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Dt. Bhargava Gopal

Dietitian/Nutritionist, Mumbai

Dt. Bhargava Gopal Dietitian/Nutritionist, Mumbai
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Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; a......more
Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; as a health provider being ethical is not just a remembered value, but a strongly observed one.
More about Dt. Bhargava Gopal
Dt. Bhargava Gopal is a trusted Dietitian/Nutritionist in Bandra West, Mumbai. You can meet Dt. Bhargava Gopal personally at Dr. Bhargava Gopal Mahavir in Bandra West, Mumbai. Don’t wait in a queue, book an instant appointment online with Dt. Bhargava Gopal on Lybrate.com.

Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 42 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Mumbai and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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7 Days Belly Flat Diet Plan

BPTh/BPT
Physiotherapist, Gurgaon
7 Days Belly Flat Diet Plan

7 days flat belly diet plan

For people who have lost their shape can get back into shape for which a perfect plan has to be cut out, it has to be planned in such a way that this plan will enable losing all the unnecessary fat. It has to be understood that this diet plan which is being etched will not include any harmful food which will promote the body in storing fat which usually means foods like sugar, processed foods and alcohol.

This plan which is being made up usually includes foods like lean meat, fish, chicken, turkey and some fresh vegetables, the main part of this plan is that it has been cut out thinking that the body is usually lean and fit nothing like a fat and lazy one. Processed foods are known to contaminate the body forcing additional fat to be stuck at the usually flat stomach, hips, thighs and bum but for the body to quickly lose all the unnecessary fat it is necessary to stop intake of these foods which pollute the body.

Though all the processed food is cut down it is also necessary to first believe that you can do it that have to be supported by some changes to the diet in order to get a flat belly at a faster rate.

Avoid junk food: Keep distance from four main foods which are known to the prime ones to force fat onto the body which are caffeine, refined sugar, alcohol and processed foods. Indulge in fat food weekly once. There is no harm done to the body if any fancy food can be eaten once a week as long as it is not too much and rest of the time only healthy food has to be chosen. Consume fish oil: this is known to burn excessive fat and provide with all the necessary fatty acids. Make breakfast compulsory: breakfast has to be eaten just after an hour from when you wake up and if there is not much time left for breakfast go with nuts and fresh fruits. Say no to heavy meals after 8 pm: do not entertain heavy meals in the evening especially if the body is having a feeling of being slow down.

Apart from the changes made to diet, it is also necessary to indulge in physical activity which also has to be done in a smarter way rather than getting it done in a harder way. For those who are going to exercises should see that they will get more out of less rather than going with exercise throughout the day, hence, here we give you moves to get flat belly which is known to work on the reduction of stress hormones in body which are known to mainly affect middle part of the body.

Breathing squat:

This is a type of physical activity which is known to have positive results for those trying to get rid of their belly fat, for which the steps are given below that will ensure proper procedure to do this exercise.

Slowly work this exercise which has to be repeated for about 10 minutes. Lower your bottom down as far as is possible by inhaling through the nose after waiting for some time exhale slowly then come back up while inhaling at the same time.

Energy push:

This is the exercise which is known to be great for those suffering from digestion which needs breathing to be done slowly and repeated for 20 times

Stand with feet shoulder-width apart and arms in front while the palms are facing down. Inhale while pulling the hands back towards the shoulder. Exhale while pushing the arms back into its starting position.

Leg tuck:

This physical exercise is known to work great for those who want to attain lower abs which have to be repeated 10 times.

Lie down on the back with feet on the floor while the knees are best to inhale and then bring knees into chest while exhaling at the same time. Inhale once again while returning the feet to floor.

Here is a 7-day plan which will help in losing weight and is suggested to begin on the weekend that also provides with sufficient time to get everything all set to go on a weight loss regime that can proceed for two weeks.

So here goes the plan:

Day 1:

Breakfast: prepare omelet with three egg whites and fill it with 75g of spinach and pepper mixture.
Mid-morning snack: sliced red pepper with 100g chicken
Lunch: salad made with grilled chicken breast, red pepper, mixed salad leaves, tbsp olive oil and green beans.
Mid-afternoon snack: Sliced cucumber with 100g turkey breast
Dinner: Steamed broccoli with 100g grilled chicken breast

Day 2:

Breakfast: stir-fried kale with baked chicken breast
Mid-morning snack: sliced green pepper with 100g turkey breast
Lunch: mixed green salad with tbsp olive oil with baked haddock fillet
Mid-afternoon snack: 75g steamed broccoli with 100g turkey breast
Dinner: salmon steak accompanied by steamed green beans and chopped dill

Day 3:

Breakfast: spinach with 100g smoked salmon
Mid-morning snack: sliced yellow pepper with 100g chicken breast
Lunch: garden salad with tbsp olive oil with one grilled chicken breast
Mid-afternoon snack: avocado with 100g turkey slices
Dinner: steamed spinach, broccoli with cutlets or grilled lamb steak

Day 4:

Breakfast: green beans, tomatoes and scrambled eggs made with one whole and two whites
Mid-morning snack: sliced cucumbers with 100g turkey slices
Lunch: salad, tbsp olive oil, spinach, baked cod fillet, tomato
Mid-afternoon snack: grilled courgette and 100g chicken breast
Dinner: tbsp oil with green veg and stir fried 100g chicken breast

Day 5:

Breakfast: sliced avocado with sliced cucumber and 200g turkey breast
Mid-morning snack: sliced red pepper with two boiled eggs
Lunch: mixed green salad with tbsp olive oil, tomatoes and 150g grilled prawns
Mid-afternoon snack: five almonds with 100g turkey breast
Dinner: steamed broccoli with 100g chicken breast

Day 6:

Breakfast: roasted courgettes and peppers with grilled haddock fillet
Mid-morning snack: sliced tomato with 100g chicken
Lunch: green salad with tbsp olive oil and steamed broccoli accompanied by 150g turkey
Mid-afternoon snack: 5 pecan nuts with 100g chicken
Dinner: steamed broccoli, green beans with 150g to 200g steak

Day 7:

Breakfast: steamed spinach, grilled tomatoes and omelette with three egg whites
Mid-morning snack: 5 brazil nuts with 100g turkey
Lunch: steamed asparagus, green salad with 150g chicken breast
Mid-afternoon snack: sliced cucumber with 100g turkey
Dinner: steamed broccoli or orientals with grilled duck breast.

40 people found this helpful

I look like slim but got huge fat on thighs, hips and belly. I want to get rid of these extra fats. What to do? If any exercises or diet plan should I follow?

Masters Of Science In Dietetics And Food Service Management Msc. (DFSM), Certified Diabetes Educator (CDE), Advanced Clinical Nutrition Program, Post Graduate Diploma In Clinical Nutrition And Dietetics PGD, Bachelors Degree In Applied Nutrition Bhsc
Dietitian/Nutritionist, Mumbai
I look like slim but got huge fat on thighs, hips and belly.
I want to get rid of these extra fats.
What to do?
If an...
Hello lybrate-user, fat loss is the result of a holistic approach that includes- 1. Balanced diet rich in proteins and fibre like- egg, chicken, fish, milk, curd, paneer, sprouts, oats, wholegrain cereals and pulses, fruits and vegetables (fibre) 2. Exercise- doing 40-50 minutes of moderate to high intensity activity for 4-5 days/ week will help (walking/jogging/swimming etc. Also being active by getting up from your chair within 1/2 hour, using staircase, parking your vehicle far from your office so that you walk are ways to improve calorie burning 3. Adding good quality fat like nuts and oilseeds-almonds, walnuts, flaxseeds (alsi) will help. 4. Rest for 7-8 hours to rejuvenate your system so it can work efficiently. 5. Water- having about 1 glass water every hour will help in flushing toxins from your system.
2 people found this helpful
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I want to grow up my muscles so tell me that what I have to do for it. I don't know any thing about it. So, please help me.

Diploma in Child Health (DCH), MBBS
Pediatrician, Faridabad
You take good nourshing diet including fruits, green leafy vegetables, paneer etc. In addition to regular exercise. I will advise you not to take any medication for growing muscles.
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From a long time my biceps. Are not increasing its size give me. A solution to grow. It fastly?

Net Qualified In Community Health And Social Medicine, M.Sc - Dietetics and Community Nutrition
Dietitian/Nutritionist, Durgapur
From a long time my biceps. Are not increasing its size give me. A solution to grow. It fastly?
You need to drink whey protein drink along with creatine supplements. It will help you to grow muscle mass faster.
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Hello doctor, I am 34 years old guy, I came to know that I have sugar 4 months back, it was pp 246 and fasting 146, hba1c was 7.8, I controlled my diet and took fenugreek seeds, paneer ke phool for 3 months and checked again, it came hba1c 6.1, fasting 79 and pp 159. But still some times my sugar level goes beyond 200 if I eat more. I am puzzled because I am going to gym and my instructor told me that I have to eat more fat. As my weight reduced almost 6 kgs. I want to increase my weight as well as my want to live sugar free with ayurvedic medicine only. Please provide the solution for my problem. There is no issue with my energy level.

MD - General Medicine, Diploma in Diabetology
General Physician,
Hello doctor, I am 34 years old guy, I came to know that I have sugar 4 months back, it was pp 246 and fasting 146, h...
Hi, You haven't mentioned your body weight and your profession. You are suffering from impaired glucose tolerance. So if you keep your body weight in normal range and eat diet rich in fiber, do regular exercises you may keep your sugar levels in normal range. Its a progressive disease one day things will reach to stage that you will have to take medicine. In case if you are a case of diabetes type one that means you will need insulin to control your sugar. Those patient who are type one diabetes they may loose weight due to deficiency of insulin. Actually your doctor should measure your insulin levels.
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I am suffering from diabetes and I am habitual of taking alcohol please suggest me .

BHMS
Homeopath,
I am suffering from diabetes and I am habitual of taking alcohol please suggest me .
First of all quit alcohol and smoking. Walk regularly for. 40-45 min briskly. Change your food habit. Dnt take sweets. Dnt take too much carbohydrates. For further treatment you can contact me.
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I usually feel very tired even though I don't do anything that requires me to work. I am a student and being tired at all times is really affecting my studies. May I know ways to revive my energy.

MD(EH)/AM/Accupressure
Acupressurist, Chandigarh
Dear lybrate-user As you have mentioned that you are always tired. There are so many reasons like low HB Low BP, stress, indigestion. At present you should take 2/2 teaspoon turmeric with fresh water early morning for two days and call back through Lybrate with the results if you r relaxed and feeling energetic whole the day and for the above mentioned details so that you may be cured.
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As I am terminated from job , I am sitting home and facing a lot of consequences I feel tired as I don't get out of home I feel irritated but I know I am not in depression because the job was not related to my field . I want to know what bad effects one suffers when sitting at home, I also want to know what bad effects I will suffer if I lie on the sofa for long time.

MBBS, MD (AIIMS, Gold Medalist), Diploma in CBT (Glasgow)
Psychiatrist, Delhi
As I am terminated from job , I am sitting home and facing a lot of consequences
I feel tired as I don't get out of h...
You may not be depressed right now but if you continue to sit at home, you might get depressed. Besides physical problems such as weight gain, joint problems can result. So go out, meet a few friends and relatives everyday. make sure you take at least a 30 minute brisk walk daily. Dont think about what has happened so far, focus on what can be done to get your dream job!
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Jldi healthy kaise hote maine bahut try kiya hai par abhi tak healthy hi nhi hua hun.Please tell.

M.sc dietitics and food service management, Diabetes educator
Dietitian/Nutritionist, Bhopal
Jldi healthy kaise hote maine bahut try kiya hai par abhi tak healthy hi nhi hua hun.Please tell.
Hi, do regular exercise. Stop eating junk and processed food. Take 2 banana with warm milk in the morning. Eat soaked dry grapes or dates soaked in warm milk overnight. Include protein rich food in your diet. Take small and frequent meals. No drink before meals. You can consult me privately online on lybrate i" ll give you diet chart. Ok.
1 person found this helpful
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I feeling weakness in my knee's I doubt it is due to excess of masturbation so please help me is there any medicine to cure it or due to deficiency of something in body.

MBA (Healthcare), BUMS
Unani Specialist, Mumbai
There are so many reasons for weakness in your knee. The one of the main reason is deficiency of calcium. You can start calcium tablet once a day for a month or take 5 dates with one glass of milk daily in your breakfast for a month.
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How would I reduce my fast which accumulated around my lower belly. please suggest me the diets.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
How would I reduce my fast which accumulated around my lower belly. please suggest me the diets.
it will take some effort for you to flatten your tummy. I am outlining a 21 day plan for you. If you follow this plan sincerely then you will see a noticeable difference in just 21 days. There are 5 things that you need to do: 1. Eliminate all refined sugars from your diet. This means no sugar in your tea/coffee/milk, no consumption of sugary beverages like coke, pepsi and total elimination of all snacks like biscuits, cakes, sweet dishes. I know it is difficult but remember that you just have to adhere to this for 21 days. If you wish to snack you can have unsalted peanuts, dry fruits, seeds or yogurt. 2. When you get up in the morning, put your pillow aside and lie with your back straight. Put both your legs together and lift them so your legs are at a 30 degree angle with the bed. Maintain this pose of 5 minutes. Keep breathing while your legs are in the air. 3. Eliminate dinner altogether. In place of dinner have a bowl of papaya. You can have a small bowl of yogurt with black salt if you are not able to control your urge. 4. Keep hydrated through out the day. You need to drink at least 10 glasses of water every day. Tea/coffee are not substitutes of water. Minimize consumption of milk. Add raw vegetables to each meal. 5. One 500mg tablet of Calcium D-Glucarate and one tablet of B-Complex every day. If you miss even one of the steps mentioned above during your 21 day regime then you have to start all over again from Day 1. Please bear in mind that it takes 21 consecutive days of performing all the above mentioned steps for the stomach muscles to start toning up.
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My age is 57 yrs. I have a weight increasing (Now a days=72/73 Kgs.) since last one years, so suggest me what to do/not to do for that.

M.Sc - Dietitics / Nutrition, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mohali
My age is 57 yrs. I have a weight increasing (Now a days=72/73 Kgs.) since last one years, so suggest me what to do/n...
Hello, regular exercise avoid sugary drinks, and fruit juices high rich protein breakfast Eat mostly whole unprocessed foods 3-4 ltrs. water intake green tea, coconut water recommended Eat soluble fiber
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Health Benefits Of Honey

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Honey

Health benefits of honey

#1 honey is good for your blood:
Honey influences the body in different ways depending on how you consume it. If honey is mixed in tepid water and drunk, it has a beneficial impact on the red blood cell (rbc) count in the blood. Rbcs are mainly responsible for carrying oxygen in the blood to various parts of the body. The honey-tepid water mixture raises the bloods hemoglobin levels, which takes care of anemic conditions. Iron deficiency anemia is a condition that occurs when dietary intake or absorption of iron is insufficient, and the oxygen carrying capacity of the blood is compromised. The reduced oxygen carrying capacity leads to fatigue, breathlessness, and sometimes depression and other problems. Honey can negate these issues by building the oxygen-carrying capacity of the blood.

Building the level of oxygen in the blood is extremely important because how healthy the body is and how easily it rejuvenates itself depends on the level of oxygen in the blood. Preliminary research has also shown the positive effect of honey on hypertension or high blood pressure. Traditionally, honey is also consumed to reduce the effects of hypotension or low blood pressure.

There is also some preliminary evidence that honey can prevent low white blood cell (wbc) count in chemotherapy patients. In a small-scale experiment, 40% of patients at risk of low wbc count had no recurrence of the problem after consuming two teaspoons of therapeutic honey a day during chemotherapy.

#2 honey is safer than sugar:
There has been a lot said about the negative effects of white sugar on the body. Honey is a great substitute that is as sweet but also safe to consume. Though honey also includes simple sugars in its chemical makeup, it is quite different from white sugar in that it contains about 30% glucose and 40% fructose two monosaccharide or simple sugars with 20% other complex sugars. Honey also includes dextrin, a starchy fiber. This combination helps the body regulate blood sugar levels.

#3 honey is good for yoga practitioners:
For those doing yogic practices, consuming honey brings balance to the blood chemistry and is especially recommended. Regular intake of honey makes the system more vibrant. Taking tepid water mildly laced with honey in the morning before beginning the practice can open the system up.

#4 honey is antibacterial and antiseptic:
Consumption of honey promotes an increase is beneficial antioxidant agents, stimulates antibodies and combats harmful microbial activity. Several studies have also looked at honey in wound treatment. One study used a therapeutic honey that had undergone a special purification process, which destroyed all strains of bacteria in wounds among the study participants. Another study treated wounds and leg ulcers for 59 patients, of whom 80% had not responded to conventional treatment, with unprocessed honey. Except for one patient, all the others' wounds showed improvement. What's more, the infected wounds became sterile within one week of honey application.

In traditional medicine, one of the health benefits of honey includes the treatment of respiratory infections. Daily consumption of honey is used to deal with issues such as excess mucus and asthma.

Clinical research has also shown that medical-grade honey can destroy food-borne illness pathogens such as eschetichia coli and salmonella. Honey has also shown promise in fighting bacterial strains that have developed resistance to antibiotics. Research has shown that honey is effective against methicillin-resistant staphylococcus aureus and pseudomonas aeruginosa. Honey fights infections on many levels making it difficult for pathogens to develop resistance to it. Antibiotics by contrast, typically target bacteria while they are growing, giving them an opportunity to evolve resistance. Honey is also found to disrupt what is known as quorum sensing, which reduces the virulence of bacterial pathogens, and allows antibiotics to take effect.

#5 honey is an energy food:
One of the important uses of honey in traditional medicine is as an instant energy booster. As mentioned above, honey contains many different kinds of sugar molecules, especially glucose and fructose. However, unlike white sugar where fructose and glucose are combined as sucrose and require an additional step in the digestive process, in honey, these two sugars are separate. Thus, the glucose acts as an instant energy source.

The united states national honey board recommends consumption of honey because it contains many vitamins and minerals in small amounts. A list of these include: niacin, riboflavin, pantothenic acid, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.

#6 honey helps with digestion:
Honey helps reduce constipation, bloating and gas, thanks to it being a mild laxative. Honey is also rich in probiotic or friendly bacteria such as bifido bacteria and lactobacilli, which aid in digestion, promote the health of the immune system, and reduce allergies. Using honey in place of table sugar has been found to reduce the toxic effects in the gut of mycotoxins produced by fungi.

#7 honey combats skin and scalp infections:
There are many health benefits of honey on skin and scalp wellbeing as well. In a small-scale study with 30 patients that looked at the effects of honey on treating seborrheic dermatitis and dandruff, participants applied diluted crude honey every alternate day by gently rubbing their problem areas for 2-3 minutes. The honey was left in place for three hours before being washed off with warm water. All the patients showed improvement with the treatment. Itching was relieved and scaling disappeared in a week, while lesions disappeared in two weeks. The patients' hair loss situation also improved. What's more, patients who continued the treatment for six months by applying honey once a week did not suffer from a relapse.

#8 honey helps children sleep soundly:
Preliminary results from several studies indicate that honey can improve the quality of sleep in children. Based on parents' opinions, the studies concluded that honey reduced cough among children during the night and helped them sleep more soundly.

Honey should not be given to infants under 12 months of age due to the risk that it may contain spores of the botulism bacteria that can lead to infant botulism. These spores are found in dust and soil and could find their way into honey. An infant's system is still not geared to defend itself against this kind of infection.

Uses of honey in siddha and ayurveda
Perhaps no one has explored honey's benefits in as much depth as indians have. Honey was considered to be nature's gift to mankind and was prescribed as an essential ingredient of every kitchen. It was seen as an important part of the diet for anyone over 12 months of age. Honey was considered a predigested food, and was said to be easily digested by human beings. One of the uses of honey in both ayurveda and siddha is as a vehicle for medicines. When mixed with honey, medicines are easily and quickly absorbed by the body, and they spread across the system through blood circulation. Honey is also said to maintain the potency of a medicine and prolong its effectiveness.

Traditional remedies and uses of honey

Honey water
1-3 teaspoons with a glass of room temperature water, twice a day nourishes tissues and helps alleviate weakness in the nervous system. 1-3 teaspoons with a glass of lukewarm water provides instant energy and helps in weight management.

Topical uses
Honey smeared over abrasions promotes quicker healing and minimizes the scar.

Benefits of honey and lemon
Twice a day, for 20 minutes each, apply equal parts of honey and fresh lemon juice on the face topically. This can remove black marks on the face.

Ginger honey drink

Brew #1
Beat ginger and crush it to extract juice. Leave the juice for 15 minutes in a glass container. Leave the sedimentation and store the clear juice in a refrigerator for 5-6 days. Mix two teaspoons of this ginger juice and two teaspoons of honey and consume it in the morning every day on an empty stomach. This helps purify the blood. It can be consumed for 48 days once every 6 months.

Brew #2
Wash fresh ginger and peel off the skin. Cut ginger into small pieces, soak it in honey in a wide mouth glass bottle. Cover the bottle mouth with a thin, white, cotton cloth and keep in the sun for 12 days. Consume 2-4 pieces daily in the morning and evening to get rid of any indigestion issues.

Brew #3
Mix four teaspoons of ginger juice, four teaspoons of honey and two teaspoons of lemon juice in three-fourths of a cup of water. Consume. This helps reduce your susceptibility to cold.

Heart care
Take fresh juice of one pomegranate and add one tablespoon of honey in it. Consume every day in the morning on an empty stomach. Make holes in dates by piercing them with a needle. Soak in honey and consume 2-4 dates twice a day.
Honey remedies for cold

If you suffer from cold-related diseases or are one of those who has to deal with blocked nostrils every morning, the consumption of neem, pepper, honey and turmeric can help to a great extent. Here's a couple of simple remedies.

Option 1: roughly crush 10 to 12 peppercorns and soak them in two teaspoons of honey overnight (8-12 hours). Consume the peppercorns in the morning and make sure to chew them well. You can also add some turmeric to honey.

Option 2: grind neem leaves to a paste and roll the paste into a marble-sized ball. Dip the ball in honey and swallow it every morning on an empty stomach. Don't eat anything for the next 60 minutes to allow the neem to pass through the system. This also helps with other kinds of allergies such as skin or food allergies. Neem has many medicinal qualities and this practice is highly beneficial. If you find regular neem leaves too bitter, tender neem leaves can also be used.

Watermelon-ginger-mint cooler
Here's a cool recipe with honey and watermelon that can be a great boon during summer months.

Ingredients
A quarter of a watermelon1 inch piece of ginger cup fresh mint leavessalt to tasteblack pepper powder to taste3 tablespoons honey
Method

Peel the watermelon, deseed and chop roughly. Toss the pieces into the jar of a blender. Peel ginger, crush and add to the jar. Add the mint leaves, salt, pepper powder and honey. Blend everything together till smooth. Pass the contents through a strainer. Pour the juice into glasses and serve.
To finish off the article, here are a few facts about honey and bees in general.

About 25, 000 species of bee are known to exist, of which many are unfortunately under threat of extinction. Almost 80% of food in the supermarket is there as a result of bee-pollination. The first record of human beings collecting honey comes from 6000 bc! this is depicted in a cave painting in the cave of the spider in valencia, spain. It takes about 10 million trips foraging for nectar, or the equivalent of 1.5 round trips around the world, for honey bees to produce the equivalent of 500 grams of honey.
Editor's note: isha shoppe stocks several honey-related products. For delivery in india, here's a list of food items and bodycare products. For delivery in the us, here's a list of bodycare products.

29 people found this helpful

My grandma is 62 years old and her left side vein has become very thin. Doctor has suggested ngo past. Please tell me what to do now?

MBBS
General Physician, Mumbai
Angioplasty has to be done if there is blockage of arteries which is causing the symptoms and by doing it we might reduce her symptoms and your treating dr is the best person to take a judgement
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Am getting tired every day for working in site which type of food I have to take for getting energy while doing that work.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
Am getting tired every day for working in site which type of food I have to take for getting energy while doing that ...
To remain healthy while doing field job you should follow 3 steps in your life 1.BALANCED DIET 2.EARLY MORNING BRISK MORNING WALK for 30 minutes and 10 minutes evening walk after Dinner 3.DRINK 6-8 Glasse of water daily. As 60% of our body is made of water, it acts as a carrier of essential nutrients inside our body. Loosing as little as 5% of body's weight as water can cause headache, fatigue and lower your muscle strength. To stay healthy, an adult should drink at least 8 glasses of water everyday. Balanced Diet= 60% Carbohydrates + 20% Fats + 20% Proteins 1. Carbohydrates: Our main source of energy. Stored in liver and muscles. Carbohydrates are used the most by our body duringexercise. Hence, it is important for people who exercise regularly to consume a diet rich in carbohydrates. (a) Instant/rapid carbohydrates energy sources: Banana, Milk, Sweets, Sugarcane juice. (b) Slow carbohydrates energy sources: Beans, Bread, Cereals, Potato, Pulses, Rice. 2. Proteins: Essential for growth, repair of muscle, skin, hair and body tissues. Protein deficiency leads to low immunity, hairfall, feeling of tiredness. Proteins are not stored in our body as any excess protein is converted to energy or fat. Hence, a person requires protein intake every day. When the body does not get enough carbohydrates to fuel itself, it falls back on protein bank. That is why people who follow starvation diets or go on fasting lose muscle tissue. (a) Major protein sources: Egg white(white portion), Milk, Soybeans/Soymilk, Fish, Cheese, Tofu. (b) Other protein sources: Beans with wheat, Nuts, Curd, Yogurt (Dahi). 3. Fats: Required and healthy when taken in small amounts. Excess fat leads to weight gain, increase in bad cholesterol (LDL) and heartproblems (a) Major fats sources: Egg yolk (Yellow portion), Avocados, Whole Milk, Butter, Cheese, Nuts. (b) Other fats sources: Corn, Vegetable/Olive oil, Biscuits, Flaxseeds(San Beej). 4. Vitamins and Minerals: Critical for normal functioning of organs and processes within our body. They do not provide energy directly but work behind the scenes to break down food into energy. 5. Fiber: It helps retain water and in making our stools softer to avoid constipation. Intake should be 25 to 35 grams a day. 6. Calories: A measure of how much energy food or drink contains. On an average, a man needs around 2,000 calories a day and a woman 1700 calories a day to maintain his weight and good health. Number varies by person depending upon weight, age and how active the lifestyle is. 7. Guideline: Each day have 3 main meals, 2 snacks, 5 pieces of fruit and at least 1 glass of milk.
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I'm a working female and have not time for exercise. I want to lose upto 12 kilos in 2 months and currently weigh 85 kgs. Please tell me how to achieve my target.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Ulhasnagar
I'm a working female and have not time for exercise. I want to lose upto 12 kilos in 2 months and currently weigh 85 ...
Reducing weight requires firm determination dat you have to do it anyhow. Follow this to reach your target of 12kgs in two months: ■start your day with fresh fruits. ■ eat your breakfast like your meals. Must be very filling. ■lunch also you can eat 1roti/1bowl rice with the veg of your choice n salads. ■ replace your dinner with only home cooked soups (not ready made soups) or salads n nothing more than that. Some tips>> ● avoid fried foods, sweets, outside food, n carbonated beverages n processed food items. ●cook your meals in just four tbsp of oil. ● drink water before you eat something ●avoid nibbling between meals. ● green tea or any herbal tea to burn your calories must be consumed twice a day. ●Take lemon shots twice a day to suppress hunger. ● switch to healthy foods while choosing your days menu. N lastly follow this seriously for two months. Revert for more detailed menu plan n variations you can use in your cooking.
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What are the chances to increase the weight if I follow diet plan and don't perform exercise regularly?

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
What are the chances to increase the weight if I follow diet plan and don't perform exercise regularly?
Possible but not the good weight. Chances sre you could end up gaining fats and not essential muscle mass and bone mass.
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I'm unable to increase weight since couple of years, give me some domestic ways to increase weight l, I'm 19 male.

DHMS (Hons.)
Homeopath, Patna
I'm unable to increase weight since couple of years, give me some domestic ways to increase weight l, I'm 19 male.
Hello, You should take, 1200-1600 calories through dietary regulation •  Tk, apples, carrots,cheese, ripened mangoes, soya been, peas, potatoes,rajma, papaya,bananas, milk,pumpkins, tomatoes,spinach, almonds,walnuts, chicken soup, to provide amino acid, omega-3 to feel healthy.  *  Tk, banana with hot milk and butter in d breakfast. - * Add, ghee in lunch with sprouts, salad, & fruits, providing adequate nutrition. - - * go for aerobics for 30 mnts. - * Go for meditation ,yoga to reduce your stress and to nourish cells, tissues to enshape your body & to restore your energy, lost.   •go for cycling, jogging,skipping, hanging on a bar in a garden, either. •Tk, plenty of water free from contaminants to eliminate toxins &'regulate your metabolism to absorb protein, preventing constipation vitamins, minerals, energy & other important substance essential to upkeep ,repair & energise the body, preventing constipation. - *Tk, your diet b easily digestible, simple, non - irritant, on time. - *Tk, Homoeo medicine which r gentle in use, acts rapidly without any adverse effect, thereof. @ AlfalfaQ-10'drops, thrice with little water. Ensure, sound sleep, for 7 hrs, at least in d night.   •Your feedback will highly b appreciated for further, follow up, please. Tk care.
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Whether protein rich diet is advisable for me who is aged 77 years and diabetic since last 40 years ?Diab. Is under control with insulin.

PGDHM, PGCDM, MD - Internal Medicine, MBBS
General Physician, Ahmedabad
In diabetes we can give protein rich diet, unless there is no other co morbotiy like Diabetic Nephropathy or allied disease. Thanks Dr J Rangwala
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