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Weight-Loss Guide To-do and To-Avoid lists

Important activities for weight-loss program are compiled in two simple lists: To-Do List and To-Avoid List

To-Do List

Lifestyle Changes

1. Must follow morning regimen

i) Drink one cup of cold water

ii) Exercise for 20 minutes on empty stomach. Do Not exceed 30 minutes.

iii) Rest 45 minutes

iv) Eat breakfast within 2 hours after waking up. Breakfast must have whole-grain and a protein. Add fresh fruit and dairy product if desired.

2. Eat six times a day. Distribute your calories as even as possible among your meals.

Breakfast - Morning Snack - Lunch - Noon Snack - Dinner - Night Snack

i) Allow 5 hours in between main meals, Breakfast - Lunch - Dinner

ii) Distribute your calories as even as possible among main meals.

iii) Eat snacks about 2 hours after eating main meal

3. Find at least 20 minutes a day to exercise during evening. After eating wait 2 hours before starting the exercise. After exercise, do not eat for 45 minutes.

4. Do NOT eat any thing within two hours of going to bed

5. Sleep well for 7 to 9 hours every night.

6. Manage Liquid calories.

i). Avoid diet soda. Diet soda may have no calories, but it increases your appetite to consume more calories

ii). Avoid Alcohol

iii). Avoid or minimize commercial fruit juices and vegetable juices. They have little or no fiber needed for weight loss

iv). Minimize use of regular soda, store-bought smoothies, coffee drinks, energy drinks sports drinks

Food Groups

1. Foods should be selected based on a five point criteria: i) Low Calorie ii) Low fat iii) High protein iv) High Fiber, and v) High nutrition.

High-fiber and high-protein makes food absorption slow and satiate hunger. For a balanced diet, eat foods from all the six food groups: Grains, Fruits, Vegetables, Dairy, Proteins, Oils

2. Eat whole-grains (50% minimum)

i) Whole-grain wheat bread (Roti)

ii) Do not exceed the total number of servings of Dosa and Idli, than the total number of whole grain Chapati during one day.

iii) Eat Brown Long-grain rice preferably Brown Basmati Rice

3. Eat about 2 cups of raw/cooked vegetables

i). Eat leafy vegetables (Spinach, Mustard Greens, Lettuce)

ii). Eat colorful root vegetables (Carrots, Beets, Sweet potatoes etc) in moderation.

4. Eat 1½ cup fresh fruit every day.

Pink Grapefruit is preferred. Chemicals in grapefruits manage Insulin production. Grapefruit may have adverse reaction with some of the prescription medications

5. Consume 2 to 3 cups of low-fat or skim milk

6. Eat about 6 oz of Proteins. Sources are Dried beans, Nuts, and meats

i). Eat nuts such as Walnuts, Pistachios and Almonds in moderation. They are high in fiber and nutrition but also high in fat

ii). Eat lean meats with fat trimmed. Poached Defatted meats are preferred.
iii). Remove skin from poultry such as Chicken or Turkey. Poached Defatted Chicken breast is preferred

iv) Do not exceed 8 eggs per week

v) Soybean products have the highest amount of proteins among all dried beans

Cooking Eating

1. Drink plenty of cool water, preferably refrigerated to behave like negative calorie item
2. Cook at home, you know what you are eating.
3. Use a mental picture about portions. Size of your hand, from knuckles to wrist, about the thickness of your little finger be your portion guide.

4. Eat 'negative calorie foods'. It takes more calories to digest most of the raw fruits and vegetables than the calories in the foods themselves. Popular items are: Apples, Blueberries, Broccoli, Cantaloupe, Carrots, Cauliflower, Celery, Cherries, Cucumbers, Grapefruit, Green beans, Mushrooms, Oranges, Raspberries, Tangerines, Tomato, Watermelon, Strawberries.

5. Eat snacks high in protein and whole grain to satiate your hunger. Best example is Almond or Peanut butter on a couple of whole-grain crackers. Do NOT over do it. Nut butters are high calorie foods.

6. Use fresh lime juice whenever possible. Add to drinking water, curries, and salad dressing.

7. Use Fenugreek seeds Cinnamon Cloves and Nutmeg whenever possible. They mimic insulin

8. Use fresh Ginger, Hot red chili peppers, Black tea, Green tea, Coffee. These are Thermogenic and increase metabolism. Green tea is a preferred item.

To-Avoid List

1. Sweets (Mithai). Normally, they are high-calorie high-fat low-fiber
2. Commercial diet soda, it may stimulate appetite to consume extra calories
3. Products made with refined flours (Maida, All Purpose flour, Cake flour). They lack fiber
4. Instant rice, White rice, short or medium grain rice. They lack fiber

5. Whole milk dairy products. They are high in saturated fats.

6. Fruit Juice, they lack fiber

7. Dried fruits, they are high calorie

8. Vegetable Juice, they lack fiber

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