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my only concern is that-cycling does not burn as many calories as any other ex. anyway, will do that.
I have 1 more doubt-are all calories the same? THE 60 cals that the dhal gives and the same 60 cal from icecream are the same???or is there a difference between the calories from fatsproteins and carb? If they are all the same, what is the difference?
Hi kelly,
Can U take chapathi with chicken curry or dhal & veg for lunch?...
& not only rice,any food will make u feel sleepy if over eaten...Try eating in moderation...It shouldn't be a problem...
Yoga too is effective in weight reduction but the rate of reduction will be low coz yoga mainly is to improve body suppleness.Weight reduction is not its main objective.Better if U can add 20-30 mins of walking to it.
Hi Dev,
Sure i can take chapati's in the afternoon and i'll try to go walking in the mornings.
Thanks in advance for the diet plan u are going to prepare for me
Hi Anandhi,
All calories are the same. But when you eat dhal etc,U get various other nutrients like fibre,protein etc which are essential for the body to function properly. Also the sugars & carbs in dhals are complex .But the calories from icecream is mostly from fat & sugar (gives simple carbs)in it.The body needs just a few spoons of fat to function properly.Also, the calories from food like icecream are called empty calories coz they don't have much of other essential nutrients.
I've already made posts abt simple & complex carbs,calories...pls check it out...
Hi Kelly,
That would be great...U'll get ur diet plan in a week time...
Hi Dev,
Where are u from ? Did u have any weight problem?
I'm from India...currently in Singapore...
I didn't have much probs with my weight...I've always been able to maintain it around 50-53 kgs...But my husband was overweight & when he wanted to reduce weight,he started reading a lot abt it...he then developed his own diet & it proved to be very effective...he lost 20 kgs in 4 1/2 months... A few of our friends & relatives too got interested in it after they saw him slim & fit... & those of whom followed it too reduced weight & they say tht they feel fresh & active the whole day... They say tht they don't feel the tiredness that's usually experienced during weight loss...That's the story...:)
Hi dev,
I have been doing elliptical for close to 2 years now and believe me it also reduces..I have always concentrated on my "Problem" areas so as to make my workout more effective..The best way wud be to do change equipments every other day so ur body wudn;t get used to the same routine..
Anandhi,
i will search for the website that gives detailed instruction on leg exercises..BTW,where are u from?
Hi Gvb,
Eliptical training is a high intensive exercise.These high intensive exercises burn carbs & tones ur muscles. The rate at which energy is extracted from fat is not sufficient to support the energy expended in high intensive exercises coz these exercises burn more energy in short periods. Fat doesn't get burnt at a rate to match this energy expenditure during elipticals. Therefore,the energy used up during such training is taken from the carbs (as they can supply energy at a faster rate) ,thus leaving behind the fat stored in ur body.
Whereas low intensive exercises, like walking , consumes energy at a lower rate .The rate at which fat can supply energy is sufficient to support low intensive exercises. This is precisely why I recommend low intensive exercises, for sustained periods ,to reduce fat & high intensive exercises for shorter periods for toning the body.I always recommend to pursue fat reduction before going in for muscle toning. This is an efficient way of achieving our objectives:weight reduction & muscle toning.There is no hard & fast rules in sequencing the objectives. Other ways are also effective but not as efficient.:)
Anyways,pls post ur recommendations also...If Anandhi is interested in it,let her follow it...
thanks Dev and GVB.
I have been walking for 40 min for the past 2 weeks-I will include cycling also in my ex..
I am in the US.
Hi Dev,
thats a wonderful explanation
This answers my query a few days back abt y everyone talks abt walking for slimming when elliptical machine burns more calories than walking!!!
Thanks.
Also,
the amount in grams u gave for my diet is all for uncooked items ,right?
Anandhi,
Am in US too..I get a channel called Fit TV and there is this program by Cathe Friedrich..Its from 8-9 in the morning..She tackles on workouts for different areas of the body everyday and there is this segment called "Legs and glutes" which will give u all the info u need..Try to watch it..Its highly educational.BTW,I cud find some instructions on how to do lunges and squats in the internet..If u want i'll post it for u ..
Regards,
GVB
Hi Dev,
I guess everybody has to figure out for themselves whats gonna work for them..Personally i have shed quite a few pounds myself and have been able to maintain the weight for over 2 years..As u said Losing weight comes first and toning second.:)
gvb,
please post the sites that have instructions for the lunges and squats. btb, I dont get Fit TV ;-(
Anandhi,
check these out.
http://exercise.about.com/cs/butthip.../aa040201b.htm
http://www2.gsu.edu/~wwwfit/altstren...eg%20Exercises
u can add resistance by doing it with a pair of dumbbells also.IF u are planning on doing it start by doing 10 reps and increase it later on..That way u won'tl feel sore the next day..So u shud know when to stop. Its enuf i u do this 3 times a week..u can google for any additional info..
Good luck witth the weight loss:)
Regards,
Gvb
Yes Anandhi,
U r right...the weight is for raw ingredients...
Here are a few sites to throw some light on exercise myths...Including queries on spot reduction...
http://www.exrx.net/WeightTraining/Myths.html
http://www.tribuneindia.com/2004/20040728/health.htm#1
thanks gvb. I am checking those sites now..
btb, today I went to sweet tomatoes and munched some desserts :-((
I dont know what impact it is going to have in me!!!
Hi Dev,
wow he only took only 4 1/2 months to lose 20kg, that's really great. For the past 1 year i've trying but without any success even to lose 2kg. This thread really give me the cofidence that i can do it, can't wait for the diet plan. All this while i was trying on my own, but it doesn't work, now with all of you i feel confidence
Hi Kelly,
This is not to snub ur confidence...but it's to avoid misleading you...he lost 20 ksg in 4 1/2 months...but was on strict diet & in the gym for 2-2 1/2 hrs everyday...never missed out even a day,guess...:)
but with the diet plan & 1/2 hr walk everyday,U should be able to lose 2-3 kgs per month,for sure...U can do it...don't worry...:)
Hi Kelly,
Here goes ur diet...All these are weight of raw ingredients...Pls buy a kitchen weighing scale for weighing it...
Dhal-50 gms
mixed veg-300 gms(incl onion,garlic,tomatoes)
fruits-200 gms
wheat/rice-75 gms
corn flakes or oats-40 gms
chicken/fish-50 gms(chicken should be skinless & fat out.This is the weight of flesh excluding the bones)
milk products(very lowfat or skim milk better)-175 ml
sugar-15 gms=3 tsp=1 tbsp
Oil or any other form of fat-15 ml=3 tsp=1 tbsp(strictly)
salt,curry powder,chilli powder ,other spices- to taste
Pls avoid nuts(cashew,pista,badam,peanut etc etc).Also,aviod coconut coz it's high in cholesterol.
In case U want to have eggs in place of chicken,U can have 2-3 eggs without the yolk(ie,eat egg whites only)
As said earlier in Anandhi's diet,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.
Here's how u can plan ur diet:
Breakfast:
milk-100 ml
oats-50 gms
Mid-day:
fruits-100 gms(can have it at around 11 am or can have it with breakfast or lunch or anyother time)
Lunch:
wheat flour(chapathi) or rice-40gms
veg-200 gms
dhal-50 gms
curd-35 ml
Snack:
Milk-40 ml in the form of tea/coffee/milo.But coca pdts are high in energy.Avoid it if possible.
Dinner:
Whear flour(chapathi/wheat dosa)-35 ml
Veg-100 gms
Chicken/fish-50 gms
fruits-100 gms
Walking for atleast 1/2 hr a day is essential...Else the weight loss will be very low... With this diet & exercise as said above,U can reduce 0.30-0.35 kgs per week...Better join a gym & use tradmill for 1/2 hr & if time permits,U can cycle for 10-15 mins...All the best dieting...
Disclaimer:
Please consult ur physician before U start with the diet. I assume that U don't have any health complications ...
Hi Dev,
Thanks a lot for the diet plan. Iam v eager to follow it, will let u know the progress.
Hi Dev,
Do we need to limit the intake of vegetables also?I have read somewhere that if we eat more and more salad, that helps in weight reduction. Cant we have good(!) vegeatbles like cabbage,cauliflower,broccoli,green beans,kovakkai etc a lot.Should we limit theri intake too?
Hi Anandhi,
The weight loss is coz,once u start eating more veg U'll tend to eat less of rice ,dhal etc...so,ur calorie intake reduces,thus losing weight... But remember,U might lose balance on diet if u eat too much veg & very less dhals coz that kind of diet might result in very less protein...So,I would say,eat everything in moderation...Even nuts like cashew,peanut etc are good if taken in moderation(2-3 per day)...but we tend to overeat it coz of its taste...:)Quote:
I have read somewhere that if we eat more and more salad, that helps in weight reduction
Nothing wrong in consuming more of veg but see to it that U don't lose out on balancing the diet... You can add more veg after U lose weight coz afterall vegs too contain calories(though less when compared to dhals,rice,wheat etc)... If u increase the vegs in the diet,it'll give some extra calories,which is not necessary now...
Hi G's mom,
Can u pls let me know if u r a vegetarian or non-veg eater?...Would be helpful in planning the diet for you...Also need ur age,pls...you can PM me or post it here...anything is ok...:)
Hi Dev,
If i'm using powder skim milk, how many tsp should i use. Bye the way what is elliptical trianing?
Hi Kelly,
Pls look into the directions on the pack...else u can use as much to reach the consistency of milk... I don't use milk powder oftern...but When I run out of milk,I use 1 1/4 tbsp for every 250 ml... Try it with ur milk powder...I use Anelene brand...
Here U can see what an elliptican trainer is...
http://www.visionfitness.com/pdf/ELL_Bro8.04.pdf http://www.bodytrends.com/products/e...al/efx517i.htm
http://www.everythingfitness.com/ell...l-trainer.html
Will write in detail about it when I get time... Sry,am really busy now...
Hi Dev,
lost 1 more pound this week!!:)
Thankyou.
great Anandhi...Keep going... 4 months of self-control will give you happiness & satisfaction for the rest of ur life(if u eat sensibly after weight reduction too)...You can be the slim & fit figure you wanted to be if you can control urself for 4 months...keep this in mind whenever u feel like relaxing on diet or exercise...:)
Happy dieting...
s Dev..yr words are really a motivation to me..
Hi G's mom,
Here is ur diet plan...
Veg-300 gms
Fruits-250 gms(100 oranges is a must to meet the calcium needs)
bread-2 slice
rice-45gms
wheat flour-35 gms
Dhal-50 gms
milk-150 gms
curds-150 gms
sugar-10 gms
tea leaves-5 gms
oil-15 gms
salt-to taste
curry powders-to taste
Here is a sample diet for you:
Breakfast:
2 slices of bread with a few salad veg like lettuce,cucumber etc & a spoon of tomato sauce(if req)
200 ml milk or fruit milkshake (no coco pls)
snack:
100 gms fruits
Lunch:
45 gms rice
50 gms dhal
veg 150 gms
curd 100 gms
snack:
a cup of tea without milk (leamon tea as u preferred it)
sugar-1 or 2 tsp
Dinner:
chapathi made from 35 gms wheat flour(will give 2 chapathis)
150 gms veg
50 gms curds
rest of the fruits
Please avoid chocolate spreads & coconut...oil strictly 15 ml...veg & fruits can be a mix of watery(more) &starchy (less) ones...veg incl tomatoes,onions,garlic etc...U can see these general instructions from the previous diet plans...
I find that this diet is a bit low in calcium...pls follow this diet for the time being...I'll make changes to it whenever i find time... Do not compensate on milk,curds & oranges as they r the main source of calcium...Also,try to add more of dark green veg like spinach etc to the diet so that U get some amount of calcium frm that too...Let me know if U can take cereals instead of bread for breakfast...
Exercise: 40-45 mins of brisk walk or 30 mins of brisk walk & 15 mins cycling everyday... u can substitute this with swimming if u wish to...
If this diet & exercise is followed strictly U can lose 1.8-2.2 pound in a month...
Disclaimer: It is imperative that you consult your physician before embarking on any diet plan.
Hi Dev
thanks for the diet plan :) really appreciate your effor
I sometimes eat cereal/oat meal too. so thats not a problem.
Hi G's mom,
U can add an extra 50 gms of milk(always very low fat or fatfree) to the above diet...But bread(whole grain -not white bread) should be
50 gms then...Please look into the outer cover of bread & let me know how much 2 slices of bread weigh...
This way,the calcium intake can be increased a bit...
Dev/anyone,
got any idea of how much calories are there in a medium sized idli?(I ate 3 idlis tonight!!:))
Hmmm...no idea Anandhi... I'm planning to measure the calories in all these sometime soon...Needs a bit of time & effort...not able to dedicate the time now...for now,someone might be able to tell us if they have the cook book of malliga badrinath...I remember seeing it in her book long time back...
Anyways,3 small/medium idlis shouldn't be a problem... don't worry...:)
Hello Anandhi,
Three Idlys should not be tooo much of a problem because its a fermented food and sugar content goes down on fermentation.
I am giving below some calorific values. Hope its useful info for you.
GOOD WORK DEV,
I have been reading your contributions . They are of great value.KEEP IT UP !!
CALORIFIC VALUE OF DIFFERENT FOODS, CEREALS, FRUITS,VEGETABLES ETC.ALL VALUES ARE FOR 100 GMS OF EACH ITEM.
CEREALS.....Calory
Wheat...........346
Wheat flour....341
Kambu.........356
Corn..............342
Jowar............349
Rice..............345
Samolina.......348
Maida............348
Aval..............346
PULSES
Kadalai Parappu.372
Kadalai Maavu 360
Green Gram....365
G.G Dhall 353
Thoraqm Parappu 355
Ultham Parappu.....347
Masoor Dhall..........343
Kadalai (channa) ....350
Green Gram...........334
Peas.....................355
Moch kottai............347
Karamani................344
Sago.......................361
VEGETABLES
Potato...................97
Onion....................59
Okra (L.Finger).......35
Sorakka (Dudhi)......12
Mulangi (Radish).....28
Ash gourd(pushnika)..25
Carrot.....................48
Tomato...................20
Elephant Yam.........79
Sweet potato..........111
Bitter Gourd (pavakka) 25
Brinjal.......................25
French Beans............48
Cabbage....................27
Broad Beans..............85
Avarakkai...................85
Moghari.....................32
Cauliflower.................30
Cluster beans.............59
String Beans..............62
Murankka...................26
Green Peas................93
Garlic.........................145
Ginger.........................85
Green Chillies..............122
Dry chillies...................246
LEAFY VEGETABLES
Colocasia leaves.........97
Spinach....................40
celery........................37
Phudina.....................57
Kothumalli..................60
Amaranth ..................39
Murunka Leaves..........60
FRUITS
Banana.........................115
Mangoe.........................120
Sappota (chikoo)............94
Blue Berry......................62
Lemon............................50
Grapes...........................58
Jack fruit.........................65
Papaya...........................43
Musambi.........................48
Orange............................72
Kharbuz...........................16
Custard Apple...................104
Strawberry.........................56
Pinapple............................32
DRY-FRUITS
Almonds...........................650
Cashew.............................880
Kopra................................662
Coconut (green ) 40
Date..................................300
Fig.....................................275
Peanuts..............................560
Walnut...............................690
Reisins..............................315
DAIRY PRODUCTS
milk ..........................117
Ghee...........................900
Butter...........................720
Curds...........................55
Buttermilk.....................15
Cheese.........................348
Maava (khova)................417
Edible oil (G,Nut)............840
SPICES
Dhania...............228
Jeera..................356
Chillies................246
Fenugreek...........541
Asfoetida............297
Turmeric..............348
Black pepper........305
Cloves..................213
Cardamom............229
Omam..................309
Nutmeg (jajika).......47
With thanks from net.
Thanks a lot for the contribution Mr.Hemant... really useful info... Do post ur suggestions whenever u find time...:)
Hi G's mom,
The diet I've given U is fine in terms of meeting calcium req also. It contains abt 800 mg of calcium. Since we Indians don't take much sodium,800 mg of calcium is enough. No need of any modifications.U can follow that diet after consulting ur Doctor.
Happy Dieting...
Hi G's mom,Anandhi & Kelly,
I've planned the diet for U all assuming that U r not lactose intolerent...If U r ,pls let me know...I'll change the diet accordingly...
For details,Pls look into this article...
http://adam.about.com/encyclopedia/000276.htm
I believe most Indians r able to digest the sugars in milk easily... But I am one of those lactose intolerant & I didn't realise it until a few months back... So,If any of U fall in this category,pls let me know...
Dear Dev,
I'm having problem of keeping the diet on weekend, i used to go function and parties. How can i overcome this problem.
Kelly
Dear Dev
Do u have any idea of healthy weight gain during pregnancy . My friend is pregnant for second time . During the first pregnancy she gained 40 pounds ( which is quite more than expected) . she lost 16 pounds after first pregnancy . She is overweight still . The doctor has advised her to gain only 15 pounds during this pregnancy . Any specific diet plan u would suggest ?? She is in the first trimester .
I know u r busy with ur exams .. Good luck to u . Take ur time and reply me . Not a problem .
Thanks and regards