DietWorld

2009-02-10T18:32:00.001-08:00

Its Okay to be Slightly Hungry:

I don't know...how to put in words, its okay to be slightly hungry but never ever starving! Does this make any sense?

What I am trying to say is...never do dratic diet(for example, Salad alone food, depending upon only shakes and liquids, Yo Yo diet...I mean). If you deprive yourself...I pretty much guarentee you that one day you're going to give up dieting and indulge more! To cut down calories...you don't have to skip Breakfast or Lunch.

Eat frequent meals of small portions, its okay to be slightly hungry...that is your stomach should be half the way filled. So that glucose passes steadily in the blood stream...the insulin production also won't be affected. You will safe from type 2 diabetus, obesity...etc.

Body's genetic makeup have evolved several 1000 years ago. So when a primitive man lived in a world with scarce food. When he strugled to hunt his daily meals...the genes evolved to store maximum fat...from the minimum food he rarely eats. When you deprive yourselves from eating, we still have the same gene make up anyway. So when we go on drastic diet...body thinks, that we are in starvation with scarce food source...it is its job to protect this race/species/individual to keep it going. So the minimum food will be there in our food tract for longer duration, and maximum absorption happens. Moreover it tends to store as fat!! Why to fight with gene plan anyway.

2009-01-09T13:36:00.000-08:00

Often I come across people say...that they will go to any extreme to lose weight and get back to their normal routine! The extreme limits they were talking about is stuff like 'Liposuction', 'Stomach Banding'...

Well...although I don't have anything against the above treatments! But still...going to that extreme of surgery/scar/pain/money and hospital visits! I wonder why? And again see their ridiculous statements...do anything at the cost of pain and money and get back to normal routine(which means no exercise or activity and eat anything)!!! Is this a way of treatment or threat, I clearly don't understand.

Imagine if someone does good 'liposuction' treatment to their tummy! Gets back to their normal eating habit...just 2-3 months is enough to gain that extra pounds again! Which only will leave heavy duty for their tummy skin to stretch and stretch. Why can't one think of a life-style, than a treatment without side effects. Something which they call it as regular exercise and proper balanced diet!!!

Stomach banding, to cut down one's eating disorder...a whole new game of surgery! Banding one's tummy, so that stomach size is reduced. This time, since the tummy is small...one gets more satisfied with just less food, so ultimately one day they will reach their goal weight! Okay okay I agree with all the thing! But what happens if you go malnourished...by eating less? The other concern is...stomach is stretchable(like a balloon) so as we eat and eat, give it a extra load each time, it expands!

Do people really think its hard to develop some will power and reduce eating habit/eating disorder(control cravings, munching junk foods). Once when one starts to do some diet, slowly step by step into healthy eating habit...stomach size automatically reduces! As I told you, its like balloon...once you put in large amounts of food in it, it gets bigger. To reduce the size of your stomach...you need not go to the lengths of banding and stuff. Not even punishing yourself with reduced quantity of food. Just eat as much as you want to fill your tummy, but make health full choice. Remember,let the quantity be more, so that you feel full and happy...but make sure that has very least calories (Like select Alfalfa sprouts, lettuce leaves, Mung sprouts or water cress)! Eat lots of fibre to load your big stomach(carrots, radish etc), drink plenty of water(select juicy fruits like oranges and watery vegetables like pumpkin, chayote), eat complex carbohydrate(rye bread, finger millet, oats) , plan for vegetable protein like legumes(than nuts, choose legumes they make you feel fuller for long)...all these stuff will give you satiety feeling and you won't be deprived.

2009-01-09T12:52:00.000-08:00

Eating Fun Food(Metal included Diet):

Gold dusted Chocolates, Food prepared from Silver Alloy Vessel (Iyengar Rasam) & Iron Skillet marinated meat...and much more! Does these sound familiar and interesting to you! Yeah...who doesn't love chocolates dusted with real 24 carat gold! Afterall...people are so crazy for gold! And there floats a myth about gold, if you include it in your diet(even in ash form) you could get that shining skin forever! Imagine even 'Ash' from gold!!! Does this really hold some truth in it?! I pretty doubt it! Well...to put it too simple, an Ash is an ash...whether its from gold or wood, all has same formula, the carbon!!! Coming back to Silver-Alloy vessels for making your favourite Rasam(Indian Soup). Yeah I agree...it does have some value to your taste buds. When anything tangy like lemons, tomatoes and tamarinds are used in preparing rasam, it leaches considerable amount of metal to the soup. That gives real taste! Same goes to the meat that got marinated on iron-skillet. Lemons and tangy juices leaches some metal to boost flavour in our meat. The question here is, it is good? or bad?

Imagine if we have a broken chair in our house. Consider we have plenty of rooms. We put that broken chair in a hidden store room. Does this make any difference to the appearance of the house? I guess not! Same if we eat iron-skillet marinated meat or silver-alloy cooked rasam or gold dusted chocolates. Our body has innumerable number of cells...this 'pollutant' or 'unwanted particle' goes into the system and stays at one corner. Imagine over series of time...we have more and more broken chair in our house, that one fine day our whole house is filled with them! That will be the case of overdoing this fun food! Our system gets wrong and our cells get bombarded with these 'unwanted pollutants'!

So as far as possible keep it simple, keep it healthy!

2009-01-08T13:23:00.001-08:00

Smell Satiety:

When I was in UnderGrad my friend Janice used to say...smell satisfies her the most, than eating the food. Maybe she is right. She is a gifted cook!!! Later now after catching up with some culinary skills...I too feel the same way.

Does really smell satisfies us? Maybe partly...as most of our cravings & addictions come thro' not by just food, but by our associated memories and nostalgic emotions!!! You would have noticed on a flu infected days we have less/no cravings or appetite. The food presented will be tasteless! As most of the fun about eating is 'Smell' than taste!

To understand fully about eating disorder/addictions... An odour is detected by cells in the olfactory glands! From where the message/information passes through neurons to the brain. Where the associated emotions, memories are stored. Kind of entangled here!

Use this information for your weight loss program!

Cook for a long time, slowly happily....cooking could be fun and very therapeutic! Don't consider cooking as your duty. If you enjoy cooking and serving others...you can not only build good relationships but also shed that extra pounds! We get more satisfied while smelling throughout the cooking process. We will also be aware of what goes in our dish...we will make more conscious include!

Than wolfing down...take time to smell the food!

2008-11-18T12:34:00.001-08:00

Tips To Control Cravings:

I could never buy this idea....cravings are bodies deficiencies for certain minerals or vitamins. See if we are really deficient in iron and magnesium.....why don't we ever crave for 'fresh greens'!

And never confuse cravings with hunger! If we are that hungry we should be more satisfied with plain and bland kanji(oatmeal soup).

Then what is cravings? We crave for those food...we tasted before. Our tantalized tongue reminds us our past experience!

First goal:

Don't explore more and more eating out or new cuisines. Try to follow simple diet...stick to one or two cuisine style! The more you explore the more you'll crave! By mere eating different restaurant foods...will never make you to sit on the top of the status ladder!!! And eating home-cooked meals is not that bad idea.

Pack your food for office/ short trips:

I get this nasty look from my friends...when I say, I like to pack nuts and fruits before a shopping trip! After all we're living in a alluring world now. The marketing tech's, anthropometric ads....being prepared to defend yourself is not that sick!

Eat Full Before Shopping:

So you'll make healthy choice. You'll never get carried away with alluring packs and junks!

Select 1 Ingredient Labels:

For example...an apple, fresh nuts....all energy boosting, but one ingredient! The labels are long with ingredients...you may not know(excess in salt,preservatives, too much processed....)

Feed Others:

Remember this could be fun and more satisfying....yeah than eating all by yourselves!

Boring, Loneliness & Stress:

Boring, loneliness and stress could be the reason for you eating unhealthy/cravings. So get out of your house and meet people. Do something creative, supportive, to be active...

Take a power Nap:

Napping for 20 minutes could not only refresh you...also make you to forget about cravings!

Clean Your Mouth Often:

Soon after heavy lunch or dinner...yet you make room for the dessert!!! Then this tip is for you....clean your mouth after meals. Brush your teeth, gargle with Listerine or take a mint refresher....chew a gum! If your mouth is so clean...you wouldnt want to spoil it that quickly, right!

When You Crave - Things You Have To Do:

Call your friend and talk for a long time...you will eventually forget.

Take a walk around ur block or neighbourhood....that will be relaxing.

Turn on ur music system and enjoy.

Remember any cravings will last for only 20 minutes. And mere satisfying it in 2 minutes won't just help. It is an addiction...and need to be addressed. So change your mind...concentrate on your hobby or something!

Sipping green ice tea would be a better choice...than indulging in chocolate bars!

Home Arrangements to Avoid Cravings:

Try to put your snacks and stuff only in the pantry room. If you don't have a separate pantry room....place them on your unreachable cupboards. Though not always...but works most of the time.

Shopping Smart:

Try not to buy big box of cookies, chips bags, large ice cream, cakes, chocolates....just because you have got a good deal! Buy only mini pack of crackers(whole wheat/multi grain). Mini pack nuts(un salted). So when you really crave hard...treat yourself with these mini picks. They will be energy boosting!

2008-04-27T19:07:00.001-07:00

Few Life Style Tweaks to Stay Fit:

Than going on rigorous exercise all the sudden....slowly including few life style habits will be more easy to take it to next level of exercise regime.

Even few life style changes counts as exercise for some of us. So I have listed few changes from our regular routine. Make use of it!

Don't take lift/elevator or escalator all the time. Take stairs more often at your work place or at the shopping mall! Enjoy climbing stairs! We almost forgot that in this modern world!

Don't depend on your vehicle for all the needs. Plan yourself to walk to the nearby store. Make a trip to nearby store more often by walk.

Don't make a big list and buy your groceries in the super mart. Try to omit few stuff intentionally. Like for vegetables....go to the country store. If it is only few yards from your house. Never ever stop while you are on the way(while driving). Make an intentional trip to the store by walk.

Often bend and stand while in the kitchen! Like don't set everything handy. Don't make your kitchen so easy! Let it be very unreachable sometimes! Like place your cutlery in the lowest rack. Do bend very well to take them. Place your storage boxes very high....stretch very happily to fetch them. Enjoy real workout in the kitchen.

On the other hand....try not to use often the modern gadgets! Hand pound your spices. Use non-electric egg beater to whisk. Use manual blender for your yogurts. Don't depend on food processor quite often. Do enjoy using cutting board. Though it is not actual exercise. It makes you feel....that you have done really hard. Even slightest work with hands does counts as some activity after all! This habit helps one in a lateral way, like slowly one could push minor activities to major one...then slowly take it to next level and reach your goal weight. Its like first baby step before you plan on Exercise.

Do not dine in a formal way in your dining room, yeah not even in front of your TV. Set your meals on the floor. Arrange using mats to sit down and have food like ancient times. Bending and sitting....does count as exercise. Place your food little bit in the centre. Never fill your plates full at one go! For each helpings, take some movements!

Also try to fix a buffet spread in your counter, while you are dining in your dining hall. Don't use lazy susan in the table. Fix small portion for each helpings. So make frequent trips to your buffet spread. It will avoid over eating habit and eventually helps in weight loss. Most of us eat more food...only when it is open and placed close to our plate. Its like we often eat for taste than for hunger.

Also try to focus on people than on food. Sometimes focus on food than on TV. If we pay attention to what we eat, we won't indulge in overeating, afterall. Only when we are not so focused(watching TV)...We tend to wolf down a lot!

Don't plan everything handy. Like placing your cell phone in a particular place. Never place cell phones next to you/ near your work table. Walk to pick up the phone each time. Even while talking to your friend...don't sit on the couch, take a stroll in your lawn/ your back yard.

While working on computer, don't place everything next to you. Like I have seen people who put snacks, drinks, cell phones,....next to them. Make a trip if you need anything. Actually if you have anything in a reachable way. We eat more! If you need to get up for a snack...we will have second opinion about it. More over we need to walk a little and stretch our arms and legs in between work too!

Don't put things on your coffee table/ tea pai. Like have a specific place for your daily mails, news paper, remote control, magazines...etc. So each time you go and pick up your remote control from the TV stand! Sounds pretty nuts know! Hmmmmmm not so bad if you like this habit and see things more organised at the same time. Read your mails by standing and put in the same specific place. Read you newspaper outdoor....help yourself with fresh air sometimes.

Sit on floor to watch TV. Little hard actually, I agree...but do enjoy sitting on the floor like our ancestors. Sitting straight on the floor is also helpful for good memory power( report says).

Meeting a friend at coffee shop!? Just get a coffee and take a stroll outside. Do your happy gossips and enjoy walking in the park too! Isn't that kool. Actually its so nice to walk with someone, talk sweet nothings....not a rigorous walk tho'....but does counts as some activity for the day after all!

2008-04-27T18:25:00.001-07:00

Drink Tea to Lose Weight:

Word from the wise Chinese friend..... 'Drink Tea'. I know we all drink tea in India with heavy cream/milk tea. But what she mentioned is drinking 'Green Tea'!

Well...I started to drink tea late during my college days. Myself and my friend Poorani used to go out to Bengali market place...ask for adhrak chai/ elaichi ka chai...fill in our flask. Head back to hostel. Stay up all night and study so hard. Tea helped to stay up and alert. Unlike coffee....while coffee triggers one's nerves just for an hour or two and put one to depressed mode later. It took me months to understand and cut short my coffee and switch to tea!

Well...this post is not for staying up in night or for alertness. Its for weight watchers! Most of the chinese and japanese drink warm tea along with their meals! The warm tea melts away the fatty food in our meals! I know people who drink
warm cup of water after meals. Thats a good idea too! Which is very hard for me to practice. I think this tea drinking habit is really

easy afterall....the warm water is not only flavoured but rich in anti-oxidants.

Oh....yeah, its not our milk tea kiddos! Its just dip your tea bags in warm water for about 2-3 minutes and add sugar/sugar alternatives. Enjoy along with your meals. My friend Themnu said....taking warm green tea in a china cup after meals is their
tradition in north east India. Well....go for green tea or lemon tea! Enjoy and stay fit!

Green Tea Lovers:

As you all know that green tea is loaded with antioxidants and phytochemical! Better to prepare it in conventional stove top method. Like boiling 1 pinch of tea leaves in a cup of boiling water. Wait till the ta leaves color steep into the water. Filter and add sugar.

If you are using tea bags....wait till the tea leaves flaour steep into your warm water. Like give atleast 3-5 minutes. Then drink it up!

Lemon Tea Lovers:

Like me if you after lemon the benefits are still more! Like Lemon flavour itself has a special response to raise your mood and

energies you! Moreover citrus vitamins work to cue your brain cells. And again adding honey flushes away one's cholesterol

deposit from the arteries! If the benefits are so much for having a nice cup of warm tea....then what is stopping you?

Prepare the tea the same way...as I said above in green tea. Just use the regular tea leaves here. Now toss a lemon wedge in it.

Let the lemon rind.....release its essential oil in the warm tea. Enjoy!

Life Style Touch:

Since I also insist one to have emotional eating habit(see my post about it). I better suggest you'll....first to GAZE your Tea, SMELL your Tea and DRINK with Passion. Get me! I read somewhere that Japanese Zen Saints....hold their tea cups with two hands with passion and love and drink for a long time.

2008-04-15T14:38:00.001-07:00

Drink Water - Some Helpful Facts:

Water some Useful Facts:

Water Definition: Colorless, Odourless, Tasteless Liquid. This is how I studied when I was young! Now just thought back whether this definition makes sense afterall. There are so many drinks out there...to consume with your meals, the thirst quenchers,

fun drinks, soft drinks, carbonated, flavoured water, colored water, sodas, colas, fresh juice, organic juice, from conscentrate.....what not! They are highly flavourfull...colorfull and allures one to drink upon. Well I am not againt drinking colas or flavoured drinks afterall...but slowly we totally forgot/hate to drink the actuall water!

It become so common to drink just sweet tea/ carbonated drinks with your meals. Even soon after meals we depend on tea, coffee and chocolate drinks, most of the time. There are so many faloured water, colored drinks to quench thirst while we are engaged in outdoor activities! While driving we do definetely stop for soft drinks than helping ourselves with mineral water. So when are we going to drink that plain simple water?

To me drinking water is just accepting the plain water! Which is not mineral water, which is not filtered, which is not refridgerated/cold and not even boiled/ warm. Drinking the plain water...from that area is my first thing when I visit any new place! Yeah...I am still aware of ongoing health problems. Well...too much dependency with mineral water...doesnt make sense to me! Too much of sophistication...and what my immune system is not so alert! ?So...its a crude way to improve resistence afterall.

Well...I am going to contradratic what I said in previous paragraph! Drinking on more filtered water helps to flush away kidney stones(read somewhere). Hmmm.....I could accept more for filtered water than boiled water now. I feel while boiling water...we actually boil away most of the minerals in salt form! Well....we can meet our mineral requirements in water.!We can't afterall depend upon supplements all the time.

Good ness of Drinking Water:

It detoxifies your body.

It maintains normal water balance in your body.

Helps in digestion.

Keeps your skin clean and supple.

So.....here I am not going to list once again of what is good for you...if you drink enough and plenty of water! I think most of you know pretty much about it. So better I straight go away with 'how to indulge ourselves to drink more water?

How to Indulge Ourselves in Drinking More Water:(Tips and Ideas)

Early morning drink plain water. You do it as a first thing in the morning. Make a post it note previous night. And stick it on your fridge/microwave. It helps to calm your viseral system. It also promotes bowel movement!

Need some taste...then drink warm water with lemon wedge early in the morning. Well....the point is also noted, lemon wedge...releases its essential oils in warm water. Its rich in vitamin c and packed with anti-oxidant!

Drink honey based warm water/honey based plain water first thing in the morning. Honey helps to flush away your cholesterol deposits from your arteries.

Drink plain water just before your cereals/coffee. So that you won't forget. Before brewing coffee, fill a cup of plain water.

Fill your tall glass often and put next to your computer/ work place. It makes you to drink often.

Try colored glasses...drink like a baby. Also be sure the colored glass is of 'Glass' ones and not plastic. Plastics are toxics....you know!

Whenever feeling hungry...just don't hurry to eat. First drink water and wait...see whether you are really that hungry to eat. Actually most of us confuse thirst with hunger(report says).

In those days...our great grand parents would have taken Neeraagaram/ Koozh/ Neer Mor as their diet, first thing in the morning....and worked all throught he day in fields! So taking semi solid or liquidy food is another idea. It not only satisfies
ones hunger....also quenches your thirst! Too much of liquid makes you to take less carbs and so one would'nt gain weight. Liquid diet helps to detoxify your body and to maintain body temeprature....so on!

So plan for Warm Soup before your meals. Think about juicy fruits for your dessert. Fill your salad platter with fresh veggies. I need not have to say fresh veggies and succulent fruits are again rich in water. Infact vitamin loaded water!

Well....have a happy water drinking day!:)

2008-04-15T13:54:00.001-07:00

Dieting with Pizza:

As anyone else...even I like pizza!:) I know most of us have long love affair with pizza! How to stay on track and maintain a life style while having pizza? Here I have given few tips I practice, hope you'll will find it helpful!

Make only occasional trip to pizza hut! Like if you had pizza last week...don't plan for next 3-4 weeks.

Always eat at the 'pizza place' ! Never order it to be home delivered. We not only eat more at home...also retain the extra leftovers for our next meal! So...if we eat outside, we may eat less! Oh yeah.....don't go far doggy box!

Eat pizza early in the evening, than at night/late night. If you have early...you may have some out door activities to do, it helps to burn your extra calories. Well...after pizza you could take a nice stroll otherwise. If we eat high calorie diet late night....it stores up as fat, while we are sleeping.

Go far more starters before pizza. Starters make your stomach half full...so you could take a bite your main order! Well....stick to salad as your starters!

Drink more cold water before your meal. It makes your stomach shrink and you eat less!

Order thin pizza crust. Less carbs' that way!

Order almost all the veggies as your topping! Healthy choice...lots of fibre requirements of the day is even met...while having pizza.

Never order meat pizza...stick to veggie one! One can't actually dissect every meat bits to stay on track after all!

While eating...leave the end crust(thick end rim) by not eating this...you could cut short 30% of more calories in that meals! Isn't it kool...you could diet even while enjoying your passion food!

Ask them to use less cheese on pizza. Never sprinkle more cheese on the table again! Avoid eating all the cheese on your toppings. Ha ha...pretty hard huh! Yeah what to do!

Drink warm green tea after pizza....it may help to liquefy your fatty pizza cheese!

2008-03-25T07:30:00.001-07:00

Switch from High Sodium Diet to Low Sodium Diet:

The common salt composition - Sodium Chloride. This mineral is essential to maintain proper balance of water in the blood. Although its very vital for body function...it needs are very little to stay normal and healthy.

Getting too little salt(sodium) doesn't have pronounced problems....but it does when we take more sodium in our diet! So how to cut short your salt cravings? Here I have given few tips that I follow....hope it could be useful to some of you!

Never use Pickles in your diet:

Try to eat more veggies than the accompany of pickles! So many people have this compelling habit of eating pickles to go with their meals! My andhroidal friends eat not only the pickles as relish...also use it as their main dish, by simply mix their pickles to their rice! Just try to have less than a quarter spoon daily(initially). Then use the same amount weakly once...slowly take it to monthly once or even rare!

Cut back on salt in your cooking:

Generally it could be hard initially...but I tell you, slowly the salt craving taste buds get replaced by the new ones..that doesn't have so much affinity to salt.

Use more spices and herbs in your recipes:

I usually use more spice to cut short my salt. It worked for me! Sprinkle your spices after cooking...it also enhances the flavour, doesn't ask for more salt.

Don't add any salt at all in your main dish:

You think its very hard or weird to do so. If you try it its no big a deal. Just adjust to eat with more gravies, side dish, sauce, dressing....so forth. Don't add salt to your idly or dosa, eat them with more chutney and sambar. Don't add salt in chappathi/poori...try to eat them with masala or korma. My mausoleum friends add salt event o their rice....better depend with side dish....than adding too much salt in main dish itself.

Don't go for processed food:

Read the labels...most of the processed food are highly salted. Limit/cut the intake of canned veggies.

Don't taste your food while cooking:

If you taste often while cooking...you may tend to add more salt sometimes. Generally before the gravy thickens...the food will have low taste of salt in it. So its better to taste your food while you are actually dining.

Eat warm food:

If you are eating warm/hot or even spicy food...you can have low sodium diet quite easily. So always fix your meal warm! Microwave before eating.

Don't depend on store bought snacks:

Most of the snacks/ store bought snacks are rich in slat. Cheese, crackers, chips....are salt bundles. Better fix home made snacks with sodium alternatives/low saodium!

2008-03-25T07:10:00.001-07:00

How to Order Food in a Restaurant:

This post applies for people who are dieting and want to stay on the track, even while eating out!!!

I know most of us get carried away while eating out! We think its just a day. If we do that monthly 3-4 times. Its hard to stay on the track.

Never go starving before a dinner. Better to eat your evening salad before the night/late night dinner.

Be first in ordering food! So that we wont get carried away...with what others are ordering!

Think something light! Go for more veggies and 1 small portion of chicken/fish.

Order small portions/ kids size! No kidding it really works! Most of the time, restaurants have big serving in one plate. So ask before you order.

Never order food with heavy cream, cheese, butter or ghee. If you are eating Indian meals....ask for sesame oil to go with your Podi! If you are eating Continental food ask for olive oil dressing than butter.

Focus on people and talking! Don't go out to eat. Go out to talk!

While ordering dessert....think something with real fruit in it. Since you haven't eaten your proper veggie or fruit serving in this meal. Order fruit cut, salad, punch or juice! Think something lighter!

2008-03-25T06:37:00.000-07:00

Being Organised is not Always Good:

This post may apply for Women! I don't know how many of y'all think/do like me! But its worth posting.

Don't Eat on the Counter:

Well....if you eat over the counter(while cooking) its going to pound on u one day. We may not consider what we eat...while we are busy! So its better we be conscious most of the time. Always place your cookies, chips and nuts on the top most rack. Which is really unreachable for you. So that we wont go binging while cooking.

Don't Correct your Broken Cookies:

Never try to correct your broken crackers/cookies/chips/nuts/ crookedly cut cake. Its a habit for girls to eat first your broken cracker, cookies, chips, nuts and always slice first the uneven cut-portion from your cake. Though it doesn't sound like a bad idea. It is....if we have one first correction servings and since haven't eaten the normal portion....go for second regular normal servings. The uneven cake, broken chips does have calories. And it does count on you! Its not our duty to correct a crooked cake after all.

Don't Eat Left Overs:

Don't eat left overs! Its better to discard than pushing into your tummy. If we feel for wasting food and on the other hand we are going to weigh more! So cook less, never store your leftovers. If you are cooking for a party....send the left overs to friends and relatives.

Don't Eat from your Partner's Plate:

Don't eat from your partner's plate or kid's plate. Eat only when you wanted....using your own plate! Just don't nibble from your partner's plate. Though its small amount, it does count calories. We'll nibble all through the day like this and since we didn't have a separate servings, we go for it!

2008-03-24T13:36:00.000-07:00

List of Best make you Feel Full Foods:

So...to avoid binging/eating disorder, here is the best food picks for y'all. Yeah...whether you're suffering from PMS or Depressed, these helps you to feel fuller for a long time. So that you wont go to your pantry often!

Snacks:

Instead of eating processed/frozen snack. Its better to stick to heart friendly veggies. Its hard initially to eat without spicy salts or mayonnaise. But it really works. That will make you to crave more in future.

Fibre:

Eating whole fibre makes you feel fuller for long time:

Celery sticks(without ranch/sour cream please)
Carrots over baby carrots
Radish (without spicy salts/chat masala)

Meals:

Protein:

While picking your protein better be conscious. We may over eat sometime, just because its protein. Though protein itself helps to eat just little and make you full quickly...in case if you are carried away! So stick to hearth friendly protein over red meat/processed meat!

Eating Protein makes you feel fuller through out the day:

Legumes/ Beans (chick peas, kidney peas, beans....)
Chicken without skin (size of your palm/deck of the cards)
Shiitake mushrooms
Tofu

Drinks:

I sure...I need to write about drinks in thi list as well. Most of them drink flavored drinks/colas/tea and coffee throughout the day....thinking that it has no calories. Ordering drinks with your meals/ drinking while driving......everything does count here. So its always safe to go for plain simple water. To talk about water...I need a whole new post!(will do that later)

Drinking water makes you feel full and its zero calories. One should drink at least 6-8 glass of water a day.

A glass of water water, with lemon wedge could be a alternate choice.

A cup of warm water not only quench the thirst faster...but also helps in metabolism. It acts as a fuel to burn your fatty foods faster.

Lemon tea could be a better idea than carbonated drinks.

Water with real strawberry/raspberry flavor could help! Prepare yourself at home. Do not use any strong/artificial flavor or sugar.

Carbohydrate:

Most of them stopped or totally reduced their carb' intake. I don't think its a very good idea. As carb's are the building block of our body. If we reduce intake...it may lead to mental irritability, low glucose level, depressed/ stressed out feeling, go pale, mal nourished......etc. So than avoiding it on the whole, make a healthy pick! And carbs definitely makes you fuller and supplies energy for you.

List of Good Carbs':

Brown Rice
Barley
Whole Wheat Bread/chappathis
Golden Potatoes
Field Corn
Yams.

2008-03-24T13:20:00.000-07:00

Emotional Eating Habit:

I am certainly aware of what I am writing now! Yeah....this post is to describe how to eat our food! Whether you want to gain weight/lose weight, this applies to both the parties!

Eat Slowly:

I have seen people who hog their food, when they are hungry/simply its the way they eat! Then how we suppose to eat? Just folding 1-2 whole chappathis and 'swaha' is definitely is not a good idea. Eating slowly, just putting very little piece....into your mouth and well masticating before swallowing is better! In this way....we really get tired by chewing for a lot of time. So we eat less, yet complete. Here we also enjoy eating!

Be Conscious of What you're Eating:

Our body is genetically programmed to store our (food)energy in a Fat form. Which was very helpful for a stone age/ice aged man. Where he eats full meal and goes hungry for Weeks. In this modern days......self sufficiency and easy access to food, made us to go binging all day long! So its better to think before we eat!

Enjoy Tasting the Food for a Long Time - by Eating a Small Portion:

Emotional eating is better than numbers! Its like....we are slowly losing the sense of enjoying the smell and taste! Yeah....though we eat...its like eating numbers/quantity. A heavy quantity doesn't mean a good meal...its how we enjoy actually ! The food should taste the same way...the first bite tasted for you....till the end! So...where we are? hmmmm......GAZE.....SMELL.....TASTE....EAT! So pick a small portion like 10 raisins or 1 small pizza slice.....and try to eat for really really long time. I know people will think we're nuts! Don't bother! Nothing feels good, than eating appropriate/healthy/maintain weight!

Eat only When you're Hungry:

Binging has become so common. We eat, not because we are hungry....just its time to eat/feeling bored/while watching TV/you got company/to kill time. So when is the correct time to eat? When mind is thinking about your next meal(is the correct time) to eat your meals. If your stomach growls....then it means you're really hungry. How many of you felt 'really hungry' before eating each day?! Does the question sound ridiculous?! Think about it!

2006-01-27T13:18:00.000-08:00

Weight Loss Tips and Negative Calorie Diet:

All foods have some calories. No food is actually negative in calorie.

Then what is 'Negative calorie diet plan'.....Negative calorie foods are foods, which use more calories to digest than the calories the foods actually has.

Calories from these foods are much harder for the body to breakdown. Such as fibre rich Orange fruit is considered "negative calorie" than orange juice itself(though it is pulp rich)In other words, the body has to work harder in order to extract calories from these foods.

This gives these foods a tremendous natural fat-burning advantage, and are also known as fat burning foods.

A piece of Chocolate consisting of 400 calories may require only 150 calories to be digested by our body, resulting in a net gain of 250 calories which is added as our body fat! So if we have instead a carrot which is about 100 calories it requires 150 calories to digest the carrot. Ultimately 50 calorie is burnt.....just by eating this vegetable.

Typically, 100 gms of broccoli (maybe 25 calorie) requires 80 calories to digest, resulting in a net loss of 55 calories from our body's fat deposit!

Thus, the more you select your food, the more you lose weight!

So many fibre rich vegetables are considered as negative calorie food:

I have listed few of them for you:

Vegetables:

Carrot
Cucumber
Celery
Cabbage
Broccoli
Spinach
Any greens for that matter
Coriander
Curry leaves
Lettuce
Turnip
Beet root
Cauliflower
Onion
Garlic
Ginger
Tomato
Chilies
Vazhai thandu/plantain stem
Pumpkin
Snake gourd
Ridge gourd

Fruits:

Apple
Goose berry
Blue berry
Grapes
Pears
Pomegranate
Gauva
Pappaya
Orange
Saathukudi
Lemon
Pears
Pine apple
Water melon

2005-12-19T11:01:00.001-08:00

Walking Tips:

1. Always wear a proper shoes for walking.

2. Try walking alone than in company.

3. Never talk or giggle while walking.

4. One can listen to mild music in Walkman rather.

5. Your walking should not be along with your pets like walking your dog along with you.

6. Early morning walking is more considered than evening.

7. Morning walking includes vitamin D source from early morning sunlight.

8. Always try to walk on open wide place rather inside a room or terrace.

9. Wear proper warm up cloths.

10. Start to do bit mild warm up exercise before walking.

11. Never go for walk with empty stomach....have fresh orange juice or lemon juice before you step out.

12. Don't do exhausted walking in order to conquer whole area or to reduce in one day....stick to limited time.

13. One can go for 10 minutes slow walking and 20-30 minutes fast walking.

14. Avoid talking over your cell phone while walking.

15. Better to walk than jog if you are above 45.

2005-12-01T08:02:00.000-08:00

Weight Loss Tips
1. Stretch your meals to, at least, 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To feel full and successfully lose weight on any weight loss program, you need to eat slowly for 20 minutes or longer.
2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster.
3. The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently.
4. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices. Strong flavors such as vinegar, garlic, chili powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will be speeded up.
5. Increase your metabolism by as much as 40% by using hot and spicey foods such as hot peppers of all varieties and mustards. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavor and increased metabolism.
6. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.
7. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat.This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.
8. Incease your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.
9. Exercise is probably the most important key to increasing your metabolism and burning off excess fat. Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach than on a full stomach. Research also shows that you burn more stored fat when you exercise late in the day rather than in the morning. Put together, the best time to exercise to lose weight by burning your stored fat is in the late afternoon/early evening before dinner. Second best is in the morning before breakfast. Our metabolism naturally starts to slow down about 8 hours after we wake up. Thirty minutes of aerobic exercises in the evening, before dinner, will not only burn off stored fat but it increases your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.
10. To lose weight quickly, never skip a meal. Your first meal after waking starts your metabolism. Your metabolism then speeds up for about eight hours and then starts slowing down until you go to sleep when it goes to low until you wake and eat and start the cycle again. Skip breakfast and your metabolism doesn't get started until lunch time. You've just missed three or four hours of fat burning time. When you skip meals during the day, your metabolism also slows down. Weight loss through the burning of stored fat is all about eating enough of the right kinds of foods so you stay full and your metabolism stays as high as possible. Remember, if you feel hungry, your metabolism slows down. Stay full with healthy, nonfattening foods and your metabolism will continue to burn your stored fat as fast as your body will allow.

2005-11-10T10:00:00.001-08:00

Diet cooking recipes:

Horse Gram Soup

(Kollu rasam in Tamil & Ullavu Chaaru in Telugu)

Ingredients:

Horse Gram 100-200 gms
Tamarind paste thick 2 tea spoon
Dry red chilies 6-8
Pepper + cumin seeds powder/rasam powder
Garlic 6-8 cloves
Mustard
Asafoetida
Oil salt

Preparation:

1. In a dry pan roast horse gram and soak in water for 10 minutes.

2. Pressure cook gram with salt + water. And set it aside. Don't throw the excess of water from horse gram or even the gram too.

3. In a deep pan add oil 1-2 spoon. Once it is hot....add mustard, asafoetida and cumin seeds.

4. When mustard pops up start adding red chili flakes, garlic slightly crushed and curry leaves. One can add rasam powder and turmeric now.

5. Later add tamarind paste mixed well along with horse gram cooked water + horse gram. Drop this juice to the masala and bring it to boil.

Note: It is well known that both garlic and horse gram for controlling cholesterol. Those who are dieting can frequently add this to their menu. Horse Gram can be got in Indian stores. It can be taken along with rice

2005-11-10T10:00:00.000-08:00

Exercise Tips:

1. Any exercise never do it in a closed or improperly aerated room.

2. Never do exercise with full Air condition on or under fan. Let the windows be open or do it in sit out or open area.

3. People who doesn't have drive to do exercise can opt for community Gym or Yoga class.

4. Never laugh or talk while work out.

5. Opt for mild music in case of Yoga or even rock music if it is aerobics or vigorous exercise.

6. Better wear warm up cloths and shoes.

7. Always do warm up floor exercise before you start your work out.

8. Its not mean that you should do exercise in empty stomach....Have either lemon juice with warm water plus honey before work out. Though a spoon full of honey has nearly 800 calories it has rich vitamins in it....Moreover it helps to give you energy while whole day when you practice balanced diet.

9. Always start your exercise step by step....from head to toe or toe to head.

10. Never do exercise to one particular part in order to reduce there. Do it overall and can concentrate more on more fatty areas.

11. All the sudden one can't plan to exercise....it should come along to you as your life style.

12. If you plan to do your work out for 45 minutes to 1 hour....don't do it from very first day. You may get exhausted....or even develop muscle cramps.

13. Usually if you got to do exercise in order to loose fat.....None of us can see immediate result....so ultimately there would be a tendency for you to skip exercise after 3-4 months blaming genes, no use of this gym or yoga......

14. So.....have your plan of reducing/remaining fit at your back of your mind and start your exercise in order to make it as your healthy life style.

15. First few days....do your work out for just 10 minutes in the morning or evening and go on with your own job.

16. Stick to do this 10 minutes workout for nearly one month....till you feel its your part of routine that you can't skip it until any serious situation comes.

17. Now during second month plan stretch your work out time to 20 minutes and stick to it strictly.

18. Slowly include bit rigorous exercise during your 3 rd month plan.

19. At the end of 6th month it should be 40 minutes work out.

20. You also reward yourself Sunday break or so. But stick to 5-6 days work out every week.

21. One can observe good change in reduction of weight or toning of muscles after 6th month.

22. Never be reckless once you achieved your target of weight loss. Stick to to life style...after all its only good for you.

2005-11-09T07:50:00.000-08:00

Diet chart:

Daily requirement: 2000 cal(it varies from per to person, depends on gender, age, work nature...a hard physical worker may need it more when compared to sedentary workers. An adolescent stage may need than above 30's)

Right food at Right time is an important factor. Instead of eating 3-4 huge meals...make it 5 meals with less quantity.

Time management is always good. Regular time management avoids ulcer, gastric problems.(if in case u happen to take food around 12 in the noon regularly...make sure of doing it continuously...because our stomach starts pouring gastric juices, HCl acid at that time. unknowingly to digest our food...if the food is not available at that time...it starts digesting the stomach walls...its called ulcer)

Treat yourself in small plates...instead of large plates. its indirect way to stay off from more food.

Try to munch as much as possible...never swallow food. Take a long time to chew the food. it always encourages to enjoy less food for more time. And at the same time discourages over eating.

Try not to use hands for eating as much as possible. There is always a tendency to consume more here. Always depend yourself on a fork, spoon and knives.

Taking lot of liquid diet is always advised...not the one like carbonated drinks. Rely on clear soups without heavy cream, ice tea, fresh juice without sugar and with pulp, black coffee, butter milk, lassi, green juice, soy milk, carrot juice.....etc. Try with sugar free stuff in it.(it is known that tea leaves, oranges, grapes have plenty of antioxidants in it...these are helpful in retaining your collagen...present under your skin...that makes you look younger.)

First thing in morning might be usually coffee or tea...why don't you try for fresh juicy orange. which is also rich in antioxidants and vitamin c. Instead of juice stick to fresh fruit itself. which is always rich in fibre.(since these days there is lot of mental work and stress...we need more vitamin c)

Whenever possible try to pick rich fibre diet. There is a easy way to find them. Most vegetables are rich in fibre and water content.(except roots,tubers,nuts)but though carrot and beet are also roots...don't deny them.some roots like this are also source of rich vitamins. carrot is known for its beta carotene. the pigments in beet root and black grapes helps to improve our heart cells.

To maintain your blood cholesterol level. Try garlic pearls. One can take raw garlic pieces also. swallow garlic pieces along with water is cut short method. 5-6 cloves a day is enough.

Above all this maintaining physique...losing weight is also must for so many people. It lies not only by avoiding certain food but by also including certain food.

Best method of losing weight is not to have any time frame for it. Allow your system to adjust to the new diet gradually. Sudden change in diet makes inconvenient mostly...however food remains tasty. Introduce the new dishes one by one to yourself. Initially have them at less frequent intervals...later by making it often.(if rice is your staple diet...if u what to make it with wheat...have wheat diet weekly 2-3 times in the first month. later increase it to 3-4 times in second month. but never give up your rice...instead make it once a week.)

If you are going to change your diet from rice to wheat. Though both are known for carbohydrates why a shift? is the common question. The whole wheat is rich in dietary fibre when compared to refined wheat/polished rice. often it is said rice eaters have a tendency to have it more now and then forgetting their diet control. if u are new to wheat food. try to find out more menu on this. example: whole wheat flakes, pita bread, bread, cracked wheat pongal, upma, kitchedi.....still more varieties. if you develop ur skills in finding new recipes often u wont get bored with ur new food.

Never be in stressful condition. Better not worry for every silly event in life. never think of losing weight fast and quick. One should accept to do it gradually step by step. It is said in a survey that if 1 gm of carbohydrate yields 4 cal roughly.... for people who are in stress it yields up to 9 cal. Its also found that people who mourn for their dead relatives are highly prone to increase their weight. person in depression always finds his food as his comfortable friend. better develop will power to meet any situation.

In the name of dieting never do fasting or literally starving. If any passion food of yours is rich in sugar or cholesterol...it is not necessary to give up it totally. Just make yourself comfortable by taking it at less frequent interval and as well as less quantity. If you are confident to say 'no' to your favourite food...I am saying one day you are going to over eat it.

First make your mind to stay off from sweets, chocolates, cookies, nuts,pastries,cake,bun,creamy buiscuits,coconut cookies,candy, chips, pickles, jam, jellies, vadai,bonda,bajji,fried vegetablesbanana, potato, carbonated drinks, cheese, butter, cream, ghee, coconuts, coconut oil, ground nut oil, cashew, pista, ground nuts, badam, deep fried, surface fried, mutton, red meat,egg yellow, other junk foods,chat food, pizza, burgers, sub way food....most of the tinned canned junk foods are not necessary for us. it never gives us fresh glucose/energy. above all they bear more preservatives like vinegar in pickles. highly salted chips, black salted namkeen, mixture, over fried vegetables would have lost its fibre and vitamins too.

Above this I have found people crazy over few rare food....like figs which are only seasonal, few berries or even some imported fruit/nut/food for that. Just bear one thing in mind. The food which is rare doesn't mean to have rare are superstitious quality in it. Everything bears only carbohydrate/protein/fat......where we can its requirements with the nearby and seasonally available stuff. Crazy over rare food is called food fad culture.

Hey once again if the above mentioned list is too big for u. don't panic. it is not necessary to give them up totally from ur life from today. if u are so obsessed to give up at one go from today...a day will come for u with extra stress and where u will question ur improvement. then u will see no great change in yourself and start craving for sweet or pickes or whatever. so always do anything step by step gradually. first u make up ur mind to give up one thing. in the beginning have it 2 week once later cut short by monthly once...still go on and make it 6 months once. ..very less quantity. it is not necessary to pose in front of friends and relatives saying 'i am dieting so no sweets'...still u can taste them having ur own control in biting it.

There is always a short cut method to avoid these food...by qualitatively selecting them.

*In place of rice boiled make it either wheat/ragi. note: still both either ragi/wheat is also carbohydrate.just because u are eating new method its not means that it doesnt yield glucose from it. so always make small bowl of ur staple food. include more side dish rather.

*If u have passion towards rice......still no harm in it.better change ur style of cooking. go for brand new yello rice/red rice/brown rice....which are unpolished. instead of cooking in pressure cooker. cook with excess of water in large vessel. once the rice is cooked...discard the remaining water. and thus u avoid bit more starch.

*First thing replace your sugar with low calorie sugar.

*In case of having egg always avoid its yellow yolk...which is full of fat.

*while having chicken have the breat piece without skin. where as in chicken thigh and skin is rich souce of fat.

*always make thin buttermilk instead of curd itself.

* go for low fat milk. 3% is ideal choice.(still our nerve fibres need little fat for transmitting impulse...so dont avoid fat on the whole)

*substitute your food with corn or sunflower oil...in place of ground nut or coconut oil or ghee.

*for kurma or any gravy don't rely on coconut milk as such...make yourself comfortable with casa casa milk. it tastes rather good too.

*In place of pickle try raw vegetables for digestion...like fresh carrot or cucumber...even radish is delicious choice along with ur meal.

*if you are fond of chocolates, nuts and cookies....to skip them take fresh cut fruits like pine apple, apple, pomegranate, papaya.

*again in place of chips go for dry pap pads without oil.

*never feel bad to have sweets... try new recipes by yourself adding low calorie sugar. they are safe too. try carrot halwa/chow chow halwa with low calorie sugar.

*To reduce ur rice intake make ur plate full with more side dish. your main course will be like this:
rice 1 cup/wheat 2 chapati/pita bread
clear soup 1 cup
vegetables steam cooked
chicken/sea food
vegetable salad/raita
fruit cut/juice

*Never go hungry in the morning...skipping breakfast always invites unwanted troubles. have huge breakfast, small lunch, small dinner...is the correct choice. it is always said eat like a king in the morning, eat like rich man for lunch and eat like a poor man for dinner.

*Just because it is said have huge breakfast it is not really huge in carbohydrate. select ur food...explore to have wide choice by finding more and more menu.
example: whole wheat flakes with milk
whole wheat bread with lettuce with mayo sauce
(no egg yellows, butter, ghee)
green gram sprouts salad
egg, carrot, orange, apple, coffee/milk

*Every 2-3 hours if u feel hungry never hog rice/chocolate at that time....try hot soups, ice tea, coffee, butter milk, salted cookies 2-3 nos

List of carbohydrate food:(reduce the intake)

Rice
wheat
ragi
corn
potato
banana
sweet potato
colaccassia/arvi in Hindi/sembu in Tamil
yam/karrunnai kizhangu in Tamil
vazhai kai/atti kai in Telugu
nuts

so it is not necessary to skip it on the whole just switch over like this. rice one cup for a day.if wheat make it whole wheat. for breakfast have one corn a day.for the case of nuts one can have some count of nuts in place of rice/wheat. cashew 2 a day or almonds 3 a day or pista 5 a day. not altogether at one time.(still carbohydrate is our building block in the body so never reduce more than this)

List of fibre rich vegetables(increase ur intake)

carrot
radish
chow chow
turnip (nool cool)
cabbage
vazhai thandu
pumpkin
beans
okra/lady's finger
kothavaranka/palli in hindi/kokkarkai in telugu
egg plant/brinjal
snake gourd
ridge gourd
bitter gourd
kovakkai/thondakkai in Telugu
vazhai poo
cucumber
squash
brussel sprouts/kila koss in Tamil
green peas
cauliflower
legumes/beans varieties
avaraikkai
baby corn
broccoli
lettuce
spinach/palak
green leafy vegetables
mint/pudina
spring onion
coriander
capsicum
all keerai varieties

List of protein rich food

(daily requirements for vegetarians are more when compared to non vegetarians)

green peas/mutter in Hindi
soya beans
mushroom
meal maker
all pulses/all dahl
chick pea/rajma/legumes....etc.

Non-veg:

(better to avoid red meat like beef, pork, mutton....here fat cells are present in between the fibres...so make ur requirement less here)

chicken without skin preferably breast portion(thigh is rich in fat)
dove
kadai
kowdhari
turkey skinless
prawn
lobster
fish
crab
chicken/mutton liver
egg without yolk.

Fruits: (include in diet with moderation daily)

(some fruits are rich in iron, mg, vitamins...so don't give up but have only in limitations)

green apple 1
red apple small 1 (45 cal)
pine apple 1-2 pieces a day
papaya 1 (65 cal)
black grapes 10 nos
figs 3 nos
pomegranate 1
gova 2
goose berries 1 cup
black berries/naval fruit in Tamil 1 cup
citrus orange 1
sweet orange 1
corn 65 cal
plum 3-4
pears 2
peaches 3
cherries
musk melon 3-5 pieces
water melon2 pieces
jack fruit 2 pieces
tender coconut very rarely 1 tumbler

(say no to seetha ful, sapota, dates, banana, mangoes, dry fruits)

Fat requirements:

(say no to ghee, coconut and ground nut oil)

milk 3% fat without cream
curd beaten to butter milk
olive oil for salads
corn/sunflower/any veg oil for cooking

List of 'NO' in ur diet:

chocolates
sweets
nuts
coconuts
pastries
cakes
biscuits with cream/nuts/coconuts
candy
pudding
pie
chips
coconut milk
coconut oil
ghee
egg yellow
banana
potato
sweet potato
yam
collaccassia
plantain
ground nuts
ground nut oil
fried either deep or surface fried
red meat
vadai,bajji,bonda(make it less frequent with 2-3 nos)
subway food
burger
pizza
pickles
highly salted cookies
mixtures
namkeen
chat food(pani poori,bel poori...)
fast food(junk food)
sugar/jaggery/honey
sapota/seetha/dates.

Essential Spice in Diet:

Mustard
cumin seeds/seeragam in Tamil/jeera in Hindi
black pepper
fenugreek seeds
mint
curry leaves
coriander seeds and leaves/dhaniya in Hindi
ginger
garlic
onions
spring onions
asafoetida/perungayam in Tamil/ingu in Telugu

above said spices can be taken liberaly. infact mustard, pepper, ginger, cumin and mint are said to have digestive properties.they induce our gastric juice in stomach. where as garlic is known to keep our cholesterol level normal. Onion is essential to produce more antibodies in our body that are helpful to fight against foreign body(like virus, bacteria, germs)

Spices to be taken very less

cinnamon
clove
bay leaves
marathi mokku
birinji flower
sombu/som in hindi
betel leaves and nuts
decorative nuts

Method of cooking:

(Avoid only deep/surface fried as much as possible)

steam cook
broiling
microwave
oven cooked
boiling
roasting
baking
sambar/curry
side dish fried with less oil.

*To cut short ur carbohydrade intake increase ur fibre intake.
*Reward yourself every weekend ur favourite dish....after done with ur execellent dieting.
*Less food at more frequent invervals is best.

Model diet chart:

Morning Tea/Coffee with sugar free + low fat milk
Apple/pears fruit
egg white yolks 2
brown bread

Mid morning salted biscuit
low fat milk

Lunch 2 chappathi/1 cup rice/ 1 cup wheat uppma
sambar/dahl
vegetable porriyal/chicken
vegatable kootu/fish/any sea food
carrot/cucumber/onion raita
pappaya/pomegranate

Evening salted biscuit 2
low fat milk
chicken/crab/sea food soup

Dinner 2 chappathi/1 cup rice/wheat upma
vegetable porriyal/chicken/fish
butter milk
pappaya/apple

Before Sleep Milk 1 tumbler.