The YO YO of diets

The more weight you lose faster more you are likely to gain it back and become resistant to weight loss in the long run.

The Yo yo of diets leads to a resistant thyroid and hampers the metabolism.

The higher the fat percentage the faster is weight loss initially and then your body recognizes a starvation state and you stop losing weight or hit a plateau.

The usual types of diets that people resort to are GM diet, maple syrup diet, juice fasting.
The problem is they are not only unhealthy but you lose water weight with them which you gain right back once you start a normal life.

The only sure shot way to lose is 1 kilo a week and according to how much you want to lose, you can calculate the weeks it will take to do a healthy weight loss.

If you have to go faster then consult a physician for a medical weight loss support program.

seasonal flu: Fight ot Flight

Seasonal flu :Fight or flight

Fight:
Do it for 2 days.
1. 70% sugar free dark chocolate total 8 cubes, 1 cube every 1/2 hour.
2.De-caf Herbal teas throughout the day,raspberry or chamomile or-parsley or fennel or cinnamon.
3.Big bowl of fruits containing 1 pomegranate, 1 kiwi,1 Guava. 2 bowls max.
4. Ventilate your lungs by a 1 k to 2 k moderate run or walk.
5. 3 egg whites or equivalent tofu.
6.H2O unlimited.
7.Anti fever /antibiotic medication if needed or antihistamine if needed as per your doctor.

Flight: not a response we want:
1.Rest in bed with a stuffed nose and tissues and it will take long to get better.
2. Watch tv in bed and pile up pounds.

Quick look at natural appetite suppressers

Quick look at natural appetite suppressors from daily life.

1.     1 ounce pine nuts peeled: less than a handful, can use children’s medicine cup for exact measure.

2.     Weight training suppresses appetite naturally.

3.     1 table spoon peanuts with unsweetened black tea.

4.     Protein shake with flax seed powder.

5.     1 cup of unsweetened coffee.

6.     Oat bran for breakfast.

7.     Miso soup.

8.     10-12 raw almonds.

9.     WATER.

The Midriff Bulge.

The Midriff Bulge:

Strength training: Pick up your dumbbells and strength train on most days of the week.

Sleep well 7-8 hours of sound sleep

Omega 3 fatty acids intake should be a routine

Avoid sugar: as we get older our body is unable to process sugar and we become insulin resistant as we age, curb the sugar and decrease carbohydrates, as you get older. Insulin resistnace leads to fat accumulation.Women are more at risk for insulin resistance, as they have practically no estrogens after menopause.

Workouts in daily life.

Lets put our body into a workout mode while doing daily activities and chores.

1.     Take the stairs avoid elevators as much as possible.

2.     Get up to get water instead of yelling for the house help.

3.     Carry groceries yourself instead of paying someone else to carry them for you.

4.     Play with your child outdoors.

5.     Stroll around your office for five minutes when you take a break instead of sitting and sipping another cup of caloric beverage

6.     For women: give your thighs a workout by not sitting on the public toilet seat.

7.     Contract your tummy and hold for several times while driving. You can do the same for your butt.

8.     Use only one leg to get up from sofa….strong quadriceps.

9.     Move your own furniture.

1.   Walk fast at all times as if you are late for work.

1.   Park your car away from the entrance so you have to take a mini walk to get to your destination.

1.   Use TV remote sparingly.

1.   Lift your child once in a while and walking can burn a good amount of calories but be careful not to strain your back.

The oily gossip.

“Frying your food is never healthy…period”.

Lot of people tell amazing stories to me when it comes to fat consumption.

I notice that at any social gathering there are always people giving wrong information to other people.

Here is some genuine information based on recent published research papers for my patients and anyone who reads this blog.

Saturated fats usually are not advised to have since they contribute to plaque deposition on your arteries and make your blood vessels very stiff and you are at risk for heart attacks and stroke.

Examples:

Refined and hydrogenated oils also called trans fats

Trans fat like margarine is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil: It increases your cholesterol and LDL which is directly related to heart attacks.

I suggest you read labels on food for trans fat.

Examples: lard, butter, coconut and mar

Ghee is an Indian clarified butter and is made from animal milk- its therapeutic qualities have been in Ayurveda for a long time, but unfortunately people over consume it and it gets a bad name. Ghee is great for flavoring any diet but just use it for flavoring. It’s a saturated fat and can have deleterious effect on your arteries if consumed more than 5-10% daily based on 2000 calorie diet.

Coconut oil: is a saturated fat but do have a polyunsaturated component, they have Medium chain triglycerides which are accepted well by the body.

Again since its saturated it should be consumed in moderation to about 10% of daily need based on 2000 calorie diet.

Poly unsaturated fatty acid or PUFA

PUFA: should be consumed as 20% based on your 2000 calorie diet.

Examples: Safflower, peanut, corn oil and fatty fish.

PUFA n-3 include alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), while PUFA n-6 include linoleic acid (LA) and arachidonic acid (AA)

Tyrosol, a main phenol present in extra virgin olive oil, increases lifespan and stress resistance.

Phenolic compounds comprising simple phenols, flavonoids, secoiridoids, and lignans.

Polyphenols from extra virgin olive oil (EVOO), a main component of the Mediterranean diet, have demonstrated repeatedly anti-tumor activity in several in vitro and in vivo studies solidifying its role in breast cancer.

MUFA: are protective to heart should be consumed as 20% based on 2000 cal diet.

Examples are :Olive oil, canola oil, peanut oil, avocado

Hormones & inches on your waist

Adiponectin: Its a protein of 244 amino acids.
Deficiency of adiponectin is associated with insulin resistance and diabetes type 2.
The more weight you have the less adiponectin you have.
Exercise in bouts increases its levels.
There are ayurvedic supplements available also which I cannot mention at this point.

Insulin: Insulin imbalance can be a big hurdle in your weight loss program, so get yourself tested for insulin resistance if you have weight issues and don't seem to lose it even when doing enough exercise and diet control.
Exercise and medications by your doctor can really help.

Ghrelin excess can make you run for the snack bar again and again. Its the hunger hormone.
supressit by the following:

1.Big breakfast

2.Complex carbs:my favourite is oat bran

3.Eating on schedule

4.Volumetrics(many low calorie items in the plate) and soup

5.Protein:whey smoothie

Cortisol: high is bad
Stress increases the cortisol also culprits are :

alcohol

excessive caffeine

gluten

Cortisol reducers are

1.fibre

2.plant sterols in vegetables

3.vitamin c

4.whey protein

5.capsacin rich cayenne

6.Gluten free

Key points: exercising and vegetable in take should be a priority.