,
How many calories does Upma have, say per cup(US standards) of sooji cooked with some veggies.
What do you think the ratio of nutrition is.
Thanks.
Minni
Hi Minni,
Tell me what are the ingredients(except water) that go into ur upma & their quantities(in grams & not cup measure)... Only then I can tell u the calories... I don't want to tell the calories for cooked food without knowing these details coz as i said earlier, cooking style varies from person to person... So if I tell U the calories based on my style of cooking,it may be misleading for others...
What exactly do U mean by this, Minni?... what do U mean by ratio of nutrition?...Quote:
What do you think the ratio of nutrition is.
You probably know you need to eat protein, but what is it? Many foods contain protein, but the best sources are poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans. Protein builds up, maintains, and replaces the tissues in your body. Your muscles, your organs, and your immune system are made up mostly of protein.
Your body uses the protein you eat to make lots of specialized protein molecules that have specific jobs. For instance, your body uses protein to make hemoglobin , the part of red blood cells that carries oxygen to every part of your body. Other proteins are used to build cardiac muscle.
Proteins & Amino Acids
When you eat foods that contain protein, the digestive juices in your stomach and intestine go to work. They break down the protein in food into basic units, called amino acids. The amino acids then can be reused to make the proteins your body needs to maintain muscles, bones, blood, and body organs.
Proteins are sometimes described as long necklaces with differently shaped beads. Each bead is a small molecule called an amino acid. These amino acids can join together to make thousands of different proteins. Scientists have found many different amino acids in protein, but 22 of them are very important to human health.
Of those 22 amino acids, your body can make 13 of them without you ever thinking about it. Your body can't make the other nine amino acids, but you can get them by eating protein-rich foods. They are called essential amino acids because it's essential that you get them from the foods you eat.
Hi ,
Here's another interesting site I came across today...
http://www.coolnurse.com/fitness_nutrition.htm
I'll keep referring to such sites once in a while...But if U feel U r getting confused with the different diets they talk about,Just ignore it... I'm trying to give all details in an organised way, so that ,after sometime U r in a position to deicide on what to eat & what not to...
I've seen many ppl following Atkins diet which is great for quick weight reduction but the long term effects not very positive... So,incase u decide to folllow a diet plan, learn thoroughly about it (its pros & cons) & then follow it...And ,it's always 'prevention is better than cure'...so better consult ur physician as he might have some suggestions coz he knows ur body better... Weight loss & maintenance is no magic...It's an art & science...& ofcourse, a lifetime lifestyle change...
How much Protein is needed?
The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. The RDA increases by 30 grams per day during pregnancy and 20 grams per day during lactation.During growth, different amounts are needed.
Age & Protein RDA(grams per kg of body weight)
0-6 months - 2.2
6-12 months - 2.0
1-3 years -1.8
4-6 years -1.5
7-10 years -1.2
11-14 years -1.0
15-18 years - 0.9
19 + years -0.8
Salt:
Sodium(salt) is an essential mineral or micronutrient which along with potassium helps to regulate the body's fluid balance.According to some experts the average Western diet provides more than 5 times the recommended daily allowance of sodium. Excess sodium intake is linked with high blood pressure and heart disease.
Dietary sodium is measured in milligrams (mg). The most common form of sodium used is table salt, which is 40 percent sodium. One teaspoon of table salt contains 2,300 milligrams of sodium.
Sodium Recommended Daily Allowance (RDA)
The current recommendation is to consume less than 2,400 milligrams (mg) of sodium a day. This is about 1 teaspoon of table salt per day. It includes ALL salt and sodium consumed, including sodium used in cooking and at the table.
Sodium Deficiency
Sodium deficiency is not common but can occur during heavy/prolonged exercise, due to loss in sweat and in high temperatures. Signs of sodium deficiency include: cramps, weakness, fatigue, nausea and thirst.
Hey, thanks a lot Dev...you've taken you so much time to plan and come out with this diet that I would be doing you an injustice if I don't follow it religously!!Quote:
Hi Badri,
Here goes ur diet...It's a 1500kcal diet...All these are the weights of raw ingredients...Better buy a weiging scale before U jump into the diet programme...
At least for that reason, guess I will.
Thanks again.
Try it out for a few days Badri...Once U see ur weight going down,U'll get interested in it...All the best...
Cholesterol
Cholesterol is a waxy, fat-like substance that is made in the body by the liver. Cholesterol forms part of every cell in the body and serves a number of vital functions.
Our bodies make too much cholesterol when we eat too much saturated fat in our diet, and this excess cholesterol circulates in the bloodstream. High levels of cholesterol in the blood can clog blood vessels and increase the risk for heart disease and stroke.
We also get some cholesterol directly from animal-based foods in our diet such as meat, eggs, and dairy products. Plant foods such as fruits, vegetables, and grains do not contain cholesterol.
How to Reduce Cholesterol?
Fortunately, most people can bring down their blood cholesterol levels without medication by changing their diet and by becoming more active. It's worth remembering that for every 1 percent you lower your blood cholesterol level, you reduce your risk for heart disease by 2 percent.
Fiber
Fiber is very important for any balanced diet because high fiber foods fill us up WITHOUT making us fat.And as fiber passes through our system it takes some of our undigested fat with it.
In addition, the presence of fiber (e.g. in fruit) helps to slow down the absorption of sugar into our bloodstream. This helps stabilize our blood sugar levels and is believed to help reduce cravings. Both these benefits assist weight control.
Healthy high fiber foods include: oat bran, beans, legumes, many fruits like bananas, apples & berries; raw vegetables, whole wheat bread/pasta wholegrain bread, brown rice. See also Fiber Chart
Note: Although fiber offers a range of nutritional and weight-related benefits, it is best eaten as part of a balanced diet.
Hi all,
Here r a few interesting links...
http://www.americanheart.org/present...tifier=1200009
http://nutrition.about.com/od/nutrit...epitsimple.htm
http://antiagingchoices.com/
Vitamins
These nutrients don't supply your body with energy because they don't have calories. However, they are necessary because they help your body convert food into energy.
The thirteen vitamins: A, C, D, E, K and the eight B vitamins (thiamine, riboflavin, niacin, B6, pantothenic acid, biotin, folacin, and B12) can be divided into two types: fat-soluble and water-soluble.
You need not consume the fat-soluble vitamins everyday in order to maintain their proper levels because they are stored in your body fat and liver. But, the water-soluble vitamins, the B-complex vitamins and C, dissolve in water in your system. So, these vitamins should be consumed everyday (with the exception of B12, which your liver stores).
Hi Dev!!
I have a 1 year old baby girl. I have to lose 15 pounds to reeach my pre-pregnancy weight. I am trying desperately but for some reason, I am not able to reduce the weight. I thought of joining
weightwatchers to lose the baby weight. I went to a meeting and asked the people there-even they are skeptical about it. -they dont know how it will work on an Indian diet. So my only hope is also gone!!Now, I saw your posts and I am feeling a bit confident that u will be able to make me reach my goal .
I am 28 years old- Height is 5 ft 5 inches-weight is 145 pounds. I am a vegetarian.
Here is my food on a regular day:
breakfast:honey bunches of oats with skim/1 % milk
lunch:3 chapatis with dal and curry(have totally reduced my rice intake for the past 6 months hoping to lose wt :-((
dinner:2 or 3 idli,dosas,upma etc
I have boost/complan in the evening. I eat some biscuits etc in the afternoon.
I don't know what I am making wrong. Can u please suggest me a diet s that I can lose some wt?
I also walk in treadmill or do elliptical training for 30 min 4 days a week-but not even 1 pound I am losing. I go to parties in the weekend, though.
Please help me out!!!
Thanks a lot.
Anandi
Hi Anandi,
I would like to know a few more details before I plan a diet for you.
1.Are you working & if yes,will U be able to devote 30 mins for exercise everyday? Aru you still nursing ur kid?
2.U've mentioned that U go for parties during weekends. Can U pls list the type of food U eat there,Kind of drinks U have , the time the meal is served,the time U go to bed etc.
3. Also,let me know what U mean by elliptical training.
4.Reg ur Breakfast(honey bunches of oats),it'll be helpful if u can check the box & let me know the calorie contents & the breakup. Also ,let me know thw quantity U take.Please use a kitchen weiging scale to weigh it . No cup measures please.
4.Reg lunch,I would like to know the weight of wheat flour used to make 3 chapathis, quantity of dhal U take(ie raw dhal measure/before cooking),the quantity of curry u eat,the amount of oil & all other kind of fat(cream,butter,etc etc)that goes into all these.
5.Also let me know the curry that U have for dinner with idli dosas etc.
6.I specifically need the quantities of fat used,coconut used & any nuts that u eat & the timing of all your meals(especially dinner).
7.Reg ur snacks, what kind of biscuit do U eat?...Is it the one with cream?If possible,provide me with the nutrition breakup.
8.Let me know any specific of food you are allergic to or that U hate to eat,so that I can plan ur diet accordingly.And do u take non-veg food?
Once U give me all these details, I'll plan a diet for you. If U can follow the diet & exercise plan strictly,U can probably lose the excess 15 pounds in 4-5 months.
In case u r hesitent to post any other detail in public,U can PM me.
Vitamin A
This vitamin plays a really big part in eyesight. It promotes normal bone growth, healthy skin, hair and eyes, helps with night vision.
Which foods are rich in vitamin A?
* eggs
* milk
* apricots
* nectarines
* carrots
* sweet potatoes
* spinach
Here's a site that tells a lot abt protein...
http://events.rediff.com/dumex/nav.a...e=an_hmp&sec=1
Vitamin C
This vitamin is important for keeping body tissues, such as gums and muscles in good shape. It strengthens blood vessels, helps the immune system(ie helps your body resist infection), heals wounds and helps heal broken bones.
Which foods are rich in vitamin C?
* citrus fruits, like oranges
* strawberries
* tomatoes
* broccoli
* cabbage
Hi Anandi,
Wherever u r, can get the kitchen weiging scale in any big departmental store.If U r in Singalpore,let me know. I'll help u out.
Reg Breakfast,can u let me know the full breakup(protein,fibre,fat etc) as given in the box for both 100gms & per serving. Or let me know which brand it is so that I'll try to chk it out here.
"I have milagai podi with these or v rarely-thakkali chutney "
Hmmm...do U add oil to milagai podi?. Try to have some kind of chutneys with it coz this kind of food doesn't balance ur diet.Anyway,will give u a detailed plan soon.
"I eat breakfast at 9-9:30, lunch at 1,dinner at 8. I dont use oil at all-sometimes 1 teaspoon is the max I use-no coconut in my diet"
The timing is ok.But don't go too low on fat.U need some amount of fat for the proper functioning of your body. U can have upto 3 teaspoon=15m=1 tablespoon of fat per day.Read my previous posts for details about it.
Please try to get a kitchen weiging scale coz the diet I give will be in terms of gm measure...So ,U'll need it anyway...
Anyway,I'll plan a diet for you soon. Since U've not mentioned any food item r allergic/don't like to eat,I assume that U can take most of the Indian veg,fruits & dhals.
Ur problem is that U've accumulated weight during pregnency & now U r taking enough calories to maintain that weight(inspite of exercise & diet). Once U start taking a balanced diet + proper exercise that provides calories less than that required to maintain ur current weight,U'll start losing weight. But U'll have to be persistent coz it'll take sometime to lose all the 15 pounds extra that U want to shed.
I now see a lot of commitment in U & if this can continue for 4-5 months,U can surely lose weight.In fact,my husband was 95kgs soemtime back.He reduced it to 78kgs in 4 1/2 months. He was on a very strict diet + he used to be in the gym for around 2 hrs everyday. So,I'm sure U too can reduce the unwanted weight if U r commited. :)
Vitamin D
Vitamin D is the vitamin you need for strong bones & strong teeth. Vitamin D helps your body absorb calcium thus helping U to form strong bones & teeth & Your body produces this from sunlight.
Which foods are rich in vitamin D?
* milk and other dairy products fortified with vitamin D
* fish
* egg yolks
Anandi wrote:
Yes,this too could be the reason. Dhals have the same amount of calories as rice.So,too much of dhal instead of rice will not help U in weight loss.But the good thing abt dhal is that it contains more protein & other minerals than that is found in rice.But that doesn't mean U can go too high or too low on dhal.U'll have to balance out.Quote:
***I have a doubt:If we eat more dals and veggies-do we put on weight?I thought that eating too much of rice/chapati only will cause us to gain wt-so I eat dhal and vegetables like anything-Do you think that may be the reason for me not to lose wt-as they also have calories?
Eating lots of vegetables shouldn't be a problem because most vegetables(except those carb rich veg that grow below the soil ex:carrot,beets,potatoes) are low in calories.Try to take a mix of leafy,watery & starchy vegetables.Starchy veg should be less & the other 2 categories must be more.
Also,try to snack on fruits & reduce the intake of biscuits coz even 4-5 biscuits can give U lots of energy.
FYI,U'll be getting ur diet early next week(if possible ,this weekend itself)...Once I post it,U can have an idea of what to eat & what not to ...also U'll get a clear idea of how much of each(rice,dhal,veg,fruits etc) U should eat...:)
Vitamin E
Vitamin E is an antioxidant that protects cell membranes and helps form red blood cells & connective tissue growth .
Which foods are rich in vitamin E?
* whole grains, such as wheat and oats
* wheat germ
* leafy green vegetables
* sardines
* egg yolks
* nuts
Thanks a lot Dev on enlightening me about Dhals. I will limit my intake on dhals. Looking for a kitchen scale in the net now-so that when the diet arrives, I will be ready to follow it immdly.
Anandi
I couldn't read all the posts, so whatever I say might have been already posted, please bear with me.
Basically, there has to be a balance between what you eat and what you burn out (your body's way of utilizing what you eat). When the balance is lost, people start to gain weight. So, weight gain could be due to too much of calorie intake or less usage of what you have consumed (When you don't work like a farmer but you eat like a king). It is not always how much you eat, but is also what you eat.
Things that will really help you are
# Whatever product you buy, look at the calories on the label. I don't think if you are in India you have access to it. But in most of the western countries you do. Things to note: Serving size, % of total fat and saturated fat. Total fat< 30% and sat fat <10% is normal. If you buy a bag of cahew nuts, serving size might be just 2 nuts a day. Just go the below link and test your knowledge. This link belongs to FDA= food and drug adminstration, USA. Please ask me any questions you have after that.
http://www.cfsan.fda.gov/~dms/flquiz1.html
#Work out is a must. Make time in your day for some form of physical activity. Start by taking the stairs at work, walking up or down an escalator, parking at the far end of a lot instead of cruising around for the closest spot. Join aerobics or a GYM class. As walking and running need a lot of motivation, especially when you do it all by yourself, GYM will be a better choice. But once you have gained enough motivation, you could quit and do it by yourself.
# Consider the benefits of moderate weight loss. There's scientific evidence that losing five to 10 percent of your weight and keeping it off can benefit your health — lower your blood pressure, for example. Most of Indian men are around 70 to 75kg. So, let your target be losing 7kg. I think most India women would weigh around 56-60kg, based on their height.
#Don't give up if you haven't lost weight, don't give up once you have lost weight as well.
#Last but not least, it is a life style modification. Don't expect weight loss in a week. Don't do it for others sake. Do it for you and only yourself. Everytime you look at the mirror think positively, say to yourself that you look good and would like to lose more weight to look better.
Good luck.[/url]
wow Dev, This is a mind boggling thread. Never knew there is so much to food intake. I hear a lot about proteins and its necessity. You have mentioned "dairy products, nuts, seeds, and legumes like black beans" as veg protein sources. Can you elaborate, rather suggest a protein diet (meeting the protein requirements for a adult) that can be followed on a daily basis for a vegetarian..tough task is it. Any suggestions will be greatly appreciated.
Thanks and Regards
Hi Anandi,
Try to get a weiging scale that can weigh upto 500 gms.Taht should be fine.:)
Hi Ilavenil,
That's a great job... I've just started this thread & am yet to give all the details U've given...Thanks a lot for posting it here & I'm very happy to see atleast a few people participating in this thread... When I started this thread,I was the sole participent here...:wink:
The web that helps on the serving size is very useful...But I always recommend reading the nutrition lable by weight also & measure the food (raw) in gms so that we can be more accurate in understanding what & how much goes into our body...:)
Yups,this is what I want people to understand... There is no point in dieting for just 2-3 months to lose weight & then going back to all those fried ,junk stuffs... It has to be a lifestyle change...Quote:
Last but not least, it is a life style modification. Don't expect weight loss in a week.
Keep posting all that you know so that I too can learn more from you all...
Hi US,
I'm really sorry to tell you this...but U've to understand that there can't be a generic diet that can suit everyone in this world ...the protein,calcium,vitamins etc intake all depends on age,height,weight ,activity level etc...
The thumb rule for protein is that U should take 0.8 gms for every kg of ur body weight... This is the National Academy of Sciences RDA for total protein currently( 0.80 g/kg/day)...For ex: if ur weight is 75 kgs,ur protein req would be 75*0.80=60 gms
This protein has to be distributed among all 3 meals to have a regular supply & this can come from any protein source(better ,the sources that r less in fat)... ex: it's better to take low fat or skim milk instead of full fat milk...both full fat & skim milk contains protein but skim milk is better coz it contains very low fat...
Hope this helps... In case U need more clarifications,do post it & I'll try to help U out... :)