Doctor in Nutrition with Divya
Weight Loss Treatment
Management of Underweight & Malabsorption Disorder
Treatment of Diet
Treatment of Underweight & Malabsorption Disorders
Customised Diet Chart
Treatment of Vitamin Deficiency
Treatment of Overeating Disorders
Treatment of Vitamin D Deficiency
Weight Management Treatment
Ketogenic Diet Treatment
Management of Obesity and related Disorders
Weight Loss Diet Counseling
Weight Loss Treatment
Prevention of Blockage, Atherosclerosis & Heart At
Bulimia Treatment & Management
Diabetic Diet Counseling
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Patient Review Highlights
There are a lot of people who think that weight loss and fat loss are the same thing and do have to carry any difference, but the reality is totally different. There is a whole lot of difference that lies between the two. When one starts to maintain a strict diet and begin exercising, he or she would not lose fat automatically. People by doing these things, sometimes go on to lose muscles, which is something anyone should always look to avoid.
Now let us take a look at the differences between the two one by one so that a proper understanding can be developed:
What Can Be Regarded As Weight Loss?
Before anyone becomes too happy about losing weight, they should know that the loss mainly consisted of three things:
So in a way, little of everything had gone down to make the person slimmer. One can easily lose weight by not having food but unfortunately, that weight loss will be both muscles as well as fat. People think that reducing the intake of food and not doing exercises can help them get back in proper shape but in reality, this regime can only make a person really weak.
The level of fitness, as well as strength, suffer because one's muscles lost a portion of their mass. So, no one can expect their physical performance to improve. Moreover, people might feel tired and their immune system can become weaker, hence allowing them to catch a cold or even suffer from different kinds of health problems. Hence, it is important not to go for crash diets, which promise to make people become slim in no time. In reality, it would only cause damage to their health.
Fat Loss is confined to the reduction of fat tissues that get stored. This can be achieved through the maintenance of a healthy diet along with proper exercising.
Some points related to fat loss:
-Fat loss does not take place overnight but it definitely helps people get into much better shape than what a strategy for weight loss does.
-People need to work out for losing their fat. This leads to a much more improved level of fitness, stamina, strength along with physical performance. It is just the opposite of weight loss.
-Moreover, eating the right kind of items and simultaneously indulge in doing exercises can provide strength to one’s immune system and keep people protected against illnesses.
So basically, if anyone aims to look great, they must lose fat and not weight. They can attain fat loss through proper training and through consuming a balanced diet devoid of any fat. This will allow the results to last longer and is a healthier option for one's body.
Millets are a group of highly variable small seed grasses, which grow widely across the world in the form of cereal crops. They contain much higher amounts of fibre along with essential minerals compared to wheat, rice and other cereal grains. Oats, broken kinds of wheat, unpolished rice and wheat based breads are much more healthy options as compared to suji or raw, white rice and white bread. They even contain good quality protein along with a high content of essential amino acids. Not all whole grains have the same type of nutritional value. There are some grains, which are free from gluten, while others like whole wheat are not. There are some, which might contain protein while others could have fibre. Whatever be the items containing whole wheat, there is enough evidence to prove that Millets or whole grains have a number of advantages. Now let us look at the different types of millets and the health advantages they carry:
1. Jowar: Jowar is one of the most popular and a well-researched millet meant for weight loss. Due to its benefits, many prefer it over normal wheat rotis. It is packed with iron, protein and fibre. Researchers have even found that a typical sorghum wax has a rich content of policosanol, which helps to reduce the levels of cholesterol. As it is also free from gluten, hence it is much more preferred over those who cannot consume products made of wheat.
2. Ragi: Ragi is another extremely popular and very commonly consumed millet. Due to the nutrition content in Ragi, it can well be considered as a very good replacement for rice as well as wheat. It is a rich source of calcium and other minerals. It is extremely beneficial on maintaining the level of blood glucose and thus has a positive effect on patients suffering from patients.
3. Bajra: Bajra or Pearl Millet contains iron, which is 8 times higher than what is present in rice. It is also rich in protein, fibre and minerals like calcium and magnesium. Consuming pearl millet helps in easing out the issues related to constipation and any kind of problems associated with digestion. It induces lactation and also helps in the efficient secretion of milk.
4. Kodo Millet: This is kind of millet that has a close resemblance with rice. One can easily digest it and is rich in phytochemicals as well as antioxidants, which help to prevent the occurrence of some major lifestyle-related diseases. It also assists in weight loss. Kodo Millet has even shown to reduce knee and joint pain. This even helps to regularize menstruation in women.
5. Proso Millet: Proso Millet is also rich in protein and low amount of glycemic index carbohydrates. It has a high content of antioxidants and minerals like magnesium, potassium and phosphorous and also helps to prevent conditions like osteoporosis.
"I don't have time" is one of the most common excuses heard for living an unhealthy lifestyle. When you're working at a full time job, it is often easier to order in from a restaurant and spend the evening watching television to 'cool off' instead of cooking a healthy meal and hitting the gym. However, a busy lifestyle does not necessarily need to be unhealthy.
1. Cook one pot meals
Cooking doesn't have to be complicated. Experiment with your microwave settings and recipes to find quick meals that can be made in under a minute like quiche in a mug or steamed salmon. Making Curried cod, Spinach, sweet potato & lentil dhal, Chicken & chorizo jambalaya and some more such easy foods can be as easy as putting all the ingredients in together into a pot and letting them cook. Find recipes that require minimal grocery shopping and preparation.
2. Take the stairs
Elevators are definitely a convenience and cannot be avoided if your office or home is on the 10th floor. To balance convenience and health, get off the elevator a floor or two below yours and climb up the remaining stairs. Obviously working up a sweat by climbing stairs at the beginning of your day at work isn't a good idea so time your stair climbs at the end of the day or when a shower is nearby.
3. Healthy snacking
Snacking is not bad if it is being done in a healthy way. Keeping a food diary can help you recognize your eating habits and rectify them. The more you would know your food, the more you would be able to stay healthy. If three meals a day do not satiate your hunger, break your meals into smaller portions eaten at more frequent intervals. Breakfast is the most important meal of the day and should never be skipped. Healthy snacking options include Mixed Nuts, Red Bell Pepper with Guacamole, Greek Yogurt and Mixed Berries, Apple Slices with Peanut Butter, Cottage Cheese with Flaxseeds and Cinnamon, Kale Chips, Dark Chocolate and Almonds, Cucumber Slices with Hummus and more.
4. Drink plenty of water
Often we snack not because we're hungry but because the body is dehydrated. Water can also boost your energy levels and aid digestion. However, avoid filling your stomach with water before a meal to make you eat less. This can hinder your digestion process and keep your body from receiving its necessary nutrients. You may also drink some other healthy fluids like coconut water, butter milk, vegetable juice, etc. and more to keep yourself hydrated.
5. Cut back on packaged foods
Packaged food is never really all that good for you. In most cases, it is loaded with sugar, sodium, preservatives and artificial flavouring. If you cannot avoid packaged food, pick the one with minimal ingredients.
6. Interval training
Spending an hour at the gym is not the only way to exercise. If you cannot find time for a full workout, try interval training. Get off the couch during intervals while watching your favourite soap or take a quick five minute break from your desk to exercise. Regular exercise will also help you sleep better and make you wake up feeling refreshed.
Fibre is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?
Consider this modern diets have left millions worldwide with deficiency of fibre. And, this is really alarming because high - fibre foods help to guard against diabetes, heart disease, kidney stones, PMS, obesity and cancer.
Fibre comes in two varieties- soluble and insoluble. Soluble fibre turns to gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fibre remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fibre is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fibre each day in your diet. But how do you get this amount?
- Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fibre. They can be had in soup, stew and dal form.
- Lentils like quinoa: Fibre content - 15.6 gm per cup. They are also good source of protein, iron, folate, manganese and phosphorous.
- Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the top most high antioxidant food.
- Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibres
- Broccoli: Fibre - 5.1 gm per cup. A power packed cruciferous vegetable, full of anti-oxidants.
- Brussels sprouts: Fibre - 4.1 gm per cup. Contains balance of soluble and insoluble fibre apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
- Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk!
- Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fibre. They reduce cholesterol and help ease symptoms of menopause.
- Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
- Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which helps keep the cells in brain and nerves healthy.
Vacations are a brilliant escape from our hectic schedule when we can enjoy our time with our close ones. But vacations also call for one thing and that is fitness. Yes, without the right fitness and physical stature, you will not be able to enjoy your vacation and fall ill.
When we are in the 'vacation mood', it is very often seen that people follow a dietary routine that is absolutely not what they follow at home. Due to the different food and schedule, the diet tends to change. So, here are some healthy eating options that you will be of great help when on vacations.
1. Plan a diet - We know it is difficult to follow a particular diet plan when you are on a vacation. But that is what causes health problems later on. Plan a diet of at least the timings of the meal you have and include some common items which you also eat at home into these meals. Getting a common item to eat helps a lot and does not cause a complete imbalance to the diet.
2. Pack healthy food - When you are on a vacation you would not want to face a stomach upset, right? So, it is important that you pack healthy foods like fresh fruits, dry nuts, ready-made energy bars, etc. These are really good for your body and also keep the proper balance in the minerals inside your system.
3. Think and indulge - Since you are on a vacation, you will get the opportunity to grab a bite of various food items which you would avoid if you were at home. So, always think twice before indulging into different food items that may not be a very healthy choice to make. However, a bite once a while will not do you any harm!
4. Always rely on water - Water is your best friend when you are travelling for a vacation. A sip of water constantly will keep your body hydrated and allow it to function properly. Make sure you have purified water from a safe tank or filter. You can also mix some energy powder into it to ensure that energy salts remain in your body. Many people also eat fruits along with water for energy and filling appetite.
5. Choose vegetarian food - You can always enjoy a nice plate of your favourite meat cooked for you but you must keep in mind that meat is particularly heavy on the stomach.
So, you will need to follow a proper diet plan to compensate the heavy meal you took and that seems to be a bit difficult on a vacation, isn't it? Therefore, try to eat vegetables and veg items on the menu as much as you can because they are light and fresh as well. So, here are the different kinds of healthy eating options that you can choose to follow when you are on a vacation.