Faq Lifestyle Diseases

HOW TO REDUCE weight WHILE YOU ARE AGEING?

️1-KEEP MOVING, EAT RIGHT & LIGHT

STOP SUGAR & REFINED AND PROCESSED FOOD

Staying active throughout the day is important

️2- Sleep around 10 and wake up around sunrise

️3-Eat grains once a day in lunch

No more grain after lunch

️4- Drink infused water/ herbal tea to keep your self hydrated and energized

️5-Eat one salad away from the meal everyday.

️6-Eat fruits away from the meal every day

️7-More than reaching at the ideal weight ( which is important I know)

️Staying active and feeling energetic physically & mentally is more important.

Plan your week’s exercise routine in 3 parts

*STRENGH TRAINING

*STAMINA

*FLEXIBILITY

All three are important while growing up

Weigh loss plan for collage students

Try not to eat heavily processed food like

refined flour noodles, bread, fries, potato chips, pakodas, and samosa.

STOP SUGAR &COLA/PEPSI

️Please cook atleast one food and make it your main meal.

Dal-rice or idli and sambhar

️Snack right-

Lotus seeds (makhana), seeds, peanuts.

Hummus with salad sticks

️Eat 1-2 fruits every day (1-2 hrs after or before meal)

️When hungry drink coconut water/chia water

or purchase carrot, cucumber, radish & tomatoes.

Cut & eat them as much as you like.

️Breakfast can be of sprouts / besan chilla or green smoothies

Please check the other answers in this section to know more about weigh loss.

I AM PURE VEG. CAN NOT EAT DALS, NO MILK, I AM NOT OBESE BUT I WANT TO GET FLAT STOMACH

There are a few things I can suggest you

️Please do not eat after SUNSET

️Go to bed around 10-11 PM

(This is important ( Deep undisturbed sleep for 6-7 hrs per night)

️Drink chia seed water/ you can add lemon slice/ mint leaves throughout the day

️Eat 10 soaked mixed/ any nut & 2-3tbs of soaked seeds every day

( As a snack/hunger strikes) They are rich in fiber, protein, healthy fats.

️Snack on fresh fruit. ( 1-2 hrs away from the meal)

️Exercise-

There is no substitute for exercise, yoga, weight training, ab crunches, and meditation.

Be regular and you will see the results within a month.

️STAY ACTIVE DURING THE DAY.

Do not sit for more than 30 minutes, get up walk/ stretch drink water and sit.

Which protein is preferred for losing weight?

Please try my protein powder recipe; it is homemade & clean.

Otherwise, for vegans and those with dairy issues, a rice-based protein powder is largely non-allergenic.

Nutribiotic -for general use

Metagenics – for targeted medical conditions

(e.g., Type 2 diabetes, heavy metal toxicity, fibromyalgia, inflammatory bowel disease).

Make sure to exercise, as a high protein diet can help build lean muscle when combined with exercise.

Lean muscle helps burn more calories throughout the day, which can also help with weight loss.

I prefer FOOD over PACKED PROTEIN SUPPLEMENTS.

Try to add protein-rich food in all three meals & for snacking.

I want to become slim and healthy

Try to adopt a good lifestyle and right eating habits, exercise every day & eat clean plant protein.

Stop grains in dinner for a month

Eat only Lunch as a main meal. Dinner- soup and stir-fries. Eat before 7 pm and go to bed around 10 pm.

Wake up around the sun rise. stop dairy, animal products, and refined artificial sugar for quick results.

Eat and live mindfully.

Name - Preeti, Age-43, Menopause and hypothyroid patient. My weight is 78 kgs, Plz help in reducing weight

Yes we can reduce weight safely after menopause, We can take it Holistically, Right eating, along with superfoods, supplements, and herbs.

The activity also plays an important role in managing hypothyroid and weight.

Please send me your latest blood report and I will suggest you the diet and lifestyle changes. I will schedule a free 45 minutes consultancy with me.

How to lose side belly fat?

Movement/Activity

High fibre & plant-based protein intake along with a balanced diet

Sleeping at the right time (around 10pm)

Yoga stretches & weight training

Ab crunches, twisting, both are effective to reduce the fat from the sides

Gaining weight is super easy but must eat a whole and high fibre- rich diet so that you stay healthy and active.Please stay away from high-calorie junk food & proceed refined food, otherwise, you can face health issue along the weigh. These are high calorie food nuts and nuts butter milk smoothies with soft cashew instead of milk are rich fat diet and good protein intake can help you2 advocades everyday on a toaster/roti.Sweet fruit in take.Eat dessert everyday, try to switch to soaked dates instead of sugar.Eat a rich carb diet, homemade Pizza, patties, roti and rice.

How to get rid off upper body fat? Is this also related to hormonals imbalance?? Thank you

Start upper body workout at home/ gym in general upper body weight is water weight! Lack of electrolyte, too much salt, and spices can also cause water retention. Ear low salt in the dinner and start your day with coconut water, especially in summer you and drink 3 to 4 coconut water if you want to reduce it quickly eat less carb and replace coconut water with breakfast lunch once in a week for a week

Quick tips to accelerate weight loos & metabolism? Drink water. Protein. Exercise tapping?

Keep moving/exercising/yoga/pilates/dancing/tapping.
Stay active.
drink infused water ( fennel water/ cumin water/ mint water)
Add chia/sabja/alive seeds to the water, it will keeps you full and hunger in control.
Eat protein in all amin meals
No outside food for a month.
ditch dairy, animal products, gluten for a few weeks.
Eat homemade healthy, wholesome food.
Live happy and stress free.
Sleep well
meditate every day
stay calm and centered; it will help you in all fronts
of life, food choices, lifestyle choices, and work-life.

My stomach fat is very stubborn and does not reduce though I eat healthy ?

I am sorry but BELLY FAT is seriously harmful.
Its visceral fat-is a major risk factor for type 2 diabetes, heart disease, and several other health
conditions.
Please check these few things
How much are your stress levels?
How many desk hours (sitting ) do you have every day?
HOW MUCH soluble fiber are you consuming in a day?
How much-refined oil are you using for cooking?
How much is your protein intake & what kind of protein do you eat in every meal?
How much alcohol do you drink?
Are you eating SUGAR?
Please send me the answers of these questions and we will try to crack it>
ACTION PLAN
STRAT aerobic exercise (cardio) at least 3-4 days in a week. Start target exercise for the belly area.
Pranayama & YOGA helps too.
Resistance training, (weight lifting /strength training), is important for preserving and gaining

muscle mass.
Cut back on carbs – especially refined carbs.
SLEEP IS AS IMPORTANT AS EATING RIGHT & EXERCISE.

WHAT ABOUT EATING BOILED EGGS AND POTATOES ALONE FOR WEIGHT LOSS

Including steamed potatoes( with skin) in your diet may actually be a healthy choice.

They contain a high amount of potassium, fiber content which lowers down blood pressure.

It can help to regulate your digestion.

It also acts as a good source of vitamins A, C, B-complex and contains complex carbohydrates,

which release slow energy in the digestive system.

It’s low on the hypoglycemic index.

I believe in eating all types of fruits, veggies, lentils, nuts, and seeds, etc. IN BALANCE FOR SUSTAINABILITY.

You can cut on carb and eat grains in one meal to reduce the weight.

I don’t advocate eggs/ any animal products for ethical and health reasons.

once we lose weight how to tackle the loose skin issue? cream? corset/ what stretches?

Yes, it’s true skin stretched during significant weight gain often starts sagging/ hanging after weight loss due to damage to collagen, elastin, and other components responsible for elasticity.

1- *Remaining hydrated is important.

2-*Eat plant-based clean protein in all three meals.

The amino acids lysine & proline play a direct role in collagen production.

3-*Staying active is very important as stretching, yoga, and pilates.

It tightens & strengthens the body’s core, glutes, legs, and arms.

Weight lifting or resistance training. Working out with weights, machines, or resistance bands helps increase muscle mass.

4-* Eat foods that are high in all three amino acids include:

Organic homemade soy products

Coked black beans, kidney beans, and legumes

Seeds like pumpkin, squash, sunflower, hemp, and chia

Nuts like pistachio, peanut, and cashew

5-* Supplements: Omega -3, vitamin C, and zinc all can be helpful.

6-*Please ask your dermatologist to prescribe you retinoids, such as tretinoin and retin-A, to boost collagen production.

WHAT SHOULD I EAT TO GET A CHUBBY FACE ONLY.

I have a chubby and round/full face and I like an oval shape face:(

The shape of the face depends on a person’s body weight and how much muscle they have.

A chubby face is either genetic or comes with a bit of high calorie or high-fat diet.

However, gaining weight overall can help you achieve a fuller facial appearance.

Your diet plan should have nutrient-rich foods that contain healthful fats.

NUTS & SEEDS-

They provide various mineral vitamins, and healthful fatty acids, help you gain weight in a healthy way.

EAT BALANCED WHOLE PLANT-BASED DIET, includes fruits, all color veggies, legumes, pulses, and coconut/nut/seed milk/butter/ nut butter, etc.

WEIGHT GAIN DIET FOR WINTERS

It’s very easy to gain weight in winter.

Eating more calories than your body requires/ or not burning those calories is a sure way to gain.

The HEALTHY FAT like Nut Butters, avocados ( 2avocado in a day), coconut in all forms, Nuts & seeds.

Even healthy whole sweet desserts like carrot halwa, laddoos with every meal can help in gaining weight.

Smoothies with lots of fruits/mango and banans, pineapple every day lead to a healthy weight gain.

What is the first step or how does one start weight loss journey? Confused.

Weight loss will be natural (and sustainable) when source of
stress & inflammation are addressed.
Forcing weight loss on its own independent from addressing root cause
will not only be temporary but will likely causes new bodyweight reset
points that are progressively higher.
1-CRAP FOOD
2-TOXINS
3-STRESS
Start with
*Eliminate sugars & sweetener
*Eliminate All grains for 3 weeks- or go gluten free
*Eat a breakfast that includes protein and healthy fat every day.

After COVID weight gained earlier 73 ,after covid 75 in 2 days. What diet should I follow?

Please take good care of yourself.

Right now only focus on recovering from COVID and rest as much as possible. Eat light meaks like khichdi / clear soups, Fresh fruits, and steamed veggies. Soon your weight will be in control again.

Take supplements

Vitamin C

Vitamin D

Zinc and Vitamin A

Natural food form or herbs/ medicines.

Does drinking water with soaked chia seeds break intermittent fasting?

Yes, it will break the intermittent fast.

You can drink only herbal tea/ lemon water during the fasting window.

intermittent fasting is helpful; in weight loss, gastric issues, inflammation, etc.

Please follow 1-2 months & give a break for 1-2 months. As it has certain side effects/ can imbalance the hormones.

You can avoid grain or heavy meals but can have a glass of nut milk/green smoothie in the morning breakfast & straightaway have lunch in the afternoon.

What food should vegans eat to gain healthy weight?

It’s very easy to gain weight on any diet! Eating more calories than your body requires/ or not burning those calories is a sure way to gain.

Plant fats like Nut Butters, too many avocados, nuts & seeds. Even healthy whole sweet deserts in excess can help in gaining weight.

Smoothies with lots of fruits/more than 1 mango per day lead to a healthy weight gain.

BRIEF ABOUT INTERMITTENT FASTING?

It’s a simple phenomenon; in nature, birds & animals stop eating just before sunset (5-6 PM) and start eating after sunrise (6-7 AM). This is most ideal for humans too.

While we sleep each night, we are in a state of fasting for several hours.

Intermittent fasting prolongs that fasting period either when we wake up in the morning or before we go to bed.

For example, when intermittent fasting, you may have your first meal at 10 AM and your last meal at 6-7 PM,

fasting again until 9-10 AM the next day.

SO IT BECOME 15-16HRS OF FASTING.

It is doable; you can drink herbal tea or infused water/ green tea, etc.

Many people find it simplest, most sustainable, and easiest to stick, but we have to respect Bioindividuality as it can be different for individuals and their health conditions.

In my opinion, women should be careful with intermittent fasting.

As it can create an imbalance in hormones and thyroid levels.

There are cases where women’s menstrual period stopped when they started doing IF and went back to normal when they resumed their previous eating pattern.

Please be careful and follow your heart and find the balance in your life.

I HAVE CANDIDA; IT HAS CAUSED CONSTIPATION, FATIGUE, PALPITATION, TOENAIL FUNGUS, A MANY MORE

There can be many reasons behind this Candida overgrowth

1-Eating processed, refined food and sugary food, Antibiotics

2-High Stress, Diabetes, and Week immunity system

3- Consuming contraceptives & Alcohol

Please try to look for the reason and work towards that.

Some things that support a healthy immune system are nutrients (especially vitamin D, vitamin A, zinc, antioxidants), adequate quality sleep, low stress, lack of toxin overload, good gut health, and a strong intestinal barrier.

1-STOP REFINED SUGAR, DAIRY, GLUTEN & OUTSIDE FOOD COMPLETLY for 21 days.

Supplements:

Fatigue- It’s due to a week immunity system & due to nutritional deficiencies, such as vitamin B6, essential fatty acids, & magnesium

Start Magnesium citrate 250mg ( 1-after breakfast, 2- 30min before going to bed )

B-6 -50mg once every day

Vitamin A (1500mcg) prefer drops -3 drops every day

Zinc-30mg -once every day on an empty stomach

Constipation- 1tbs of Triphala powder – mix in 1/4 cup of water, drink before going to bed – every day

MAM MY DAD IS DIABETIC AND HIS WEIGHT LOSS IS 1 KG EVERY MONTH SUGAR LEVELS ARE 200 AFTER FOOD, WHAT TO INCLUDE IN HIS FOOD

In general eating more calories result in weight gain.

However, people with diabetes also need to choose what they eat carefully as some foods may cause a peak in blood sugar levels, which could lead to health complications.

For an example-

Give him a besan chilla with lots of veggies in it with 1 avocado mashed on the side.

You can add lemon dressing, salt, pepper, basil leaves to it.

Add these High-calorie foods that are also rich in nutrients :

Nuts( handful), seeds( 3tbs), 1 avocado, 2tbs nut butter, Raw coconut or coconut chips/ coconut milk