Diseases and Symptoms

Diseases and Symptoms

With our lives continuing to be pretty busy all engrossed in daily activities, we tend to forget to maintain our bodily machine that each one of us possess. And this is when we start to disturb our body thus welcoming all sorts of diseases. Today we will look into few common diseases and their symptoms in order to take immediate medical action. 1. ANEMIA: A disease associated with low level of Hemoglobin in our blood. What is Hemoglobin? It is made up of protein called globulin chains that is present in red blood cells and helps to carry oxygen from our lungs

Indian diet chart for weight loss

Indian diet chart for weight loss

Indian weight loss diet: You must believe what you are about to read. I have been running through several forms of exercise and diet programs and tried my best cutting down on calories and checked every week which plan really helped me lose pounds while I weighed myself. Trust me people there is nothing known as universal diet plan that will help you lose extra pounds if you are trying to shed and nothing which can be the master diet plan for every type of human body. Losing weight depends on many factors like your activity level, age, gender, current

Get stomach bloating remedies

Get stomach bloating remedies

It really used to get me screaming with bloated stomach that makes me look very fat at my belly area. Well! below practices should work wonders for you and get you all set for the party dress. 1. Avoid Constipation and get bloating remedies: Consume lots of fibre, fluids and stay active during the day ensuring that you include a regular exercise routine in your life. These can definitely help you get stomach bloating remedies. When I say lots of fibre, I mean 25 grams for women and 38 grams for men. You can get this from whole grains, fruits, vegetables, legumes,

Egg Protein

Egg protein

Egg protein the white part is a clear alkaline solution contained in an egg that constitutes 50 % of protein content. One boiled egg white contains 6-7 grams of protein and has 16-17 calories. Other contents in an egg protein are: Sodium (55 mg) Calcium (2.3 mg) Folate (1.3 mcg) Potassium (53.8 g) Selenium (6.6 mcg) Magnesium (3.6 mg) Phosphorus (4.9 mg) Our daily egg protein intake should be = 0.8 grams * our body weight (in kg) What is sedentary living? If you live a lifestyle that does not include

Health tips for the new year

Health tips for the new year

Each one of us have been promising and making resolutions to do something new and constructive, every new year.  But, lemme ask you all, “Did we ever consider to live an active life than the past year? Did we take up any resolution which is for ourselves, so as to live a healthy life, a life better than the last year when you have to visit your doctor rarely?” If yes, then I must say we are getting keen to stay fit and are learning how important it is to stay active and live a “happily ever after life” just like in movies

Management of stress

Management of stress

Did you ever know that stress can be fatal? So, why not learn tricks for management of stress to stay away from it FOREVER. Causes and Management of stress: Personal: Learn about management of stress as these days we live a life full of rush hours. If you are going through any of these situations in your life you might feel stressed: Self health issues Family health issues Relationship problems Major life changes like change in city of living, marriage and cultural changes job change etc Stress in family due to financial crunch Conflicts in beliefs and values between family members Difference

Home fitness

Home fitness

Home fitness is possible with HIIT programs. Many of us think going to a gym is the last solution for weight loss and which requires dedication to get those muscles worked out at least 5 days a week. I must say partly you all think right, when we are talking about activating our muscles and home fitness. However, we don’t really need to join a gym when we are planning to lose fat%. It is always great first to lose those extra fat% from the body and then hit the gym for muscle growth. Now, let’s see why do we

The best diet plan

The best diet plan

Who doesn’t want to enjoy food during celebrations?  Christmas, New year and many other occasions are coming up and you can imagine the pressure on our body as it will have to handle all those lovely dishes in order to digest well and still keep us happy with the best diet plan! I know, even I used to be scared thinking of all those planned trips, vacations and picnics and yes not to forget the increased number of functions even at your offices as the best diet plan would be missing somewhere. So, the questions here is how to still maintain

Best digestive aid

Best Digestive Aid

If you are one of many people who always wanted to get a remedy in the form of best digestive aid, then you must read this. Learn which food takes longest to digest and what is the best way to combine food to obtain better digestion. Always make sure that food is eaten in right order, considering the time taken for digestion. List of food in order of time taken for best digestive aid: 1. Juices(fruits and vegetables): 15-20 minutes Example: Fruit juice, Vegetable juice, Vegetable broth 2. Semi-liquid blends: 20-30 minutes Example: Blended salad, Blended veggies or fruits 3. Fruits(whole): 20-40 minutes Example:

Source of vitamin

Source of Vitamin

It’s time to learn about the best source of vitamin, as these days people tend to pick those multivitamins from the nearby pharmacy and still not include them in diet. Note: This article is an extension to one of the previous articles: Minerals for Health. Source of vitamin are required for normal growth of human body and human beings obtain vitamins from food as it cannot be synthesized by the body. Vitamins are either fat soluble or water soluble. Let’s see what are the great source of vitamin? Fat soluble vitamins include Vitamin A, D, E and K. These can be stored

Indian diet chart for weight loss

Indian weight loss diet:

You must believe what you are about to read. I have been running through several forms of exercise and diet programs and tried my best cutting down on calories and checked every week which plan really helped me lose pounds while I weighed myself.

Trust me people there is nothing known as universal diet plan that will help you lose extra pounds if you are trying to shed and nothing which can be the master diet plan for every type of human body. Losing weight depends on many factors like your activity level, age, gender, current weight, height, metabolic rate and your medical condition.

Our body is different from the other person who is right now most probably standing or sitting next to you. So, stop listening to others or following a strict routine by eating the same boring stuff every day and believing that it will make you proud someday, showing reduced weight on that weighing machine.

I am not trying to discourage you here but give you the secret that will work for every type of body. After all you will be the owner to decide how do you want to combine the ingredients and make yourself a special meal, as you get to play with macro and micro nutrients.

Well, you need to read carefully now on.

  1. Never feel that you are demotivated when you see the scale reading same weight for a week or two or even three weeks.
  2. Make sure you don’t skip you breakfast or any of the meals.
  3. Try to stick to the same timing for your breakfast, lunch and dinner and even snacks.
  4. Each of your meals should be 300 calories each other than snacks.
  5. Your snacks will have to eaten twice: one should be after your breakfast and the other should be after your lunch each with 100-150 calories.
  6. You can treat yourself with hot or cool green tea and herbal teas.
  7. Very important to stay away from outside food. Avoid eating too much of starchy vegetables such as potatoes, cabbage, and cauliflower.
  8. You can take multivitamins as supplements as prescribed by doctors.

Low calorie diet chart benefits:

  1. Boosts metabolism and induces fat burning.
  2. Provides well-balanced and nutritious diet (Vitamins, minerals, essential fats, and nutrients).
  3. Keeps you active and motivated for your long day.

To start off let’s learn to calculate the BMR (Basal Metabolic rate) which helps to determine the calorie requirement for your body.  (http://www.bodybuilding.com/fun/bmr_calculator.htm)

Another important fact is that you should work on your diet plan such that it creates calorie deficit in the body and at the same time ensure that you eat a balanced diet.

When you reduce your calorie intake way below what your body requires it triggers your brain to slow down metabolism and the body will start conserving fat and extract energy from muscles instead. This is what happens when you do not do your research work. So, it is very important to know your limit of calorie deficit. Some may have to reduce by 500 calories and for others even reducing 200 calories does the magic.

Now, when we are learning about calorie intake we need to focus on calorie burnt as well, as this is how the body will get the best benefits while you are trying to lose weight.

Food with low calories:

Simple carbs that is white for our eyes is what you would want to stay away from like white rice, white sugar, white flour, soda, fruit juices and baked goods as these make you fat.

Indulge on complex carbohydrates such as brown rice, wheat flour, beans (preferably black), lentils, legumes, fruits and vegetables allowing weight loss.

Proteins increases muscle mass. The egg whites and low-fat dairy are great for you. Focus on good sources of food to build your 1200 calorie diet plan and you are good to go.

1200 calorie diet menu:

Well now you would want to get another handy detail around the tiny healthy meal plan that often people talk about to be taken in short intervals. This is actually how you keep up the metabolic rate high and allows burning calories.

I am gifting you a sample of a 1200 calorie Indian diet plan for weight loss (both vegetarian and non-vegetarian).

[Note: Before even hitting on to this routine you must learn that it is for those who have consulted their dietician.]

Vegetarian diet includes:

Veg diet chart

Veg diet chart

 

Non-vegetarian Diet Chart:

Stay away from red meat.

Non-veg diet chart

Non-veg diet chart

I know it is hard to do so. Even I failed at times. But then, I have my family who keeps me motivated even on the cheat day. Yes! That’s right, I will tell you your cheat day meals as well. That’s a relief isn’t it?

Weight loss cheat diet:

Vegetarian:

  1. Ice cream – 1 smallest size cup (keep it before lunch)
  2. A slice of small size homemade pizza (replace cheese with paneer)
  3. 1 small cup of pasta (try making it yourself at home) with 1 tsp of grated cheese
  4. Vegetable biryani prepared in olive oil (1/2 bowl serving)
  5. Dal makhani, paratha, paneer dishes all made with no cream and ghee.
  6. You can snack with milk shake 1 glass [just one time]
  7. Eat tiny Pakodas [only 4-5 pieces], samosas [only 1 piece], veg puff [only 1 piece] and all oil fried stuff replacing oil with air fry process.

Non-Vegetarian:

  1. Chicken tandoor
  2. Egg/Chicken biryani [prepared in olive oil]
  3. Chicken noodles prepared at home with no ajinomoto or MSG [1 small bowl]
  4. A slice of small size homemade pizza (replace cheese with paneer)
  5. 1 small cup of pasta (try making it yourself at home) with 1 tsp of grated cheese
  6. Paratha, chicken dishes all made with no cream, butter and ghee.
  7. You can snack with milk shake 1 glass [just one time]
  8. Eat tiny Pakodas [only 4-5 pieces], samosas [only 1 piece], chicken puff [only 1 piece] and all oil fried stuff replacing oil with air fry process.

The purpose here is to replace all the unhealthy ingredients with healthy items and still enjoy your cheat day eating all the food that you have craved for entire week.

You follow this and you win the game while I help you with the meal options and you can change the game.

Eat healthy and Stay fit with my free recipe book.

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