Loose weight the healthy way

If your weight loss is not to regain health then this blog is not for you. Most popular diets out there eliminate certain food types totally which would otherwise be an important source of nutrients. These diets may work at first helping you lose weight. But depriving yourself of some of the food types which would otherwise provide vitamins, minerals, and fiber, may have an adverse effect on your health over the long term. Many weight-loss diets do not include the right balance of foods to keep you healthy. Most of the diets out there are more like crash courses promising to lose weight in 21 days to 3 months. Experts recommend losing only about 0.25 kg-1 kg(0.5lb-2lb) per week. Losing more weight than this is bad for health and nonsustainable. You are not only going to regain weight weeks after completion of your diet, but you will also harm your health negatively.

Think of weight loss in long term and regain health. A long-term goal is something you want to reach in 6 months or more. For example, someone who isn't active at all right now may have a goal of entering an organized 2 mile walk in 2 months and 3 miles in 4-6 months. Focus on the positive changes, not the results. Even if you don't lose much weight, the changes in diet and physical activity will boast your health. Overall Trust in the process.

A person's weight may be determined by heredity which you may not have control over but it is also dependent on physical activity and the food you eat which is in your control.

I have come up with a weight loss program that will not only reclaim your health but is more sustainable and maintainable over your lifetime.

My weight loss program is 6 parts. Instead of thinking of this as a weight loss program and deciding to go on a diet, I want you to think you are going on a health reclamation journey. Weight loss will be a byproduct of this health reclamation journey.

1. Detoxification: Remove toxins from your body This will improve metabolism which will in turn help both in losing weight and regaining health.
2. Physical Activity: Brisk walking, running, Yoga, etc
3. Healthy eating: A Diet plan that promotes weight loss in a healthy way without eliminating any food types. I call this healthy eating to avoid confusion with various commercial unhealthy diets
4. Body Posture: Many people ignore this important attribute important for weight loss and health Yoga
5. Relaxation: Meditation and Breathing exercises. A good night's sleep.
6. Optionally 6:1 Diet where you skip one and only one meal (or have a very low-calorie meal) once a week. But don't skip breakfast and don't overdo fasting. Fasting enables your body to repair damaged cells which would burn calories.

1. Detoxifying body

This includes Detoxifying Stomach, Gastrointestinal system, Liver, Kidney, Skin, Lymphatic System, Thyroid, Pancreas, and other organs and regulating their function.

The human body is accompanied by a powerful detoxification system but is under considerable pressure in today's modern world. Pesticides, hormones, antibiotics, heavy metals, chemicals, and stress can all strain your natural detoxification systems. Stress along with sleep deprivation diverts energy and other resources from the detox process.

1. Water
2. Green leafy vegetables like Cilantro leaf help to get rid of mercury and other heavy metals that end up in your body. Chlorophyll in leafy vegetables helps to detoxify the blood. 
3. Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts) contain sulfur compounds that detoxify the blood and reduce inflammation.
4. Lemon and other Citrus fruits
5. Beets
6. Blueberries
7. Apple
8. Herbs like Turmeric, Ginger, Garlic, Rosemary
9. Avocado
10. Blueberries
11. Hibiscus
12. Dandelion
13. Holy Basil
14. Okra, eggplants, and Gouds
15. Papaya
16. Gut microbiome: Fibre, Prebiotic, Probiotic, Seeds, Nuts, and Whole Grains

Avoid foods causing toxins like dairy, meat, poultry, and fish for a few days when you are detoxifying your body.

Water: Drink 2 cups of water in the morning immediately after you wake up even before your brush your teeth. Drink one cup 30 minutes before lunch and dinner and one cup 120 minutes after the meal. Drink water in between only if you feel thirsty. 

2. Physical activity

Basal metabolic rate (BMR) 

BMR is the average daily amount of energy (calories) that is used by a body when it is at rest. It is determined by heredity, height, body composition, and age. Few people have higher BMR than others. These people naturally burn more calories than others.

Relation between Calories and Weight Loss

You need to burn approximately 3,500 calories to lose one pound or 0.5 kg per week. You do this by burning more calories than you consume. You will have to create a deficit of 500 calories per day to lose one pound or 0.5 kg per week. Half or close to half of the calorie deficit can be through your diet and the remaining should come from an aerobic activity like exercise or workouts. Generally, the recommended daily calorie intake for women is 2,000 calories a day for women and 2,500 calories a day for men. Don't decrease your calorie intake to more than 250-300 calories a day. Instead, increase your activity for creating more deficit. Add healthy eating to your calories.

How to increase your walking pace:

Brisk walking for a longer time at a stretch burns more calories than walking the same distance at a slower speed or splitting the distance into two different workouts. Walking 40 minutes for 4 days is better than walking 25 minutes for 7 days, though the latter covers more distance.  Fat is burned when your heart rate is at approximately 120 or above. If you had been inactive, it will take practice to reach here. Start with some low-intensity to moderate exercises like just walking 15-20 minutes a day. Then gradually increase your intensity every week by walking for more time while also increasing your speed. As with any type of exercise, you get better with practice over a period of time and you keep practicing. Over time you will build stamina and doing exercise will get better and easy.

C25K App is a great tool to help you get to a regime of walking/running 3 miles or 5KM a day over a period of time. It starts small and gets you where you want to be. If you can't get to its default phase, repeat the week again until you get comfortable.

Motivation is the key. You must motivate yourself to reduce weight for the health benefits it brings in. If your week starts on Sunday, See the progress you made that week until Saturday. Treat yourself to your favorite dessert if you met your goals that week. Again, don't overdo it. Treat yourself but with reduced quantity.

Myths:

When people start exercising, they tend to eat more with the assumption that it's okay to eat more as they are doing the necessary exercise. But know that physical exercise only burns around 250-300 calories and overeating will add just more calories than you actually burn.

People who are thin but don't exercise or eat nutritious foods aren't necessarily healthy just because they are thin. But weight is only one part of your health. Even if you carry some extra weight, eating healthy foods and being more active can help you feel better, have more energy, and lower your risk for disease.

3. Healthy eating:

American Heart Association and the American College of Cardiology recommend a diet that is high in fruits, vegetables, fiber, whole grains, and nuts. The average healthy person should consume 10 to 30 percent of daily calories from protein, 45 to 65 percent from carbohydrates and 25 to 35 percent from fat.

Nuts: 

Recommended 30 grams of nuts per day (12-15 nuts)

Health Benefits:

1. improved circulation 
2. increased life expectancy 
3. improved mood 
4. strengthen muscles 
5. weight loss or maintenance 
6. joint support 
7. increased bone density 
8. improved sleep 
9. decreased Alzheimer’s risk and decreased mental decline 
10. improved breathing 
11. increased stamina

Healthy Weight Loss Food:

1. Honey
2. Tablespoon of Chia Seed (30 min) + Water 
3. Lemon
4. Cumin seeds
5. Cabbage/Cauliflower/Broccoli
6. Apple
7. Nuts and Seeds (Food rich in Selenium, iron, and Zinc)
8. Green tea
9. Turmeric
10. Cinnamon
11. Whole Grain (Oats, Barley, Rye, brown rice, or 100 % whole wheat bread)

Reducing Belly fat:

1. Fenugreek/Methi
2. Cinnamon
3. Barley
4. Apple

Reducing Cholesterol:

1. Okra
2. Egg Plan
3. All types of Goud
1. Ridge Goud (Luffa/Chinese Okra/Ghosale), 
2. Snake Goud (Parval/Padvale) 
3. Ivy Gourd(Tindora/Tendli), 
4. Bitter Goud (Karela), 
5. Bottle Gourd (Lauki/Dhudi/Doodhi)
6. Ash Gourd (Petha/Kuwale)

Reducing triglycerides:

Following foods have all been shown to significantly reduce triglyceride levels and thus not only reduce your weight but also reclaim your health.

1. fish containing Omega-3 fats like salmon, mackerel, and sardines
2. whole grains like unrefined wheat, rice, oats, barley, and rye are eaten in their “whole” form
3. quinoa
4. avocado
5. coconut oil
6. cruciferous vegetables like cauliflower, cabbage, kale, broccoli, brussels sprouts, etc
7. garlic
8. Soy protein products

Healthy fruits and vegetables

Gut microbiota/Gut flora/Gut microbiome:

About 1,000 different species of bacteria live in the intestine, totaling about 100 trillion cells. These gut bacteria are also known as gut flora or gut microbiome. They weigh as much as 2-5 pounds(1-2 kg), roughly the weight of your brain. Together they function as an extra organ in your body and play a huge role in your health. They produce nutrients for the body, including short-chain fatty acids which can feed the colon cells, leading to reduced gut inflammation and improvements in digestive disorders. The microbiome plays a key role in host weight. Probiotics are good for a healthy microbiome  

1. help with weight loss.
2. Helps maintain gut health and bowel movements
3. Lowers cholesterol levels
4. Helps control blood sugar levels and Lower the Risk of Diabetes
5. Gut bacteria help control your immune system
6. It May Affect Brain Health

Take antibiotics only when necessary: Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary

Fibre

Dietary fiber is a non-digestible carbohydrate found in foods. Health authorities recommend that men and women eat 38 and 25 grams of fiber per day, respectively.

They are most often categorized based on their water solubility:

1. Soluble fiber: dissolves in water and can be metabolized by the “good” bacteria in the gut
2. Insoluble fiber: does not dissolve in water

They feed the “good” bacteria and fungi in the intestine, functioning as prebiotics.

1. helps reduce and maintain body weight
2. control and possibly prevent hypertension
3. help balance cholesterol levels in the blood
4. regulate bowel movements and prevent hemorrhoids
5. regulate blood sugar
6. regulate your body’s satiation signals, which let you know when you’re full
7. lower risk of colon cancer
8. lower risk of breast cancer
9. lower risk of diabetes
10. require more chewing, which slows down your meals and aids digestion

Food sources:

1. Whole grains like Oats, barley, and brown rice
2. Fruits and Vegetables
3. Legumes such as beans, peas, lentils, etc
4. Nuts and seeds
5. Foods rich in polyphenols

Polyphenols

Polyphenols are extensively metabolized by the gut microbiome

1. Helps to lower and maintain body weight
2. Act as Antioxidant; Anti-cancer properties
3. Reduce chronic Inflammation
4. Manages blood pressure levels
5. Regulates blood sugar level and hence lowers the risk of diabetes
6. Lowers bad cholesterol levels
7. Improve heart health and digestion
8. Boasts immunity

Foods rich in polyphenols are: Per Ounce(oz)

1. BerriesChokeberries: 1123mg
1. Elderberry: 870mg
2. Blueberries: 535 mg
3. Blackberries: 160 mg
4. Strawberries 160mg
2. Sweet Cherries 160mg
3. Cocoa powder (516mg) and dark chocolate (250mg)
4. SpicesClove (542mg)
1. Star anise (195mg)
2. Oregano, sage, rosemary, and thyme: 30 mg
5. Apple and Plums
6. Whole grain
7. Red wine
8. Pomegranate
9. Grapes
10. Nuts 
1. Chestnuts (350mg)
2. Hazelnuts and Pecans (140mg)
3. Walnuts
4. Almonds (53mg)
11. Seeds (Chia seeds: and flaxseeds: 229mg)
12. Green tea (35mg/cup)
13. Legumes and beans
14. Red onions (168 milligrams/small red onion)
15. Spinach (40 grams/cup)
16. Broccoli
17. Olives and extra virgin olive oil

Polyphenol-rich food Chart according to their rankings:

Mushrooms

1. Can help with weight loss
2. Reduces bad cholesterol
3. Excellent source of vitamins, minerals, and fiber
4. Are a great alternative to protein
5. They boost the immune system
6. They have anti-inflammatory properties
7. Has anti-cancer properties
8. Supports Bone Health
9. Promote Gut Health
10. Controls Blood Pressure
11. Maintains Heart Health
12. Protects Brain Health and helps prevent neurodegenerative diseases
13. Can lift your mood and help fight depression and anxiety
14. May boost your memory.

Green leafy vegetables

Recommended Intake of Dark Green Vegetables
Children 0.5-1.5 cups, Adults 1.5-2 cups

1. Spinach
2. Kale
3. Beet greens
4. Romaine Lettuce
5. Red or Green Leaf

Health benefits:

1. They are  high in fiber and  nutrients like vitamins, and minerals but low in calories
2. Help reduce and maintain a healthy weight
3. Reduces the risk of heart disease and high blood pressure
4. Supports optimal brain function and protects Cognitive Health
5. Support Optimal Gut Health
6. Help Regulate Blood Glucose Levels
7. High in antioxidant and anti-inflammatory properties
8. Has high anti-cancer properties
9. Support Your Immune System
10. Boost Digestive Enzymes
11. Reduce Belly Bloating
12. Supports Bone Health
13. Supports Healthy Aging
14. Make Your Skin Glow
15.  Relieve Stress

Cruciferous vegetable

1. Cabbage
2. Cauliflower
3. Broccoli
4. Brussels sprouts
5. Radish, Daikon radish, and Horseradish
6. Kale
7. Chard
8. Collard 
9. Kohlrabi
10. Arugula (also called rocket)
11. Bok choy
12. Mustard Greens
13. Turnips
14. Rutabaga
15. Watercress
16. Wasabi

Health benefits:

1. Contain lots of Fiber, Vitamin C. Vitamin B9 (folate), Potassium, Selenium, and Phytochemicals.
2. Have rich antioxidant properties
3. They help protect cells from DNA damage.
4. Prevent and help fight cancer. They help inactivate carcinogens
5. They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).
6.  They have anti-inflammatory, antiviral and antibacterial effects. 
7. They induce cell death (apoptosis). 
8. Detoxifier: Boost liver health. Its high fibre and other compunds encourages the excretion of toxins through bile and stool.

Okra

1. Rich in Vitamins particularly C and K, and contains some protein and fiber(Many fruits and vegetables lack protein)
2. Contains beneficial antioxidants
3. Improves the health of the Heart and Brain by lowering CholesterolPolyphenols decrease your risk of heart problems and stroke by preventing blood clots and reducing free radical damage.
4. The antioxidants in okra may also benefit your brain by reducing brain inflammation. Mucilage (a thick, gel-like substance found in okra) can bind with cholesterol during digestion so it is passed from the body.
5. High in Antioxidants; Have anticancer properties
6. Control Blood Sugar
7. Okra is rich in antioxidants that may reduce your risk of serious diseases, prevent inflammation, and contribute to overall health. Most notably, it contains polyphenols that may contribute to heart and brain health

Eggplant

1. Helps in Weight Loss as it is low in calories and high in fiber
2. Helps Lower bad Cholesterol
3. Helps in controlling Blood Sugar Control (fiber, polyphenols, and nasunin) 
4. Helps in controlling Blood Pressure
5. Effective in Detoxification
6. Rich in fiber and many Nutrients like vitamins (Vitamin C, K, B), and minerals(Iron, Magnesium, Manganese, copper, potassium, etc) in a few calories.
7. Boosts Immune System
8. High in Antioxidants; Helps protect against Cancer (Nasunin, anthocyanin, solasodine rhamnosyl glycosides (SRGs), and chlorogenic acid)
9. Is rich in anti-inflammatory, antimicrobial, and antiviral properties
10. Helps Improve the health of the heart, bones, eyes, skin, and hair 
11. Improves Brain function and mood. Helps control anxiety. 
12. Helps in Digestion

Ridge Goud

1. Helps in Weight Loss
2. Enhances Vision
3. Remedies Anemia
4. Promotes Weight Loss
5. Relieves Constipation
6. Protects Liver Function
7. Manages Diabetes Symptoms
8. Revitalises Skin Texture
9. Lowers Body Heat
10. Boosts Immunity
11. Cures Ulcers
12. Augments Heart Health

Snake Gourd/Pointed Gourd (Parval/Padvale)

1. Helps in Weight Loss
2. Heart Health
3. Anxiety and Depression
4. Soothes Depression And Anxiety
5. Enhances Digestive Health
6. Resolves Acid Reflux
7. Regulates Thyroid
8. Uplifts Immunity
9. Recovers Joint Illnesses

Bottle Gourd (Lauki/Dhoodi) and Ash Gourd (Petha/Kuvale)

1. Helps in Weight Loss
2. treats urinary tract infections
3. Heart Health
4. stress, depression, and sleep disorders
5. sleep disorders
6. controls sugar level
7. Anti Cancer properties
8. Detoxifies Kidney and liver
9. Strengthens Respiratory Processes
10. Enhances Digestive System

Ivy Gourd (Kundru/Tindora/Tendli)

1. Helps in Weight Loss
2. Improve metabolism,
3. regulates the blood sugar level, and prevents conditions like diabetes. 
4. very good for the heart and the nervous system
5. Enhances Digestive System

Bitter Gourd (Karela)

1. Helps in weight loss
2. Helps in maintaining blood sugar levels and purifies the blood
3. Lowers bad cholesterol levels
4. Cures hangovers and cleanses the liver
5. Boosts your immune system
6. Helps in vision
7. anti-inflammatory and antiviral properties

Green beans:

To be continued..

Legumes:

To be continued..

Seeds and Nuts:

Nuts:

To be continued..

Chia Seeds:

To be continued..

Flaxseeds:

To be continued..

Flaxseeds:

To be continued..

Fruits:

Banana:

To be continued..

Berries:

Are low in calories and high in vitamin C, fiber, and polyphenols

Pomegranate:

1. Detoxification
2. Promotes weigh loss
3. High in fiber and nutrients.
4. Rich in antioxidants.
5. Has anti-inflammation and antimicrobial properties
6. Has anticancer properties
7. Promotes heart and brain health 
8. Support urinary health
9. Aids in digestion and helps with constipation

Papaya:

1. Detoxification
2. High with fiber and nutrients.
3. Rich in antioxidants.
4. Has anti-inflammation
5. Helps in loweing blood sugar level and helps control Diabetes
6. Has anticancer properties
7. Promotes heart, eye, skin, bone and hair health
8. Strengthens immune system 
9. Improves your Digestion

Watermelon and Cantaloupe:

To be continued..

Mangoes:

To be continued..

Jackfruit:

To be continued..

Pear:

To be continued..

Coconut Water:

To be continued..

Apple Cider Vinegar 

Recommended 1-2 tablespoons diluted in water 30 minutes before a meal or during a meal.
Acetic acid is the main active compound, responsible for its powerful health benefits, weight loss is thought to be one. The amino acids in this vinegar are effective antiseptics and antibiotics, whereas the acetic acid content in the vinegar can aid in the treatment of various fungal and bacterial infections. organic apple cider vinegar contains a colony of bacteria, referred to as the vinegar mother, which has a cobweb-like appearance. This bacteria is gut-friendly and is often considered the most nutritious part of the ACV.

1. Prevents Acid Reflux
2. Regulate Blood Sugar
3. lower Cholesterol levels
4. boost weight loss 
5. improve gut health
6. relieve pain in the joints and curb the progress of the arthritic condition

Coconut oil

Use virgin less refined oil but use it sparingly.

Promotes weight loss.

Helps improve hair growth.

Increase good cholesterol

To be continued...

See my other post for consuming Nutrients for Health and Weight Loss

4. Body Posture:

Your body posture is essential for good health and maintaining a healthy weight. Poor posture is one of the many reasons for weight gain, back pain, digestive disorder, sleep issues, and many other health problems. The brain uses the Central nervous system which includes the spinal cord and other nerves to send signals and when posture is incorrect, these signals are impaired.

To be continued..