Hello Badri,
Howz ur diet going?...no feedback so far?...
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Hello Badri,
Howz ur diet going?...no feedback so far?...
Hi dev,
how about fruit juices(100%)-orange/apple-can we have them while on diet?
Yes Dev I understand its a pretty tough question which does not have a right away answer. Somewhere in this thread I saw that the average weight of a indian women is 60. So , is it possible , to give the measurements of dhal,milk or whatever protein-rich vegetarian food that a avg. weighing women can take in order to meet the daily protein requirements. Hope my query is clear. just to retariate, I want something like this,
An avg. indian women should take 200 grams of dhal,2 cups of milk to meet the daily protein requirements.
This generic measurements can be modified by all accordingly.
Thanks for your time and valuable inputs. May be my query is so blunt with no specific answer. if so please just ignore.
Thanks and Regards
hi dev,
U had posted on another thread the following:
"Take a good lunch and wait for the body signals. You will not feel hungry until the energy from your lunch is completely exhausted. Once exhausted, the body will send you the first hunger signal. You ignore this signal and hold on without taking any food. After about ½ an Hr to 45 Mins, the hunger signal will fade away. Your body gave you a signal and since you didn't provide any food, it started taking the energy from the fat that you have accumulated in your body."
plz chk the facts! u shld NEVER let your body starve for food! dieticiens recommend eating five meals a day(bfst,lunch,dinner and 2 snacks) for everyone-
food shld be eaten at regular intervals. wht matters for weight loss/maintenance is the right food choices/portion control and excercise!!
Di and Dev:
Actually, I came across a school of thought that subscribes to those views too...what happens when you stilfe hunger is that the body goes on a "famine" mode. That is to say, it assumes food is not in supply, so it slows down metabolism. Now, we all know that the higher the metabolic rate, the more the energy we consume, meaning more calories are burnt. But when the rate slows down, and then when we eat, whatever we eat will be burnt at an slower than usual rate...which means more fat accumulation in the body.
But that said, this only happens with prolonged periods of fasting. The first reaction of the body is to burn the stored fat. When food is still not forthcoming, that is when it switches to 'famine' mode.
Disclaimer: Famine mode is something I coined now...there is some other term they use, which slips my mind at the moment...
Hi Anandi,
Sure, can take juices.But,homemade/store bought fresh fruit juices are good provided there is not much sugar added. Better have juices that have no sugar added to it.
Better yet,if u can eat the fruits as such instead of juices so that U get all the nutrients. While making juice,most of us strain out the pulp,right?
Also,I'm very sorry that I couldn't give U a diet quickly. Will post it by mid next week. Am tied up by a few other commitments.Hope you understand.
Hi US,
I'm really sorry...I don't want to give any generic answer to your question coz there are ppl in India weighing 80-85 kgs & if they just take my generic recommendation for 60kgs ,they might fall short of protein.The same holds good for ppl weiging very less.say 40-45kgs.They might oversupply protein based on my generic statement.And I've not mentioned anywhere that the avg weight of Indian women is 60 kgs.It's actually news to me.:)
If U want to know how much of protein U need to take in the form of milk,dhal etc,Pls let me know ur weight,height,age,activity level, So that I can let U know how much of these U need to eat everyday. Hope U understand.:)
Hi di,
If U read the whole message,U'll be able to understand that I've given this as a method to identify whether the body is taking energy from the food that you supplied or from the fat stored in your body.
Quote:
The actual message:
Let's imagine that your body requires 2000 Kcal everyday and you are supplying only 1500 Kcal every day. You are under supplying 500 Kcal every day and this energy is taken up from the energy store in your body – fat. In a week, you would have under-supplied 3500 (500 * 7 days) Kcals. This has to come from somewhere, right?. Where does it come from? The fat that you have accumulated in the past gets burnt to make up for this under-supply, thereby reducing your weight.
Now i will tell you one very good way of identifying whether the body is taking energy from the food that you supplied or from the fat stores in your body.
Take a good lunch and wait for the body signals. You will not feel hungry until the energy from your lunch is completely exhausted. Once exhausted, the body will send you the first hunger signal. You ignore this signal and hold on without taking any food. After about ½ an Hr to 45 Mins, the hunger signal will fade away. Your body gave you a signal and since you didn't provide any food, it started taking the energy from the fat that you have accumulated in your body.
And,the same que was asked by Pr & I've given the explanation for it in the same thread.Please read that too. I never recommend starving to reduce weight. I always recommend a balanced diet + regular exercise for weight loss & maintenance. U can find this in the diet I've charted for Guy & Badri.
Quote:
Pr asked:
Does that mean we have to ignore the hunger signal once a day so that body will use stored fat ??
Hope I explained ur queries.:)Quote:
My reply:
Not necessarily but you can do that for 1/2 hr to 45 mins and not for very long as it can be harmful.One important point that is to be noted is that the body needs a good amount of calcium for burning fat.Thus U'll have to provide the right amount of calcium while reducing weight.Else you bones will weaken due to lack of calcium. Since fat reduction is a complicated process,better take the right amount of carbs & fat so that U don't over-accumulate fat in your body.The best method for weight & fat reduction is proper diet & exercise.
Hi Badri,
What U've said is right. Thanks for explaining.
Vitamin K
Vitamin K is the clotmaster!. It enables your liver to produce a blood-clotting factor to control and prevent internal bleeding.
Which foods are rich in vitamin K?
* leafy green vegetables
* liver
* pork
* dairy products, like milk and yogurt
However,I don't recommend any red meat & organs in diet. So better get your supply from greens & dairy products.
VitaminB-Complex(8 different vitamins and minerals)
Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.
The B vitamins are important in metabolic activity - this means that it helps breaks down carbohydrates and fat to energy and set it free when your body needs it.This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. It also works to give you a healthy nervous system and healthy skin, helps you digest food and utilize minerals in foods you eat and works with proteins to build and repair tissues.
Which foods are rich in vitamin B?
* whole grains, such as wheat and oats
* fish and seafood
* poultry and meats
* eggs
* dairy products, like milk and yogurt
* leafy green vegetables
* beans and peas
* citrus fruits, such as oranges
Dev,
I have some more doubts. Tell me what is the correct way to eat fruits. I remember reading somewhere that fruits should not be eaten immediately after a meal. Is it true? I have been having cut fruits as dessert soon after lunch.
Also, is it correct to have only fruits as yr breakfast? What kind of fruits should we have? My friends tell me that during breakfast time our stomach has too much of acid due to starvation for more than 12 hours and will react badly to fruits which are acidic in nature. Pl. clarify.
Hi Scorpio,
It's not advisable to have only fruits for a meal coz it'll not form a balanced meal.As far as my knowledge goes,what ur friends said regarding acidic fruits is right. It's always advisable to have a good breakfast coz of the time gap between dinner & breakfast. In case ,once in a while,if U want to have only fruits for breakfast,avoid acidic fruits.Else eat them towards the end. In ayurveda,they say that sweet fruits & acidic/sour fruits shouldn't be had together. I don't know how far it's true & the logic behind it. Give me sometime,I'll try to get ur queries clarified.
Anyway,I'm not very sure about the best time to eat fruits. I'll check it out & let you know. I've not done much of research in this area . So,pls bear with me.:)
Hi Scorpio,
Sorry that I'm not able to give you a clear answer reg ur fruits query... It would be good if any of our fellow hubbers with clear knowledge in this regard answers this query... I don't want to post anything when I myself am not clear about it...
But here r a few links...read thru it...
http://www.newsgd.com/enjoylife/livi...0405250026.htm
http://www.littleindia.com.sg/food/f...ing_fruits.htm
http://www.coej.org/Medical/eating_fruits.htm
Thanks Dev. I like to take juices when I like to drink somehting other than water- that's y I asked.
Regarding scale, isn't 250 g enough?
Hi Dev, Thanks for that info. ok, here goes my details. my height is 5 feet 5 inches and weight is 72 (overweight). I am not on any diet though. Age is 29 and activity level (?) , not very active i think. I am a housewife so I think you can make out. just routine activities.
Would be grateful if you could give me your suggestions for protein intake.
Thanks and Regards
Hi Anandhi,
250 gms should be enough... You can get it...Not a problem...:)
Food Guide Pyramid
The Food Guide Pyramid was designed as an easy way to show the groups of foods that make up a healthy diet. The foods that make up the pyramid's base (the widest part) should provide the bulk of your diet. As you go up the pyramid, the amount of different food you need gets smaller.
Bread, Cereal, Rice, and Pasta Group
This group forms the bottom of the pyramid, so the foods in this group should provide the majority of the energy you need for the day. That's because bread, cereal, rice, and pasta are all great sources of carbohydrate, the nutrient that the body uses as its major energy source. And carbohydrate isn't the only thing you'll get from this food group: You'll also get lots of B vitamins and some iron. Choose whole-grain foods, such as whole-wheat bread and whole-grain cereals.
So you need to eat from the bottom of the pyramid to get the energy you need for the day, but that doesn't mean you can eat unlimited amounts. Too much of a good thing is still too much. :)
Vegetables
The vegetable group is toward the bottom of the pyramid. This means that lots of daily servings of vegetables are an important part of a healthy diet. It's cozthey are loaded with vitamins and minerals. Vegetables also provide plenty of fiber. Fiber is important because it helps your digestive system move things along the way it should.
Fruit Group
The fruit group is near the bottom of the pyramid, so you know daily servings of fruit play a big role in a good diet. Fruits aprovide important vitamins that keep you feeling great and looking good. Vitamin C is a big player in this food group - it's in fruits like oranges, strawberries, watermelon, and lots more. Fruits are full of fibre too.
Milk & Milk Products
This food group is high up on the pyramid. This means that even though these foods are important for good health, you don't have to eat as many servings of them in one day as you do of foods lower down on the pyramid. Eating and drinking milk, yogurt, and low fat cheese is the best way to get your daily calcium and potassium & proteins to some extent.
Hi dev,
Can u give me a list of food rich in Iron. I'm slightly anemeic (Hb : 10.8) but I don't want to take supplements. So I'm planning to take iron rich food to improve my Hb count.
Hi Tomato,Hope this helps...
Iron
The body needs iron to transport oxygen from your lungs to the rest of your body. Iron helps because it's important in the formation of hemoglobin , which is the part of your red blood cells that carries oxygen throughout the body. Animal foods (e.g. meat) are the best sources of iron and the best way to absorb iron is to eat vitamin C rich foods at the same time.
Foods rich in iron
* meat, especially red meat
* tuna and salmon
* eggs
* beans
* dried fruits, like raisins
* wheatgerm
* dark green vegetables,like broccoli
* black molasses
* whole and enriched grains, like wheat or oats
Recommended daily allowance for Iron
US RDA: 10-18mg (30mg if pregnant)
EU RDA: 14mg
Thanx dev for ur prompt reply
Hi Dev,
I know that we have to burn calories to lose weight. If I walk in the treadmill for 30 min, I am able to lose only 300 cal(app), but if I do the elliptical training (stepper) for 3o min, it shows-the calories burnt as 700. So is it better to do stepper daily than walking? Why does everyone talk of walking so positively if that is the case?
Hi Anandhi,
Walking is preferred by most coz no expertise or equipment is required.You can do it anytime and it's free.:) & provided you do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities.Walking,cycling & swimming are easier to do for those who are overweight .
On the other hand,many find it difficult to do stepper for a long time(say 30 mins) & at a good speed.It's not the case with walking. Most people will be able to walk( brisk) easily for 30 mins & at a good speed too.
But if U are comfortable doing stepper,U can continue with it.I used to do a mix of exercises like cycling for 15 mins...the next would be a walking for around 20 mins(with a few mins of jogging) & then I do stepper for 5-7 mins. U can do any combination you are comfortable with,but don't forget to warmup & cooldown.
There is no single exercise called the best exercise.So do whichever you are comfortable with & don't overdo .Never try to do too much,too soon. Start with something very gentle(ex:walking) & do it as long as you are comfortable.Gradually increase the time & speed.There is nothing called the optimal time/speed. It depends on the indivduals's fitness level. But 30-40 mins exercise is what is generally recommended.
just for 1 more question abt this-is it really true about the calories burnt in stepper-it increases so fast-then does that mean that the wt loss will be sooner?
Hi Anandhi,
I don't rely much on the calorie burnt that are shown on the exercise machines. A point to be noted in stepper is that even if you don't make a full step(ie,U don't push the step until the end), it'll be counted as 1 step climbed & the calories calculated accordingly.I've tried by keeping both steps at the same level & just shaking a bit making 1/4 steps.But even then it's counted as 1 step & shows exhorbitant calories burnt.
Ideally,one should be able to lose approx around 12 cal/min in climbing stairs. The same amount(or marginally higher) will be burnt with stepper too. I've already provided the approx calories burnt for various activities, in the same thread.Pls check it out.
Hi Anandi,
Here is your diet.It's a 1350kcal diet.All the weights are for raw(uncooked) ingredients.This diet will help u lose 1.25-1.5kgs per month(depending on how strictly it is followed) .This way,U can lost the excess weight in 4-5 months.In case u increase ur activity but maintain the same diet,U can reduce weight faster.
I've also given a sample diet for you.It will give you an idea about how to dristibute the diet ingredients between each meal.But U can make modifications to the timing you eat it but not to the quantity(taken as a whole).Ex: U can take 50 gms of dhal/day.This can be distributed between any meal as U wish but should not exceed 50 gms/day.Same holds good for all the other ingredients.
The diet:
Cereals:40 gms
Low fat/fatfree milk or curds:400 ml
Rice: 60 gms
Wheat flour:40 gms
Dhal:50 gms
Veg:300 gms
Fruits: 250 gms
Milo(cocoa powder):10 gms
Oil:15 ml
Salt:10 gms
Sugar:20 gms
Masala powders:15 gms
Salt & spices can be added according to your taste.But try to keep it to the minimum possible.
vegetables should be a mix of watery,leafy(both highest %) & starchy(lowest %).300 gms of veg includes onion,tomatoes & garlic also.
Fruits can also be a mix like the above.Better avoid high enegry fruits (like banana) until
U reduce the excess weight.Watery fruits like watermelon are recommended.
Drink as much water as U want but atleast 2.5 litres/day is a must. Avoid areated drinks & canned juices. If U want to have juice,always go in for fresh juice without added sugar.
Exercise:
30-45 mins of exercise(like brisk walking,stepper,cycling etc).
Sample diet plan:
Morning:
Cereals:40 gms
Low fat/fatfree milk:300 ml
Sugar:10-15 gms
snack:
fruits: 100 gms
Lunch:
rice/wheat: 60 gms
Dhal:40 gms
Veg:250 gms
Since you said U don't like curds,I've avoided it.
Snack:
Milk:100 ml
Milo(cocoa powder):10 gms
Sugar:10 gms
Dinner:
wheat flour:40 gms(chapathis/dosa/broken wheat upma)not the white rava .it is the brown one.
Dhal:10 gms
veg:100 gms
fruits:150 gms
Oil : 15ml for the whole day.
Please avoid biscuits until U reduce weight.After that you can have it in moderation.FYI,if U can avoid the milo powder & drink milk as such,U can reduce the calorie intake by another 40 calories. This 40 calories doesn't have much nutrients in it except for calcium(10mg).
Follow this diet for a week or so & tell me if u need any modifications.And,as always,better consult your physician before starting with the diet.
All the best dieting & keep posting ur feedback.
Hi US,
If U can tell me ur daily diet,like what U have for BF,lunch & dinner,I call tell U how much of what U should eat to meet ur protein requirements.
Sorry for not requesting this info in the earlier post itself.
Hi Dev,
Thanks a lot for the diet. Iam v eager to follow it. Are there any vegetables that I should avoid-like carrot/beets or is it ok to take them?
Also is any fruit other than banana ok? I usually take apple/plums/grapes.
U need not avoid any veg... Root vegetables can be taken in moderation. For ex: if you take 125 gms of leafy veg,100 gms of watery veg,U can have75gms of root veg like carrot,beets etc .Better take a mix of 2-3 vegs. Try to limit tubers like potatoes to 1-2 times a week.
Reg fruits,banana is an instant high energy source. So better limit it. Mangoes too contain a bit higher amt of energy but no harm in having it. Watery fruits like watermelon,grapes etc can be had anytime & as much as u feel like.
Try & let me know in case U need any changes.
Protein Group(Meat, Poultry, Fish,Dry Beans, Eggs and Nuts)
This food group is also high up on the pyramid, so even though these foods are an important part of a good diet, you don't need to eat as many servings of them as you do of foods that are lower down on the pyramid.
Fats, Oils, and Sweets
They are at the top of the pyramid, which means that your body should have smaller amounts of them. Your body needs fat for a few things.So the Food Guide Pyramid suggests that when it comes to fatty, oily, or sugary foods, people should use them sparingly.And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients.
Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.
Here is the pictorial food guide pyramid...
http://www.ring.com/health/food/pyramid2.gif
Water
Our bodies are about two-thirds water, and we need to ensure that we keep up this balance in order to remain healthy. It is recommended that you drink at least eight glasses of water(Plain water :wink: .Excludes juices,aereated drinks etc) every day. This will keep all your organs hydrated so that they can function properly.Water also helps to flush toxins and other impurities out of your body. Water serves many other crucial functions including: digestion, metabolism, body temperature regulation and excretion. Water is also responsible for dissolving and transporting nutrients through the body.
Calories
The energy in food is called calories. Everyone talks about them as if they are the last things you would want to give to your body. But the truth is, you need them. You need them because your body is always using energy, whether you're running, walking, standing still, or sleeping. Cut back on calories too much, and your system will slow down.
Because it is so easy to get too much of calories and because extra calories turn into fat,you can put on fat if you take in more calories than your body can use. To avoid adding extra fat, you have to eat as many calories as you need, and no more.
All calories are the same:A calorie is a calorie
An important point to remember is that all calories are the same. The calories in a piece of chocolate cake are no more fattening than the calories in an orange. The cake is more fattening than the orange because it contains more calories, not a different kind of calories. In other words, foods vary greatly in the number of calories they give you.So it's not only the amount you eat that matters, but the number of calories in the food you choose to eat. You could, for example, eat one piece of chocolate cake and end up consuming many more calories than you would get from eating several oranges.
I put on weight even though I eat less.Why?
There are a lot of overweight people who complain that they get fat even though they don't eat very much. This is often true. Very often they're not eating big meals, but the foods they DO eat at those meals are very high in calories. Ie,they are eating small quantiities of food that is high in calories.
Ex: Suppose a piece of cake(10 gms) has 100 cal & 10 gms of watermelon contain 5 calories.(These are not actuals but an example)
If u eat a 100 g piece of cake,calories u consume =(100/10)*100=1000 cal
But if you eat 100g of watermelon ,u consume(100/10)*5=50 cal.
So U can now eat 2kg of watermelon instead of the 100gms of cake but still take the same amount of calories(1000cal)
dev,
You are doing a great service here. :D I must go through the entire thread lesurely soon. I'm very much keen on the types and quantity of food I consume and I'm sure this thread would help me clear some of my doubts. Thanks dev for your valuable service. :D
Hi Roshan,
Welcome to the health club...:)
Read through the posts leisurely & drop all ur queries here...Will try to clarify it...Also,if U find any wrong/misleading info,pls correct me...