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Sound Weight Loss Programme

Sound Weight Loss Programme

With the war on obesity, the search for weight loss methods is at an all time high, be it novel diets, exercise regimens or weight loss supplements. Nowadays, people are obsessed with dieting and willing to do whatever it takes to shed their flab. All kinds of weight loss diets based on half baked non-scientific theories that hit the trial approach are gaining popularity. The number of diets and diet claims are continuing to grow and are almost impossible to keep pace with.

Fad diets advocate arbitrary exaggerated theories of weight loss and encourage consumers to follow unbalanced diets. They are a short term, quick fix approach to weight loss. Several feed the fantasy of consumers and are planned on favourite foods which are actually junk foods. These diets tend to over-promise results but fail to deliver. In many, food choices are monotonous and calorie intake restricted leading to wearing-off the motivation to continue. All these can lead to poor health with consequences ranging to mild ones like  headaches, nausea, dizziness, hair-fall to as serious as immunity related diseases, hormonal imbalances and gallstones, if followed for long spells of time. After trying and failing to keep weight off through such fad diets or powders or pills, many give up, become victims of depression or re-invent theories and diets to rid themselves of fat. Ishi Khosla mentions that whether the reasons for dieting are cosmetic or health related, slimming need not involve fad diets or peculiar eating patterns. Ishi states `Weight loss is a journey and there are no miracles.

Diets will work when they are designed for nutrition, based on scientific principles, customized for long-term and emphasize on behavior modification through counseling. Adopting principles of healthy eating and mindful eating are all that it takes to keep those extra pounds off.

How to spot a FAD Diets?

1.    If they claim or imply a large or quick weight loss of more than 1 to 2 pounds per week. 

2.    Promote magical and miracle foods.

3.    Restrict drastically or eliminate certain foods, recommend certain foods in large quantities, insist on eating specific food combinations, or offer rigid inflexible menus.

4.    If they imply that weight can be lost and maintained without exercise and other life style changes.

5.    Their rationale is inconsistent and without accepted scientific belief.

6.    They rely heavily on undocumented literature- case histories, testimonials, and anecdotes but hav little scientific research to back claims.

7.    Contradict most trusted health professionals, or make promises that sound too good to be true.  Involve deception, misinformation or significant danger.

8.    Do not allow you to eat with friends and family comfortably.

9.    Prescribe a uniform diet for all without taking into account individual needs. 

10.  Difficult to maintain throughout life.

Ishi recommends the following principles for a good diet:- 

1.    It should be derived from scientific principles of weight loss and encourage healthy eating practices – whole grains, pulses, fresh fruits, vegetables, low fat dairy and essential fats.

2.    Variety, moderation and balance.

3.    Should  not eliminate any major food group and allow favorite foods from time to time.

4.    Encourage other healthy life style habits like exercise, weight training, stress management and behaviour modification.

5.    Address the  nutrition needs and not simply calories.

6.    Prescribed by qualified health professionals.

7.    Should not contradict or violate traditional wisdom and cultural food practices drastically.

8.    It should be customized to meet individual needs and life styles that can be followed for life.

9.    Finally, it should help you maintain a steady weight loss of no more than two to four kgs. 

Broccoli 'n' Sesame Salad

Serves: 4  Ingredients 1 cup Broccoli, cut into small florets & steamed or cooked until still firm ½ cup Bell peppers, sliced 1 cup Iceberg lettuce or Chinese cabbage, broken

Dressing 2 teaspoons Light soy sauce 2 tablespoons White Wine Vinegar or lemon juice 2 teaspoons Sesame or Peanut oil 1 tablespoon Honey 1 tablespoon Sesame seeds, lightly roasted Salt to taste White Pepper to taste Method 1.    Combine ingredients for dressing. Mix well or shake in a bottle till well blended. 2.    Combine vegetables and pour dressing. 3.    Toss lightly & serve. Source- theweightmonitor.com- India's First Fully Online Weight Loss Portal

Potassium

Ishi Khosla  says that Potassium is found in most foods especially citrus fruits, oranges, bananas, apricots,  lima beans(lobia) potatoes, avocados, mushrooms, potato skin, dried fruits, meat, poultry, milk, low fat curd and dairy  products.   Potassium has an important role to play in maintaining our health and Ishi points out that it is very necessary for muscle contractions, nerve impulse, and function of the heart and kidneys, helps regulate blood pressure and   water  balance in cells.

Diets rich in vegetables  and fruits are also rich in potassium and this is another good reason to eat foods from that food group.   In kidney diseases like renal failure potassium restriction may be narrated. Restriction of fruit juices may become necessary.   Ishi says that the daily requirement of Potassium in both males and females is 3500 mg. POTASSIUM CONTENT OF VARIOUS FOODS PER 100 GMS. LOW CONTENT FOODS   HIGH CONTENT FOODS   Egg (1 med size)   48 mg   Coffee Powder   3256 mg   Beetroot 43 mg Lotus stem 3007 mg Broadbeans 39 mg Green gram dal 1150 mg Knol Khol 39 mg Red gram dal 1104 mg Pineapple 37 mg Cumin seeds 980 mg Cheese salad dressing 37 mg Raisin 864 mg Snake gourd 34 mg Apricot dried 860 mg Lettuce 33 mg Green gram whole 843 mg Fenugreek leaves 31 mg Bengal gram dal 720 mg Butter 23 mg Groundnut (roasted with skin) 701 mg Margarine 23 mg Almonds 680 mg Chicken noodle soup 23 mg Lentil 629 mg Marmalade 20 mg Dates, fresh 580 mg Arrowroot flour 20 mg Colocasia 550 mg Rasgulla (1) 15 mg Chillies, dry 530 mg Radish (Pink) 10 mg Walnuts 480 mg Pear 96 mg Cashewnuts 452 mg Orange 93 mg Apricots, fresh 430 mg

Source- theweightmonitor.com- India's First Fully Online Weight Loss Portal

ZINC & Vitamin E

Best sources of zinc are whole grain (atta, dalia etc) daals & pulses (beans). Nuts, bran, wheatgerm,  milk, liver, egg yolk, oysters, seafood, sunflower  seeds, peanuts. Ishi Khosla emphasizes the role of zinc in our health as an important antioxidant, essential for normal growth, reproduction, immunity.  It is needed for action of many enzymes and  to maintain taste and smell.  Its deficiency may cause loss of appetite, slow growth and poor immunity.

Its daily requirement in males is 9.5 mg and females must have 7 mg of zinc in a day. Ishi recommends foods such as raw oysters, cooked liver of Pork  ,Chicken and Beef.  Cooked Chickpeas, Black eyed peas, Lentils. Vitamin E Vitamin E is an antioxidant. It prevents oxidation of free radicals of polyunsaturated fatty acids present in the cell membrane and tissues. Nutritionist  and Health expert Ishi Khosla says Vitamin E reduces the risk of certain cancers, prevents  formation of cataracts, supports  the lungs., reduces the risk of heart disease.It also boosts the immune system. Ishi recommends nuts especially almonds, walnuts wheatgerm, olives , soybean, corn seeds, vegetable oils. Ishi says Sweet potatoes, pumpkin, sunflower seeds, spinach, apples, pears are an excellent source of vitamin E.    Some other good sources of Vitamin E are Yogurt, Mayonnaise, roasted peanuts,  potato chips, tofu, cabbage, tomato, green peas, salted butter, dried apricots. Source: theweightmonitor.com- India's First Fully Online Weight Loss Portal

Calcium

Nutritionist and Health expert Ishi Khosla  says " Calcium is a vital mineral for building bones and  teeth. Calcium also helps in the clotting of blood, nerve transmission, regulating heart beat and in controlling hypertension. Ishi states that calcium  intake should be adequate not only in childhood but also later in life this is especially important for postmenopausal women to avoid osteoporosis.” Ishi  recommends low fat milk and milk products, beans, tofu, figs Low fat milk and milk products, beans, tofu, figs, dark green leafy vegetables (broccoli) sesame seeds, oatmeal, soybean, cumin seeds (zeera) garbanzo beans, choona (lime) with paan (betal leaves

While males require  400-600 mg of calcium a day, females should ideally have  400-600 mg of calcium a day. LIST OF INDIAN FOODS RICH IN CALCIUM Foods Calcium(mg/100) Cereals/ Millets   Ragi 344 Amaranth seeds 510 Rajkeera seeds 223 Pulses/ Legumes   Bengalgram whole 202 Horse gram whole 287 Rajmah 260 Nuts & Oilseeds   Gingelly seeds 1450 Mustrad seeds 490 Cumin seeds 1080 Poppy seeds 1584 Green Leafy Veg.   Agathi 1130 Amaranth 397 Fenugreek 395 Rape leaves 370 Milk & Milk products   Cow’s milk 120 Buffalo milk 210 Cheese 790 Khoa 956 Fish and sea foods   Hilsa 180 Rohu 650

Source: theweightmonitor.com- India's First Fully Online Weight Loss Portal

Vitamin B9 or Folic Acid

The operative word here is fresh, because folic acid is easily lost from vegetables through cooking and exposure to light.  A great deal of folic acid is lost the first day the vegetables are picked, put on a truck, and taken to market.  Fresh vegetables you pick and eat immediately are the richest source for this fragile B9 vitamin.  Folic acid's importance and our low intake of it are both so well recognized that folic acid fortification of grain products is now being proposed in western countries. Nutritionist Ishi  Khosla  says the secret mantra for  a happy and a healthy pregnancy is  eating fresh  fruits and vegetables rich in folate. Folic acid is the single most important nutrient for a pregnant woman and her developing foetus.  Folic acid also improves lactation.

Folic acid, in combination with Vitamin B12 is essential for the formation, maturation and multiplication of red blood cells.  It is necessary for the growth and division of all body cells, including nerve cells, and for manufacturing a number of nerve transmitters.  It also produces nucleic acids, RNA (ribonucleic acid) and DNA (deoxyribonucleic acid) that carry hereditary patterns. It aids in protein metabolism and contributes to normal growth.  Folic acid helps in the building of antibodies which prevent and heal infections.  Nutritionist Ishi  Khosla recommends all expecting mothers a diet rich in Pulses and legumes such as Bengal gram and green gram with lot of green vegetables such as amaranth, cluster beans, spinach,  asparagus and  mint Besides greens leaves, folic acid is also  found in gingelly seeds , meats  and citrus fruits. Ishi says a deficiency of folic acid  often causes anaemia, in pregnant women and children.  Serious skin disorders, loss of hair, impaired circulation, a grayish brown skin pigmentation, premature graying of hair, fatigue, and mental depression can also result from a deficiency of this vitamin. Ishi gives a word of caution to all expecting mothers that a deficiency may result in spontaneous abortions, difficult labor, and a high infant death rate. A deficiency may also lead to loss of libido in males.  Lack of folic acid can also lead to dementia. Ishi states that almost all the anticonvulsant drugs used in the treatment of epilepsy reduce serum folate concentrations.Other drugs such as oral contraceptives, pyrimethamine (an antimalarial), co-trimoxazole (contains a sulphur compound) and ethanol (alcohol) may also impair folate metabolism.

Source: theweightmonitor.com- India's First Fully Online Weight Loss Portal