In Expert Diet Tips On 07 February 2015
Meet Gaurav Sharma, a 20-year-old boy who has regained his confidence after losing 20 kilos in four months. â€˜Gaurav loves his renewed energy for lifeâ€™ says his dietician Neha Chandna who shares his amazing success story with us. Here is another true weight loss story of a veteran who lost 61 kg in nine months without dieting. Q: What was his weight when he came to you? Gaurav came to me when he was 87 kg. I told him that he could drastically cut his chances of getting all kinds of diseases if he lost some pounds. Q: What triggered Gaurav to lose weight? Gaurav wanted to feel good about himself. He was sick of feeling lousy and tired all the time. He lost his confidence because of his weight. His friend was my client who got amazing results from my diet. Looking at a live example in front of him, he thought he should give it a try and thatâ€™s how he started with the diet and exercise regime I suggested. Q: How did you go about it? In our first session, I asked him a couple of questions to understand his lifestyle, eating habits, likes, and dislikes. When I got a hang of it, I went ahead to take his weight and parameters like fat percentage, muscle weight, water weight and bone weight. After studying all these, I prescribed a balanced diet for him and also suggested him an exercise regime he needed to follow. I met him every week to review and modify his diet and measure his inch loss. In fact, every week when he would come to me with fruitful results he would innocently request me to allow him to have a McDonaldâ€™s burger or a sandwich from Subway. Get inspired by Arjun Kapoorâ€™s weight loss story. Q: What kind of exercise and diet program was he on? He was on a balanced diet which involved eating the right food at the right time in the right quantity. He started with basic cardio exercises and graduated to weight training and functional exercises. His diet contained natural and unprocessed foods like fruits, nuts, oats, salads, sprouts, pulses and whole grains. He followed a 2-3 hourly eating pattern where he ate meals in small portions to help him digest the foods better. His mid meals were mostly fruits and nuts. His evening snacks were pulses or sprouts and dinner was extremely light like soups, salads, and veggies. Here are 17 foods that can turn every man into a supermanâ€¦well almost, promising good health and bigger biceps. Gaurav exercised for 1 hour daily.For the first month he did plain cardio like treadmill, running, elliptical and cycle. In the second month, he proceeded with functional training like body weight exercises including squats, lunges, and planks. He further progressed with a combination of weight training and functional training combination in the following months.Try these 5 best strength training exercises for weight loss. Q: How much does he weigh now? Today he weighs 67kgs. Q: Is there any need for him to reduce more? Now we are working on increasing his lean body mass to give him a more toned and lean look. Q: Have you given any tips to maintain his weight? Yes, he needs to take this as a lifestyle change and maintain his pattern of eating. Even if he cheats a bit, he needs to get back on track with his diet and exercise. I have recommended him to eat small meals every 2 to 3 hours and drink plenty of water.
In Expert Diet Tips On 14 July 2015
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living! These days, there are so many products in the market under the term \'multigrain\', and we health enthusiasts pick up most of them with the intention of polishing our health. And why not? We are recommended to eat 5 servings of grains a day to give us the required fibre, B-complex vitamins and other nutrients. But not all multigrain products are the same. We have multigrain atta, bread, biscuits, etc., which contain different ingredients. The most common grains used in a multigrain product are wheat, oats, ragi, corn, rice, jowar, etc. A product might contain 3-5 types of grains. The only thing one needs to keep in mind while opting for a multigrain product is to choose one that mentions \'whole\' on the label. There are lots of products that are sold as multigrain products but contain refined flours instead of whole. The idea of a multigrain product is to give you cumulative benefits of whole grains in one. Multigrain products made from whole grains have the following benefits: It\'s rich in soluble and insoluble fibre, which aids digestion, adds bulk, and prevents constipation. It also helps eliminate cancer-causing toxins from the body. It binds with cholesterol and excretes it, preventing an increase in blood cholesterol levels, thereby protecting your heart. It controls blood sugar levels, which is a great boon for diabetics. It provides you with the much needed B-complex vitamins like B1, B2, B3, B6, folic acid. These vitamins help you convert nutrients from food to energy and thus help you go on throughout the day. They also help in nerve functioning, red blood cells formation, regulating appetite, proper brain functioning, etc. It\'s a good source of iron, which helps increase haemoglobin levels to supple more oxygen to your brain, muscles, and other organs. It\'s a good source of protein. Cereals are not a complete source of proteins as they lack amino acid. But multigrain makes up for the deficiencies of amino acid, making it a complete source of protein, which helps repair cells and strengthen muscles. It helps in weight loss. Since it has high fibre content, it makes you feel full faster and for a longer period. For example, 2 wheat rotis is equal to 1 multigrain roti in terms of satiety. This helps you reduce caloric intake, makes you feel good, and assists in weight loss. The best way to include them in your diet is to replace your atta with multigrain atta, white bread with multigrain bread, biscuits with multigrain biscuits, etc. The next time you grab a packet of bread, take a look at the multigrain options and choose your pick. Multigrain is the way to good health!
In Expert Diet Tips On 25 July 2015
I\'m sure every woman would agree with the fact that it\'s easier to please your husband or in-laws through healthy food than your kids. When it comes to food, it\'s tough to understand what kids may agree to eat! With the variety and food options available in the market today, it gets more and more challenging for the mother to meet the child\'s demands not only in terms of taste but also in terms of their health and well being. Junk food like pizzas, burgers, french fries, hot dogs are some of the classic favorites amongst the kids, but these are responsible for problems like obesity, diabetes, high cholesterol, etc. later on in life. But the problem is that if you don\'t give them what appeals to their eyes and taste buds, you will get an untouched tiffin back home at the end of the day. So let\'s see how we can balance the taste needs and health of our children: Roti pizza: Make a thick roti, top it with tomato sauce, veggies, paneer and bake it in the oven for 10 mins. Soya burger: Make grilled soya and veg tikkis, place them between whole wheat buns along with veggies like tomatoes, lettuce, onions, capsicum. Idli sandwich: Put chutney and butter on each idli, place onions, tomatoes, cucumbers, in between the idlis and serve as a sandwich. Dal pancakes: Make a moong dal pancake and top it with paneer and tomatoes. Egg roti roll: Put chapati in a pan, break the egg so that it coats the chapatti, add all veggies in between and roll it into a roti roll. Chicken Frankie: Take some leftover chicken gravy, place it on a roti with onions and tomatoes and roll it into a Frankie. Ragi uttapa: Mix ragi flour and rice flour with water, add onions, tomatoes, capsicum and make a pancake out of the mixture. Spinach paratha: Make a dough with spinach paste and fill it with low fat paneer to make a paratha. Healthy pasta: Mix whole wheat pasta with tomato sauce and loads of veggies. Pudina rice: Mix veg brown rice pulao with mint leaves and curd. I\'m sure that if these tasty and healthy dishes are part of your kid\'s tiffin, every last bit of it will be completely consumed by your kid. In fact you might have to give him/her two tiffins for their friends too!! Happy parenting!