Dieting Fundamentals

**Many women grumble about weight loss that it is one of the most distressing and strenuous things to do. Contrary to the popular belief, losing weight is quite an easy task if one is aware of the dieting basics. It s simple – keep a check on calorie intake. The key to weight loss is burning more calories than consuming. Simply put, one should start exercising more and stop eating junk – sugar, red meat, soda, cheese, to name a few.

**Eating fruits and vegetables is a healthy choice, recommended by many dieticians. Indeed it is. But in order to maintain a nutritional balance, the body also requires dairy products and meat which are downright neglected by many women. Yes, cheese, butter and chicken wings add a few more inches to the waistline. However, some dairy and meat products are not only healthy, but also add no extra flab to the body.

**Switch red meats with white meat poultry, fish and egg whites. Fish is an excellent source of protein and omega 3 fatty acids and contains least amount of calories – definitely a better choice than other meats. White meat and egg whites are rich in protein and protect us against cardiovascular diseases. All these are low in fat and sugar, and contain essential nutrients.   

**When cooking, one should stick to grilling and baking rather than frying which adds calories to the food. Cooking in oil, ghee or butter also increases the amount of calorie; hence, one must eat her vegetables and fruits raw or boiled. One should drink vegetable juices whenever possible and avoid fruit juices strictly because fruits are most beneficial when eaten whole.

**Spinach, beetroot, cucumber, gourd (louki), broccoli, cabbage, strawberries, apples, oranges, papaya, pomegranate, watermelon and guavas should be included in the diet. They are all rich in fiber, antioxidants, and minerals and provide adequate nutrients. Dalia is good option for breakfast. A glass of low fat milk and a cup of curd must be included in daily diet.

**Never eat upto the point where the stomach begins to feel full because stuffing isn t the right approach. Get rid of the old routine – breakfast, lunch and dinner and split them in five to six meals a day. As the food portions are reduced, one steers clear of overeating. Saturated fats, Tran’s fats and sugar are the main culprits, try and stay away from them. Switch sugar with honey and fats with protein and water. These two give a feeling of being full and curb appetite.

**Speaking of appetite, don t starve. Eat whenever hunger strikes, just choose a healthy snack over a cheesy one. Body burns more calories when the stomach is full. If it s full with calories, it will burn only the calories in the stomach and if it s full with protein and minerals, it will burn calories that are accumulated in different parts of the body. Exercising is just as important as eating right. Yoga, cardio, weights or even strenuous household chores, anything will do as long as it helps burn calories.

Indian Foods that cut out fat

Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.
Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.
Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.
Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.
Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.
Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.
Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Moong dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption.
Honey : It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.
Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss.

 

 

The GMC Diet Plan Veg

GM Diet Vegetarian Preparation

To prepare for the vegetarian GM diet plan it is important not to consume alcohol a few days before and during the diet schedule. This is because alcohol increases the body’s uric acid content which in turn leads to water retention and blocks the natural detoxifying processes from taking place.
Drinking up to 10 glasses of water is recommended for GM diet practitioners. Since they will not be consuming as much carbohydrates as they normally do, water would serve as their main source of energy throughout the day. Water also speeds up metabolic processes in the body and through this the unwanted pounds can be eliminated naturally.
To those who have already been through this diet plan, it is advised to take a 2-3 day break away before resuming the method. This is to allow the body to fully adjust to its new nutritional intake system and not get overwhelmed with the sudden change of events.

Schedule for GM Diet Vegetarian

Similar to the typical GM Diet, the vegetarian version of GM diet also requires you to follow a seven-day schedule

• Day 1. Only fruits. Just like in the regular GM diet, only fruits are allowed to be consumed on the first day. All fruits can be consumed in generous quantities except for bananas, as they are high in carbohydrates and potassium. Water intake should also be observed at 10-12 glasses during the whole day.

• Day 2. The second day involves potato and vegetables. A cup of baked potato would serve as the body’s main energy source for the day, and then it can be followed up with vegetable dishes during lunch and dinner. Vegetable soup is highly powerful during this day, as it provides all the energy the body would need.

• Day 3. Fruit and vegetables. Fruits and vegetables may be served the whole day, from breakfast to dinner, including midday snacks. Fruit juice can also be taken aside from water, although no bananas or potatoes are allowed.

• Day 4. Bananas and milk. Banana and milk combos may be consumed all day, with vegetable soup servings during lunch and dinner. Banana and milk may be taken in the form of shakes, during breakfast and midday snacks.

• Day 5. Brown rice and tomatoes. Instead of beef, brown rice is used on Day 5. One cup of rice is good to last for the day together with tomatoes in order to induce cleansing.

• Day 6. Brown rice and vegetables. On this day mixed vegetables may be consumed all day, together with one cup of rice.

• Day 7. Up to two cups of brown rice may be consumed, together with fruit and vegetable servings.

By the end of Day 7, you should be feeling much lighter and look more glowing. This is because the detoxification effects have already taken place and the body has already shed off at least 2-3 kg or about 10 lbs.

Weight Loss Diet

This is one good diet program I have observed by googling .Hope this may help some one really want to loose weight 

in a healthy way.

Early Morning

Start your day with lemon juice and honey in lukewarm water; this helps your body to get rid of harmful acids produced by the body.

Breakfast

Choose any one or two from the following options

Egg white omelet (2) + 2 slices of brown bread,

Milk (Skimmed Milk) +Cornflakes/ Oats /Wheat bran

Fruit salad / Sprouts.

Vegetable Poha / Upma

Skimmed milk cottage cheese + Brown Bread

Pre Lunch

Take black coffee before the afternoon meal this helps in boosting metabolism.

Lunch

Boiled / Roasted Chicken/ Soyabean (200 grams) +Brown Rice (1/2 plate) / Chapatti (1)

Boiled Dal +salad + Brown Rice (1/2 plate) / Chapatti (1-2)

Take Probiotic curd (100grams) as it helps in digestion.

Vegetable Daliya

Evening

Take some citrus fruits to satisfy the hunger pangs in the evening,

Green tea with two Marie Lite biscuit

Boiled Channa

Dinner

Choose any one or two from the following options

Boiled Soybean Nutrela/ soup + salad,

Boiled Egg White (3) + Vegetable clear soup

Chicken or Tuna salad.

Boiled Dal

Vegetable Daliya

Pre Bed –time

150 -200 ml of skimmed milk.

Beside the above diet keep in mind the following points-

• Avoid heavy dinner; maintain at least 3 to 4 hours of gap between meal and sleep.

• Replace cold drinks with coconut water, vegetable soup or butter milk

• Drink at least 2 to 3 liters of water everyday

• Fibre is excellent for weight loss , so consume more of raw vegetables and fruits

• All carbs are not bad; avoid simple carbs like sugar, sweet and processed food.

• Never skip meals.

• Avoid Bakery products.

• Replace Chicken Tikka with Chicken Salami

• Avoid taking water along with the meal.

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Follow the above mentioned points for 6 days in a week and once in a week please your taste buds with one meal of your choice but don't forget only one. Try to take out some time for physical exercises at least thrice a week

Pursue the above mentioned rules and fit in your old clothes again but don't forget the results may vary from person to person and don't try to bully your body.

Hair care Tips

• Eat healthy food that helps the hair in staying strong and shiny. Your diet can also stop hair loss. Poor dietary intake can cause the hair to fall out. Eat a healthy, well-balanced diet to prevent hair breakage. Lean proteins, fruits, raw vegetables, whole grains, legumes, omega-3 fatty acids found in salmon or flaxseed oil and dairy products will keep hair at its healthiest. Drink plenty of water.
• Use more natural hair care products like shikakai, lemon, coconut oil, vinegar etc. for hair care. Rinse dry hair in lemon juice to get back the lost shine. Mix apple cider vinegar with water to get shiny and bouncy hair. Apply honey on your scalp to solve the problem of tangled and frizzy hair. Mix honey in two cups of fresh cream to create an excellent natural hair product for dry hair.
• Always use a natural and mild shampoo and conditioner that restrain ingredients such as keratin, rosemary, plant proteins and seaweed extract. It is important to wash your hair because shampooing removes dirt, dead skin cells, hair oils, and any hair products you may put into your hair. Use a conditioner after shampooing; it’ll moisturize your hair, give it extra shield, add shine, reduce static, and makes it easier to untangle.
• Change your beauty treatment around your hair. Use a wide-toothed comb to detangle wet hair instead of brushing it. At all times use brushes or combs with widely spaced bristles or teeth and smooth tips. Sharp tooth combs can damage your hair, cause split ends, and rub your scalp.  Hair is most brittle when it is wet so avoid brushing or combing when it’s wet, or else it will cause breakage. Wait until your hair is entirely dry before brushing it.  Reduce the use of chemicals in your hair, particularly gels, perms, dyes, or bleaches.
• Dry your hair with minimal heat. This hair care tip is one that everyone should follow because extreme heat will damage most hair. Lessen the frequency or intensity of heat used from blow-dryers, flat irons, and curling irons. Hot air can be injurious to your hair so when using a hair dryer use the cool setting.
• In a day brush your hair for 3-4 times on a regular basis in order to stimulate your scalp. The stimulation of your scalp is what promotes the natural oils in it to allocate equally and also removes dead scalp tissue. This hair care tip is particularly important to people who suffer from extreme dandruff, regular brushing will help keep dandruff under control. Just remember to do it with a quality hairbrush, specifically one with natural bristles.
• Get your hair trimmed off every month. Every 30 days, cut about a 1/8 of the ends of your hair off in order to promote its growth and shed dead ends. You will see that this even helps ease your ability to style your hair.

Recipes

Ragi Laddu :

This is a healthy snack for kids which contain ragi , jaggery and nuts all are really good for health.

Necklace designs

Kada bangles collection

Fat loss tips

Tip 1. Eat Smaller Meals Throughout the Day
Eating 2 or 3 larger meals per day causes the body’s metabolism to stall as it’s forced to process a higher number of calories. Eat 4 to 6 smaller meals each day and limit calories to no more than 300 to 400 at each sitting. Eat sensibly and avoid heavily processed foods in favor of natural choices including plenty of raw vegetables. Most important, never eat after 7 PM to allow complete digestion of your last meal before going to sleep
Tip 2. Develop an Exercise Routine
To be successful in any weight loss plan, it’s essential to incorporate an exercise regimen. It doesn’t need to be strenuous, but must be done regularly on most days of the week. Use a combination of strength training and cardio to make it fun, and be sure to train for 20 to 30 minutes each session.
Tip 3. Eat at Home – Dine Out on Special Occasions
Most dieters have no concept of the excess calories they eat when dining out. Most restaurant meals include twice the number of calories as a home cooked meal. For weight loss to be successful, you must be able to control the healthy ingredients and quantity.
Tip 4. Drink Green Tea
Studies confirm that drinking tea, especially the less processed green tea boosts metabolism when you’re resting and specifically targets the release of stored fat. Brew the tea yourself to avoid the sugar added to prepackaged teas.
Tip 5. Eat oats daily
Eating oats as part of breakfast or dinner will be a good idea. Oats plays very good role in burning fat.
Tip 6.Eat more veggies and fruits
Eat low calorie vegetables like:
cabbage ,lettuce ,broccoli, carrots ,keera .
Fruits like:
Watermelon ,cantaloupe ,oranges ,apples ,berries .
Avoid bananas ,potatoes.