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Balance Nutrition

Dietitian/Nutritionist Clinic

santacruz Mumbai
1 Doctor · ₹3000
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Balance Nutrition Dietitian/Nutritionist Clinic santacruz Mumbai
1 Doctor · ₹3000
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It is important to us that you feel comfortable while visiting our office. To achieve this goal, we have staffed our office with caring people who will answer your questions and help you ......more
It is important to us that you feel comfortable while visiting our office. To achieve this goal, we have staffed our office with caring people who will answer your questions and help you understand your treatments.
More about Balance Nutrition
Balance Nutrition is known for housing experienced Dietitian/Nutritionists. Ms. Khyati Rupani, a well-reputed Dietitian/Nutritionist, practices in Mumbai. Visit this medical health centre for Dietitian/Nutritionists recommended by 76 patients.

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07:00 AM - 07:30 AM

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santacruz
Santacruz Mumbai, Maharashtra - 400054
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Ms. Khyati Rupani

PG diploma in clinical nutrition and hospital food service, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist
13 Years experience
3000 at clinic
₹200 online
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BODY TYPES & NUTRITION

PG diploma in clinical nutrition and hospital food service, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
BODY TYPES & NUTRITION
Not everybody’s created equal. Before you start your nutrition regimen, its always a good idea to figure out your Body Type. This will help you tailor your diet better and set realistic and attainable goals.


There are 3 basic human body types:

Ectomorph: They are distinguished by a lack of much fat or muscle tissue.

Mesomorph : This is marked by a well developed musculature.

Endomorph : This is characterized by a preponderance of body fat.

This is how the 3 body types look like:


Everybody is different since we all have different genetic and cultural traits. If everyone ate the same things and started exercising similarly, we would not look the same. This is because each person’s genetic inheritance influences their bone structure, body size, shape, and weight differently.

Thus, every body type should eat differently as per what appeals to them. This will not only maintain one’s healthy weight but also prevent any kind of eating disorders.


ECTOMORPHS:

Ectomorphs are individuals characterized by smaller bone structures and thinner limbs. They are characterized by:

Narrow hips and clavicals
Small joints (wrists and ankles)
A thin build
Stringy muscle bellies
Long limbs
Proper nutrition is very important, especially for those who consider themselves as “Ectomorphs”. It typically means that they have a faster metabolism , a tough time gaining body weight and higher overall caloric needs.

An ectomorph must typically start his or her diet plan by following the main principles for big gains in muscle size and strength.

As an Ectomorph, your ideal nutrition consists of about 55% of complex carbohydrates , 30% good quality proteins and 15% healthy fats.

Ectomorphs’ Ideal Body Type Diet

Avoid fatty foods, especially animal fat, cold cuts, mayonnaise, full-fat dairy, rich desserts, packaged foods, chips.

As an Ectomorph, the ideal nutrition consists of about 55% of complex carbohydrates (whole grains, rice, nuts all vegetables), approx. 30% quality proteins (whey, chicken, eggs), and up to 15% healthy fats cold-pressed virgin olive oil, flaxseed oil and good omega 3 sources like fish and sea food.




MESOMORPHS

Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. They are characterized as follows:

Wide clavicles
A narrow waist
Thinner joints
Long and round muscle bellies
As a mesomorph, you are likely to put on muscle easily and also easy to gain and lose body weight. However, mesomorphs yet need a targeted diet plan that helps them avoid fat gain and improve overall health.

BALANCE is very important for a mesomorph, who falls between an ectomorph and an endomorph. A typical diet for mesomorphs should comprise of 45% complex carbohydrates, 35% good quality proteins and up to 20% healthy fats.

Mesomorphs’ Ideal Body Type Diet

Avoid fatty foods (full-fat dairy, fatty meats, cold cuts, mayonnaise, very rich desserts,) and minimize as much as possible refined carbohydrates (sugars and white flour products), as they cause rapid weight gain triggering a fat-storage metabolism.

As a Mesomorph, you should eat 3 smaller meals favoring foods high in quality protein (whey, chicken, eggs) and complex carbohydrates (leafy greens and non starchy vegetables).

Approx. 45% complex carbohydrates, 35% quality proteins and up to 20% healthy fats; use cold-pressed virgin olive oil and flaxseed oil in salads and get used to cooking with rice bran oil.

Include fish and seafood, as they are good omega 3 sources-omega 3 and weight loss connection is well-known.

In between meals get a healthy snack: fruits (except the sweet ones, like bananas, pineapple, grapes, mango, watermelon), raw almonds, plain yogurt or various smoothies with the right foods for you, as above.



ENDOMORPHS

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. They tend to be naturally less active and thus have more tendency to store energy as fat. Thus, they have a particularly easy time gaining weight but hard to shed kilos. The main characteristics of a Endomorph is:

They look blocky
Wider and thicker joints
Wider hips than the clavicles
Shorter limbs
Out of all the three body types, Endomorphs have the greatest tendency towards roundness. Being an endomorph, obesity is very common in males in females.

“Apple shaped obesity” is more commonly seen in males where there is excess fat in and around the belly, while “Pear shaped obesity” is commonly seen in females with excess fat on the hips and buttocks.

Endomorphs’ Ideal Body Type Diet

As an Endomorph, your nutrition for losing weight should be roughly up to 30% complex carbohydrates (starchy vegetables, brown rice, whole grains), about 45% quality protein (chicken breast, whey protein) and about 25% healthy fats: omega 3 sources (fish, seafood) and ricebran oil, which helps to increase your sluggish metabolism. Also, to keep your metabolic rate up, divide your daily meals into smaller portions so that you have something to eat handy every 2-3 hours.

Avoid as much as you can all types of sugar (including all fruits except berries) and simple carbohydrates like white flour products and pasta, white rice, potatoes, because they cause a rapid rise of your blood sugar level, which, in turn triggers the release of insulin, the fat-storage hormone. Never end your meals feeling completely full.

Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). More fat and protein, less carbohydrate.

A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat.

KNOW YOUR BODY TYPE – YOUR DAILY NEEDS ARE AS IMPORTANT AS YOU ARE !!
24 people found this helpful

PG diploma in clinical nutrition and hospital food service, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
RAGI
The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated form. Thus, substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called tryptophan which reduces appetite.


BROWN RICE
Brown rice is low in energy density.

This means that brown rice can make one feel full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help lose weight as it makes one eat less since it fills one up fast.

Brown rice is rich in fiber.

Fiber aids in good digestion. This translates to regular bowel movement which helps to consistently dispose of what has been eaten. It also optimizes the metabolic function which is beneficial if one is losing weight. Brown rice stabilizes the digestion and prevents constipation, too.

Brown rice helps lose fat.

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice.



PULSES AND LEGUMES :-

SOYA :-
A significant number of research studies support claims that soy protein consumption can help lose weight due to its following benefits :

1) Soy protein helps one feel full and satisfied.

2) Soy protein has a low-glycemic index.

3) Soy protein is a complete protein.


LENTILS :-
Lentils are low on the glycemic index, scoring a 28 on a scale of 100. The glycemic index measures how quickly the body digests carbohydrate-containing foods. Any food that ranks below 55 is considered low-glycemic, or a “slow carb.” Carbohydrates that digest more slowly, like lentils, release glucose into the blood in a steady stream instead of a quick spurt. This keeps the blood sugar levels on an even keel, which means one feels full longer and are less likely to binge on unhealthy foods when trying to lose weight.


EGGS :-

Low in calories :
One hard-boiled egg contains 78 calories, making a good addition to meals if the goal is to lose weight. Also, remember that to lose weight, one must burn more calories than one consumes; therefore, following a diet made up primarily of low-calorie foods, including eggs, is a sensible way to achieve this.

Low in Fat :

With about 5 g of fat each, eggs are appropriate for weight loss, as they make it easy to stay within the recommendations, but don’t forget that fat content increases when eggs are fried or scrambled.


FISH (SALMON):-
Salmon is a good source of omega-3 fatty acids. Fishes like salmon, contain docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Salmon will reduce the amount of triglycerides in the blood and increase the levels of HDL, which are known as “good” cholesterol. HDL works to transport fatty substances out of the body. Increasing the intake of omega-3 fatty acids will correct abnormal blood lipid levels, if used in conjunction with a healthy lifestyle.


RICE BRAN OIL :-
Rice Bran oil contains Gamma Oryzanol and this helps reduce the absorption of cholesterol, and is also high in Omega 6 and vitamin E. Studies have determined that foods high in Omega 6 fatty acid actually help reduce excess body fat. They are also beneficial because they help reduce inflammation.


OLIVE OIL :-
Olive oil is rich in monounsaturated fatty acids (MUFA), which promote heart health by decreasing “bad” LDL cholesterol without reducing the “good” HDL cholesterol. The invisible healers within this “liquid gold” also work to prevent cancer, inflammation, and may even play a helpful role in diabetes and weight loss. Several other studies indicate that monounsaturated fat enhances the body’s breakdown of stored fat.


NUTS AND OIL SEEDS :-

NUTS :-

ALMONDS :-
Almonds are actually low in calories with ten almonds costing one approximately 78 calories. Other than that they’re packed with useful nutrients like Vitamin E, mono-saturated fat (‘good’ fat) and fibre, which is highly satiating and provides bulk to food without adding calories. They are also full of B vitamins and zinc, which helps stop sugar cravings, plus the oleic oil in the nuts cuts hunger very quickly.


WALNUTS :-
Walnuts can form a part of weight management diet as an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if one is into a weight management program.



OIL SEEDS :-

FLAX SEEDS :-
Flaxseeds is very low in carbohydrates and contains high amount of B vitamins, omega-3 fatty acids and fiber. This helps one feel full and keeps one from being hungry for longer periods of time.



CHIA SEEDS :-
Chia seeds are rich in fiber and antioxidants, as well as essential minerals like calcium and iron. Chia seeds are also thought to help keep your waistline trim, by sucking up 10–12 times their weight, forming a gel in the stomach that can curb the calorie intake by making one feel full longer. They also slow the digestive process that breaks down carbs and converts them to sugar, which means fewer carbs feeding the fat cells around the midsection.



AVACADO :-
Research has shown that monounsaturated fatty acids (MUFA’s)are more likely to be used as slow burning energy than stored as body fat.

This slow burning energy and the feeling of satiety or satisfied fullness that one gets from eating an avocado is one of the reasons they are known for reducing hunger and appetite.



APPLE CIDAR VINEGAR :-
Apple cider vinegar helps in control of hunger cravings. 1 to 2 tsp. of apple cider vinegar should be taken with water right before a meal. This helps to reduce appetite because of a fiber compound found in the vinegar called pectin. This substance mixes with the water and expands in the stomach, which causes appetite to be decreased.

BEST FOODS FOR WEIGHT LOSS
53 people found this helpful

BEST FOODS FOR WEIGHT LOSS

PG diploma in clinical nutrition and hospital food service, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
BEST FOODS FOR WEIGHT LOSS
RAGI
The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated form. Thus, substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called tryptophan which reduces appetite.


BROWN RICE
Brown rice is low in energy density.

This means that brown rice can make one feel full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help lose weight as it makes one eat less since it fills one up fast.

Brown rice is rich in fiber.

Fiber aids in good digestion. This translates to regular bowel movement which helps to consistently dispose of what has been eaten. It also optimizes the metabolic function which is beneficial if one is losing weight. Brown rice stabilizes the digestion and prevents constipation, too.

Brown rice helps lose fat.

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice.



PULSES AND LEGUMES :-

SOYA :-
A significant number of research studies support claims that soy protein consumption can help lose weight due to its following benefits :

1) Soy protein helps one feel full and satisfied.

2) Soy protein has a low-glycemic index.

3) Soy protein is a complete protein.


LENTILS :-
Lentils are low on the glycemic index, scoring a 28 on a scale of 100. The glycemic index measures how quickly the body digests carbohydrate-containing foods. Any food that ranks below 55 is considered low-glycemic, or a “slow carb.” Carbohydrates that digest more slowly, like lentils, release glucose into the blood in a steady stream instead of a quick spurt. This keeps the blood sugar levels on an even keel, which means one feels full longer and are less likely to binge on unhealthy foods when trying to lose weight.


EGGS :-

Low in calories :
One hard-boiled egg contains 78 calories, making a good addition to meals if the goal is to lose weight. Also, remember that to lose weight, one must burn more calories than one consumes; therefore, following a diet made up primarily of low-calorie foods, including eggs, is a sensible way to achieve this.

Low in Fat :

With about 5 g of fat each, eggs are appropriate for weight loss, as they make it easy to stay within the recommendations, but don’t forget that fat content increases when eggs are fried or scrambled.


FISH (SALMON):-
Salmon is a good source of omega-3 fatty acids. Fishes like salmon, contain docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Salmon will reduce the amount of triglycerides in the blood and increase the levels of HDL, which are known as “good” cholesterol. HDL works to transport fatty substances out of the body. Increasing the intake of omega-3 fatty acids will correct abnormal blood lipid levels, if used in conjunction with a healthy lifestyle.


RICE BRAN OIL :-
Rice Bran oil contains Gamma Oryzanol and this helps reduce the absorption of cholesterol, and is also high in Omega 6 and vitamin E. Studies have determined that foods high in Omega 6 fatty acid actually help reduce excess body fat. They are also beneficial because they help reduce inflammation.


OLIVE OIL :-
Olive oil is rich in monounsaturated fatty acids (MUFA), which promote heart health by decreasing “bad” LDL cholesterol without reducing the “good” HDL cholesterol. The invisible healers within this “liquid gold” also work to prevent cancer, inflammation, and may even play a helpful role in diabetes and weight loss. Several other studies indicate that monounsaturated fat enhances the body’s breakdown of stored fat.


NUTS AND OIL SEEDS :-

NUTS :-

ALMONDS :-
Almonds are actually low in calories with ten almonds costing one approximately 78 calories. Other than that they’re packed with useful nutrients like Vitamin E, mono-saturated fat (‘good’ fat) and fibre, which is highly satiating and provides bulk to food without adding calories. They are also full of B vitamins and zinc, which helps stop sugar cravings, plus the oleic oil in the nuts cuts hunger very quickly.


WALNUTS :-
Walnuts can form a part of weight management diet as an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if one is into a weight management program.



OIL SEEDS :-

FLAX SEEDS :-
Flaxseeds is very low in carbohydrates and contains high amount of B vitamins, omega-3 fatty acids and fiber. This helps one feel full and keeps one from being hungry for longer periods of time.



CHIA SEEDS :-
Chia seeds are rich in fiber and antioxidants, as well as essential minerals like calcium and iron. Chia seeds are also thought to help keep your waistline trim, by sucking up 10–12 times their weight, forming a gel in the stomach that can curb the calorie intake by making one feel full longer. They also slow the digestive process that breaks down carbs and converts them to sugar, which means fewer carbs feeding the fat cells around the midsection.



AVACADO :-
Research has shown that monounsaturated fatty acids (MUFA’s)are more likely to be used as slow burning energy than stored as body fat.

This slow burning energy and the feeling of satiety or satisfied fullness that one gets from eating an avocado is one of the reasons they are known for reducing hunger and appetite.



APPLE CIDAR VINEGAR :-
Apple cider vinegar helps in control of hunger cravings. 1 to 2 tsp. of apple cider vinegar should be taken with water right before a meal. This helps to reduce appetite because of a fiber compound found in the vinegar called pectin. This substance mixes with the water and expands in the stomach, which causes appetite to be decreased.

BEST FOODS FOR WEIGHT LOSS

BENEFITS OF NUTRACEUTICALS

PG diploma in clinical nutrition and hospital food service, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
BENEFITS OF NUTRACEUTICALS
LET FOOD BE YOUR MEDICINE

You might have come across this word ‘nutraceutical’ and you may have wondered what the meaning of that word is. Nutraceutical may be a food or a part of food that not only provides taste but also provides health benefits, including prevention or treatment of disease. Doesn’t that sound interesting, why we should use those medicines when we have something so natural as our food?


NUTRACEUTICAL= NUTRITION + PHARMACEUTICAL


WHEATGRASS
The first thing that jumps to our mind when we think of wheatgrass is ‘What can a grass do to my body?’ But the truth will blow your mind- wheatgrass is an effective healer because it contains 70% chlorophyll, all minerals known to man and it is loaded with vitamin A, B-complex, C, E and K. it is extremely rich in protein and contains 17 amino acids, the building blocks of protein.


ALOE VERA JUICE
This spiky green gem is a very ancient plant which is known to have medicinal properties. An amazing skin tonic that restores skin’s natural beauty. It also replenishes your body with amino acids. Great source of vitamin A, B1, B2, B3, C, E, folic acid. Aloe Vera is one of the few plants that contains vitamin B12. This doesn’t just end with vitamins but it’s a superb source of minerals like copper, chromium, magnesium, zinc and potassium.


CINNAMON
Who doesn’t like the sprinkling of cinnamon on fresh apple or tea? It’s just one of those spices that tastes awesome. But taste is not the only reason to love cinnamon, it has amazing health benefits too. It can cure arthritis, indigestion, heart disease, weight loss, bladder infection, fatigue, tooth ache, cold, upset stomach and cholesterol. Steep in hot water for a cup of cinnamon tea, place on top of your ground coffee before brewing, add to your breakfast oatmeal or toss in while cooking grains like rice or lentils- various ways and countless benefits.


APPLE CIDER
The ‘mother’ of all vinegars- apple cider vinegar has wide-ranging uses which includes everything from curing hiccups to alleviating cold symptoms and many people have turned to apple cider vinegar to help fight diabetes, high cholesterol levels and it aids in weight loss too (thanks to its acetic acid content.) It is a natural cure for a number on ailments such as diabetes, asthma, migraines, blood pressure, arthritis and stomach illnesses.





TRIPHALA
Triphala, a cornerstone of ayurvedic medicine, is a composite herbal preparation of three fruits- ‘tri’-three ‘phala’-fruits. One of the most important component of triphala is amla or Indian gooseberry which is a tremendous source of vitamin C and a powerful antioxidant. Triphala has anti-bacterial and anti-inflammatory properties. It boosts immunity, relieves constipation, purifies blood, promotes weight loss and improves liver function.


ISABGOL/ PSYLLIUM HUSK
Psyllium husk has a long history of use in traditional and herbal medicines. It is a natural, soluble fiber derived from husks of psyllium seeds. These tiny stuff grows up to 20 times when they reach our stomach and forms a gel-like mass that helps to transport waste to intestinal tract. It also been used to regulate blood glucose levels, lower cholesterol and relieve both diarrhoea and constipation.


GUGGULU
There are ample references to guggul and its medicinal properties in ayurvedic medicine, which describes its use in wide variety of conditions. Some of these are obesity, heart disease, diabetes, arthritis and cholesterol. It also improves thyroid function, fat-burning activity of body and also decreases the risk of stroke.


GREEN TEA
Green tea is one of the most commonly used teas all over the world. While many people enjoy the mild taste of green tea, it may have more benefits than simply being a refreshing beverage. It may help you become healthier and fight certain types of diseases. You can lose weight, avoid flu, boost memory, lower bad cholesterol and even boost exercise endurance with the help of a tea, what more do we need?

https://www.balancenutrition.in/blog/benefits-of-nutraceuticals/
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