Veda Physiotherapy & Nutrition Clinic

Hello,

My name is Dr. Lochan Arora, dietitian. Aaj hum bat krenge general inquires ke bare me jahan patient puchte hain ki hum apni diet me kya changes keren. Aaj hum apko diet ke do's and don'ts batayenge. Sugar apko avoid krna hai. Next is vegetables. Aarbi, aalo, gajar, matar, chole, rajma apko nhi khana hai. Seasonal vegetables aap opt kar skte hain so that apka nutritional content bna rhe or koi deficiency na ho. Next is fruits. Apko mango nahi khana hai kyuki high sugar content hai. Anar aap thoda hi khayen. Except these, you can have apple, pear, peach, papaya, mausmi aap le skte hain. Aap diet chocolates bhi kha skte hain. Lemon water or jeera water you can have in between. Apko alcohol avoid krna hai. Jyada dry fruits apko nhi khane hain. Apko almonds, walnuts, 1-2 raisins and figs se haemoglobin bhi acha rhega. Daal apko 2-3 days hi in a week lena chaiye. Agar joint pain ka problem hai apko to daal apko kam khani chaiye. Agar apko joint pain or uric acid ka problem hai to apko vinegar, anwla avoid krna hai.

Fruit juices avoid keren and go for fruits taki apko fibre content acha mile. Curd and paneer aap le rhen hai to ye single tone milk ka hi hona chaiye, Agar aap bread jyada khate hain to gluten free breads lijiye. Wheat bread hi len and brown or white bread na len. Agar sweet toth ka problem hai to thoda sa jaggery or brown sugar aap le skte hain. Lunch and dinner ke bich me kafi gap aa jata hai to aap thoda munching kren but dhyan rkhen ki aap jyada weight bhi gain na kren. Munching me you can have, white bhel, dahi bhala, bhuna channa, salads, subway, veggie delight, roasted chicken, 2-3 boiled eggs.

Next query hoti hai ki party jane ke baad bhi aap weight gain krte hain. Party me jayen to tandoori roti len but without butter ke sath aap seasonal vegetable lein. Mushroom tikka or paneer tikka aap le skte hain. Salads or sprouts salads aap lein. Matka kulfi, meetha dahi aap le skte hain agar aap salt avoid krna chahte hain. Thodi thodi chizon ka dhyan rakhen jis se aap acha diet follow ker payein. Agar apko diet plan chaiye to aap mujhse contact kar sakte hain.

Thank You.

Hello.

My name is Dr. Lochan. I am a physiotherapist in musculoskeletal and a dietitian.

Today we are going to cover a very important topic and a very in topic, keto diet and high protein diet. First of all you need to understand what is protein? Protein it is a body building block it gives you energy or turn into fat. But our body can’t consume too much of amino acid and proteins which can be used later on so ultimately if you take high, access of high protein diet it will convert into fat. So keep in mind whatever protein you are having it should be the optimum quantity just not to gain your muscle it will gain your weight again otherwise. Yes with the protein diet you can lose faster, what only you need to do, you only need to cut the portion of carbs and make a portion for protein. Now the question is how much protein do you require on daily bases. Only 30% of the calories you require for the protein on the daily basis. For example 1 gram of protein is ok for 1 kg of weight. If your weight is 60 kg you need only 1 gram of protein. Just keep in mind not to take too much weight otherwise this can cause side effects which will tell you in a later stage. Second if we are talking about carbs, 50 to 150 grams of carbohydrates are sufficient for daily basis for a good weight loss. Now if we discuss the side effect of high protein diet, there can be many disorders it can effect on the fitness level. That is the main reason why people come to us and say we are having a multiple joint pain, we are having some dehydration problems, and we feel fatigue instead of taking high protein diet. So what are the side effects? High protein diet stores in your body and weakens your kidney. I can cause a damage to your kidney. How because high protein intake causes dehydration because kidney works continuously to wash out all the extra protein through urine and causes dehydration ultimately. So you should provide access of high protein to prevent other body organs. Second it can cause access of body fat it can cause a very important disorder which is a multiple joint pain. Multiple joint pain is condition in which you affect with arthritis rheumatoid arthritis reduction in joint space, lubricant can get reduced and you feel pain all the time. Then people say after doing gym they are having pain but when we were doing exercises because protein you were absorbing. Now if you are not doing exercises protein gets collected and causes joint pain. So you should provide high protein diets. And lastly we are going to discuss the conditions in which you should avoid keto diets and a high protein diet, it is very much important for every person to know your metabolism what can suit on your body. Condition are like if you are having already kidney effected like high creatinine level, if you are diabetic, if you eye side is too much weak, if you are having arthritis, if you are already having, multiple joint pain not only taking protein can improve your pain but it can cause more pain it can degeneration, then ultimately ligaments rupture, then problem can start because I am a physiotherapist. We see daily patients related to diet, related to physio, related to pain, they come so we correlate what can be the issues. So we avoid high protein diets. It should be taken again I am saying it should be taken in an optimum quantity. So keep in mind take proper portion of carbs, proper portions of fats, proper portion of protein all together.

Thank you for watching our video if you need a detail diet plan related to metabolism related to any deficiency of your height, weight you can us. Thank you so much.