Introduction to Panchkarma therapy: Panchkarma is not only a common term in today s Ayurveda treatment, it has been put to use from the time of Acharya Susruta. While Ayurveda is a genuine and very effective field of medicine, its therapies are also to the point. Panchkarma, by definition, is a spa, or power massage with Ayurvedic help. It keeps the whole body fit and healthy by curing and also preventing diseases. It eliminates doshas and malas from the body and purifies the skin. Ayurvedic massage experts perform this therapy skillfully with dry herbal powder or herbal paste and medicated oil. They give the rubbing and strokes in the opposite direction of a conventional massage.

Brief Description: As the name says, Panchkarma is a combination of five different processes that are acted one after another. They are-

Vamana (Emetic therapy)
Virecana (Purgative therapy)
Nasya (Inhalation therapy or Errhine)
Anuvasana basti (Type of Enema)
Niruha basti (Type of Enema)
These processes eliminate Kapha, Pitta and Vata and bring tenderness to the body. Before all these processes, it is important to check if the patient is physically and mentally capable of undergoing the treatment. So there are some pre-monitoring procedures where one must take the necessary precautions and diet. There are also post-treatment measures that consist of some special medicines and procedures.

Works in Belly Fat Reduction: Even though Panchkarma therapy mainly removes toxins from the skin, still Ayurvedic doctors have recommended it for fat reduction too. It reduces fat by removing the excess cellulite accumulated under the skin. The power massage gives rubbing strokes on certain pressure points for fat loss. There are two types of actions-

Snigadh
Ruksha
According to Susruta Samhita, there are three categories of actions-

Utsadana
Udgharshana
Udvartana
Herbs Used In Panchkarma for Fat Loss: Amalaki, Bibhitaki and Haritaki are three herbs that are called Triphala. They are used to reduce cellulite and fat by rubbing and massaging as a paste on the body. All these three should be mixed in equal proportions before applying.

The formulas of pastes are different for Kapha-type and Pitta-type people.

Kapha: Ingredients Proportion
Amalaki 20%
Bibhitaki 20%
Haritaki 20%
Soap nut 10%
Pushkarmool 5%
Dried Ginger 5%
Vacha 5%
Black pepper 5%
Long pepper 5%
Barley 5%

Pitta: Ingredients Proportion
Nut grass 50%
Barley 20%
Amalaki 15%
Tagara 5%
Haritaki 5%
Gotu Kola 5%

There are two other formulas for fat reduction in Panchkarma-

Kolakulathadi Choornam
Kottamchukkadi Choornam
Pros and Cons:
Clearly, Ayurveda is a better option than chemical medicines because it does not harm the body in any way and it makes the skin beautiful. Although there may be a little pain, excessive dryness, thirst, weakness and stiffness as side effects of the therapy.

To conclude, even if there are some cons, Ayurveda is always better than anything else. So Panchkarma therapy is a well-recommended option for belly fat reduction.

Importance of Panchkarma Therapies for Belly Fat Reduction!

Why are your gaining weight despite working out?

Many people have a common workout woe that while they are working out for hours they are not losing weight. The reason on a broad sense is simply that you are undoing your workout. Let me explain the reasons here.

1. Calorie overload/dieting - A general opinion amongst a lot of people is that since they are working out, they can binge on their favourite foods. Another group of people are those who workout with utmost sincerity but do not eat post workout.  Both are equally harmful and aide fat generation.
2. Not staying hydrated - While working out, our bodies lose a lot of water. Often, we confuse the feeling of being thirsty as being hungry. So after a workout, when one might actually be hungry, one ends up filling the stomach with food. Stay hydrated at all times, especially before and after workout.
3. Drinking alcohol - A lot of people workout during the day and drink in the evening. This is a strict no-no and if not adhered to, you will end up gaining more weight than losing. Usually it is recommended staying completely off alcohol while trying to lose weight because drinks have calories and high sugar content. If abstaining is difficult, restrict the quantity.
4. Not working out enough - Human mind can be fooled very easily into believing what is not. We often believe that we our workout is enough and we don’t need to increase the number of counts, level of difficulty etc. It is good to give yourself a pat in the back, but never too soon.
5. Rewarding yourself - Rewarding yourself after losing every kilo is a very bad idea. Set a big goal and reward yourself only once achieved.
6. Drinking energy drinks - Advertisements promote energy drinks as a must for people who are working out. What they conveniently hide is the fact that these drinks are full of sugar.
7. Not eating enough vegetables - Many people turn to protein shakes and unhealthy foods instead of eating regular home-cooked vegetables which are packed with nutrients.


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Do You Know Why You Are Gaining Weight Despite WorkOuts?

Cheese vs butter- what should be a part of your daily breakfast?

Both cheese and butter taste great, but when it comes to making them a part of your daily diet, you must keep their nutritional content in mind. Check how they rate nutritionally.

1. Calorie content

Butter is much higher in calorie content than cheese. While 100 grams of cheese have 349 calories, the same amount of butter comprises 717 calories. Moreover, 306 of the calories present in cheese are in the form of fat, while 713 calories come from fat in butter.

2. Fat content

Cheese and butter are both made from milk, but their fat content differs due to their different methods of preparation. 100 grams cheese contains 32 grams of fat, with 18 grams of saturated fats and 1.1 grams of trans fats. On the other hand, the fat content of butter is 81 grams per 100 grams butter, with 51 grams of saturated fats, and 3.3 grams of trans fats. This is the reason why butter is mostly avoided by people who aim at maintaining optimum weight.

3. Vitamin and protein content

There is only 0.8 gram of protein in butter, in comparison to 18 grams in the same quantity of cheese.

However, both cheese and butter are rich in vitamin a and choline, containing about 945 ius and 2499 ius vitamin a per 100 grams respectively. Vitamin a is known for improving your vision, boosting immunity and promoting cell growth. Also, vitamins e and k, and folate are present in small amounts in cheese and butter. They ensure good health of your red blood cells, help in blood coagulation and in maintaining bone metabolism (the process of forming new bone tissues). Additionally, cheese also contains vitamin b6, b12 and betaine.

4. Mineral content

Ample amount of minerals like calcium, phosphorus and potassium are present in both cheese and butter, which help in strengthening your muscles, minimising the chances of osteoporosis, maintaining acid-base balance in your body and diminishing the chances of heart diseases. Moreover, cheese also contains iron, selenium and zinc in smaller amounts, whereas butter has traces of fluoride, zinc, selenium and magnesium, which enhance your immunity and promote fertility among both men and women.

5. Energy giving capacity

Butter being rich in fat can boost up your energy level instantly. While cheese also provides your body with energy, it does not have an instant action like butter.

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Cheese vs Butter- What should be your daily breakfast preference?

Burn fat while you sleep

Its unbelievable but true! you can lose weight even as you sleep if you strictly follow these lifestyle changes.

1. Eat small frequent meals every 2 hours during the day: your body needs energy for metabolic functions. Your body may crave for sweet and junk food, but have that in portions like cheese, butter, chocolate of your finger tip size, chicken/fish of your palm size is absolutely okay to have once a week, either you can substitute your cravings with healthy food like a date or a piece of dark chocolate for sweet cravings.
There are certain foods that burn fat while you sleep. 

A. Whole grains - including whole grains (whole wheat, barley, brown rice, quinoa, wheat germ etc), legumes (lentils, chickpeas, beans etc), dairy foods, spicy foods, green tea, and citrus fruits, in your daily diets.
B. Have citrus foods daily - citrus fruits which includes vitamin c plays a role in body's fat burning process.
C. Consume green tea - it boosts your metabolism as it is rich in antioxidants.
D. Spicy foods - spices are known to improve metabolism. If you've had a tasty dinner, sleep without worry that your body will be losing calories while you sleep.

2. Sleep well: how long you sleep and how well you sleep, are both equally important for your body. Minimum 8 hours of sound sleep is very important.

3. Resistance training: for your hormones to function properly and for your body to burn fat
Weight or resistance training is a must if you want to keep your metabolism high. When you lift weights, you increase the amount of calories your body burns. Hours after you lifted weight, your body continues burning the fat.



Would You Like To Burn Fat While You Sleep?

The past couple of days have witnessed trending news in the form of the stunning transformation of Anant Ambani, son of Mukesh Ambani, MD of Reliance Industries Limited. Anant, who had previously been burdened with excessive body weight due to intake of some strong medications, has achieved an unbelievable target of losing 108 Kgs of body weight in just 18 months!

Many people suffer from obesity and many other conditions as an aftereffect of excessive body weight, but don't know how to address the issue to attain a healthy weight. In this regard, the story of Anant is an inspirational lesson for all those who want to lose weight and follow a strict diet plan and exercise regime continuously to achieve their goals. Just like him, now you too can attain a healthy body weight and a fit physique too through the techniques mentioned below:

1. Following an Appropriate Diet Plan -
A healthy diet is the key to a good weight loss regime besides the implementation of an effective exercise plan. Anant had opted for a strict low-carb diet without the presence of sugar. This type of diet has a lot of benefits including weight loss in a healthy way. This type of diet requires you to avoid all types of processed food items including breads, soft drinks, cereals, pastas, sweets etc. And increase the intake of foods rich in healthy fats and proteins.

2. Weight and Functional Training -
Weight training is known for burning calories and functional training helps in increasing your core stability through exercises like squats, stretches, lunges etc. A combination of these two in your exercise regime will not only help you lose weight, but will also enable you to do it in a healthy way.

3. High-intensity Cardio Exercises -
High-intensity cardio exercises are recommended by most gym instructors to people who want to lose weight as they increase your heart rate and consume lesser amount of time to eliminate the extra fat from your body.

4. Yoga -
There's no better way to stay fit and healthy than making yoga a part of your daily lifestyle. This ancient tradition not only tones your muscles and burn calories, but also gives you a healthier life by helping you relax your mind and body both. This was also one of the techniques followed by Anant to reach his destination of a having a healthy body.

We've put together a sample diet plan exclusively for you, which can help you lose weight in a healthy natural way:

Early Morning (6:30 am - 7:00 am) - a glass of warm water + 1/2 lemon juice + pinch of salt; walk for 30 minutes.

Breakfast (8:00am - 9:00 am) - 1 cup milk/tea, with fruit, oats with milk/namkeen oats, veg. Dalia, veg. Upma, veg. Poha, veg. Sandwich, 2 egg whites/1 whole egg and toast.

Mid-Morning (11:30 am) - fruit/sprouts

Lunch (1:00 pm - 2:00 pm) - 2 chapattis with vegetable, salad, dal/curd/idli + sambhar (alternatively, if you want to have 1 bowl rice, have it with 1 katori rajma/kadhi/dal/chhole + salad)

Tea-Time (4:30pm - 5:00pm) - tea/coffee + 2 biscuits/rusks

Evening Snacks (6:00 pm - 6: 30pm) - roasted chana, sprouts, popcorn, veg sandwich, sometimes 4-5 almonds, walnuts, pista, raisins

Dinner (8:00 pm - 8:30 pm) - 1-2 chapattis with vegetable, salad or 1-2 veg sandwiches, or roasted chicken/grilled fish (if non-vegetarian)

Post-Dinner (if required, at 10:00 pm) - 1 cup of milk.

We hope the above suggestions and the sample diet plan will inspire you to embark on a journey of transforming yourself into a healthier and happier person! There/s no happiness better than feeling good about yourself!

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How To Successfully Lose Weight Like Anant Ambani + A Sample Diet Plan!

Body fat or adipose tissue is a constituent of the human body. Its primary function is to provide energy to the body. Body fat builds up differently in men and women. Recent studies explore the health consequences ensuing from these differences. 

Usually, men have an  apple-shaped  body. This is because men accumulate visceral fat   fat that is stored in the abdominal cavity   around the belly. Women, on the other hand, depict a  pear-shaped  body because they have more fat deposits around the hips. Visceral fat is extremely dangerous because it affects the internal organs of your body, including the liver, intestines, and pancreas. 

Body Fat Percentage in Men and Women 

To evaluate your health, it is essential that you know your body fat percentage (BFP). A healthy body fat percentage depends on a number of variables such as age, body type, gender etc. For example, BFP range tends to be higher in women than in men because women require more body fat. The average BFP of females falls in between 25% and 31%. 

What is a good body fat percentage?

Ideally, for men between ages 20-40, healthy BFP ranges from 8%-19%; between ages 41-60, normal BFP ranges from 11%-22%; between ages 61-79, the normal should be between 13%-25%. For women aged between 20-40 years, healthy BFP ranges from 21%-33%; between ages 41-60, normal BFP ranges from 23%-25%; between ages 61-79, the normal should be between 24%-36%. 

What body fat percentage is unhealthy?

Body fat percentage below or above the normal range (as stated above) is considered unhealthy. For instance, if the BFP of a woman aged between 20-40 years is more than 30%, then it is considered overweight. Similarly, if a 50-year-old man has BFP below 11%, he is deemed underweight. Nevertheless, there are several ways to maintain a good body fat percentage.

How to Lose Body Fat Percentage?

Many people come up with questions like   Is it hard to lose body fat percentage? Certainly not, unless you have a serious underlying condition (obesity or PCOD). You can reduce your BFP by following the pointers below- 

  Follow a protein-rich diet   It will decrease your appetite, reduce calorie intake, and preserve muscle mass. Good protein sources include dairy products, meat, eggs, legumes, seafood etc.   Add vinegar to your diet   Induces a sense of feeling full, lowers body fat, and reduces calorie intake 

  Eat more healthy fats   Helps you burn fat quickly. Coconut oil, olive oil, and avocados are good sources. 

  Reduce carb intake   Cutting down on refined carbohydrates like white bread/rice, pasta, snacks, cereals etc. can help you shed that extra flab. 

Besides following a healthy diet, you should also engage in physical activities to bring down your body fat percentage to its normal range. Exercise more often   begin strength training to get rid of belly fat and build muscle mass. You can also lose fat by consuming these natural fat burners:

  Caffeine   boosts metabolism and helps you burn more fat as fuel

  Green tea extracts

  Protein powder/supplements   boosts metabolism and reduces appetite 

  Soluble fibre 

Having a healthy body fat percentage is the key to staying fit and steering away from a host of ailments. Therefore, maintaining a balanced diet along with moderate exercise and routine check-ups is extremely important. 

How Body Fat Affects Men's & Women's Health Differently?

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