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Wednesday, January 30, 2013

Lose weight through these 17 guaranteed methods

The resent statistics and researches have revealed that obesity or over weight is a growing global health problem. A person is called over weight or obese, when his/her weight is more than normal. Factors like age, height and race are considered to calculate normal weight of a person. Obesity leads to several other health problems like diabetes, high blood pressure or hypertension, erectile dysfunction, increased cholesterol and heart diseases.  Obesity results when a person over eats and does no physical activities. Here is a list of few guaranteed ways to lose weight and beat obesity.

When you realize that you are over weight, immediately consult a physician or dietician and start following a weight loss program. Never postpone or procrastinate this. Just get started and do something to lose weight.
  
  1. Set your goals to achieve weight loss. Keep small targets or small goal which can be achieved in short span of time. Achieving small goals encourages you on weight loss path.
  2. Concentrate on losing fat in every stage of daily routine.
  3. The total number of calories used by your body per day is known as Total Daily Energy Expenditure (TDEE). A normal person needs 2000 Calories for his daily activities. Reducing the daily calorie intake (i.e., less than 2000calories) and increasing the calorie expenditure (more than 2000 calories) help to reduce fat. 
  4. When we consume fewer calories our body metabolizes the stored fat to meet the caloric needs of body.
  5. Keep track of food you eat and their approximate caloric value.
  6. Strictly say no to sweets, soft drinks, refined sugar, chocolates, ice creams etc.
  7. Avoid saturated fats, fried foods and deep fried foods. Even small quantities of Oils and fats have high calories in them.
  8. Avoid junk foods, jams, refined flours, etc as they contain fewer nutrients and more calories.
  9. Welcome fresh vegetables, green leafy vegetables, fruits, lean meat, legumes and other healthy foods, on your plate.
  10. Include whole grains in your diet and recipes. Whole grains have more nutrients and fibers.
  11. Divide your diet in 5-6 small portions spread over a day. The best way is 3 small meals 2 healthy snacks. Calories from small meals are used quickly.
  12. Eat your food slowly. Take at least 20 minutes to finish your meals. Our brain takes 20 minutes to send the satiety signal (signal to say that stomach is full). This prevents consumption of extra calories.
  13. Increase your physical activities. This compels body to use stored fat.
  14. Aerobic exercises help to burn fat and  increase TDEE
  15. Lifting weights helps to get rid of more fat .This work out tones up muscles too.
  16. Drink plenty of water to aid digestion and prevent dehydration.
  17. Avoid alcohol. Consumption of alcohol increases hunger and leads to snacking.

Try to implement all these 17 ways in your weight loss program to achieve good weight loss.


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Sunday, January 6, 2013

Diabetic diet for South Indians

Before pondering about the diet plan please note these thumb rules for diabetes diet
1. A strict no for sweets, chocolates, ice creams, jams, jellies etc
2. Stay away from fats- avoid ghee, butter, deep fried foods, red meat etc
3. Divide your diet in 5-6 small portions spread over a day. The best way is 3 small meals 2 healthy snacks.
4. Include more vegetables and fruits.

Here is an example for south Indian diabetes diet plan. Please consult your physician or qualified dietician before implementing any diet plans.

Early morning- A glass of karela juice or methi powder mixed in warm water or chewing of 5-10 neem leaves in empty stomach.

Breakfast (normal serving) –
1.Chose any one of these -3idlis /2 dosas/ 1 small plate upama/ 1 small plate pongal/ two  chapathis (without oil)/ whole wheat bread – 3 slices/
2.Chutney or sambar can be opted for side dish.
3.Include a small bowl of vegetable salad or sprouts or fruits with less sugar content (sweet lime/ orange/ apple/ papaya)
4.Tea / low fat skimmed milk/ water (without sugar or honey)

Mid noon:
A glass of butter milk (without salt) / green tea (without sugar or honey)/ 1 orange/1 sweet lime / 2 diet marie biscuits. Skip fruits if you have consumed fruits for breakfast.

Lunch:
1.Brown rice / broken wheat rice – 1 small bowl
2.Thick vegetable sambar -1 big bowl
3.Mixed vegetable curry – 1 cup
4.Rasam - 1cup
5.Roasted papad -1
6.Butter milk -1 cup
7.Fruits (papaya, sweet lime, orange) - ½ cup

Tea break:

Tea/coffee/ low fat skimmed milk (without sugar) – 1 cup with 2 diet Marie biscuit / 2 rusks

Dinner (2 hours before going to bed):
1. chapathi (without oil)- 1
2. Mixed vegetable curry/subzi – 1 cup
3. Brown rice / broken wheat rice/ green gram pongal/ – 1 cup
4. Rasam - 1cup
5. Roasted papad -1

Before going to bed:

1 apple / ½ cup papaya/ 1 sweet lime/ 1 orange/

Diabetic patients lose water through sweating and increased frequency of urination. Hence drink plenty of water to prevent dehydration, urinary tract infection, constipation and other complications which arise due to less consumption of water.
This article is copy righted. The author Dr.SavithaSuri is an Ayurvedic Physician and web master of Know better-food, diet and nutrition .Read more at Diabetes diet-South Inida

Diabetes diet facts and ayurveda view

Patients suffering from diabetes have to be well educated about their diet to keep the blood sugar level under control. A well planned diet always helps to keep the diabetic complications at bay. Here are few important facts which have to be carefully noted by diabetic patients, while consuming food.

1.Spread your daily diet over three healthy meals and two healthy snacks.

2.Strictly avoid extra intake of salt. Pickles, fast foods, chips, chats etc are laden with salt. Hence avoid these in your diet.

3.Reduce Fat in your diet. Increased fat doubles the chances of heart diseases especially in diabetics.

4.Reduce quantity of carbohydrates.  Foods like rice, wheat, ragi, jowar etc are rich in carbohydrates. Reducing the quantity helps to control diabetes.

5.Strictly say no to sugar , sweets, chocolates,  ice creams, soft drinks etc.

6.Include foods which are rich in nutrients like proteins, vitamins and minerals. Pulses, sprouts, green leafy vegetables, fruits, skimmed milk, butter milk etc are good sources of above mentioned nutrients.

7.Avoid foods which have high glycemic index. Potatoes, carrots, breads and banana have high glycemic index and they increase the blood-sugar levels.

8.Avoid red meat and reduce consumption of eggs. Lean fish can be used once in a week. It is always advisable for non vegetarians to slowly shift to vegetarian diet to prevent the complications of diabetes.

9.Ayurveda acharyas strongly suggest not to eat sweets and preparations which are made from sugar and jaggary(gur)  as main ingredient.

10.Texts of ayurveda recommend reduced intake of food which are rich in starch.

11.In ayurveda text “yogaratnakara” , it is mentioned that increased intake of cooked rice (anna), full fat milk (ksheera), red meat and other kapha increasing foods leads to diabetes.


This article is copy righted. The author Dr.SavithaSuri is an Ayurvedic Physician and web master of Know better-food, diet and nutrition .Read more at  Diabetes diet facts and ayurveda view