The Best Rules for your Fat Loss Nutrition Plan

As a future physician, I cannot tell you how important the role nutrition plays in your overall state of health and weight loss/muscle building program.  As you have probably encountered, a variety of diets have come and gone throughout the years.  Low-fat, low-carb, all fruit and vegetable, the grapefruit diet, and even the zig-zag diet!  While all of them have some truth in them, the one thing they all have in common is a decrease in caloric intake.  Here are some tips that can help you get started on a nutrition plan for a weight loss plan, not forgetting that these tips will provide you with a heart healthy and age-preventing solution. These tips are listed in order of importance. So if you have to bend the rules, try not to bend the top rules.

1.)    Portion Control-It makes sense.  To lose weight, you need to remain in a caloric deficit. Your caloric deficit should be no more than 500 calories per day, as lean muscle tissue will be metabolized if you are eating too less.  The best way to accomplish this is to eat until you are full and then stop.  No one has time to count calories.  If you get hungry, eat again.  Your caloric deficit can be created by exercising for about 45 min to 1 hr per day.  Eating after you are full puts you at risk of going over your caloric needs and gaining weight.

2.)    Protein with every meal-You need ample protein in your diet to maintain lean muscle tissue, the most metabolically active tissue in your body.  As a rule, about 1 g/lb bodyweight.  Good lean protein sources include grilled chicken, fish, tuna, turkey, egg whites, whey protein, low-fat cottage cheese, low-fat milk, and fat-free cheese. Soy products such as tofu or veggie burgers are good for women.  They are not recommended for men as they can increase estrogen precursors.

3.)    Vegetables and Fruits with every meal-Use fruits in your breakfast meal and snacks.  Vegetables should be eaten with lunch and dinner every day. Vegetables should cover half your plate at lunch and dinner time.

4.)    Water-Try to drink about 10 cups of a water a day. Work your way up to this number, as it might be a lot at first.  No more than two diet drinks a day, as studies have shown that they increase your appetite. If you only like diet drinks, then you need to count your calories.

5.)    Don’t skip meals-You should eat at least 4-5 meals a day.  Breakfast, lunch, dinner, and a pre-bedtime snack.  Skipping meals makes you more likely to overindulge at other meals.

6.)    Good Fats-Try to stick to olive oil, canola oil, avocados, and fish for health sources of fat.  I do not recommend nuts since it is very easy to overeat with them. To be heart healthy, all you need is 1 TBS of healthy oil a day.

Follow these rules, and everything else will fit in place.  Don’t worry too much about your carbohydrate to fat ratio, as if you are following these 6 steps you will be on your way to a healthier and more aesthetically pleasing physique.  As always, a lifestyle change with these rules is a necessity to help prevent illness, aging, and weight gain.

Dr. S.S.

Is Whey Protein Right For You?
Whey protein has been around for centuries. Ask your parents, I am sure they have heard of it. Over the last 15-20 years, the whey protein market has sky-rocketed. In fact, almost anyone that works out will talk about how they need to add a whey protein shake to their nutrition after their workout. It has become a staple to sports nutrition following exercise. But the question to ask yourself is whether it works? Or is it just another marketing fad that comes and goes, just like your low carb and low fat diets. Here are some important facts and common questions answered about whey protein and things you should know before deciding if it is right for you.

What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available.

How is whey protein made?
Have you ever made paneer at home? For those that haven’t, it is very simple. You take a huge pot of milk and boil it until solids form. Those solids(curd) float atop the liquid from the milk and is used to make paneer. The liquid portion of this boiled milk contains the protein and lactose of the milk(and some fat that didn’t curd). The water is dehydrated from this liquid and you are a left with a powder known as whey protein concentrate. Through, a process of micro filtration, the lactose and fat can be removed from this liquid and dehydrated, leaving a powder known as whey protein isolate.

Is there a difference between whey protein isolate and whey protein concentrate?
Yes. Whey protein isolate is the purest form of whey protein available, as the lactose and fat have been microfiltered out. We recommend finding whey protein supplements with whey protein isolate listed as the first ingredient, rather than whey protein concentrate. Whey protein concentrate packs more junk with it (lactose and fat). Take a look at the back of your whey protein source, and you’ll see that there are some carbs and fats on the nutrition label. This is due to a mixture of whey protein concentrate in your supplement.

What are the benefits to adding whey protein to my sports nutrition?
Since whey protein is very soluble and easily digested, it becomes available in your bloodstream soon after ingestion. For this reason, bodybuilders recommend taking a post-workout whey protein shake to help stop the breakdown of muscle following strenuous exercise. In order to build muscle, you break it down by lifting weights, and you rebuild it by proper nutrition. The end result should be a stronger and bigger muscle. Whey protein following a workout has shown to minimize the breakdown of muscle with various research studies. Research studies have also shown that whey protein in combination with fast-absorbing carbohydrates(dextrose, sugar, white bread) leads to an increase in muscle synthesis following a workout. Vegetarians, like myself, benefit greatly from whey protein to help reach recommended daily protein requirements for athletes and bodybuilders. Not listed here are they potential health benefits as well.

Who should NOT take whey protein?
This is questionable, however I do not recommend whey protein for those that do not follow an intense lifting regimen(4-5 days a week, at least 30 min sessions). These will just be added calories that you could have consumed with your main meals of the day, which would probably be enjoyed more and have a higher nutritional value(chicken, eggs, turkey, low-fat dairy). Those that are lactose intolerant should be aware and those with any type of kidney disease.

How much protein should I take a day?
This varies across several sports nutritionists, however I recommend at least 0.8 to 1 g/lb body weight. For example, a 180 lb man will need to take in somewhere between 144 to 180 g of protein per day to maximize muscle growth. You can still grow muscle without protein, as carbohydrates and fats are converted to protein as well. However, you are more likely to put on excess fat with carbohydrates and fats. When dieting or cutting down fat, these protein requirements may increase. Protein becomes really important in this case, as it will help retain hard-earned muscle tissue, and keeping your metabolic rate high.

Are they are any long-term health risks to using whey protein?
At the current time, no literature shows any detrimental effects. Common side effects include gastrointestinal discomfort, diarrhea, and bloating. These side effects usually go away after using the supplement continuously, unless you are lactose intolerant. Start out slow, and work to increase your protein intake over time. When increasing your protein intake, I recommend having a renal function panel checked every six months to a year from your primary care physician. Although studies have not shown a causation to renal insufficiency with increased dietary protein consumption, it is better stay on the safe side. As always, drink about 10 cups of water a day to help flush out the waste products created from the metabolism of protein.

Dr. S.S.

Being desi, we all love to go out and treat ourselves to the occasional indian restaurant outing.  But a few days later, you’ll notice all that ghee and heavy cream will show up on top of your abs. So how can you still enjoy this food and make it out of the restaurant without feeling guilty?

Portion Control

Always beware of how much you are eating.  You must realize that most of these curried dishes have ample heavy cream, ghee, and oil.  If you average the caloric content of a tablespoon of the above, it comes out to a whopping 150 calories.  And you must assume that at least half of a tablespoon of curry will contain these hidden fats.  Therefore, you should become familiar with a size of a tablespoon and eat no more than 8 tablespoons of curry from your curry dish(about 600 calories of fat). The chicken or vegetables in the curry can be eaten without worries.

Naan

Order your naan without butter.  This will help cut some calories.  Try ordering garlic naan without butter to give it some flavor.  Onion naan is also an excellent choice.  In fact, it’s better to eat more naan then subji.  Fats are more likely to turn into fat when in excess, while a smaller percentage of excess carbohydrates will be converted to fat.  An entire naan at a restaurant is typically between 300-400 calories.  You can also substitute with a whole wheat chapatti instead.  The whole wheat will fill you up more and give you some protein with it.

No Appetizers

Appetizers at indian restaurants tend to be fried(samosas, pakora, etc.).  If you must order one, stick to the chaat with the sweet chutney on the side.

No Paneer

Try to order your dish without paneer as a one inch cube is 100 calories of pure fat.

Indian Sweets

We all know sweets are bad, but indian sweets are a killer! One galub jamun can have up to 400 calories, and we all know that you end up eating more than one.  If you must eat desert, stick to the kulfi and mango ice cream.  Better yet, stick to a cup of chai.

Chole(chick peas)

This is probably the healthiest subjis at most indian restaurants.  You can eat all you want without worries.  But please skip the fried puri and batura.  Any dhaal dish is usually healthy at home, but definitely not at restaurants, so stick to chickpeas.

Basmati Rice

Be careful.  Depending on the place, they may mix ghee into in the rice.  So I think its better to stick with butterless naan or a whole wheat chapatti with your subjis.

Avoid Buffets

This is pretty self-explanatory. You will tend to overeat since you will want to try everything and get your money’s worth.  Stick to ordering off the menu, as you are likely to eat less and you might even be able to take home some leftovers for those watching their budgets.

South Indian Food

This is a healthier replacement for outside indian food.  So if you can, substitute idlis and dosa in place of Punjabi food.

Sample Order For Two

Water with lemon (2)

Chaat with sweet chutney on side(use sparingly)

1 Whole Wheat Chapati no butter

1 Garlic Kulcha no butter

1 Chole Subji light on oil(tell them, they will listen!) with Onion Garnish

1 Malai Kulfi for desert

2 Cups of Chai

This article is meant to start your fat loss and guide you until your fat loss slows down.  For most people getting started is the hardest part. With desi genetics, your body tends to hold onto belly fat like white on rice! Let me list what I like to see you do when first starting out.

Follow these first steps, and I ensure you will be well on your way to seeing a flatter belly with continuous improvements and no plateaus. Remember we are focusing on fat loss, especially around your belly. We are not focusing on weight loss. So don’t measure your weight, but take a look in the mirror at your stomach once every 3 weeks.

Weeks 1-3

1. Cross Diet off your list. I want you to eat and be full. Focus on lowering fats and sugars in your diet. Do not skip breakfast.
2. Lift Weights at least 3 days a week for at least 20 minutes, at least 15 sets. Focus on chest, back, and legs.
3. No cardiovascular exercise.

Weeks 4-6

1. Now that you have built some muscle, I want you to eat more protein. About 120 grams per day for the average male. Try to get veggies at lunch and dinner.   Again, do not skip breakfast. Eat till you feel full and stop once you’re full.  If you get hungry between meals, eat a small snack. Again, try to avoid fats and sugars.  Drink more water when you increase your protein intake. About 10 cups a day.
2. Continue to lift weights, try to do heavier weight and aim for 15-20 sets.  Focus on chest, back, and legs.
3. No cardiovascular exercise.
   

Weeks 7-10

1. Same as weeks 4-6, but now just eat protein and veggies for dinner.
2. Same as weeks 4-6.
3. Elliptical for 20 minutes twice a week. Try to do this when you’re not lifting. Make sure you the resistance and speed is adjusted so that you are sweating a little, but still able to hold a conversation.
   

Weeks 10-12

1. Same as weeks 4-6.
2. Same as weeks 4-6
3. Elliptical 20 min, first thing in the morning without eating OR Elliptical 30 min twice a week.

Good weight lifting exercises to concentrate on include squats, flat bench, pull-ups, dead lifts, and the lat pulldown. This program will give you results guaranteed, and get you closer to the 6pack you always wanted. Stay tuned for more advanced and plateau busting articles if this doesn’t get you where you want to be by the end of the 3months.

-MuscleGuru

Actor: Dharmendra

The importance of fitness in your life: I believe in the maxim ‘Health is wealth’. If you are healthy, you can do anything in life. To remain fit, first of all, you should possess a clean heart. A clean heart paves the way for a healthy brain. Think positive and spread lots of love. I believe in giving and not expecting anything in return.

Fitness regime: I do yoga, and bench presses albeit with lighter weights. I also cycle and very soon I will start playing badminton again because my knee is better now.

Do you prefer doing yoga or going to the gym?: A mix of the two would be fabulous. But one should factor in one’s age. When I was young, I did vigorous work-outs.

A light-bulb moment: I have realized that Sunny and Bobby are way better than me. Earlier I would have to encourage them but now they have left me way behind. My sons and I compete in badminton, we have a proper court in the backyard of our bungalow.

Diet: A controlled diet is a must. After doing a workout, one should not end up eating 55 parathas with butter.

The Bollywood actors with the fittest body: Today, every hero is so fit, how can I name one?

The best compliment you have got for your physique: After Dharam Veer I got a lot of letters from fans who claimed that I had inspired them to join a gym. I’m really happy our younger generation is into fitness; in my time I was the exceptional fit star. Since my childhood, I have been very health conscious, therefore I could pull off a film like Dharam Veer in which I had to wear an outfit that exposed my thighs.

A piece of advice for young people aspiring to fitness: I request everyone to be health conscious. Also, one should start early so that diseases like blood pressure and diabetes do not catch up with you. Also, think positive and stay healthy.

- Jigar Shah, Bollywood News Service

Actor: Hrithik Roshan

Vital Stats (in inches): Chest: 42; arms: 16; shoulders: 21; waist: 30.

Diet: I do not have many dietary restrictions nor am I on any special diet because I workout regularly and my exercise routine ensures that I stay fit. I love gorging on Chinese and Indian food. But I do monitor my food habits. It’s 90 per cent your diet that works for you and 10 per cent what you do. I eat very little oil, butter, ghee and fatty stuff. I have a heavy breakfast because I feel that’s the most important meal of the day. My afternoon meal is mostly on the sets and an evening snack is optional. I balance protein, carbohydrates and fats intake in my meals. I drink lots of water.

The fitness routine you are particular about: My day begins at 6 am everyday irrespective at what time I have gone to sleep. I get up and I do cardio for about an hour. I start the day with jogging on the treadmill for about half an hour.

Fitness regime: I do not workout daily. I workout for four-or-five days a week, depending on my shooting schedules. I try and give my body as much rest as possible. I follow a separate body part regime for each day and try and fit all the muscle groups in a given week.

Fitness routine while travelling: I own two separate sets of exercise equipment — one is kept at home and I take along the other when I travel. These are imported pressure-pull machines which help me work out during my free moments even on a flight. With the help of a vacuum press, I fix this equipment to a flat surface and pull the handle to exercise the biceps. I follow the same process for my legs. This special mechanism is an essential part of my entourage, along with the dumb bells.

Where I work out: I sometimes go to a gym in Juhu or I workout at home.

The Bollywood body you envy: No one. I have worked hard enough on mine.

The body part you love training: I love training the arms, it feels good to see the pump.

The body part you hate training: None really, but training the legs does get a bit strenuous.

Your opinion on steroids usage: To each his own.If someone wants it, they should weigh the pros and cons and then decide. I am no one to comment but I haven’t taken any.

Your advice to aspiring body builders: Staying fit is all about taking the right kind of diet and nutrition. Exercising is essential, but so is a proper diet and nutrition. Drink lots and lots of water, it flushes the toxins out of the body.

Everything that is done in moderation is not bad for the body, and it’s the same with exercise. Do not overstretch or overwork your body. Give it ample rest and follow a proper diet. After Jodhaa Akbar, I’m giving my body a bit of rest like I did after Dhoom 2. We need to listen to the warning signals from the body.

- Raihaan Dayanji, Bollywood News Service

Actor: Shilpa Shetty

Vital Stats: I am five feet eight-and-a-half inches tall and my measurements are 34-24-37.

Definition of fitness: A way to be healthy. It’s an assurance of good health.

Fitness regime: Right now, I’m doing a lot of muscle building with yoga on alternate days. I do weight training at least three times a week. Yoga stretches me out. It’s really made me a healthier person.

Diet: Is pretty normal. I eat everything in the right proportion. I have aloe vera juice in the morning, then a cup of tea and wheat flakes. In the afternoon, I have a wholesome meal with chapatti and ghee, dal, sabzi , chicken. I think ghee is really good. If possible I have nuts in the evening.

The movie you looked fittest in: Dus. I remember during the ‘Baras ja’ song. Shamita and I were both working out in our gym.

Own physical self-evalation: It’s well maintained. In Phir Milenge I was supposed to look a certain way. In Dus, I started working out. But I believe a woman should look like a woman. I am doing an action-oriented role in my own film so I am switching to complete heavy weights. I am going to look very tough but I’m not going to look like a man. My body is going to look completely different in that movie.

The Bollywood actress with the fittest body: My sister, Shamita Shetty. She is someone I take advice from as well. She knows exactly what dish has what amount of carbohydrates or protein. She is a complete psycho when it comes to food and fitness.

The Bollywood actors with the fittest body: Salman and Akshay Kumar are really fit for their age. Akshay is lean and Salman is muscular. They are two totally different bodies but both are very fit.

The body part you love training: My legs.

The body part youhate training: My upper body and calves.

Your best body feature: My stomach. My sister says that I have a long torso.

Your worst body feature: This question can’t be for me (laughs).

The best compliment you have got: People tell me that I look my best now. I really agree with it.

When you began working out: Eight years ago. But I have always been very fit. I have been genetically blessed but I was not toned. I used to be a volleyball player. I have represented Bombay district. I also did karate in school.

Your introduction to yoga: Five years ago, I suffered a very bad neck. I had a spondylosis problem and my physiotherapist suggested yoga. That’s how I got into yoga. When I was in the ‘Big Brother’ house, I used to do yoga because for yoga you don’t need equipment like a treadmill or anything. You just rely on your own knowledge. You are getting fit on your own. The whole fad of yoga started in Britain because of that. When I came out of the house, people were like ‘You did yoga in the house. You taught people meditation.’ I had all these firangs in the house and I was teaching them Om.

What gym do you go to?: I have my own gym, luckily. That’s one good thing that I have done in my life (laughs). I used to hate going to the gym. So I bought the sixth floor and I have put up my own gym there.

Your personal trainer: Sherin. He is my weight trainer.

If you don’t workout you feel: Incomplete.

When you do workout you feel: Fit.

Your opinion on the size zero and six packs trend? ‘ Six packs’ is fine but the ‘size zero’ trend is something that is too over-hyped. Size zero is not something that everybody should aspire to. I wouldn’t advice my fans to become a size zero.

Would you like your man to have six packs?: Who wouldn’t like her man to have a six pack but that’s not a criterion for me. It’s very difficult to maintain six packs. People who have six packs work out two times a day.

A piece of advice for young girls aspiring to fitness: Buy my yoga DVD (laughs).

- Mauli Singh, Bollywood News Service