Healthy Lifestyle

Hi DEv
No complications Except she has to gain only 15 to 20 pounds max as she is already overweight .
Thanks
PR

Dear dev,
Hope u remember me and u finished ur exams well. I expect my diet plan from you,u told will give in june. I like to hear from you soon. thks.

Kavitha & PR,

Pls chk ur PM...

Dear Dev,
I have a aunty who is 63 years old.
She is 5 feet and 6 inches tall.
She weighs 80 kg.
She suffers from pressure and has diabetic.
She has asked me to ask you for a complete diet list for a week.
She assures you that she will strictly follow it.
She does not go for any walks, just the house work.
( Looking after 3 naughty grandchildren is enough excercise she thinks )
Please help her if you have the time.
Thanks.
Kavitha ravi

Hi Kavitha Ravi,

Hope you've read thru my previous posts... I'll not be able to do any diet plans until august ... Until then ask her to follow these simple rules...
1. Oil/fat consumption limited to 3 teaspoons(ie,1 tbsp or 15ml) a day.
2.avoid eating egg yolk,coconut as much as possible.
3. Do not eat red meat.
4. Chicken & fish can be had but remove the skin & visible fat before cooking.Never deep fry foods.
5.Reduce the quantity of rice consumed & eat more of veg & fruits. make sure to eat dhal everyday but in moderation.
6. Use non-fat or very low fat milk & curds. Avoid full fat milk pdts unless it's for growing childern.
7.limit sugar consumption to the mini possible.
8.Avoid any form of fried foods. U may have it in moderation,say once in a month or so.
9.try to add whole grains wherever possible...ex:have chapathis instead of maida parota , have wheat(brown) bread instead of white bread etc.
10. Try to dedicate 1/2 hr for walking...atleast 5 days a week... Unless U do all housework urself without the help of modern household equip like grinder,mixie,washing machine etc... Looking after kids,I don't think is enough of exercise...It's just the mental pressure that makes you feel tired when U r looking after kids...
11.Never skip any meal. Try to have dinner 3-4hrs before bedtime.
Avoid heavy dinners.
12.Drink atleast 2 litres of water per day unless advised otherwise by ur physician.


Since ur aunt has diabeties,it'll be of much help if she can go for regular walks. Walking at moderate speed also will do as she's already 63yrs old...

If she can follow all the above said,she'll surely feel better & may reduce some weight too. Will do something abt the diet plan in aug... Sry to put you waiting for so long... But it's unavoidable due to my personal work schedule...Sry abt it... Also,I'll give a diet plan as to what U can eat per day...u can plan ur weekly diet accordingly...

Pls let me know what her goal is...does she want to reduce weight or just maintain it?...

Dear Dev
Here R the details u have asked for .
Current weight : 163 LBS
Target weight : 175 to 180 LBS
She is in second trimester , She will be completing 5 months in another 10 days .
I think weight gain allowed per week is half pound .
Height : 5 feet 2 inches .
Age : 27 years
AS she has staretd gaining weight after her first trimester nausea is over , she is very much concerned . Hoping to receive a diet plan from u soon . I know u will be busy with india trip preparations .. Have a nice trip ..
Enna ore trip mela trip aaa poitu irukiringo . ??
Thanks
PR

Thanks PR... I understand ur friend's situ... that's Y I've kept her diet need on the top of the list... Next comes Kavithasenthil's diet... Also,I'm planning to stop charting diets due to time constraints + I lost the enthusiasm to chart diets coz I find that not many who got the diet chart from me are serious abt it... So no point in just burning my time for it... I consider my time to be precious... I'll just post info whichever I come across so that whoever is interested can be benefited from it...

What is a Calorie?

A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy. For example, a gallon (about 4 liters) of gasoline contains about 31,000,000 calories. Actually, calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). One calorie is equal to 4.184 joules, a common unit of energy used in the physical sciences.

Most of us think of calories in relation to food. It turns out that the calories on a food package are actually kilocalories (1,000 calories = 1 kilocalorie). The word is sometimes capitalized to show the difference, but usually not. A can of soda containing 200 food calories contains 200,000 regular calories, or 200 kilocalories. A food calorie contains 4,184 joules. The same applies to exercise -- when a fitness chart says you burn about 100 calories for every mile you jog, it means 100 kilocalories.

From now on, for the discussion,I'll use calorie in place of kilocalorie.

The number of calories in a food is a measure of how much potential energy that food possesses. A gram of carbohydrates has 4 calories, a gram of protein has 4 calories, and a gram of fat has 9 calories. Foods are a compilation of these three building blocks. So if you know how many carbohydrates, fats and proteins are in any given food, you know how many calories, or how much energy, that food contains.

Our bodies "burn" the calories through metabolic processes, by which enzymes break the carbohydrates into glucose and other sugars, the fats into glycerol and fatty acids and the proteins into amino acids . These molecules are then transported through the bloodstream to the cells, where they are either absorbed for immediate use or sent on to the final stage of metabolism in which they are reacted with oxygen to release their stored energy.

Hi PR...I'm extremely sorry to tell U this... I'll not be able to do the diet plan for ur friend as promised... I wanted to read a bit about pregnancy wait gain before charting the diet...But due to personal commitments,I'm not able to find time for it... Am very sorry about it... I feel very guilty for not being able to keep up my promise...

All I can do now is give some suggestions... Pls see my reply to Kavitha Ravi's query... but ur friend can be a bit more lenient like taking egg yolk once or twice a week,adding a bit more oil etc... Ask her to avoid fried foods & eat more of vegs & fruits... She can have small meals often...say 5 small meals instead of 3 heavy meals... Ask her to go for short walks daily...maybe 15-20 mins or as much as she feels comfortable... i don't believe in putting one on strict diet when she's carrying... Just ask her to be watchful abt fat & carb intake... It would be better if she can avoid store bought food/snacks as most of the ready to eat food contain huge amts of sodium/sugar... being a bit watchful by itself will help one to avoid too much weight gain...I wish her all the best for a pleasant & safe pregnency...