Article # 541. How to Gain Weight

1.      Determine how much more you need to eat to gain a pound or a kilo.  

v  To gain a pound, you'll need an excess of 3500 calories above your resting metabolic rate (RMR) — that is, you

v  Calculate your RMR. Your resting metabolic rate is the amount of calories per day that your body requires to maintain your existing weight. Here's how to figure it out

v  Convert your weight from pounds to kilograms. Divide your weight in pounds by 2.2. The result is your weight in kilograms.

v  Convert your height from inches to centimeters. Multiply your height in inches by 2.54. The result is your height in centimeters.

v  Plug your information into the formula. The basic formula is RMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + x. For men, x = 5; for women, x = -161.

v  Understand that the formula calculates how many calories you would burn if you spent the entire day resting. You probably burn a few hundred more than your RMR during the course of a normal day — this is just a rough estimate to get your weight-gain diet started.

2.      Account for your activity level.

Since you (hopefully) do not sit still in bed all day, you must account for the calories you burn through activity. Once you have your BMR, use the Harris Benedict Formula below to determine your total daily calorie needs depending on your activity level. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:

v  If you are sedentary (little or no exercise) : BMR x 1.2

v  If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375

v  If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55

v  If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725

v  If you are extra active (very hard exercise/sports and physical job or 2x training) : BMR x 1.9

v  For example, a 19-year-old woman who is 5’5” and 130 pounds would plug her information into the calculator and find out that her BMR is 1366.8 calories. Then, since she is moderately active, exercising 3-5 days per week, she would multiply 1366.8 by 1.55, to equal 2118.5 calories. That is the number of calories that her boded to add to your diet. Now that you have an idea of how many calories your body burns in a day, you can calculate how many more you need to gain weight.

v  Aim for one or two pounds per week. More than that could lead to a cycle of crash dieting, in which you gain and lose weight quickly.

v  At first, try adding 500 calories a day to your diet. For instance, if you need 2300 calories a day to maintain your current weight, strive to consume 2800 calories daily. This should be an extra 3500 calories over the course of a week, which will lead to one pound of weight gained.

3.      Eat three meals per day, as well as two snacks. Eating on a regular schedule can help you make sure you're getting enough calories every day. Aim to have generously-portioned breakfast, lunch and dinner, as well as two snacks in between.

4.      Focus on hefty foods. You don't have to exclusively eat high-fat foods to gain weight. Actually, you'll gain weight more steadily and safely if you adjust your diet slightly to include denser foods and extra condiments. Consider these options:

v  Drinks — Try protein shakes, juices or whole milk. Avoid diet sodas.

v  Breads — Hearty and dense breads, such as whole wheat, oat bran, pumpernickel and rye, are more nutritious than white bread. Cut thick slices and spread generously with peanut butter, jam, honey, hummus, or cream cheese.

v  Vegetables — Look for starchy vegetables (potatoes, peas, corns, carrots, winter squash, beets). Avoid vegetables that are mostly water (broccoli, cauliflower, zucchini, green beans, cucumbers).

v  Fruit — Choose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon).

v  Soups — Go for hearty cream soups instead of broth-based soups. If you have trouble with edema or high blood pressure, you may want to avoid store-bought soups that are high in sodium.

v  Added oils — When you're cooking, add a generous amount of oil to your food. The healthiest oils are unrefined (extra virgin) oils such as olive, coconut, canola, palm, and (of course) butter. Less healthy but still acceptable sources of oil are those high in omega-6 fatty acids (pro-inflammatory) such as safflower, sunflower, and peanut oils. Unhealthy oils that contain trans fats include shortening and soybean oil (aka vegetable oil).

v  Spreads — Spreading delicious calorie-rich toppings on toast, crackers, pitas, and any other carbohydrate source is an excellent way to increase caloric intake. Some good high-calorie spreads are guacamole, olive oil, cream cheese, hummus, butter, nut butters, sour cream, cheese slices, and mayonnaise. For even more calories, mix these with shredded meats like chicken or fish.

v  Supplements — Some nutritional supplements are designed specifically for weight gain. Investigate brands and products that are suggested for people suffering from illnesses that lead to weight loss, such as Crohn's disease or hyperthyroidism.

5.      Avoid trans fats. Trans fats can increase belly fat, as well as inducing unhealthy insulin levels^[3]. Steer clear of margarine, shortening, packaged snack foods, and processed meats.

6.      Eat more protein. A lack of protein in your diet can lead to the loss of lean body mass, even if you're consuming excess calories^[4]. Here are some foods to consider ^[5]:

v  Boiled soybeans

v  Soy or whey protein powder

v  Peanuts or peanut butter

v  Steak or hamburger

v  Chicken

v  Tuna

Article # 450. How to Get Your Daily Protein When you’re Vegetarian or Vegan

How to Get Your Daily Protein When you’re Vegetarian or Vegan? 

To maintain and build muscle, you should eat at least 1g of protein per pound of body-weight per day OR use this calculation Weight in kg x 0.8-1.8 gm/kg = protein gm. (Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.)

 That's 200g daily protein if you weigh 200lbs. The easiest way to get this is to eat a whole source of protein with each meal.

Below is how to get your daily protein if you're a vegetarian or vegan.

What Do Vegetarians & Vegans Eat? Mostly vegetables, legumes & fruits. They never eat meat, poultry or fish but might eat eggs & dairy depending on the type of vegetarianism.

·         Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.

·         Lacto Vegetarians. Eat dairy, but no eggs and no animal flesh.

·         Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.

·         Vegans. Eat no eggs, no dairy, no animal flesh and no honey.

The Cons of Vegetarianism & Veganism. Some think these diets are healthier because they're high in fruits and veggies. While most people should definitely eat more of these, vegetarianism & veganism have drawbacks too.

·         Lower Test Levels. Saturated fat and cholesterol increase testosterone levels which benefits muscle mass, strength, energy levels, libido, body fat, These are mainly found in animal products.

·         Health Issues. Soy is high in phytoestrogens, a female hormone. Eating soy in small quantities like they do in Asia is OK. But excess intakes can cause infertility, cancer, heart diseases.

·         Fat Gains. If your daily caloric need is on the higher end, things get hard unless you eat lots of carbs. But this usually causes fat gains.

·         Allergies. Consuming huge amounts of dairy, eggs & soy to get your protein can cause lactose intolerance, digestive problems, acne.

Protein Sources for Vegetarians & Vegans. If you're lacto, ovo or lacto-ovo vegetarian, go heavy on eggs, milk, whey and cottage cheese. Other protein sources to meet your daily intake:

·         Beans. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima, …

·         Legumes. Lentils, peas, peanuts, peanut butter, …

·         Nuts. Walnuts, almonds, pistachio, cashew, ...

·         Seeds. Sesame, pumpkin, hemp, flax, …

·         Milk. Soy milk, almond milk, …

·         Soy. Soy beans, tofu, deli-style soy meats, soy cheese, …

·         Whole Grains. Brown rice, quinoa, granola, oats, breads, …

·         Veggies. Broccoli, asparagus, spinach, kale, collard greens, ...

·         Protein Powder. Soy protein, hemp protein, rice protein, …

Example Vegetarian Diet. Here's an example diet that fits within the 8 nutrition rules. Works to keep your body fat within healthy ranges.

·         Breakfast. Whole eggs, spinach, orange.

·         Snack. Mixed nuts, apple.

·         Lunch. Tofu, legumes.

·         Snack. Smoothie: whey, broccoli, berries.

·         Post Workout. 1 liter milk, banana.

·         Dinner. Soy burger, mixed beans.

·         Pre bed. Cottage cheese, berries, ground flax seeds.

My 2 Cents on Vegetarianism. Vegetarians & vegans often struggle with their body fat. Reason: these diets are higher in carbs and most people get fat eating excess carbs. You'll need to be very active to get away with it.

Yes there are plenty of vegans & vegetarians out there who have built muscle, got stronger & lost fat. I'm sure it can be done if you know what you're doing and use protein supplements.

Article # 254. 3 Myths About Protein and a Plant-Based Diet

3 Myths About Protein and a Plant-Based Diet

The first question I am often asked when discussing a whole-food, plant-based diet is, “Where do you get your protein?” Protein has become widely recognized as a miracle macronutrient that, apparently, is challenging to acquire in effective doses. However, this is far from accurate. Let’s clear up three of plant-powered protein's three most-common misconceptions.

Myth #1: The More Protein, The Better

Humans do indeed require protein, as it is one of the three macronutrients we need to attain from our diet. Protein is involved in virtually all of the body’s structural and functional mechanisms. All of our cells contain protein and it constitutes the building blocks of muscles, hair, nails, organs, skin, tendons, ligaments, enzymes, membranes, some hormones, hemoglobin, antibodies, enzymes, and much more. However, just because something is critical doesn’t mean that more is better. In fact, when it comes to protein, consuming an excess of what we need may promote disease.

The US Department of Agriculture’s Recommended Daily Allowance for protein is 0.7 grams per kilogram bodyweight per day for adults older than 19 years of age. For an average 59-Kg female, that means 47 grams of protein per day. For a 77 kg male, 62 grams is recommended. Excess protein than the recommendations, taxes the kidneys, contributes to gout, and is associated with an increased risk for many chronic diseases.

Myth #2: “Complete Proteins” are Hard to Find

The other popular misconception is that animal products are the best source of protein. One important reason this myth has been perpetuated is because the amino acids—the building blocks of protein—are assembled in a way in animal foods that more closely resembles what humans actually utilize. However, we now know that this is inconsequential. When you consume any protein, it is broken down via digestion into its separate amino acid constituents and is pooled in the blood for further use. When the body needs to construct a protein for an enzyme or to repair muscles tissue, it collects the necessary amino acids and strings them back together in the sequence appropriate for what it is currently creating. This occurs regardless whether you consume animal or plant protein. 

If you eat a variety of whole plants, you will easily attain all of the essential amino acids necessary to sustain proper metabolism and to thrive. Plus, plant protein is perfectly packaged along with an abundance of phytonutrients, antioxidants, vitamins, minerals, and fiber—all critical components for optimal health and disease prevention. On the contrary, animal protein is wrapped up with unhealthy saturated fat and dietary cholesterol. Animal products are also devoid of phytonutrients, antioxidants, and fiber, and are very low in most vitamins in minerals.

Myth #3: The More Active You are, the More Protein You Need

Humans need about 10 percent of calories from protein. Virtually all whole plant foods contain at least this amount, so if you consume enough volume and variety of whole plant foods, your protein requirement will easily be met. This applies to athletes too, who are often thought to require larger amounts of protein to sustain muscle size and optimize performance. However, athletes have increased overall calorie requirements, so when they boost their intake of whole plant foods, they automatically meet their greater need for all of the macronutrients, including protein.

When it comes to protein, it is not about consuming as much as we can, but rather consuming the right amount. Whole plant foods, as provided in nature, offer the ideal amount of protein necessary for growth, maintenance, and functioning of metabolic processes.

Article # 232. How Many Calories to Eat/Burn to Lose 5, 10, 20, 50 Pounds

How Many Calories to Eat/Burn to Lose 5, 10, 20, 50 Pounds

In order to lose pounds it’s important to understand how many calories you’ll need to burn. To burn extra calories you can either eat less, exercise more, or do a combination of the two. Depending on your weight loss goal and your eating and exercise habits, the length of time it will take you reach your goal weight will vary. Below are some tips on how to lose 5, 10, 20 or 50 pounds.

1. Choose a Goal Weight

There are many ways to choose your goal weight, such as calculating your BMI, using the Hamwi method, or choosing your lowest adult weight. A good rule of thumb when choosing your goal weight is to pick a weight that will yield a BMI that is in the normal weight range category. Your initial weight loss goal should not exceed 10 percent of your initial weight; maintain your new weight for at least 6 months before attempting another weight loss.

2. How to Lose Weight Safely

A safe rate of weight loss is ½ -1 pound per week. You’ll need to burn an extra 250 calories per day to lose ½ pound per week and 500 calories per day to lose 1 pound per week. A 140-pound person can burn approximately 330 calories by walking for 60 minutes at a pace of 4 miles per hour. Heavier people will burn more calories (performing the same activities) due to the increased effort it takes to move a heavier body. When trying to lose weight eat plenty of fruits, vegetables, whole grains, fiber and healthy (unsaturated) fats; also reduce your overall calorie and sugar intake.

3. How to Lose 5 Pounds

To lose 5 pounds you will have to burn 17,500 calories. At a weight loss rate of ½ - 1 pound per week it should take you approximately 5 – 10 weeks to lose 5 pounds. Since losing those last 5 pounds always seems to be difficult, try changing up your workout routine (cross train) and reduce your sugar intake.

4. How to Lose 10 Pounds

To lose 10 pounds you’ll need to burn an extra 35,000 calories. A 10-pound weight loss should take you about 10 -20 weeks. Continue to incorporate regular physical activity and healthy eating into your weight loss program.

5. How to Lose 20 Pounds

You’ll need to burn an extra 70,000 calories to lose 20 pounds; depending on your starting weight it may take you 20 weeks or more to lose the weight. Set short-term goals and keep food and weight diaries to help you track your progress.

6. How to Lose 50 Pounds

A 50-pound weight loss requires you to burn an extra 175,000 calories and will likely take you 50 weeks or longer. This may seem challenging; start with short-term goals (weekly or monthly goals), track your progress, and reward your successes along the way. Remember after you lose up to 10 percent of your initial body weight, maintain the new weight for at least 6 months before attempting another weight loss.

Article # 231. Healthy Weight Loss Goal

The number of calories you need to burn to lose 10 pounds (4.53kgs) is 35,000. This is because one pound is equal to about 3,500 calories. This may seem like an overwhelming and unachievable number, but it is within your reach. Just create a plan and stick to it.

Healthy Weight Loss Goal

Experts recommend that a healthy weight loss goal is about one to two pounds per week (0.45 to 0.90Kg). I do recommend the same. While some people can lose more than that each week, avoid weight loss methods that promote losing 10 pounds in a single week. Give yourself about 5 to 6 weeks to lose the 10 pounds.

When people lose large amounts of weight quickly through extreme methods, their skin often droops and they do not look healthy. Extremely fast weight loss is often a result of calorie deprivation, resulting in malnutrition. These types of methods are unsustainable in the long term. Give yourself the luxury of gradual weight loss, which will keep your body in optimal shape.

If you set your weight loss goal at two pounds per week, that is equal to burning about 7,000 calories weekly. The good news is that you do not have to actually burn off all of those calories. If you consciously adjust your caloric intake on a daily basis, you can more easily meet your weekly goal.

Food Journal

Start by keeping a food journal. Write down everything you eat and record the number of calories for each food item. Determine how many calories you need on a daily basis using a Basal Metabolic Rate (BMR) calculator. This is a measure of how many calories your body needs to perform its basic daily functions such as breathing, circulation and metabolism. You want to eat enough to meet this basic caloric requirement.

Keeping a food journal will help you to spot the foods and beverages that you can eliminate from your diet. For example, you may be surprised to see just how many calories you consume from beverages alone. Soft drinks, sweetened coffee and sugary juices can be replaced with water or healthier, lower calorie drinks. Sweets and salty snacks can be eliminated, reduced, or replaced with low-calorie treats. You may find that you can cut 500 calories per day by cutting out high calorie beverages and snacks. This alone would decrease your weekly caloric intake by 3,500 calories, or 1 pound.

Exercise Journal

Also remember that the more muscle you have, the more calories you will burn. Add exercise to your daily routine. Some workout machines will tell you how many calories you have burned. Online exercise calculators will give you good estimates as well. After each exercise session, write down the total number of calories burned. Just the act of tracking the calories motivates some people to exercise longer and cut out high calorie foods.

Through daily aerobic exercise and lower caloric intake, you can burn off 35,000 calories in about 5 or 6 weeks. You have to be diligent. Tools like food journals, BMR calculators and exercise calorie counters can help you track your efforts and meet your goals. FitDay can even help you track your progress.

Article # 225. Diabetes Meal Plans and a Healthy Diet

Diabetes Meal Plans and a Healthy Diet

What is a diabetes meal plan?

A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and eating habits. Some meal planning tools include the plate method, carb counting, and glycaemic index. The right meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and also help keep your weight on track. Whether you need to lose weight or stay where you are, your meal plan can help.

People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications, and exercise to help manage their blood glucose levels.

This might sound like a lot of work, but your doctor and/or dietician can help you create a meal plan that is best for you. When you make healthy food choices, you will improve your overall health and you can even prevent complications such as heart disease and some cancers.

There are many ways to help you follow your diabetes meal plan. Some ways are creating your Plate or Carbohydrate Counting. These two meal planning methods are different but hopefully one is right for you.

What is a healthy diet?

A healthy diet is a way of eating that that reduces risk for complications such as heart disease and stroke. Healthy eating includes eating a wide variety of foods including:

• vegetables
• whole grains
• fruits
• non-fat dairy products
• beans
• lean meats
• poultry
• Fish.

There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fibre over those that are processed.

People with diabetes can eat the same foods the family enjoys. Everyone benefits from healthy eating so the whole family can take part in healthy eating. It takes some planning but you can fit your favourite foods into your meal plan and still manage your blood glucose, blood pressure and cholesterol.

Article # 221. Five-day mindful-eating diet plan

Try this five-day mindful-eating diet plan to adopt healthy eating habits.

Adopt a new set of eating skills each day for five days. ‘It takes about 20 to 30 attempts at a new habit to rewire your brain for a permanent change, “So persist and don’t beat yourself up if you fall off the rails and eat mindlessly. Just think carefully about what’s happened and why.’’

Day one

Allow at least 20 minutes for each meal and give the food your full attention. Take pleasure in planning meals and snacks and gather ingredients in advance to resist eating whatever’s around.

Day two

Enjoy preparing food. ‘Make it a creative art, even if it’s just putting a topping on some rice cakes. Eat before you get ravenous.

Day three

Make eating an aesthetic experience. For example, use a napkin, placemat, your best crockery (but keep your plate small). Notice each mouthful as you eat; relax, chew thoroughly and be aware of the flavour and texture of your food.

Day four

Keep your mind on the food – don’t let it wander to other subjects. Consider how it arrived on your plate and how you prepared it. Connect with the food and think about how it’s nourishing your body and mind.

Day five

Notice how full you feel and stop when you feel pleasantly satisfied not stuffed. After eating, note the meal is over and clear away. ‘Don’t consider this a chore but just the completion of the meal. Think how nice the food was and how you feel,’

Article # 220. Foods for weight loss - Chapter 2

Are you fed up with diets that don’t work? Your food choice may be to blame! Here's a list of our favourite slimming foods.

Celery – high in fibre and many minerals, this crunchy vegetable is best eaten raw, to slow the release of the nutrients from the rest of your meal. And it contains zero fat.

Quinoa – a seed rather than a grain, the combination of protein and complex carbohydrate in quinoa provides you with energy for several hours after eating.

Avocado – long considered a no-no for traditional dieters, this fruit is higher in protein than most, and supplies ample essential fats, together with a high dose of vitamin E – which is great for reducing stretch marks and wrinkles caused by rapid weight-loss.

Oats – the total superfood for energy, weight-loss and anti-ageing, oats are lower in gluten than wheat, which tends to bung up the digestive system. They provide slow-release energy, and reduce cholesterol.

Chia seeds – the newest kid on the block, nutrient-rich chia seeds add bulk, fibre, protein and essential fats to cereals, smoothies and salads. For a great energy boost and to stave off hunger for longer, soak overnight in water. A 28g serving gives you half your fibre RDA.

 FIVE DIET NO-NO’s

 - Don’t cook more than you need for each meal, unless you are planning to use a protein, such as chicken or salmon, in your salad lunch the next day.

- Don’t buy bulk packs of foods to reduce costs – you will never shrink your waistline this way!

- Don’t go back for seconds – stick to the ‘one-plate’ rule.

- Don’t drink alcohol – it’s high in calories and will sabotage your slimming programme from the start.

Avoid alcohol and smoking…

- Don’t embark on a limited food range – your body will quickly rebel, and you’ll find yourself craving inappropriate foods.

Article # 176. Diet Chart for New Year 2013

Meal 1: (Day startup meal) 6.30 AM – In empty stomach (Almonds – 2, Walnuts – 2, Fig – 1, Raisins – 4 to 5, Apricot – 1 to 2, Cashew – 1, Dates – 1, Pistachios - 2) make it Handful . (Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium) It contains omega 3 - the good fats.

Note 1: If you work out in the morning try to take any of the flakes (corn, wheat, bran, muesli) mixed with the cup of skimmed milk) and try to take 3 to 4 or more boiled eggs removing yellow (fat) and have only white sprinkling a bit of black pepper before you go to work out.

Drink at least ½ liter to 1 liter of water in the morning with the empty stomach.

Meal 2: (Secondary Meal) – Will be helpful to accelerate your metabolism) 7.30 AM – Take one fruit of your choice – Apple is most recommended fruit to have in morning

Meal 3:  (Breakfast) – Very important meal for the day) 8.30 AM - Healthy Cereals like Porridge / Bran / Corn / Wheat / Muesli / Whole Grain Cranberry Instant Oatmeal / Kashi go lean / whole grain pasta / MULTI grain or brown bread -veg sandwich (cucumber, tomato, onion, salad leaves) – You can choose any one of the cereals daily and make it seven days each of your choice. Along with skimmed milk and any one of the greens include in your breakfast and 2 egg whites without yolk or egg white omelet with olive oil sprayed.

Meal 4: (Elevenses 1) 10.30 AM – Cup of Green tea with sugar free or without sugar (It taste bitter without sugar but it’s good to avoid sugar as much as you can)

Note 2:- Make sure you are drinking water on regular intervals, at least 250 ml every half hour. Make your body hydrated and keep your metabolism active.

Meal 5: (Elevenses 2) 11.30 to 11.45 - Fruits small bowl, option (apple, papaya, orange, grapes, berries, kiwi, pomegranate, water melon) any three or green salads (Cucumber, Carrot, Tomato, Onion) or steamed vegetables bowl. Choose any of these alternative days.

Meal 6: (Lunch) 1.00 PM – Soup of your choice – Lentil / Plantain / Mixed Vegetables / Broccoli / Spinach / Lamb leg (Attukal) / Split pea soup / Crab soup. Try to make a choice a day.

Main course: One chapatti & one bowl of brown rice with any of the curry like Bitter guard (Sambar), mixed vegetables, Bhindhi (Vendakkai / Ladies finger), Drumstick and brinjol, chicken breast, fish, mushroom, broccoli. Choose any one daily of your choice.

Side dish: Cup of any of the Vegetables with less fried in olive oil / Chicken grilled / Fish boiled with light cooked / Egg white omelets / Tofu / Soy beans / Chick peas / Sprouts.

Note 3: Consume foods with less salt and try to make the food cooked in olive oil. Consume curd one or two times a week with less quantity. Strictly avoid Papads (appalam), pickles, butter, sweets, custards and any high refined or processed foods during your lunch or during any meal for that matter. Drink water before half an hour and after fifteen minutes to half hour post lunch. Don’t take banana after lunch as it has got high calorie, try to take it as snack meal but not daily, 2 to 3 days in a week.

Meal 7: (Afternoon tea) 3.00 PM – Cup of Green tea with sugar free of without sugar (It taste bitter without sugar but it’s good to avoid sugar as much as you can, or try to take minimum quantity of sugar)

Meal 8: 5.00 PM – Flax seeds / Sesame seeds with dry dates / Yogurt (Skimmed) or in water. Chest nuts – 2 to 3 / Brazil nuts – 2 to 3. Bermuda grass juice (Arugampul) /Wheat grass juice. Crackers / Corn / Whole wheat bread sandwich / Sprouts / Veg salads / one banana. Make any one of your choice along with the seeds mentioned above. (Brazil nuts and chest nuts can be consumed weekly thrice or four)

Meal 9: 6.30 to 7.00 PM (High Tea) – Dark chocolate – 2 pieces & Small cup of green tea / One slice of brown bread with date syrup or honey & one spoon of flax seed oil / 2 to 3 egg white raw or boiled & honey / Dates, Almonds, walnuts with honey / Amla – 2 to 3 soked in honey / Multi grain bread slice with pea nut butter / Whole wheat bread slice with cottage cheese. Citrus fruit like orange juice without sugar along with 2 piece of dark chocolate. Avocado juice (Butter fruit) as an option. Choose any of these above with green tea and dark chocolate. Try to take a spoon of Honey and date syrup.

Note 4: If you work out during the evening then make sure before you start, you are done with 3 to 4 egg whites along with a slice of wheat bread honey spread to keep your energy level high during your work outs. You can take one medium size banana post work to maintain your carbohydrate level. Try to take fluids as much during your work out as well pre and post. Don’t get dehydrated at any point of time.

Meal 10: 8 to 8.30 PM (Dinner) - 3 pcs steamed or roasted chicken or fish + salad (If you prefer non vegetarian) / 1 bran chapatti and 1 bowl vegetable / A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable (any vegetable not rajmah, channa or kadhi) / Full of greens with 2 chappathi / Whole wheat bread with honey sliced or dates syrup with pomegranate / Chappathi with sprouts and pomegranate / 2 Chapatti with grilled chicken. Make any one of your choice.

Note 5: Try to cut down the carbs during the end of the day. Take more soluble fiber foods that are low in cholesterol or no cholesterol food. Don’t take banana during the night.

Meal 11: (Supper) before you go to sleep take one cup of Skimmed milk without sugar or sugar free. 2 slice of Papaya.

Note 6: You can also choose the following foods and can try to add in many of your meal or an optional based on your feasibility, Prunes, Avocado, Cranberries, Pears, Guava, Black berries, Blue berries, Pecans & Citrus.

Some important pointers:

·         Once A Week Cheat Meal (Have a cheat day): Another way is to introduce a cheat meal in the diet. For those of you that constantly crave a specific forbidden food, this may be a good way to satisfy the craving and also accomplish the goal of increasing the metabolism. Therefore, still use common sense and self-control in order to make your cheat meal work (Don’t over eat, still have a control on your cheat day) This can include the main course of a meal or the addition of a dessert--but probably shouldn't include both, unless the dessert is a healthy one. That means if pizza, hamburgers, bread, cake, cookies, ice cream or anything else has been banned from your diet, you can have one of them at one meal or snack time on the same day each week.

·         This diet will work excellent if you are following at least 30 minutes exercise daily.  Undertaking regular jogging increases the life expectancy of men by 6.2 years and women by 5.6 years. Please keep your health active and avoid sedentary stages. Do not over eat at any point of time, excess calories will be stored as fat throughout your body.

·         When you go out try to have your lunch or dinner at subway. The healthiest option out there. Take a veggie delite sub in brown bread and eating out won’t harm your diet and weight at all. Tell them not to put mayo in it though.

·         If you don’t have a say in the place of eating then make your choices sensibly. If you go to eat Chinese have rice rather than noodles. Order stir fried veggies instead of Manchurian. And control your proportions. Don’t take fried starters. Avoid those thick soups they are no good.

·         When going out just pick 2 fruits before getting started and eat it on your way to the venue (if you go by four wheeler). When you are already a little filled before going out. Your somewhat filled stomach helps your mind take the right decision.

·         If eating Indian, order tandoori chappati rather than butter naan or paratha. Take less gravy since it is the most fattening.

·         When you choose chicken, choose chicken breast as it is the leanest part of chicken. Chicken breast can help burn fat and build muscle. Its also called ‘white meat’- which is the lean part of chicken.

·         Try to take Fish two days a week as it has got lot of omega 3 fatty acids which is good for your heart. Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability.

·         Even if you don’t want to lose weight keep these points in your mind and you will be able to maintain your weight easily. Don’t smoke or consume alcohol or chewing tobacco is injurious and you will lose your life and dignity. Stay healthy for active life and good future.

·         Strictly avoid Junk foods, processed & high refined carb. Try to limit even on your cheat day once a week.

Disclaimer: Always consult your physician before beginning any exercise program or diet changes. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any difficulties in following the diet stop and consult your healthcare provider.