FOODS TO GET LEAN

GET LEAN FOODS

OATBRAN/OATMEAL: about 100 calories in 1 cup cooked and 5 g protein

EGG WHITES: 16 calories in one egg white and 5 g protein

LEAN CHICKEN: GRILLED 150 calories and 26 g protein

WILD RICE/QUINOA: 168 calories in 1 cup and 7 -8 g protein

FISH OILS: 1 capsule is 60 calories

ASPARAGUS: 13 calories in 4 sticks and only 2 g carb

ALMONDS RAW: 216 calories and 8 g protein

GARLIC: 4 calories in one clove

TOMATO: 15 calories in one tomato

APPLES: ESP GREEN about 90 calories

FOOD FACTS YOU NEED TO KNOW ASAP

DID YOU KNOW THE FOOD VALUE OF INDIAN FOODS WE NORMALLY EAT OR ARE AVAILABLE AROUND US.

If you are into a weight loss program then you need to consume 1200 or 1500 calories and 60-80 gram proteins depending upon your doctor or dietician’s evaluation of you.

This is an eye opener for those who don’t seem to have any effect on their weight if they went up even ¼ increase in the portion size.

Egg white has about 16 calories vs. the whole egg which has 70-90 depending on the size of yolk

1 cup of dal moong tadka with 1 tsp. of olive oil is 280 calories 30 carb and 12 protein

1-cup dal makhni has 360 calories 32 carb and 14 proteins

1-cup masoor dal is 200 calories 28 carb and 11 proteins

1-cup channa dal has 290 calories and 55 carb and 11 proteins

1-cup toor dal 194 calories 29 carb 10.7 protein

1 cup whole moong 321 calories 44 carbs 17 protein

1-cup palak paneer 211 calories 15.7 carbs 6.4 protein

5 pc of Nanak paneer 1 carb and 6 proteins

Usual matter paneer consumed in households as per sizing of 284 grams 370 calories 54 carbs 13 proteins

2 balls of gulab jamun have 387 calories and 60 carbs and 2 proteins

1 piece jalebi 200 calories 55 carb 0 protein

1 Mc ‘chicken sandwich at Mc Donald’s with mayo is 360 calories 40 carb and 14 protein

Subway sandwich without cheese: veg delight is 230 calories 44 carb and 8 proteins

Plain cheese pizza: regular crust 1 slice is 90 calories

Pepperoni pizza regular crust 1 slice 310 calories 36 carb and 16 proteins

1 Aloo prantha home made: 250 calories 15 carb 2.5 protein vs. 1 Paneer stuffed prantha without oil is 168 calories 20 carb and 9 protein

1 Moong dal cheela is 100 calories 25 carb 2-protein vs besan cheela 143 calories 25 carb 9 proteins

1 whole-wheat roti 50 calories 16 carb 4 protein

1 veg samosa 250 calories 15 carb and 2 proteins

1 chaas (Amul) 60 calories 4.5 carb and 3.5 proteins

Snacks and food just under 100 calories

10 almonds raw unsalted

Half cup (4-5) unsalted walnut edible part.

1 Pear

1 Green Apple

1 cup Blueberries

½ BANANA

1 kiwi

1 cup honey dew melon

4 prunes

1 full stalk of celery with a fat free ranch dip, or coriander chutney.

Fistful dry roasted unsalted Bengal gram or Chickpeas

3/4 cup of wheat bran flakes from Kellogg's.

 Fistful of dry roasted unsalted Soy nuts

4 Marie biscuits

1 Laughing cow low fat cheese cube with 2 crackers from Nutrichoice

5 PC of salami (processed food)

1 whole-wheat toast dry

1-table spoon peanuts

1cup non-butter popcorn

1 whole wheat Methi chapati with Ajwain

3 cubes of grilled low fat paneer.

1 cup Low fat plain yogurt

Dunkin donut iced coffee with skim milk 1 cup

½ banana oat bran muffin

¾ cup corn flakes

1 table spoon unsalted peanut butter

1 table spoon almond butter

RAISING METABOLISM

RAISING METABOLISM

As we age the metabolism becomes slow, all we have to do it increase it by making simple changes to your life.

Adding proteins: People with no kidney problems are required to have 0.8 gm per kg of protein daily, and if you do weight training then you require from 1 to 1.5 mg per kg or proteins. So if you weight 60 kilos, you must have at least 50 grams of protein in your diet.

Eating frequently: Don’t go hungry too long, if you do you will have a drop in both metabolic rate and sugar that will make you crave wrong food.

Eating Breakfast: Most important meal of the day, in my last write up I have explained why breakfast is so important.

Exercise: Moderate amount of weight training increases your resting metabolic rate. Excess training can cause reverse effects.

Sleep: Sleep deprivation also affects metabolism: http://www.ncbi.nlm.nih.gov/pubmed/11896493

Winter: Yes in winter we are trying to keep our bodies warm and our metabolism goes up, trick is to stick to a healthy diet and not munch mindlessly.

White kidney bean extract: It acts as a carb blocker and helps you lose fat so your metabolism increases.

SKIPPING BREAKFAST!! IS IT SO BAD....

Almost 90% of my patients walk in with one history that is common is skipping breakfast.

" I don't feel hungry in the morning".

Most people who are not used to eating breakfast feel no hunger in AM.
Result is their BMR its low which means their capacity to burn calories at rest is very low.

Easiest and yummiest way to increase your BMR is having a breakfast.

But the common mistake is to have very small breakfast or only single food group at breakfast.
Eating a healthy well balanced morning meal can really make your day very pleasant with no drops in sugar resulting in minimal evening cravings.

Common killer breakfast mistake:

Big bowl of fruits
Toast and coffee/tea
Instant cereal with milk
Bread Omelet
Bagel and cheese

Ideal options:

1. Protein shake/smoothie with a fruit like 1/2 cup berries or half banana and a whole wheat bread.
2. Organic turkey sausage with whole grain bread and a seasonal fruit.
3. Oat bran cooked in low fat milk/water with cinnamon and 2-3 boiled egg whites.
4. 2 eggs and 2 low fat bacon strips with 1/2 whole grain bagel.
5. Vegetable Omelet with whole wheat bread and 1/2 grapefruit.

Feel good!!!

5 Easy Soup Preps.

Winter is all about soups:

SOUPS are top on the list because they are not only rich in vitamins and minerals, they also fill you up at any meal time.

5 Easy preps to do at home: all can be garnished with cinnamon,cilantro or parsley, all 3 good for weight loss.

1.Plain vegetable: Boil your favorite vegetables in enough water to just soak them,add 1 teaspoon olive oil,salt to taste and  blend ......enjoy with a couple soup sticks or a slice of low fat cheese.** my suggested thermogenic vegetables are: celery,spinach,broccoli, cabbage,peppers.

2.Spinach, tomato and cabbage : Saute them in a pan with some peanuts and tofu and curry leaves, add boiling water and blend or the other way around.** this soup is loaded with antioxidants.

3. Plain tomato: Tops my list of soups....but home made since the packets or cans are full of sodium/salt. Boil 3 tomatoes per serving in water, blend on high speed,1/4 teaspoon salt per serving, add toasted bread instead of fried bread to garnish.

4.For egg lovers: egg drop soup: Get vegetable stock/ chicken stock and store at home: while boiling add(drop) 2 egg whites per serving, add roasted cabbage for crunch/garnish, and a dash of soy sauce with salt to taste. ** great protein soup.

5.Lentil soup/Dal soup: Boil any whole lentil and keep it aside, sauteed vegetable and add to boiling water, add salt and pepper and 1 tablespoon dal/lentil per serving, add peanuts or toasted almonds or toasted pine nuts. ** great soup for proteins and vegetable....almost a meal replacement or a pre-party fill up.