GLYCEMIC INDEX FOOD LIST

GLYCEMIC INDEX IS FROM 1-100

MORE THE GLYCEMIC DIFFICULT IT IS TO LOSE WEIGHT

COMMON FOODS AND THEIR GLYCEMIC INDEX

OATS	58	1 CUP
WHITE RICE	64	1 CUP
BROWN RICE	55	1 CUP
WHITE BREAD	70	1 SLICE
LENTILS	29	1 CUP
WHOLE WHEAT ROTI	62	1 CUP
POP CORN	72	1 CUP
CHICK PEAS	31	1 CUP
RAJMA	28	1 CUP
APPLE	38	1 MEDIUM
BANANA	52	1 LARGE
MANGO	51	1 CUP
GREEN BEANS	0
GOURD(GHIYA)	0
ORANGE JUICE	57	1 CUP
CABBAGE	0
BROCCOLI	0
CAULIFLOWER	0
FROZEN PEAS	50	1/2 CUP
WATER MELON	55	1 CUP
JAMUN	10	1 CUP
OKRA(BHINDI)	10	1 CUP
WHOLE MILK	40	1 CUP
PLAIN YOGURT	36	1 CUP
SOY MILK	44	1 CUP
COLA	63	1 CUP
ORANGE JUICE	57	1 CUP
BOILED POTATO	51	1 CUP
LOW FAT PANEER	35	150 GM
FISH	0
CHICKEN	0
PRAWN	0

FOR FURTHER INFORMATION THIS IS A GOOD WEBSITE FOR MORE INDICES

http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods

5 #TIPS for #quick #WeightLoss you need before a beach/party/holiday.

5 #TIPS for #quick #WeightLoss you need before a beach/party/holiday.

1.Have at least 2 cups of mushrooms daily

2.Have 1 coffee a day and then do 40 squats and 25 push-ups 2 sets

3.Lunch with lean protein only

4.Sleep a slight bit extra

5. Give up rice, potatoes and wheat for a 4-5 days before the big day.

10 awesome ways to slim down while you party

10 awesome ways to slim down while you party

We all will face challenges of social life, night life and travelling

Do we just wait for an ideal time to lose weight? If you can yes go ahead but if that is not a possibility let face the challenge and solve the current scenario

What can you do?

1.     Remember to fill up your tummy with healthy foods at home before a party…..don’t go hungry(usually travel time is huge considering the traffic these days.

2.     Water in between drinks,

3.     Choose only protein and raw salads at a get together.

4.     Next day make sure you workout no matter what…..do a high intensity short cardio if time is an issue.

5.     Make sure you eat good carbs like vegetables/whole grains on non-party days.

6.     Sometimes a short-term juice cleanse can work if social life is very demanding.

7.     Stay away from people who force you to eat or drink extra calories (I literally mean alcohol and sugary bubbly drinks)

8.     While travelling don’t go easy on your physical exercise. Walk walk walk as much as possible.

9.     Eat authentic cuisines but make sure you use fillers like salads and fruits.

10. Catch up on sleep for sure or else you will eat more if sleep deprived

Happy Ramadan

Happy Ramadan 2015

With Ramadan starting soon…it can be a good time to regain lost health or lose weight, detox, pray, do charity.

So from the information that I have got from friends and patients is that people who do observe fast they can eat from Sunset to Sunrise.

And then they can’t eat or even drink water nothing for the whole day till sunset.

Scientifically speaking and in the diet world Ramadan maybe based on the principle intermittent fasting. You fast for about 15 hours and eat only between sunset to sunrise.

Fasting for this long can really dig into your glycogen and fat stores to be used up as energy.

So what diet to follow during the permissible eating hours?

You must have your balanced meal when you break the fast.

I suggest you have 2 small meals from sunset to sunrise and then a heavy meal at sunrise.

Make sure evening meals have a balanced nutrition: So based on a 60 kg person: A decent portion of carbohydrate (1-2 starch like roti/rice/bread) at least 1 serving (cup) of vegetable, 1 cup salad, 1 portion (your palm) protein. Have low fat yogurt or some low fat milk, grab a fruit (a slice or a cup).

Make 2^nd meal (low salt) a bit smaller than fast breaking meal you can minus the dairy and fruit and from there as you will prepare to sleep.

Have a really heavy meal at sunrise: make sure its rich in protein (based on a 60 kg person should be around 30 grams example egg whites), fiber and a whole carb (in form of oatmeal or whole grain bread, add fruit and some good quality fat (light butter/peanut butter/almond butter(thumb size)

You have to last a day on that so make this the heaviest meal.

Disclaimer: Views are author’s own, always consult your own doctor before you begin any program/diet/exercise.

Watch out for signs of undiagnosed Diabetes

Prevent diabetic complications by getting it diagnosed early

Diabetes has become a very common illness in our society, often diagnosed at a very late stage. Often it’s the most common cause of blindness and kidney failure.

I often see patients who are diagnosed with diabetes at my clinic at random, Usually it’s a silent disease, don’t wait till complications of diabetes have set in,

its best to watch out for the signs beforehand.

·      Gaining too much weight in a short span of time.

·      Getting too thirsty

·      Going to bathroom to pee more than usual

·      Feeling very hungry all the time

·      Recent onset of sugar cravings

·      Numbness in the arms or feet

·      Cloudy urine

·      Non/delayed healing wound

·      Strong family history of Diabetes or unknown reason of kidney failure/heart attack.

Go see a doctor right away.

Don’t Delay!!