5 Tips For Anyone Struggling To Lose Weight
Weight issues are not only dietary or due to lack of physical activity but many times it could also be an underlying hormonal issue, a strong hereditary, clinical health issues or poor lifestyle such as stress or maybe lots of work travel. The only way you can combat weight issues is by working on these hidden issues and by knowing you need to make a change by prioritizing UR health. As a nutrition expert, what would you suggest or advise anyone who is battling to lose weight? Accepting you need to change is the essential thing in your nutritional journey. One needs to think of a diet as a lifestyle and not a 3-month summer package or 4 session monsoon package with nutritionists. You will definitely see results but you won’t be able to keep up with it eventually. Believe that you can change that you can become healthy and reach your targets. Don’t rush and be very hard on UR self. Learning to eat right and losing weight is a journey. So be open to a change and keep following UR nutritionist’s advice. Create a lifestyle to support this. Healthy lifestyle changes help enhance your results, boost confidence and help you sustain your results while being guided by your nutritionist, fitness trainer or a therapist. Stay motivated because this won’t be easy. Invest in yourself, stay determined, look at the larger picture and that might help you stay motivated. Even though it may take time to get where you want to be, it is best to follow the advice given by UR nutritionist and trainer. Be compliant as this will help you & UR nutritionist understand UR body and help you make UR goals a reality.
Weight issues are not only dietary or due to lack of physical activity but many times it could also be…
Ordering-in While Trying To Lose Weight Or Maintain Weight Loss
Order and drink two glasses/two cups (if two glasses are too much) every time you open the Swiggy or Zomato app! Don’t order smoothies (unless they are a meal for you) drinks, juices, soft drinks- even if they are free. Only plain water is allowed. Do not scan menus excessively of food apps, (unless you can resist the temptation to over-order). Pick vegetables, some protein and a small portion of grain. Check if grain and veggies are included in the dish, so you don’t over order. The first thing you must order is the vegetables- grilled, tava, sautéd, stir-fried, steamed or baked. Avoid fried food. If the food seems like more than what is recommended for you-pack it away and refrigerate for the next meal or share it with someone needy outside the house, make a note of the portion size from that particular place for future reference. Refocus on other things besides the food in front of you when it arrives. Focus on the people you are with, the ambience, the music, the discussions, make a conscious effort to do this. If you are alone, pray, eat peacefully and enjoy the food without any distractions. No TV or movie or chatting while eating. Nothing is calorie-free- dips, oily chutneys, crisps all count as food. Put your spoon down between every bite. Savour every bite and flavour, don’t rush eating. Remember that restaurants usually use more oil/butter than one uses at home and you get a lot of energy from this fat. So make sure you reduce your portion sizes when you order in. Avoid eating the freebies that come with the food if any- Sauces, dips, bread rolls, pickles, papads, olives, nuts and crisps or count them into your food intake for that meal. Have a light soup or buttermilk with your meal, so you eat less. Have a general idea about what you plan to eat before you order. Say a prayer of gratitude before you start your meal. Do not order dessert unless you can share with people and you end up with one or two teaspoons. Compensate through the day before a big meal and the next day if required. Eat light in the week if you plan to cheat on one meal a week instead of ordering sensibly throughout the week. Make sure ur meals and snacks earlier during the day and are small. Add an extra walk if you have eaten out. This will help you burn calories Compensate on the meal before or after. You can't have the best of both worlds. The mantra is to stick by is a heavy breakfast, medium lunch, early and light dinner. Don’t order in if you can’t manage the excess food that hits your senses. Who doesn’t like to indulge in eating junk food? Delete food delivery apps if you feel you might not be able to resist temptation. Decide how many times a day you will order in. Do not let it be an all-day activity. Imagine how long it would take to make that food and clean up the kitchen if you had to do it yourself.
Order and drink two glasses/two cups (if two glasses are too much) every time you open the Swiggy or Zomato…
Plant-Based Diets To Save Our Planet
Plant Based Diets To Save Our Planet Many millennials are now switching to plant based diets due to many pressing concerns like our health, safeguarding our planet, animals and climate change. With many farmers ending their lives in India, we should be more concerned on what we choose to feed and fuel our body. In the world of health, you can do many things to enhance UR wellbeing and live sustainably. Here’s how you can play UR part. What exactly is a plant based diet? Plant-based eating is a life-changing and actionable approach to boost UR health through food and helps sustain our planet in the long run. Plant-rich diets majorly include vegetables, fruits, seeds, nuts, oils legumes, whole grains, beans, etc. A plant-based diet consists of a few animal products such as honey, milk, fish and eggs too. Majorly, this diet includes plant products and minimal to no animal products. A sneak peek into plant based diets Chose UR plant based diet In the world of health, you can make many enhancements to improve UR wellbeing and live sustainably. Choose the best Plant Based diet that suits UR lifestyle and budget. 1.Vegan diet Vegan diet has no animal products and the diet revolves around plants. Lacto vegetarian diet When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 2.Lacto vegetarian diet When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 3.Vegetarian (sometimes referred to as lacto ovo vegetarian diet) Vegetarian (sometimes referred to as Lacto Ovo vegetarian diet) includes eggs and dairy foods, but no meat, poultry and seafood. 4.Semi vegetarian (or flexitarian diet) Semi vegetarian (or flexitarian diet) includes eggs, dairy foods and occasionally meat, poultry and seafood. 5.Pescatarian diet Pescatarian diet is a plant-based diet along with seafood, no meat and poultry. Fill half of UR plate with locally sourced vegetables during lunch and dinner. Top 5 ways to switch to a plant based diet Millennials are switching to a plant-based diet due to pressing concerns like health, safeguarding the planet, animals and climate change. Change the way you think about meat Treat meat as a condiment and a salad as a meal, especially for dinner. It’s light, fresh and easily digestible Include high fibre whole grains for breakfast UR day with a healthy breakfast that includes oats, fruit, yoghurt, millets or any other whole grain Eat loads of vegetables and fruits Fill 50% of UR plate with locally-sourced vegetables. Consume fruit as a snack before 4pm. Refrain from eating fruit after a meal. Choose good fats Fats in olive oil, olives, flaxseeds, walnuts, chia seeds, peanuts, almonds and seeds (pumpkin, sunflower, watermelon) form excellent fat sources. Go for greens Add spinach, methi and moringa greens at least 3 times a week to UR diet. Add to dal to improve their nutritional content. The upsides of plant based diets 1.Better weight management Those who follow a plant-based diet have lower BMI and lower rates of obesity. They are also more active all day as this diet reduces sluggishness. Many plant foods are low in calories and fats too. 2.Better satiety Plant-based diets are high in fibre that keeps you full for a longer time. 3.Saves water Animal agriculture requires stupendous amounts of water when compared to plant agriculture. 4.Lowers risk of damaging the environment A plant-based diet is better than an animal based diet because there are fewer greenhouse emissions produced. 5.Helps our local farmers Fend for themselves. Buying locally sourced vegetarian food will help increase our local farmers and boost our health too. Plant based dishes are the fad these days, and apart from jackfruit curries and soya kheema, there is a new vegan food trend that’s doing the rounds in the food courts, called mock meat. They are also known as meat analogue, faux meat or vegan meat, which are a delicious substitute for animal-derived meat. They look, can be cooked like meat and even taste like meat but are healthier and better for the environment. They are made from different ingredients like soy, vegetable protein, wheat gluten, coconut, peas etc. Some of the companies that have mastered the art of vegan cheese have reached the shores of India, and if your love for cheese was holding you back to go completely vegan, here is UR chance! From companies like Urban Platter to Violife and from Live Yum to Artisan, there are many players in the market who are ready to give you a taste of this phenomenon. How to make coconut milk yogurt We never encourage canned foods but canned coconut milk preserves the fat coconut milk that doesn’t exist in tetra pack or fresh coconut milk. It’s not harmful for the body and therefore we use it in this case. Ingredients 1.Full fat coconut milk can 2.Probiotic capsules per can of coconut milk 3.Maple syrup or vanilla extract Preparation Shake the coconut milk well. Then pour into a clean, sterilised, dry glass jar or bowl. Empty the probiotic capsules into the coconut milk and use a wooden or plastic spoon to stir. Stir until creamy and smooth, pushing the probiotic up against the side with a spoon to evenly disperse. Cover the mixture with cheesecloth or a very thin, clean dish towel. Let the mixture be for at least 24 hours and up to 48 hours in a warm place. The longer it rests, the tangier the yogurt will become. Once the yogurt has reached the right amount of tanginess and thickness for your liking, cover securely with a lid and refrigerate until cold. After cooling, you can add maple syrup and/or vanilla extract.
Plant Based Diets To Save Our Planet Many millennials are now switching to plant based diets due to many pressing…
British Heart Foundation Diet
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve felt the urge of turning to a stringent short-term diet plan or a weight loss program? All of these have one thing in common, a promise to deliver fast and promising results. While it is not recommended to follow a hardcore diet meal plan on a daily or long-term basis, some may beg to differ. With all the peer-pressure, body shaming and other emotional troubles we face or experience in our lives can sometimes cause us to succumb to unhealthy eating patterns and habits. But, there is one diet which is simple, diverse and result-driven and goes by the name of British Heart Foundation Diet. So, scroll down a little more and find out more about this fab three-day diet plan. What’s the British Heart Foundation Diet & how does it work? The British Heart Foundation diet is a calorie- restrictive diet designed to promote weight loss. The first three days of this diet, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. This weekly cycle can be repeated until you reach UR desired weight, but in a healthy manner. Anyone with health concerns like hypertension, diabetes or heart disease should try and avoid this diet as it may not suit you. The first three days, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. 3 day diet plan Breakfast Black coffee or tea with low-fat sweetener + ½ orange + 1 slice of toast with 1 tbsp peanut butter Day 1 Lunch ½ (113g) a cup of tuna + 1 slice of toast + Black coffee/tea/water* Dinner 3 oz (85g) any lean meat + 1 cup of (110g) of green beans + 1 cup(128g) of carrots + 1 cup of vanilla ice cream + 1 medium apple + Black coffee/tea/water* Day 2 Breakfast Black coffee/tea/water* + 1 egg (served any style) + 1 slice of toast + 1 banana Lunch 1 cup (226g) of tuna or cottage cheese + 5 plain crackers + Black coffee/tea/water Dinner 2 hot dogs (without bun) + ½ cup (64g) of `carrots + 1 cup of broccoli or cabbage + 1 banana + ½ cup (68g) of vanilla ice cream Day 3 Breakfast Black coffee/tea/water* + 5 plain cracker + 1 oz (28.35g) of cheddar cheese + 1 apple Lunch 1 hard boiled egg + 1 slice of toast + Black coffee/tea/water* Dinner 1 cup of (226g) of tuna + 1 cup (128g) of carrots + 1 cup (100g) of cauliflower + 1 cup (160g) of melon + ½ cup of (68g) of vanilla ice cream + Black coffee/tea/water* Condiments Allowed On the 3 Day Diet Lemon juice Salt and pepper Mustard Cooking oil spray Variations On The 3 Day Diet Orange instead of grapefruit Tuna instead of cottage cheese or vice versa Frozen yoghurt instead of ice cream Cauliflower instead of broccoli and vice versa Green beans instead of broccoli or cauliflower Beetroot instead of carrots Toast instead of 5 plain crackers Eating Hacks Get an early start to every meal; timely eating habits avoids you from skipping your meals. Doing so can help you understand how important it is to monitor UR food intake and inculcate healthy practices. Break UR fast with high-protein foods this keeps you satiated for much longer and gives you the energy you require throughout the day. Eggs, sprouts, oatmeal, or a smoothie are good sources of protein. Keep UR lunch low carb and avoid feeling the lazy buzz. Try including a veg sabzi, brown rice or rotis and lentils. Have light dinners to avoid indigestion, upset stomach and heartburn. Try eating grilled veggies, some protein or a bowl of soup. Burn those calories after dinner or lunch. Go out for a short walk, take the stairs, exercise, or walk while you talk on the phone. When in doubt, consult, no one can give you sound advice better than a certified nutritionist or trusted nutritional advisor. They can help you avoid unnecessary health concerns, poor food habits and more. Avoid sugary beverages, sodas, artificially flavoured foods, fried food, junk food and calorie-filled foods. Myths & Facts On British Heart Foundation Diet Myth 1: You are on a diet for only three days. Fact: This is not true. Even though this diet is designed for 3 days, you however should continue to manage and observe your calorie intake for the remaining days of the week. Myth 2: This is a very healthy and nutritious diet. Fact: This diet is not low-fat, low cholesterol, or a low-sodium diet, it is only a low-calorie diet. As a result, it is not a healthy or suitable choice for individuals with health concerns like high cholesterol, hypertension, diabetes and heart disease. Myth 3: You don’t need to count calories in this diet. Fact: Whether UR following a 3 day diet programme or the rest of the four days of the week, you have to keep in mind to eat in moderation. If UR switching one type of food with another, for instance a non-vegetarian option with a vegetarian one, while making sure the calorie intake still remains the same. Whip your waist into shape. Now, you can also get UR personalised 3-day eating plan from one of our trusted and certified nutritional advisors. Don’t fall short on UR wellness, consult our nutritionists to get the best results to enhance URLife, health and nutrition.
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve…
DASH Diet – UR Healthy Choice For Weight Loss
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet stands for Dietary Approaches to Stop Hypertension. It is a high fibre diet that is aimed at reducing blood pressure without medication. DASH diet also shows significant results in losing weight, strengthening UR bone health, managing and preventing diabetes together with lowering cholesterol. The force of blood against artery walls that rises and falls during the day is called blood pressure. When it tends to stay elevated over time, it is dangerous because it makes the heart work too hard. This force of the blood flow harms arteries and organs like the heart, kidneys, brain, and eyes. High blood pressure is hard to detect as it doesn’t show warning signs or symptoms. Once UR blood pressure is high, it generally lasts for a lifetime. If it is not controlled, it may lead to heart and kidney disease, stroke, and blindness. The original purpose of the DASH diet was to lower blood pressure, and studies revealed that it contributes to weight loss as well. The best part of this diet is that you need not subdue UR food cravings. Who Can Adopt The DASH Diet? Anyone can follow the DASH diet. It is a healthier version of UR everyday diet, which includes fruits and vegetables, low-fat dairy and lean meats for protein and good fats. It doesn’t restrict you from UR sugar cravings, and UR entire family can follow this diet and benefit from it. How It Works The DASH diet is tailored to provide you with key nutrients like calcium, potassium and magnesium – all of these contribute in lowering blood pressure, if UR at risk and otherwise keep you healthy. When more amounts of vegetables, fruits, whole grains, low-fat dairy & nuts are included in the regular diet, it decreases the chances of deficiencies. It thereby keeps UR heart and UR body in pink of health. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. DASH Diet And Weight Loss The inclusion of foods like high fibre whole-grain foods, vegetables and fruits, together with the ideal amount of protein makes this diet an acclaimed solution for weight loss. Types of DASH Diets A variation in the type of DASH diet to follow is solely based on our sodium intake levels. There are two types of DASH diets, both aiming to lower the sodium intake in UR regular diet. You can select UR version according to UR health requirements. Lower sodium DASH diet: 1,500 milligrams sodium per day Standard DASH diet: 2,300 milligrams sodium per day 2,300 mg of sodium measures to a 2/3rd teaspoon salt per day. The typical Indian diet includes around 10.8-11gms of sodium per day which is more than two teaspoons. Culturally, the South and East Indian diets consume more amount of sodium. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. The high levels of sodium and low levels of potassium increase the risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Learn to cut back on sodium in UR diet. You may notice a difference when you start eating low-sodium foods. If UR food tastes too bland, gradually introduce low-sodium foods and cut back on table salt until you reach UR sodium goal. This will give UR palate enough time to adjust. DASH Diet Structure Category Products Serves per day Whole-grains Brown cereal like millets, quinoa, brown rice 6-7 Fruits Banana, watermelon, apple, oranges 4-6 Nuts and seeds Almond, cashew, pumpkin seeds, pistachios, flax seeds 1 to 2 Dairy products Low-fat yoghurt, buttermilk, curd 2 Fats Butter, cheese, margarine 0-2 Oils Cooking oil 0-2 Red meat Lamb, goat 0-2 Sweets Cookies, chocolates, sugar, pastries 4-5 (per week) Lean meats Fish and Chicken 0-2 Benefits Reduces the risk of cardiovascular diseases and stroke. Averts renal diseases and improves eye health. The fibre content in the diet controls a lot of UR food cravings and improves gut health. This high-fibre produces a sufficient amount of B12 in the large intestine, in turn, reduces the micronutrient deficiencies. Also, fibre helps control blood sugar levels. Aids in achieving healthy weight. Contributes to UR bowel health. Lowers UR bad cholesterol (LDL) and improves good cholesterol(HDL). Early morning Warm water with lemon and chia seeds Breakfast Oats upma/ oats dosa/ ragi dosa/ egg dosa – with steamed veggies or sambar Mid-morning Fruits – banana/ watermelon/ apple/ oranges/ strawberries/ melons/ coconut water Lunch Millets/ quinoa/ jowar roti – with spinach/ broccoli/ tomatoes/ sweet potatoes/ beetroot Snacks Ragi malt/ fistful of nuts/ sprouts chat/ makhana bhel/ apple, beetroot and carrot juice (1 glass) Dinner Millet upma/ quinoa kichdi/ jowar roti/ ragi roti – with lean meats like chicken breast or grilled fish The potassium content of various food groups Food groups Potassium (mg) Vegetables Potato, 1 medium Sweet potato, 1 medium Spinach, cooked, 1/2 cup Zucchini, cooked, 1/2 cup tomato, fresh, 1/2 cup Romaine lettuce, 1 cup Mushroom, 1/2 cup Cucumber, 1/2 cup 926 540 290 280 210 140 110 80 Fruit Banana, 1 medium Apricot, 1/4 cup Orange, 1 medium Cantaloupe chunks, 1/2 cup Apple, 1 medium 420 380 237 214 150 Nuts, seeds, and legumes Cooked soybeans, 1/2 cup cooked lentils, 1/2 cup cooked kidney beans, 1/2 cup cooked split peas, 1/2 cup Almonds, roasted, 1/3 cup Walnut, roasted, 1/3 cup Sunflower seeds, roasted, 2 tbsp Peanuts, roasted, 1/3 cup 440 370 360 360 310 190 124 120 Low-fat or fat-free milk and milk products Milk, 1 cup Yoghurt, 1 cup 380 370 Lean meats, fish, and poultry Fish, 85g (approx.) Chicken, 85g (approx.) 200 – 400 210 DASH Diet Tips Add a cup of vegetables to both UR meals. Concentrate on having no-fat or low-fat condiments. Learn to read nutrition labels to check the amount of sodium in the diet. Include physical activity as a part of UR lifestyle. Include fruits as a snack from the potassium table listed above.
DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet…
Does Size Matter?
Weighty woes take up too much mind space. Understand the price of being obese on UR mental health. What did nature intend for man and woman to look like? Is it the well-structured but also well-endowed figures depicted in Greek and Roman art or the six-pack and size 0 that films, fashion and the rest of the world seem to be chasing? Does the beautiful body struggle impact your mental beauty in any way? Should the 20-year-old daughter and her 40 something mom look just as slim or will age naturally pile on loads of kilos? Let's address some of these thoughts, doubts and even myths. At puberty, most boys and girls are usually lean and thin. Even size 0 as understood earlier, more or less the same size of chest, waist and hips. As a child grows, the long thin trunk begins to broaden at the hips and shoulders, thereby showing a waistline. Since legs grow first, the waistline starts high. Later as the trunk lengthens, the waistline drops, giving the body its proper proportion. Boys, who mature early, usually have broader hips than boys who grow late. On the other hand, girls who mature late have slightly broader hips than early-maturing girls. By the age of 16-20, all boys and girls have achieved their natural well-proportioned body structure. If physical activity is sufficient, metabolism is high, and a lean, healthy well-endowed look can be achieved. Let's cut to the chase to modern India that paints a picture of a developing economy, fast pace urbanisation and growth. The rich are becoming more affluent, and a substantial middle class is moving fast on their heels. Is there a price that we pay for this social and financial upward mobility? Of course, we do! Feed the child everything that you couldn't get, assuage your lack of availability and guilt with food for the eye and not food for health. Think of a well-stocked fridge as a sign of success! Tempt the kids with a kitchen bursting with goodies! The result? The kids are as fat as their parents' wallets. With all this, there is a physical and mental health price to be paid. What these young adults see in the mirror is not so complimentary. It creates a feeling of being lesser than their more structured peers. After all, the body is like the formal sitting room of a house. It is your prettiest foot forward. Not measuring up leads to insecurity, low self- confidence, and struggling self-esteem. All of which could lead to social withdrawal. The good guys Unilever has removed all trans fats from their food products and has also reduced many kilos of butter, salt and sugar from their goods that are available worldwide. Size 12 jeans today were size 14, ten years ago! Disney is deepening the water for boat rides because the average size of an American is 20 per cent more than ten years ago. Airlines have made their seats wider. The feeling of being 'less than' percolates to other mental and social areas of development. The body is like the formal sitting room of a house. It is your prettiest foot forward. Not measuring up leads to insecurity, low self-confidence, and struggling self-esteem. When family and well-wishers advice weight loss, it is then met with defensiveness and denial. After all, this is a confirmation of what young adults already know but don't want to acknowledge. Defensiveness often results in rebellion, more eating equals more weight gain, and these mental health dysfunctions are only mild. Severe dysfunctions include uni-polar, sexual dysfunctions and eating disorders. These dysfunctions disproportionately affect women more than men. Matrimonial columns, for instance, reflect this, as they are more likely to read - wanted fair, tall, slim and well-educated girl. But a similar description for a groom doesn't seem to figure so strong. These are times of sexual objectification of the body. Housing a beautiful mind and a beautiful body are seen as a must. It is expected of men to have a fat wallet but a lean frame. It is equally expected of women to be intelligent and beautiful at the same time. Obese are considered to be funny people but U R in for a shocker as they are 25 per cent more likely to suffer from depression. So where is the room for humour? The brain is mostly made up of cholesterol, a fat. It feeds on sugars and essential fatty acids. But it doesn't need to be overfed. It thrives on omega-3 fatty acids which come from healthy food choices. What's suitable for the head is good for the heart, confirms a study presented at the American Psychosomatic Society. Take a good look at your mirror and listen to its diagnosis, pleasant or not. Work on your diet and exercise regime. A healthy diet balances the mind, while starvation only gives you mood swings. Vigorous exercise burns stress, and depressive emotions leave you mentally calm yet alert.
Weighty woes take up too much mind space. Understand the price of being obese on UR mental health. What did…
5 Questions to ask UR nutritionist
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with certified professionals to prescribe a healthy eating plan for their patients. Food is medicine and U R what U eat. 80% of lifestyle diseases are a result of bad eating. If you believe, prevention is better than cure than consulting a qualified nutritionist is absolutely necessary. A nutritionist helps you set a lifestyle, for me, he/she is as important as my doctor. Make sure UR nutritionist is not an enthusiast but has, a. PhD/MSC in diet/nutrition/clinical nutrition. b. PGD in Sports Nutrition, experience counts for only 40%. There are so many diets out there, what is UR USP and on what basis are you planning to suggest a plan for me? This helps understand the approach that’s going to be followed. Nobody knows UR body better than you. Check if the approach suits UR lifestyle before committing to a plan. Family, budget and living environment can play a huge role in meeting goals. Choose wisely. Has UR nutritionist asked about UR budget, working environment, UR daily lifestyle, levels of stress, blood work, medical history and reason to lose weight before prescribing a plan? If UR nutritionist doesn’t spend time understanding you, he/she obviously doesn’t care. Find someone within UR budget that can advise you correctly. Many people avoid going to a nutritionist thinking that it may increase the spend on groceries per month. A good nutritionist will help you plan for the family and give you enough knowledge to work within UR budget. If they forget, don’t forget to ask. How do I keep in touch & how will you track my progress? A lot of nutritionists have assistants that they work with. It’s fine as long as UR disciplined and can check in with the main nutritionist every 15 days. Connect with the team a minimum of once a week. Buy short term packages, see how they work and then commit to a longer plan. Don’t get swayed, U know UR willpower and determination best. If possible, keep a daily food log to track UR progress. Be honest with yourself. What are the key takeaways that need to be followed to achieve my goal? A nutritionist should set guidelines that are easy to work-around. Adapt them to UR lifestyle and get one step closer to achieving results. Who doesn't like junk food after a long day or on a cheat day! I’m not against indulging but find a balance. UR nutritionist should guide you towards being conscious of what you consume. What happens if I don’t reach my goal and cheat a bit? Well, discipline is key if you want to be successful in anything in life. It’s hard for me as well but it's all about willpower. Personally, I recommend shorter goals as its easier to be strict. If you decide to cheat then don’t have great expectations. UR body will respond only when UR mind is set to achieve UR goal. If you don’t reach UR desired goal, give it another shot. But try harder next time, practice portion control, try intermittent fasting or other ways to change UR spontaneous eating patterns. I truly believe in trying, try & keep trying till you succeed.
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with…
Make The Most Of Intermittent Fasting
Make the Most of Intermittent Fasting For millennia, we have been fasting for many reasons. Some of these choices are either influenced by our religions or personal gains like losing weight. While fasting has always been around, it has now gained more momentum. Fasting has become more of a necessity and a way of life for millenials, because intermittent fasting fits the bill perfectly for losing weight. Let’s take the festivals or spiritual months we celebrate in India. Well, intermittent fasting is no different. During Shivratri, Ramzan, Karvachauth or Lent many of us fast, as a token of UR spiritual devotion or to give back in some form of way. What Is Intermittent Fasting? Intermittent fasting is basically an eating pattern/style which cycles between the period of fasting and eating. This has rapidly become a phenomenon globally among millennials, as they are always on-the-go. This style of fasting is less of a diet plan and more of a lifestyle choice for many. Following an intermittent diet can help you reap incredible health benefits, and lose weight simultaneously! Many research-based studies prove that it can help with weight loss, improve your metabolic health and help you live a wholesome life if you do it right. Intermittent Fasting & The Binge Eating Connect Yes, it is possible to overeat when you aren’t used to fasting for long hours or when UR unaware of how to do it correctly. This is another reason for you to consult our nutritionist. Peer pressure can also be one of the reasons why you or someone you know might want immediate results. But, it is extremely important to consult a nutritionist before changing UR diet. This type of fasting can be tough to adapt to if you have diabetes, thyroid or had an eating disorder in the past. Variations of Intermittent Fasting Circadian rhythm - This fast starts at sunset and lasts till morning. 16:8 - A 16 hour fast with an 8 hour feeding window. 18:6 - An 18 hour fast with a 6 hour feeding window. 20: 4 Intermittent - A 20 hour fast with a 4 hour feeding window. 36 hour fast - A single 36 hour fast, otherwise known as ‘Monk Fast’. Custom Fast - Create UR own fast up to 7 days long with the help of our nutritionists. Before starting any variation of intermittent fasting above, we suggest you consult our nutritionist to find out the most ideal diet plan for you. Pros Of Intermittent Fasting ● Helps with weight loss by improving UR metabolic rate ● Promotes cellular repair processes ● Increases longevity and slows down early ageing ● Enhances memory and brain function ● Makes UR body cells more resilient Restrictions for Intermittent Fasting Sometimes adapting to a new dietary pattern could be challenging for someone who eats every few hours (e.g., snacks in between meals), which is perfectly normal if you control UR food portions, smartly. Not eating for long hours or semi-starvation can make you vulnerable to health risks or cause you to overeat when you break-your-fast. Who Should Avoid Intermittent Fasting ● Individuals with diabetes and thyroid ● People with eating disorders such as; anorexia or bulimia nervosa ● Anyone who is on medications who requires food intake should avoid intermittent fasting as per their doctor's advice ● During active growth stage in adolescents ● Pregnant women and breastfeeding women ● Post-surgery patients ● Individuals with a Body Mass Index of less than 18.5%
Make the Most of Intermittent Fasting For millennia, we have been fasting for many reasons. Some of these choices are…