Obesity, the new Plague

Papa! Come and play!’ little Aarav calls out to Nilesh.

Not wanting to disappoint his son, Nilesh chases the ball for a few paces, but is unable to keep up. Completely out of breath in less than a few seconds, he gives up.

Six-year old Aarav wants his Papa to play football with him and Nilesh knows his son is not asking for much. To be stumbling so near the starting line, in a long race of parenting, is deeply disappointing.

Being severely Obese, Nilesh finds it difficult to enjoy life’s simple pleasures. Also, his Doctor announced last month that Nilesh has developed Diabetes and high blood pressure due to obesity and will have to be on medications for life. Nilesh is worried about what future holds in store for him.

But Nilesh is not alone. Millions like him are making compromises – small and large daily, owing to Obesity and its co-morbidities.

In 2016, about 10 million Indian men and 20 million Indian women were estimated to suffer from Obesity.1

WHO estimates that 2.1 Billion, i.e. one third of world population, is now obese. Chronic complications of weight kill about 3.4 million adults annually as it is a major risk factor for heart disease and stroke, diabetes, arthritis and certain cancers.

These numbers are of pandemic proportions like a plague sweeping through the globe and India.

Obesity is not a cosmetic issue. It is a cause of major health problems like diabetes, infertility, heart ailments, blood pressure, arthritis and a host of other conditions including cancer. These conditions can be severely debilitating and sometimes life-threatening. Even moderate weight reduction can greatly reduce the risk of such ailments.

Although moderate weight reduction is possible with diet, exercise and lifestyle changes, most patients are unable to sustain weight loss over long periods of time. Lost weight somehow bounces back with vengance.

This is where Bariatric surgery plays an important role.

Bariatric Surgery is a scientifically proven, tried and tested alternate method for weight loss and obesity. Also known as Metabolic Surgery, it is a procedure to induce safe weight loss amongst people who suffer from Obesity. Particularly amongst those for whom other weight loss measures have not worked.

The impact of bariatric surgery becomes apparent within the first few weeks of surgery.

The procedure is performed through laparoscopy i.e. through the key-hole method. This involves a single incision. As a result, there will be no major scars of surgery.

The success of a surgery and the patient’s experience depends mostly on the experience, skill and expertise of the surgeon. It is therefore necessary that one approaches a top bariatric centre with vast experience in performing Bariatric and Laparoscopic surgery.

For more details, call us or contact us today for a consultation appointment and we will be happy to assist you in taking an informed decision.

How to celebrate a Healthier Holi this year?

Holi is round the corner, and the best way to avoid weight gain during festivals is to eat healthy. Here, we share with you some recipes that will help you do just that, after all Holi is the time to unwind, de-stress and bond over celebrations!

BARLEY & LENTIL SOUP

Ingredients:

  • Barley – 1/2 Cup
  • Lentils – 1 Cup
  • Chopped Carrots, Celery – 1 Cup
  • Onions – 1 Cup
  • Tomato Paste – 1 tbsp
  • Vegetable Stock – 6 Cups
  • Bay Leaf – 1
  • Finely Chopped Parsley – 1 tbsp
  • Black Pepper – 1/2 tsp
  • Salt to taste

METHOD :

Sprinkle some olive oil in a frying pan and fry the onions and garlic for 4 minutes. Add the vegetables stirring occasionally. Then add the vegetable broth, lentils, barley, tomato paste and bay leaf. Boil the soup for 60 minutes at reduces heat or till the lentils are tender. Blend it well, add the salt, pepper and parsley and remove from flame. Serve hot.

HOW TO MAKE VEGETABLE BROTH :

  • 1 onion, chopped
  • 2 stalks celery, chopped
  • 1 carrot, chopped
  • 1/2 small potatoes, chopped into small chunks
  • 3-4 cloves garlic (you can smash them or leave them whole)
  • 3 bay leaves
  • 8 cups water
  • salt and pepper

METHOD :

  1. First, place all the ingredients in a large pot and bring to a boil.
  2. Reduce heat and let your vegetable stock simmer for at least an hour, covered with a lid. You may decide that you want to add a little bit more water during the cooking process as some will evaporate. Keep your stock covered to reduce this.
  3. Once your stock is done cooking, strain out the vegetables and garlic and remove the bay leaves.

NOTES : The importance of eating barley (Dhani) in Holi is to recover damaged skin and hair.  Apart from this it also helps in weight loss, aids digestion, beneficial for anemia as it contains important nutrients like Proteins, Fibers, Vitamins & Minerals like Thiamine, Niacin, Zinc, Iron etc. & Phytonutrients like Lignan which helps to prevent Breast Cancer & Coronary Diseases.

WALNUT, ALMOND & DATES LADOO

INGREDIENTS :

4 large dates pitted

½ cup mixed nuts (Almonds, Walnuts, Pista, Sesame seeds, Pumpkin seeds)

METHOD :

Dry roast nuts for few minutes & put them aside to cool.  In the same pan add dates & heat them till soft.  Knead & blend dates in a blender.  Mix coarsely chopped nuts with dates & roll them into balls.

NOTES :  Dates are good source of Fibers, iron, potassium, calcium, magnesium and some antioxidants which gives protection from Colon, Lung, Pancreatic Cancers & also give protection against age-related muscular degeneration (Older adults).  Nuts are also a good source of Proteins, and are high in potassium which can help regulate blood pressure; Almonds & Walnuts are good source of Omega -3 Fats which is heart friendly.

Photo Credits:
Feedyourtemptations.com
Hungerhunger.blogspot.in

You can check here more delicious diet recipes which will help you to lose your weight.

Essentials for a Healthy diet for Women

With busy lives trying to balance the demands of family & work – it is difficult for any woman or girl to maintain a healthy diet.  But eating a balanced & healthy diet is most important to support mood, boost energy level, ease symptoms of menopause, to reduce symptoms of PMS and to keep bones strong.

Apart from Carbs, Protein & Fats women require higher amounts of Vitamins & minerals as they are at higher risk of Anaemia, Weakened bones & Osteoporosis, hormonal changes due to menstruation, menopause etc.

The important Vitamins & Minerals are Calcium, Magnesium, Vitamin – D, & Folate.

CALCIUM :

Take calcium to build healthy bones throughout the life, to regulate heart’s rhythm & to ensure proper function of nervous system.  Calcium deficiency can lead to mood problems such as irritability, anxiety, depression, & sleep difficulties & can lead to osteoporosis if not taking enough calcium through diet.  Calcium is better absorbed when it is taken with the combination of Magnesium & Vitamin – D.

DAILY REQUIREMENT : 1000 mg/d

SOURCES :

CALCIUMMilk & Milk Products, Green Leafy Vegetables,Oatmeal, Tofu, Cabbage, Garlic, Green Beans etc.

MAGNESIUMGreen Leafy Vegetables, Cucumber, Broccoli, Celery, Green Beans etc.

Vitamin – DDirect Sunlight, Eggs, Vitamin – D, Fortified products, Salmon, Cod etc.

IRON :

Iron helps to create Haemoglobin & also important for maintaining healthy skin, hair & nails.  Low Iron level in the body can lead to Anaemia.  Anaemia can deplete energy, makes feel weak, exhausted etc.

DAILLY REQUIREMENTS : 15 – 18 mg/d

SOURCESLentils, Raisins, Apricots, Green Peas, Spinach, Tomatoes, Lentils, Kidney Beans, Fortified Cereals, Pastas etc.

FOLATE :

It is important to lower a risk of Heart disease and few types of Cancer & also important during Menopause.  A deficiency can lead to Depression, Headache, Fatigue, Anaemia etc.

DAILY REQUIREMENTS :    400 micrograms/d

SOURCES :

Green Leafy Vegetables, Fruits, Nuts, Orange Juice, Broccoli, Spinach, Peas, Beans, Fortified Cereals, Pastas etc.

INSTANT RAGI DOSA RECIPE :

INGREDIENTS :

Ragi flour – 1/2 cup
Onion finely chopped – 1/4 cup
Green chilli – 1 finely chopped
Coriander leaves -finely chopped -1 tbsp
Curry leaves – few tender ones
Oil for making dosas

PREPARATION :

Mix ragi flour with needed hot water until there are no lumps. Then add onions, green chillies, coriander leaves, curry leaves and salt needed.

The batter should be thin like rava dosa batter.

METHOD :

Heat dosa tawa, pour the batter from the outer corners of the tawa and fill the inside of the tawa . Do not spread this batter like normal dosa.
Drizzle a tsp of oil around the dosa. It will take time to get cooked.
Once cooked flip it over to the other side and let the other side get cooked.
Remove from tawa and serve hot with chutney.
You can also add a little rice flour if needed.

BENEFITS OF RAGI :

It is high in Protein.

It is a great source of Calcium & has good amount of Iron.

It is also low in Fat & rich in Fiber so helpful in weight loss.

It is rich in Antioxidants.

Image Credits: Indobase.com

Check here more delicious diet recipes which will help you to lose your weight.

Survival of the Fittest: A kid who fought and defeated obesity

Kids, who grow up in cities, travel in cars and eat on their own sitting in front of a screen, actually live the life like a king. Today’s kids have smartphones, bigger pocket money and freedom to spend it. Childhood is a tumultuous time, the mind and body grows faster and curiosity is at its all-time peak. Any child, with access to internet can understand and comprehend Obesity and its dangers. The question… ‘Is it too late?’

It never is too late to act and care for yourself. A boy living in one of the metro cities learned it the hard way. Living in a nuclear family, with working parents and heaps of smart gadgets, he had almost raised himself. Brands kept on advertising junk food to him. He picked a burger on the way back from school and relished it while surfing the internet. He had friends but he seldom went outdoors to play, rather he preferred his PlayStation. And he was not the only one; he was connected on social media with other kids that lived almost similar lifestyle.

This lack of attention in the childhood was like a time bomb. Because all the attention was bound to come back and haunt him when he steps out of the house. All these time, he was indulging in a very common phenomenon our times. Obesity – the vicious never ending circle of ignorance and embarrassment. Non nutritious food had diminished his immune system, agility, self-esteem and he was staring at the risk of cardiovascular diseases, breathing difficulties, osteoarthritis, diabetes and stroke when he thought, ‘it’s not too late!’

He only had a word to start with, Obesity. But he still had that child inside him, so curious and agitated. He harnessed the will power to reduce consumption first and starve himself, failed. Then he tried to run for miles and exhaust himself, again failed. The websites and videos were informative, but sadly not helpful. And he was no closer to imagine himself as a fit and healthy individual. All he needed here was to realize his condition medically, check the parameters and devise a strategy for the coming years.

Being overweight was an issue not the eating
Lack of physical activity was the problem not the calories
Junk food was the culprit not the child himself
Health hazards were the biggest risk not the inconvenience
Death was the worst fear not the social stigma while living

It was not too late for him after all. Only silver lining to this story is that lifestyle interventions early in childhood may be fruitful. Reducing BMI of adults is much less effective. We can’t tag Obesity as a lifestyle-driven problem because impaired hypothalamic signaling, complex interaction of genetics and the environment could also be a contributing factor. But it is clear that lifestyle could amplify the onset of symptoms.

Childhood obesity treatment should be focused on primary prevention rather than the treatment of symptoms of obesity, because treatment may turn futile as obese children physically and psychologically grow up and mature. That’s why it is important for parents, communities and schools to aware the kids about it and include physical activity in their everyday life.

One may spot obese kids in the society everyday but rather seeing them as fat one, rather we should see them as one in the dire need of guidance and support. Because the kids conceive ours and their own future, they shape the direction where the country progresses. India ranks just next to US and China in the incidence of Obesity. And riding on growth and progress in metro economy, Indian youth is facing the highest risk.

It requires a thorough scientific research to get rid of myths and presumptions about Obesity. Citizens, media, government agencies and even academic institutions must form an alliance to tackle the situation for a healthier future of the nation.

For more details, call us or contact us today for a consultation appointment and we will be happy to assist you in taking an informed decision.

Your Body is a Temple, what do you think?

Take care of your self!
There are some things only you can do
You are a world within the world

We live in the world where we wake up to a new combination of technology, politics and environment every day. Everything is changed, for good or bad. People like us change it, constantly. As a society, we need to strike a perfect balance of so many factors. But as an individual, living with your own set of resources and troubles, you have to try hard to find some time for taking care of your own body.

Your body is not just a bunch of organs tied together, it’s a fine tuned system, and it has its own dos and don’ts. Beauty of a body is not the face but the amazing capability it carries. Your body has solution for every situation, that’s the reason you don’t feel sick every day. Your body adjusts the system accordingly and keeps you active all the time, and you don’t even notice it.

Imagine there are 700 Cr. people in this world, and 210 Cr. Of them are overweight, at the risk of suffering from cardiovascular diseases, diabetes and depression. This is nearly one-third of the world’s population. Simply put, people don’t know how to take good care of their body or worse, people are too lazy. And their troubles are going to grow even more with lack of awareness. As an individual, your choice is simple, either be healthy or be a bundle of trouble for yourself and people around you.

Sounds like Grandma’s Health Tips but these are the small things in life which matters the most when it comes to the health.
– Check your height and weight regularly, keep a track record of your BMI & medications
Sleep well, let your body recover and rejuvenate itself away from daily stress
– Stay happy and motivated, emotional wellness reflects in your health in the long term
– Eat healthy and responsibly, relish but respect food and don’t overeat
– Get rid of bad smoking and drinking habits, accept the challenge and prove yourself
– Go out, be adventurous, it’s the attitude which would constantly inspire to be healthy
– Endorse nature, incorporate nature in everyday life as much as possible
– And if you feel there is a problem, don’t ignore it, get it checked and cured

Only you can inspire yourself because you know yourself and you love yourself more than anybody else in this world.

Taking care of your body is one of the most fulfilling experiences, enjoy it. Soon the society would start to notice your resolutions and healthy habits, you can inspire many others around you. It is not a matter of proving anything to others, it is about proving to yourself. Only you can do that.

Fight Obesity – A battle between You and Obesity

It’s pandemic, 13% world is obese. No longer being bulky is the sign of a happy & healthy lifestyle. Today a teenage student, a midlife manager, and an old housewife, all are at equal risk of getting overweight and then regretting it. Almost 600 million adults and 40 million children around the world suffer from Obesity and severe complications related to it.

Technically, obesity is having a BMI – Body Mass Index of more than 30. But it can only be considered as a rough estimate because its implication on health and fitness varies from individual to individual. Based on income, food intake, physical activity, genes, endocrine disorders, medications, or mental illness; the onslaught of obesity varies. But a higher BMI definitely attracts a series of non-communicable diseases, especially in children.

Childhood obesity is spreading across the world with the rise of bigger cities. Kids over-eat and abstain from exercise, not realizing the outcome. The future only reveals cardiovascular diseases, breathing difficulties, osteoarthritis, diabetes, and stroke, not to mention bearing the mental stress throughout the life.

Urban populace typically dwells in Obesogenic Environment with all the fast-food joints that only promote gaining weight. Today, people spend more time indoors and sitting around screens. Children play games on smartphone and eat greasy food. We live with technology where we do shopping on phone, it’s no longer necessary to go to market; we don’t even have to walk a few steps to switch on the appliances. People earn money, only to spend them later to cure the disease which they unknowingly catch while getting money.

It’s always better to prevent rather than starting to look for a treatment when the disease has already crossed critical limits. Management of obesity requires a 360-degree approach for comprehensive changes in lifestyle including diet, exercise, self-monitoring & awareness, and stimulus control while treatment of obesity includes long-term medications, weight loss regimen, bariatric surgery and treatments for comorbidities.

Preventing the weight from increasing further is rather simple in an initial stage. Dietary restrictions and physical activity render effective results but if the situation has already reached the dangerous stage, it is always advisable to consult an expert and plan a holistic approach for weight loss. It takes immense passion and commitment from the patient. It also requires a change in the surroundings and support from the society.

Being overweight is your first sign; your preventive measures should start today, to keep the increasing weight in check. Approaching experts for insights on your physical condition is a must because it’s not just obesity, it is an assembled bundle of diseases you already have and the risk of diseases you might get. Your personal physician, a psychologist or psychiatrist, physical and exercise therapists, dietitians, and surgery specialists together can chalk out a customized strategy to fight obesity. And your willingness, passion, and courage only can transform you into an energetic, optimistic and happy individual. It’s only fighting and there’s no flight from obesity.

For more details, call us or contact us today for a consultation appointment and we will be happy to assist you in taking an informed decision.

OBESITY AND BREAST CANCER

The world today has become extremely competitive and we are constantly striving to achieve a better lifestyle, earn more money and live lavishly. But in this mad race to achieve success we are ignoring to take care of our health, both mental and physical. The biggest problem that the United States are facing today is Obesity. People there are always on the run and consume foods which are unhealthy, and can lead to obesity.

Obesity causes are slowly increasing in India as well. As we have started adopting a western lifestyle, our food habits have also changed a lot. Earlier people in India used to believe in keeping their bodies fit by indulging in Yoga and Meditation regularly, but nowadays people have stopped doing that and are over exerting themselves at workplaces.

Obesity is not just a singular health issue as it leads to other preceding health problems like arthritis, back problem, low immunity, low energy, stamina, etc. Obesity also leads to a lot of mental problems like low esteem, lack of confidence, depression, extreme stress, etc. All these become very difficult to deal with because at a later stage because it is not just a physical war that one is waging but also a mental war.

Breast cancer is yet another increasing health menace growing in India. The numbers of cases of breast cancer in the US are increasing every year. Breast cancer doesn’t only happen due to family history, but also due to an unhealthy lifestyle with low precautionary measures taken.

Studies have been conducted which show obesity is somewhere associated with a modest increase in the risk of postmenopausal breast cancer. Women are prone to this because they never really undergo a Menopausal Hormone Therapy (MHT).

A woman can be diagnosed with breast cancer at any stage of life and its connection with obesity is established. The chances of breast cancer rise when a woman increases weight and becomes an obese. Epidemiologists are working very hard to establish the exact relationship between obesity and cancer. Weight gain during adult life, most often from about age 18 to between the ages of 50 and 60, has been consistently associated with risk of breast cancer after menopause.

An increased level of oestrogen among obese women is often considered to be the primary reason behind Postmenopausal breast cancer. It mainly happens after menopause, at this point of time the ovaries stop producing hormones and hence fat tissues become the most important source of oestrogen. Obese women have more fat tissues; which implies that the oestrogen levels are also higher. It ultimately leads to the rapid growth of oestrogen, i.e. responsive breast tumours.

 

For further information please contact here our dedicated specialists team.

5 Health Myths vs Facts

It is a fact that we as human beings like to be fit and healthy but the competitive world that we live in does not allow us to take care of ourselves. We are constantly on the run to earn a livelihood and improve our lifestyles. Unfortunately in this race of “improving lifestyle, internet” we forget to improve our own lives.

Due to the outburst of social media and the internet over the last 5 years, there has been a significant shift, as far as awareness among people is concerned. But there is a flipside to it, with an abundant number of articles being posted online daily, there is actually a dearth of evidence as to which one is the authentic or proven one. When it comes to health, one should be extremely cautious about what a fact is and what a myth is.

We have listed down 5 myths and their facts:

Myth#1:
A child cannot get affected by blood pressure or high cholesterol.
It is a general myth that children due to their high immunity are not prone to health issues such as blood pressure and cholesterol.

Fact: Many children today are prone to health hazards like blood pressure and high cholesterol.

The fact is that because of lack of physical activity in today’s average child’s life, a lot of them are getting easily prone to different kind of health issues, which includes blood pressure and high cholesterol.

Myth#2:
Continuous changes in calorie intake and change in amount helps in losing weight. It takes a time to notice changes in the body weight. Little changes in caloric intake do not accumulatively affect the overall weight loss process.

Fact:
Minute changes in caloric intake or burning does not cause massive weight changes. Body mass changes eventually, despite any change in calorie burning or intake.

Myth#3:
Eating just before you go to sleep causes weight gain. It is commonly believed that eating close to bedtime causes weight gain. It causes indigestion and also weight gain.
Fact:
You will not gain weight as long as you are not skipping goals. So concentrate on hitting the right goals of having your meals regularly.

The fact is that skipping meals can result in weight gain and not eating close to bedtime. Yes, there can be problems of digestion but it doesn’t cause weight gain.

Myth#4:
The more water you drink, the more weight you will lose.

Fact:
One of the biggest myths is that if you consume more water then it will lead weight loss or lesser rate of weight gain. Drink a lot of water, at least 8 glasses in a day to keep you hydrated throughout the day. But don’t expect water to do some magic and make you lose weight miraculously.

Myth#5:
Breastfeeding helps in protecting the baby against Obesity.

Fact:
There is no data backing the myth that babies get protected from Obesity if breastfed. Breastfed baby is generally healthier than the other babies who are not breastfed but it certainly does not protect the baby from obesity!

 

For more information contact us or call us on +91 84444 94444 today for a consultation and we will be happy to assist you.

Control Obesity to Control Annual Budget!

The cost of living for any family all across the country is generally not very high unless one is living a very high standard life. The biggest expense for a family comes at a time when there is an ailing family member. In rural areas specifically, it becomes harder because they do not always have the privilege of having a health insurance.

Obesity and overweight have increased in percentage over the years. There has been an 8.6 fold increase of obesity and overweight cases in the past 14 years, in urban areas the number has increased by 1.7 folds. Even though the cases of Obesity and overweight are increasing every year but still the biggest problem remains that Bariatric Surgery is not covered under the insurance. Doctors have uniformly said that this procedure is a life-saving procedure and not a cosmetic surgery and hence should be covered by the insurance agencies. But the agencies have refused to budge

Doctors believe that the cost factor is making the insurance companies reluctant to agree. A Bariatric surgery costs are very high in between INR 2.5 lacs to 5 lacs. The technology and equipment costs an additional of INR 1.75 lacs. Since the insurance companies are not ready to budge and the expenditure for families in increasing, the only way out is to fight obesity and make sure that none of your family members are suffering from it.
It is clear that the obesity problem is not just restricted to the urban areas; it has penetrated very well in the rural areas as well. After USA and China, India has been called as the third largest contributors to obese people all over the world. Obesity is a serious problem because it leads to a lot of other health issues like cardiovascular diseases, diabetes, blood pressure problem and in some extreme cases even cancer. The number has grown to more than 61 million and is growing.

Obesity among the people belonging to the low income group is increasing. The reason behind it is being given to be as that the people who were undernourished during the fetal period often become overweight later on due to a biological dysfunction, where in the body is not able to oxidize fat. An overweight baby giving birth to an undernourished baby is mostly because the mother must have been undernourished herself in during her childhood.

Some other factors which are involved with low income obesity is the tendency of the family members to stop their child from crying by giving them sweets or anything which consists high quantity of trans-fat. Also consumption of tobacco, alcohol at an early age contributes too to health hazards.

The government needs to look into this because it is a very serious issue and needs to be dealt with immediately. Obesity is increasing at a very rapid pace and it can only be dealt with efficient and sensible steps. A national unified effort needs to be made in order to fight this serious health issue. For the progress of the economic and social classes of the society, it is important to contribute in solving this health crisis.

Learn more about the cost of weight loss surgery and bariatric surgery insurance coverage.

Soft calories are Evil! Beware of it!

Oh sugar! I don’t know you but your killing attitude murdered me 1000 times!!!! There are trillions of people who are being soft target of soft calorie each and everyday without knowing it. This article is all about to reveal their secrets. So what is soft calories? Soft calories supplies energy to your body and no sufficient other nutrients such as protein, dietary fibre, vitamins, minerals etc.

Foods like alcoholic beverages, beer, cake, candy, cookies, fruit-flavored beverages, gelatin, high fructose corn syrup, ice cream, margarine or shortening, other fats and oils, soft drinks, sweets, wine gives each other a tough competition in the world of soft calories. Now question is how this can be evil? Well, an uncontrolled intake of soft calories makes you fat, overweight, obese and morbid obese!Just as you go for saving your excess money in bank, your body also goes for saving your excess calories and that too in the form the fat in body. It is naturally a storage process and that is not bad as sometimes you need money as you don’t have it in your pocket and you need to withdraw from bank. So when your body requires energy and there is not much in blood they withdraw it from your body. But if it is an addiction! Your body produces alotof insulin to incorporate them into cell in the form of fat. Due to immediate storage again your sugar level goes down and your craving fuels your body up again. So there should a limit. How much? As per recommended dietary allowance an Indian [reference man (60kg) & woman (55kg)]can have a maximum of 20 gm of sugar or 4 teaspoon full of sugar each day. If you are advised for weight loss you should avoid soft calories. Now you should ask yourself how much you are eating? You must read about the food label and the nutritional value written on every sugary item you buy. Divide the quantity of sugar by five. Now you get actually how many teaspoon of sugar you are consuming. So now are you guilty of being addicted towards sugar and want a quick solution? Well the quick tips of avoiding soft calories might help you!

 

QUICK TIPS TO AVOID SOFT CALORIES

AVOID CHOICES
Alcoholic beverages Iced Tea, Black Tea
Cookies Oats/multigrain Biscuit
Alcoholic beverages Iced Tea, Black Tea
Fruit juices Lemon water with artificial sweetener
Ice cream shake Cold coffee with skim milk and artificial sweetener
Fruit Salad with cream Fruit salad with yogurt
Soft drinks Iced Tea, Black Tea, Flavoured tea
Sweet Scrambled Paneer with artificial sweetener

Also remember the food is combination of nutrients like Carbohydrate, protein, fat, vitamins, minerals, fibre among which the first three has calorific value.

Be very choosy about the carbohydrate. A Carb steady diet to keep your blood sugar steady! Both the quality and quantity influences your blood glucose level. So no sugar and liberal brown rice will not bring a solution to you until you control the serving size.While choosing type, always go for complex carbohydrate rich foods. Forget about alcoholic beverages, refined sugar and its products and choose complex carbohydrates. The simple carbohydrate joins together and forms a complex structure. Whole wheat, bran, whole grains, mature vegetables, fruits with skin, Oats, legumes, guar, barley are some of them which contain a variety of complex carbs. The fibre in them binds with ingested glucose molecules resulting in production of chelating compound which restricts glucose level to rise by slowing its absorption. They are also prebiotics which are food for good gut bacteria. They are also utilized as fat replacer so helps to regulate your cholesterol level. Fruit is a natural sugar source. Most of our patients ask about fruit. Which fruit is good or bad? Well the ICMR recommendation for fruit is 250gm per day. Now the available soft calories in fruit depend upon the amount of carbohydrate present in it. Here the glycaemic load concept enters above glycaemic index. Let us take a look at a list of some fruits which need to be taken in safe limit to keep blood glucose in steady level. But remember whole fruit & NO JUICES!

Fruits Safe limit (gm)
Raisins 25
Dates 25
Dates fresh 30
Kiwi 30
Banana 70
Black currant 90
Custard apple 90
Mango ripe 120
Litchi 150
Pineapple 150
Grapes green 160
Sapota 170
Apricot 170
Jack fruit 200

A recommended dietary allowance for fat are beneficial for growth and development of body, for providing oil soluble vitamins, hormone production. Both the visible & invisible fat in food performs those tasks in your body. The recommendation of visible fat i.e. the fat we can see while cooking or eating like butter, oil, margarine etc. is 20-25gm (4-5tsp) for reference man or woman. But the fat that is not visible and almost cannot be separated is invisible fat. Like a bite of cheese gives you equal amount of fat & protein. Here is a list of..

Fat content of some common foods (Source: Krause’s Food & Nutrition)

1-3gm [Eat as per day allowance by your health guide]

  • Low calorie salad dressings
  • Baked beans
  • Whole wheat bread
  • Fishes without skin
  • Cottage cheese made from skimmed milk
  • Yoghurt

0gm/100 gm – Eat liberally

  • Whole fruits
  • Veggies
  • Skimmed milk
  • Curd from skimmed milk

7-10gm [Occassionally]

  • Cheesee, cheddar
  • Milk, Whole cream
  • Sausage
  • Steak
  • Potatoes, frenchfried
  • Chowmeinhakka
  • Chocolate candy bar
  • Corn chips
  • Doughnut
  • Mayonnaise

4-6gm [Eat in strict moderation]

  • Cheese Mozarella
  • Chicken baked or roasted with skin Egg, scrambled
  • Muffin
  • Pizza, cheese
  • Brownie
  • Butter
  • French dressing

≥15gm [Avoid]

  • Hot dog
  • Pork chop, broiled
  • Cheesecake
  • Lasagna with meat

Jng about protein, the protein requirement for a person depends upon her/his body weight. The recommendation is 1gm/kg body weight/ day. So basically if you weigh 60 kg you need 60gm protein. Protein rich food can also be fatty and gives a high calorie. Hence while choosing you must need to check fat content of that food.

High biological value protein must need for body but in case you are a vegetarian then too the same can be done by mixing rain with pulses are milk products. These types of foods are known as complementary foods. So it canbe eaten with such combination.

Some of the high protein foods with content…

Food Protein content (g/100 g)
Fish ±18-20g
Chicken ±10-17
Cheese ±24
tofu ±7
Milk ±3.2
Yoghurt ±17
Soybean 46.2
Egg 13.3
Nuts ±33
Pulses ±25

Here also the hidden fat gives you more calorie so just cut that part off! Go for lean meat all mixed dieters! Instead of choosing whole cream milk just go for product of skimmed or double tonned milk. Have protein supplements only when your health professional prescribes you.

So this way you can cut down the soft calories and extra calories from food. It is basically like a sound equaliser where you must know the tricks to master the diet equalizer.

Check here some delicious diet recipes which will help you to lose your weight.