Healthy Lifestyle

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:

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***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?

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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.

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...:)

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Last but not least, it is a life style modification. Don't expect weight loss in a week.

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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...

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... :)