SELECTION & EFFECTIVENESS OF WEIGHT REDUCING DIET REGIMENS

There are several diet plans available which help in losing weight . However the selection of diet programme depends upon the following factors.

A) Age of the individual .

B) How much weight loss is targeted by the dieter per week / month & total weight the individual is required to lose.

C) Health condition of the dieter, is he or she Diabetic / Hypertensive / Thyroid Patient / Renal patient / Cardiac Patient etc .

D) Food Habit of the dieter, is the individual Vegetarian or Non-Vegetarian as some diet plans like GM Diet includes Beef.

E) Etiology of Obesity or Over weight ...it is very important to determine why & how the individual has gain extra pounds.. In case it is due to Heredity or genetic reasons the person may take time to lose weight .If it is due to Hypothyroidism than unless the underlying ailment is cured weight loss programme will not effective . If due to some medications weight has gone up , unless the medications are stopped weight loss may not take place . If due to pregnancy then the weight loss will be gradual.

F) lifestyle / Working patterns / Working hours also to be considered while selecting a particular diet regime .

G) Food Allergy , It is important to determine is the dieter allergic or non-allergic to particular food item ...for instance a dieter may not follow Hollywood Diet if he or she is allergic to Grape fruit .

H) Financial Status , certain diet plans like Atkins Diet focus on high intake of Proteins & fats ...Commercially Protein & fat rich foods are expensive . Therefore a dieter who is not able to spend more on Protein & fat rich food items should not opt for Atkins or similar diet plans.


General Motors Diet commonly known as GM DIET is one of the most effective & safe weight reducing diet plan . Although it includes Beef but Modified version of GM designed for Vegans is also availabl . Normally 2-3 Kgs of weight is lost in a weeks time if followed properl . Apart from this Green tea (unoxidized tea ) is very effective in weight loss , regular tea should be replaced with Green tea for weight loss. Junk foods should be said Good Bye for ever as when you are dieting a smallest intake of Junk food will shoot the weight tremendously. No meal should be skipped ...if you are taking 6 meals per day at regular interval , maintain that ...for effective weight loss .

Obesity is a silent killer as it brings along, many associated ailments like Diabetes, Chronic Heart Diseases , Renal failure , problems with reproduction etc apart from this social criticism & avoidance. Lifestyle of a person greatly influence the effectiveness of weight loss plan. The dieter along with diet specifications should change his or her physical activity pattern. Isotonic exercises like walking, swimming, jogging & cycling should be included in daily schedule along with dieting. Sleeping hours are also important, adequate sleep influences metabolism of individual. Therefore early to bed, early to rise. Yoga aasans not only aid in reducing extra pounds but also increases vitality & immune . With age muscle mass decreases & therefore weight loss is slow. Thus elderly people should not worry lot if they do not lose weight instantly.

Crash diets are not safe from various points, they may cause intense fatigue, nausea , headache , mood swings etc . Also increase in acetone bodies in blood which can affect renal function. Therefore it is advisable to avoid crash diets instead steady diet plans along with Isotonic exercises & or Yoga is safer way of shedding extra pounds.

HOLLYWOOD DIET- A WEIGHT LOSS REGIME

HOLLYWOOD DIET also known as GRAPE FRUIT DIET OR MAYO CLINIC DIET ( however not associated with the Mayo Clinic )is a popular quick weight loss regime developed in 1930 in USA . Hollywood diet mainly emphasize on consuming half GRAPE FRUIT or GRAPE FRUIT JUICE with every meal . However the caloric intake per day should be less tan 800 calories .

It is believed that Grape Fruit has a magical substance & when Grape Fruit is consumed with proteins it triggers fat burning & thereby promotes weight loss .However the process by which the magical substance burns body fat is unclear .Generally Grape Fruit diet is followed for 12 days & during this period of dieting the dieter loses 10 pounds approximately . However if the dieter wishes to continue the weight loss regime he or she needs to take a break of 2 days & then can continue Grape fruit diet for 12 more days .Exercise is suggested by some nutritionist prescribing Grape Fruit Diet .

DO & DO NOT IN GRAPE FRUIT DIET :

1) Grapefruit juice must be unsweetened.

2) The dieter must drink plenty of water .

3) Should drink black Coffee .

4) Can consume eggs , unlimited meat .

5) Can consume Salad dressings , butter & can even consume fried products.

6) Cannot consume alcohol .

7) No starchy vegetables .

Although Grape Fruit Diet is very popular but there is no clear scientific base of how grape fruit help in reducing weight by burning fat .

ATKINS DIET.....A WEIGHT LOSS REGIMEN

Also known as Atkins Nutritional Approach is designed by Dr. Robert Atkins in 1972. Atkins diet is basically a low carbohydrate diet plan .It was very popular during 2003-2004 all over world.

There are four phases of the Atkins diet: induction, ongoing weight loss, pre-maintenance and lifetime maintenance.

1) Induction
2) Ongoing weight loss
3) Pre-maintenance
4) Lifetime maintenance

1) INDUCTION PHASE lasts minimum for 2 weeks. Carbohydrate intake per day is restricted to 20gms (excluding fiber & sugar alcohol). It is strictest part of the plan & there is only restriction on carbohydrate intake while proteins & fats are taken in liberal amounts & there is no calorie counting .The goal of this phase is to induce ketosis/lipolysis in the body. KETOSIS is a process by which the body breaks down fat instead of glucose for energy, resulting in weight loss. Drink at least eight 8 glasses of water per day to hydrate your body. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. Also multivitamin supplements should be taken... Significant weight loss is seen during Induction phase.
The Induction phase allowed foods are unlimited amounts of meats, fats, cheeses, non-starchy vegetables, and limited amounts of nuts and low-carb fruits such as strawberries and blueberries. Foods to be avoided are

* Breads

* Cereals

* Grains

* Sugars

* Candy

* Pasta, Rice,
or anything made from flour

* Non-diet soda

* Juice

* Fruit

* Potato

* Chips

* Alcohol

* Beer

2) ON GOING WEIGHT LOSS (OWL): In this phase Carbohydrate intake is increased by 5 grams per week till you stop losing weight. Then subtract 5 grams of carbohydrate from your daily intake so that you continue sustained, moderate weight loss. During this phase include more of Induction phase vegetables.

The aim of OWL is to find out the CRITICAL CARBOHYDRATE LEVEL FOR LOSING WEIGHT (CCLL). When you are within 5-10 pounds (2- 4.5 kgs) of goal than move to the third phase of Atkins diet which is Pre maintenance.

3) PRE MAINTENANCE:In pre maintenance you need to increase your carbohydrate intake by 10 gms per week till you stop losing weight or start gaining weight. Once you stop losing weight or start gaining weight reduce the carbohydrate intake by 10 gms per week & continue till you reach the goal. The aim of Pre maintenance phase is to know Critical Carbohydrate Levels FOR MAINTENANCE (CCLM). During this phase the person has to do lot of experiments by adding new food groups & checking its effect on weight loss. The dieter finds out which food items increases weight & which help in maintaining weight.

4) LIFE TIME MAINTENANCE : This is where you make a commitment to being at your goal weight from now on. It's where you celebrate the sensible eating plan you've mastered - and enjoy sustained energy, improved health, amazing confidence and best of all, the way you look in the mirror.

NON-MEDICAL TREATMENT OF OBESITY

Obesity is a major health problem in India & abroad. The main reasons are faulty diet & changed life style. It has been found that Obesity is the root of most of the other ailments. Today various drugs are available which instantly reduce weight & even there are surgical processes like liposuction which remove the fat from the desired area of a person's body. Since these medicines are very expensive & have site effects too it is better if we modify our food habits & life style pattern to reduce weight.

A) In order to reduce weight one should be self motivated

.
B) Before starting with weight reduction program, one should know the exact cause of his or her weight increase. Weight gain can be due to faulty food habit, hormonal imbalance eg) HYPOTHYROIDISM, due to medicines, lack of exercise or may due to Menopause in women.

C) Dietary modification alone does not help to reduce weight one needs to exercise also.

D) Dieting does not mean starving . People often think that by starving they will lose weight. It is true that by starving one will lose weight but it is not an ideal approach for weight reduction as one may lose his or her muscle mass along with fat by starving .

E). The Obese or Overweight individual should include following food items in his or diet.
- Whole Wheat & its products.
- Brown Rice & its products.
- Whole pulses
- Fruits like Papaya, water melon, Guava, Apple, Pineapple, Pomegranate.
- Skim Cow's milk
- Green Leafy Vegetables
- Soups without Cream or butter
- Salads without Salad Dressings

F) The Obese or Overweight individual should avoid following food items in his or diet .
- Refined Wheat Flour & its products.
- Fruits like Banana, Sapota, Grapes, Lichi, Cherry, Plums, and Mango.
- Fruit juices & coconut water
- Dry fruits like Almonds, dates, Cashew nuts.
- Cheese, Butter, Paneer, ghee
- Any sweets
- Jam, Jelly, Pickles.
- Potatoes , Sweet Potatoes , Colocasia ( ARBI )
- Red Meat , Egg Yolk
- Soft & Hard Drinks

G) Include boiled , baked foods products instead of fried ones.

H) A person who is following a weight reduction program should take 6 meals in a day. These are
- BREAK FAST ........around 8.00 TO 8.30 am
- MID MORNING........ “10.30 TO 11.00 am
- LUNCH .................. “1.00 TO 1.30 pm
- TEA ...................... “4.00 TO 4.30 pm
- DINNER ................ “8.30 TO 9.00 pm
- BED TIME ............. “10.00 TO 10.30 pm
.
I) The person should not skip any meal because he or she may eat more in the next meal

J) Avoid watching TV, reading books or telephonic conversation while eating food. As all these activities make the individual eat more.

K) Consume salads or soup 15-20 minutes prior to the main meal. As this will help the person to eat less

L) Chew the food well before swallowing.

M) Along with dietary modifications & exercise a slight change in draping style also helps in weight reduction by changing the Psychology of person. Some Sartorial tips for obese man & woman are as follows.
- Obese or Over weight individuals should avoid loose fitting clothes
- Obese man should wear Vertical stripped Shirts & T-shirts . Vertical stripped shirts will make them look tall & slim
- They should avoid floral or big prints on their shirts.
- Should wear full trousers.
- Should avoid Double breast coats.
- Obese or Over weight women should not wear short dresses.
- Should wear Chudidaars instead odd salvars
- Should wear saris made of Silk or Chiffon which will help them to look slimmer.
- Should avoid big prints on their dresses.

N) Last but not least a very simple but effective technique which helps in weight reduction by motivating the individual . The individual should hang on the walls of the room where he or she spends most of the time, his or her photographs in which he or she used to look slim, smart, young & beautiful.

O) Once an individual reduces weight & achieves ideal body weight for his or her age & height. He or she should continue to follow balance diet & should exercise regularly, other wise the person will regain weight.

IBW- IDEAL BODY WEIGHT

Today most of us are weight conscious . Many people get tensed even if they gain one pound extra . So for all health & weight conscious people I am sharing some formulas which are used by Dieticianas to calculate the Ideal body weight & other related aspects.

IDEAL BODY WEIGHT( I B W ) :

Ideal body weight is that weight which is associated with least mortality. Ideal body is calculated by using various formulas.One of the simplest formula is BROCA'S INDEX.

BROCA'S INDEX :

1) I B W of a man in Kgs :
HEIGHT OF A MAN IN CMS MINUS 100
Therefore I B W of 6 feet tall man will be =182.8-100 = 82.8 Kgs

2) I B W of a woman in kgs :
HEIGHT OF A WOMAN IN CMS MINUS 100 + SUBTRACT 10% FROM IT.
Therefore IBW of 6 feet tall woman will be = 182.8-100 = 82.8 - 8.2 =74.6 Kgs.

REMEMBER:
1) 1 FEET = 12 INCHES
2) 1 INCH = 2.54 CMS.
3) This formula is used only to calculate IBW of individuals above 18.

WAIST TO HIP RATIO ( WHR)

1) WHR for man :
WAIST IN INCHES DIVIDED BY CIRCUMFERENCE OF HIP
WHR greater than 0.95 is harmful.

2) WHR for woman :
WAIST IN INCHES DIVIDED BY CIRCUMFERENCE OF HIP
WHR greater than 0.8 is harmful.

BODY MASS INDEX ( BMI )

BMI IS CALCULATED AS ,
WEIGHT IN KGS OF A PERSON
---------------------------------------------------------------
SQUARE OF HEIGHT OF THE PERSON IN METERS
Therefore BMI OF 6 Feet man weighing 90 kgs is
= 90 / 1.828 X 1.828 =26.9

REMEMBER :
1) BMI ranging from 20-25 indicates the individual is normal.
2) BMI ranging from 25-27 indicates.................... over weight
3) BMI ranging from 27-29.9 indicates............................obese
4) BMI ranging from 30-40 indicates..............Grade 2 obesity.
5) BMI above 40...................................................Grade 3 obesity

GM DIET FOR VEGETERIANS

GM ( General Motor's ) Diet is a well known diet program designed to detoxify body & also for weight reduction . GM Diet is a 7 days diet program & it should be follow once in a month or in two months. GM diet is very effective if it is followed sincerely than the individual can loose up to 2-3 Kgs in a week . However after following GM diet one must take care of the diet because the person can regain weight within 2-3 days. However obese individuals who are suffering from Diabetes , Hypertension or other heart problems should not go for GM Diet . Since the actual GM diet chart ask the person to consume Beef many individuals do not follow GM Diet . Therefore as a Dietican I have modified the GM Diet . Below I have given a 7 days diet chart .

1st DAY DIET PLAN

1 ) BREAK-FAST: ( 8.30 AM -9.00 AM )
1 APPLE + 1-2 GLASS OF WATER

2 ) MIDMORNING: (10-30 AM -11.00 PM )
1 BOWL OF RAW PAPAYA+ 1-2 GLASS OF WATER

3 ) LUNCH: (1.00 pm-1.30)
1 BOWL OF WATER MELLON OR MUSK MELLON+ 1to 1 & 1/2glass H2O

4 )TEA: (4.00pm-4.30)
1 ORANGE OR 1 1 SWEET LIME OR 1 CHIKU+ 1 to 1 & 1/2 glass of H2O

5 ) EVENING: ( 6.00 pm -6.30 pm)
1 GLASS OF COCONUT WATER.

6 ) DINNER : ( 8.30PM -9.00 PM )
1 APPLE + 1-2 GLASS OF WATER

***** NOTE ONLY FRUITS ARE CONSUMED ON THE FIRST DAY OF GM DIET . BANANA SHOULD BE AVOIDED.

2ND DAY DIET PLAN

1 ) BREAK-FAST: (8.30 am-9.00 am )
1 BOILED POTATO + 1 to 1 & 1/2 glass of water.

2 ) MIDMORNING: (10.30 am-11.00)
1 BOWL OF RAW CABBAGE + 1 to 1 & 1/2 glass of water.

3 ) LUNCH: (1.00 pm-1.30)
1 TOMATO+ 1 CUCUMBER+ 1/2 BOILED BEET + 1to 1 & 1/2glass H2O

4 ) TEA: (4.00pm-4.30)
2 TOMATOES + 1 to 1 & 1/2 glass of H2O

5 ) EVENING: (6.00pm- 6.30)
1 GLASS OF VEG JUICE(PALAK+ TOMATO).

6 ) DINNER:(9.30pm-10.00)
BOILED LAUKI(DUDHI)can add salt & other spices + H2O

******NOTE ON THE SECOND DAY OF GM DIET ONLY VEGETABLES ARE CONSUMED

3Rd DAY DIET PLAN.

1 ) BREAK-FAST: (8.30 am-9.00 am )
1 RAW APPLE + 1 to 1 & 1/2 glass of water.

2 ) MIDMORNING: (10.30 am-11.00)
1 BOWL OF PAPAYA+ 1 to 1 & 1/2 glass of water.

3 ) LUNCH: (1.00 pm-1.30)
1 TOMATO+ 1 CUCUMBER+ 1/2 BOILED BEET + 1to 1 & 1/2glass H2O

4 ) TEA: (4.00pm-4.30)
1 SWEET LIME OR ORANGE+ 1 to 1 & 1/2 glass of H2O

5 ) EVENING: (6.00pm- 6.30)
1 GLASS OF VEG JUICE(PALAK+ TOMATO) OR 1 CHIKU.

6 ) DINNER: (9.30pm-10.00)
BOILED LAUKI(DUDHI)can add salt & other spices + H2O

******NOTE ON THE 3 RD DAY OF GM DIET FRUITS & VEGETALES ARE ONLY CONSUMED

4TH DAY DIET PLAN.

1 ) BREAK-FAST: (8.30 am-9.00 am )
1/2 GLASS SKIM MILK 1 to 1 & 1/2 glass of water.

2 ) MIDMORNING: (10.30 am-11.00)
1 BANANA+ 1 to 1 & 1/2 glass of water.

3 ) LUNCH: (1.00 pm-1.30)
1 GLASS SKIM MILK WITHOUT SUGAR + 1to 1 & 1/2glass H2O

4)TEA:(4.00pm-4.30)
1 BANANA + 1 to 1 & 1/2 glass of H2O

5 ) EVENING: (6.00pm- 6.30)
1 BANANA.

6 ) DINNER: (9.30pm-10.00)
I/2 GLASS SKIM MILK WITHOUT SUGAR

******NOTE ON THE 4TH DAY ONLY SKIM MILK & BANANA ARE CONSUMED. SUGAR SHOULD BE AVOIDED

5Th DAY DIET PLAN.

1 ) BREAK-FAST: (8.30 am-9.00 am )
1 KATORI PRESSURE COOKED BROWN RICE+ 1 to 1 & 1/2 glass of water.

2) MIDMORNING: (10.30 am-11.00)
2 TOMATOES+ 1 to 1 & 1/2 glass of water.

3 ) LUNCH: (1.00 pm-1.30)
I KATORI BROWN RICE COOKED IN TOMATO GRAVY+ 1to 1 & 1/2glass H2O

4 ) TEA: (4.00pm-4.30)
2 TOMATOES CAN ADD SALT & JEERA+ 1 to 1 & 1/2 glass of H2O

5 ) EVENING: (6.00pm- 6.30)
1 GLASS OF WATER WITH LEMON & SALT.

6 ) DINNER: (9.30pm-10.00)
BOILED BROWN RICEcan add salt & other spices + H2O

*****NOTE ON THE 5TH DAY OF GM DIET BROEN RICE & TOMATOES ARE ONLY CONSUMED

6Th DAY DIET PLAN.

1 ) BREAK-FAST: (8.30 am-9.00 am )
1 KATORI PRESSURE COOKED BROWN RICE+ 1 to 1 & 1/2 glass of water.

2 ) MIDMORNING: (10.30 am-11.00)
2 TOMATOES+ 1 to 1 & 1/2 glass of water.

3 ) LUNCH: (1.00 pm-1.30)
I KATORI BROWN RICE COOKED WITH OTHER VEGs+ 1to 1 & 1/2glass H2O

4 ) TEA: (4.00pm-4.30)
2 CUCUMBERS CAN ADD SALT & JEERA+ 1 to 1 & 1/2 glass of H2O

5 ) EVENING: (6.00pm- 6.30)
1 GLASS OF WATER WITH LEMON & SALT.

6 ) DINNER:(9.30pm-10.00)
BOILED BEET + CUCUMBER + CARROT + TOMATOES + RAW CABBAGE can add salt & other spices + H2O

******NOTE ON THE 6TH DAY OF GM DIET BROWN RICE , TOMATOES & OTHER VEGETABLES ARE ONLY CONSUMED

7Th DAY DIET PLAN.

1 ) BREAK-FAST: (8.30 am-9.00 am )
1 KATORI PRESSURE COOKED BROWN RICE+ 1 to 1 & 1/2 glass of water.

2)MIDMORNING: (10.30 am-11.00)
2 TOMATOES+ 1 to 1 & 1/2 glass of water.

3 ) LUNCH: (1.00 pm-1.30)
I KATORI BROWN RICE COOKED WITH OTHER VEGS+ 1to 1 & 1/2glass H2O

4 ) TEA: (4.00pm-4.30)
2 CUCUMBERS CAN ADD SALT & JEERA+ 1 to 1 & 1/2 glass of H2O

5 ) EVENING: (6.00pm- 6.30)
1 GLASS OF SWEET LIME JUICE WITHOUT STRAINING & SUGAR.

6 ) DINNER: (9.30pm-10.00)
BOILED BEET + CUCUMBER + CARROT + TOMATOES + RAW CABBAGE can add salt & other spices + H2O

*****NOTE ON THE 7 TH DAY BROWN RICE , VEGETABLES & FRUIT JUICES ARE ONLY CONSUMED.