Holistic Weight Management- The Diet Chart

Weight Management Paradox
The day your scales are kind to you, you bravely tell the dietician- how come I lost weight, I had chicken and mango both.

The day you gain, you hide that you had non veg all the 3 meals and 2 samosas.
‘what is this, I am gaining instead of losing, after all the hard work.” You hope she sympathises and does not question you too deeply on your day’s diet. You don’t want to be scolded again for the lapse
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The attempt should be to bring about a change in lifestyle rather than a short term change to last during the weight loss period only. If the aim is to restrict only during the weight loss phase, the tendency is to put back as much and more than what was lost. The overall idea is not to stop one from eating but educate and train the body to eat what is right and the right quantity.

1. Instead of 3 large meals, one should take 6 small meals.
-The body handles smaller amounts of food better than big meals at one go. If the quantity is limited, it is more likely to use the energy contained in the food, rather than store it as fat.
-Taking small meals provide fuel to keep the digestive system working and metabolism fired up throughout the day and prevents the body from slipping into fat storing mode
2. The objective is to get a good mix of carbs, protein, vitamins, fibre. A sample diet schedule -(for me- you need to check with your dietician)
Breakfast- cornflakes/ oats/ upma/ dosa without oil/ idly
Midmorning- tender coconut/ fruit/ vegetable juice
Lunch- 1-2 glasses of cold water, Cup of salad, 2 roti, vegetables, daal, buttermilk. The water, buttermilk and salad will help you control the food quantity to near ideal
Afternoon- milk/ coffee with 2 biscuits/ wheat rusk
Evening- fruit
Dinner- before 7.00- 7.30 pm- soup, salad, wheat bread- 2-3 slices/ roti & salad/ veggies/ oats

Ensure you take 12-15 glasses of water. Can also include the tender coconut, juice in the tally.

Non veg is restricted to twice a week and not in the night. Ayurveda mentions that non-veg takes 48 hours to digest. Also it has no fibre and high amount of fat. Proteins require much more energy than carbs to digest but since one sleeps after dinner the whole thing gets absorbed into the system as fat if eaten at night.

Fruits, salads, oats give fibre.
Sugar free/ cholesterol free does not necessarily mean fat free so be careful of such products.
Tetrapack juices are not always good- remember the sugar added
Everything counts- yes that small piece of chocolate too.
Attain your target and then allow yourself one treat day in the week- not before that.
Cut the vicious cycle – the more you weigh, the more you feel like eating junk food/ high fat food. The more you avoid fatty food, the faster you attain your target and the lesser you feel like eating junk food.