Tag Archives: Indian weight loss diets

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How to lose 1 pound (half a kg) of body weight every week by eating a Healthy Indian Diet

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Are you planning on turning a new leaf this New Year? Are you looking forward to discovering the new Healthy You?Why wait for the New Year to plan your journey for a healthier lifestyle? If you’ve tried it every year and given up at the end of January-then trust me, there’s NOTHING wrong with you! It’s just that you haven’t found the right way to get healthy. This year, take the right steps, do the right things and make this the “Year Of the New You”.

Here are 9 simple steps to start off:

  1. Get up and move: Choose and start a physical activity or fitness program that you enjoy. It could be as simple as a brisk walk, a jog, aerobics, gym workout or a sport. Ideally something that keeps you on your toes for at least an hour every day. ‘Sitting is the new smoking’ these days-so keep moving! Your new mantra should be ‘Calories in and Calories out’-burn out the calories that you eat!
  2. Detox or declutter your kitchen pantry: Remove all the chips, bhujias, ghatias, sweets,cakes, chocolates and all the unhealthy foods from your fridge and pantry. It’s going to be out with the old and in with the new foods this year! If there are no tempting foods in your reach, you will end up not eating them.
  3. Stock up with ‘real food‘: Once you have all the high-calories and ready to eat processed foods out of the house, buy lots of fruits, vegetables and ingredients that you need to make dishes from scratch.
  4. Always include a vegetable and a protein source: Make sure you eat at least one vegetable (more is better) at every meal and add some protein to add satiety. Protein foods keep you full for a longer period of time and the vegetable will reduce the amount of grain/cereal you have. Examples: Upma with vegetables and curd, poha with vegetables and curd, sambar with vegetables. If you can’t add a vegetable-then add a fruit.
  5. Avoid sugary drinks and sweets: A little bit of halwa, a little bit of chocolate, a little bit of ice cream, a little bit of soft drink makes you pack on the pounds!
  6. Buy a water bottle: Yes, that’s right-a water bottle. Most of us forget to drink water through the day. Buy a big 1 litre water bottle (BPA free) and fill it up. Take it with you and you’ll never have to buy packaged water or soft drinks when you feel thirsty. Make sure you drink two bottles of water by the end of the day.
  7. Set timings for your meals: Don’t eat whenever you feel hungry-set regular meal timings. This helps in getting into a regular meal pattern and also does away with hunger attacks. This will reduce cravings and binge eating.
  8. Eat dinner two hours before bedtime: Eating too close to bedtime is a definite no-no! It not only interferes with your sleep pattern, but also makes you sluggish and susceptible to heart burn (acid reflux) in the night.
  9. Get eight hours of sleep: Researchers have now found a link between a lack of sleep and obesity. This is one simple thing which will go a long way in your journey of a new healthy you.
Once you have mastered these seven steps, then you can take the next most important step-find the right diet plan which has been tailor made for YOU. Check out our Indian Weight Loss Diet Packages or fill out the form in the Contact Us page and we’ll call you.
Indian Dietitian Online

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Which is the BEST day to check your Weight???

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How Weekends may be the Key Factor in making you Lose or Gain weight


Do you get depressed at seeing your weight fluctuate every day? Don’t panic-it’s just a pretty normal phenomenon.
Researchers have now found out that the body goes through a weight cycle. This weight loss cycle or weekly weight rhythms is somewhat similar to the REM cycles (Rapid Eye Movement) during sleep. Researchers from Cornell University along with VTT Research Centre of Finland looked into what a seven-day-a week human cycle has on their weights.
They found a definite pattern in weight gain and weight loss according to the day of the week .Not surprisingly, the most weight gain among the participants was seen on Sunday and Monday. After that the weight tapered down to the lowest being on Fridays!
This only goes to prove that weight fluctuations through the week is a normal phenomenon among everyone and there is no need to panic.
Which is the BEST day to check your weight?
For weight watchers this is a also a good point to keep in mind and instead of checking weight every single day, to just check on one particular day of the week. The best day would be Friday-so keep Fridays as your weight check days.

Online Dietitian India: Check out our Indian Weight Loss packages 

 


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New BMI Guidelines for Indians/South Asians/Asians

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The Body Mass Index(BMI) is a measure of weight divided by height.
BMI= weight (kg) / [height (m)]2
For years there was a debate with regards to whether the World Health Organisation (WHO) approved BMI parameters which stated a BMI of 30 and above as obese, were correct for Asian populations.
Indians as a race, have been known to have a higher body fat than their western counterparts and until now, using the global standards meant a large part of the population went scott-free even though they were at a greater risk for lifestyle related diseases. “Indians have a very different body, genetic and metabolic composition from westerners. Therefore, the parameters for obesity also have to be very different. This will bring more people under the overweight and obesity bracket. The revised guidelines would benefit 6 to 8 crore people. That in turn would lead to substantial prevention of diabetes and heart disease,” said Dr Anoop Misra.
Now,the Ministry of Health and Family Welfare on the advice of the WHO has issued new parameters for Indians:
If the BMI is-

  • <18.5:underweight
  • 18.5-22.9:Normal weight
  • 23-24.9 :Overweight
  • >25 :Obese

So,if you are an Indian(or for that matter of South-Asian origin) and stay overseas,it is important that you bring this change to the notice of your doctor.Chances are that they might not be aware of the change and still use the western BMI parameters on you(literally-“phir bhi dil hain Hindustani”)!


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Kadhi(Yogurt curry)

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes- Side Dish Tags : 

Kadhi is one of our favourite dishes, and something which reminds my hubby of his mother’s cooking(which is a HUGE compliment)! It’s a quick dish and I usually make it on days when I have to cook in a rush. It’s a combination of curd(yogurt) and chikpea/gram flour,which means nutritionally it’s loaded with calcium(yogurt) and protein(gramflour) . The actual Indian recipe has ‘Pakoda’ (a deep fried item made with a combination of gramflour,onions,chillies) but you could however,add the Nucchina Unde/Steamed lentil ball,the recipe was sent to me by my friend Suma. These could be added to the gravy,just before serving.

Kadhi(Yogurt curry):Serves 4
Ingredients:

  • Curd/Yogurt: 2 cups
  • Besan/gram/chickpea flour: 2 tablespoons(make a smooth paste with cold water)
  • Ginger+garlic paste: 1 teaspoon
  • Mustard seeds: 1/2 teaspoon
  • Jeera/Cumin seeds: 1/2 teaspoon
  • Methi/fenugreek seeds: 1/4th teaspoon
  • Hing/asafoetida: a pinch
  • Turmeric: 1/4th teaspoon
  • Coriander/Cilantro leaves: 2 tablespoons(finely chopped)
  • Salt: to taste
  • Oil: 1teaspoon
  • Water:2-3 cups

Method:

  1. Heat the oil in a non-stick kadai/wok.
  2. Add the mustard,cumin and fenugreek seeds. When the mustard starts to pop,add the turmeric,hing and the ginger+garlic paste.
  3. Fry for a minute and then add the curd and stir for another minute.
  4. Add the besan/chickpea paste and 2-3 cups of water,salt and stir.
  5. Cook till it starts to boil.
  6. Garnish with chopped coriander leaves.
  7. Serve hot with rice.

Note:I add the pakode( fried chickpea flour batter fritters) or steamed lentil dumplings or sometimes falafel after cooking the kadhi so that it doesn’t break. 


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Cabbage and Soya chunks sabzi (How to make Cabbage and soya nuggets sabzi)

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Cabbage is rich in vitamins C,K B1, B5 , B6 as well as manganese, iron ,phosphorus, calcium and fiber. Research has shown that the antioxidants present in cabbage could reduce the prevent certain types of cancer and also help in lowering cholesterol levels.

For those who don’t have time making two separate dishes-one for protein and another vegetable dish, this recipe makes it easier by combining the vegetable and protein in one dish!

DSC_2566

Cabbage and Soya Nuggets Sabzi

Ingredients for Cabbage and Soya chunks sabzi:

  • Cabbage: 250gms (finely chopped)
  • Soya nuggets/chunks- 100gms
  • Onion- 1 medium (finely chopped)
  • Tomatoes- 2 medium (finely chopped)
  • Garlic-2-3 nos (finely chopped)
  • Garlic-1/2 inch (grated)
  • Red chili powder- 1tsp (or as per your spice tolerance)
  • Coriander powder- 2tsp
  • Cumin powder-1tsp
  • Garam masala- 1/2 tsp
  • Mustard seeds-1/2 tsp
  • Cumin seeds- 1tsp
  • Hing(asafoetida) -a pinch (optional)
  • Turmeric powder-1/2 tsp
  • Curry leaves-3-4 (Optional)
  • Coriander leaves-4 tbsp (chopped)
  • Salt-to taste
  • Oil-2tsp

Method:

  1. Boil water in a saucepan, add some salt to it. Switch off the heat-add the soya chunks into the boiling water, mix well, cover and let it stand for 10mins. Strain out the soya chunks and squeeze out the water and keep aside.
  2. Heat the oil in a non-stick kadai, add the mustard seeds, cumin seeds.
  3. When it starts to pop, add the curry leaves, hing, turmeric powder and then the chopped onions.
  4. When the onions starts turning translucent, add the garlic and ginger. Fry till the onions brown a bit.
  5. Add the tomatoes, the red chili powder, coriander powder, cumin powder, garam masala and salt and cook till the tomatoes are mushy.
  6. Add the soya chunks and mix, then add the chopped cabbage,mix well so that the masala coats the cabbage.
  7. Reduce flame to low, cover and cook, stirring occasionally till the cabbage is cooked.
  8. Garnish with chopped coriander leaves.
  9. Serve with roti or as a side with dal and chawal.

Note:

You can substitute soya chunks with any pulse (kabuli channa, kala channa, rajma, cannelloni beans, etc) to increase the protein content of the dish.

Cabbage and Soya Chunks Sabzi

Indian Dietitian Online