Blog | Category | Weight loss
  • Mantras for HEALTHY weight loss

    In Health Tips On 03 August 2015

    DISCIPLINE IS THE FIRST STEP TOWARDS SUCCESS: Self-discipline is a pattern of behavior where you choose to do what you know you should do, rather than what you want to do. It’s the inner power that pushes you to get out of bed to exercise rather than sleeping in. When you are consistent in doing the things you know you should do, when you know you should do them, here are the benefits you will enjoy: You will achieve your goals. When you are consistent in doing the things you know you should do, your odds of achieving your goals will be dramatically increased. You self-esteem will soar. Every time you push yourself to do something you know you should do, you are building your self-esteem. People’s respect for you will grow. This includes everyone from your spouse to your employer who witnesses your efforts.  You will influence the lives of others. Every good and right thing you do, influences the lives of those who are watching and can have a ripple effect on future generations.You will see greater success in all areas of your life. Always remember, for every disciplined effort there is a multiple return. Think about it. You will enjoy a more rewarding and satisfying life. ​ ​ SET YOUR TARGET: This approach will allow you to get adjusted with your new routine as well. As your progress further & see the results with these small targets, automatically you feel confident & can revise your target to achieve more. Now, interesting part is: how to set your target. For example, you weight is 60 kgs, height is 158 cm & age is 28 years. In this example your BMR should be 1400 KCAL. If currently you are doing intensive exercise for at least 20 minutes 1 to 3 times per week then a rough estimate of the number of calories required per day based on your current activity level 1925 kcal/day. Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week. Definitely if you increase your activity levels then you can expect more weight loss per week. NUMBER OF SERVINGS PER DAY: It is essential to realize that not eating will only reduce your metabolism which will in turn hinder the process of losing weight. Instead eat 5-6 small meals a day which will keep your digestive system running thus it’ll keep burning calories. Breakfast is the most important meal of the day and you must not skip it. You’’ notice the days you skip breakfast you will tend to be more hungry all day. Make sure your breakfast is rich in insoluble fibers since they contain almost zero calories. ​ UNDERSTANDING PORTION SIZE: Let’s do the math here. Say you’re asked to leave 25% of your food on the plate and just eat the rest. You need 2000 calories a day which means you’ll be leaving around 500 the whole day. Now instead of leaving the food, serve yourself in a smaller plate. That way you can eat everything on your plate and you needn’t worry about leaving a certain amount. This way you won’t even realise when you burn those 500 calories! Same way, you can set your target weight loss of calories per day and work your way accordingly. WATCH OUT YOUR DRINK: Diet sodas and fizzy drinks are filled with calories – even though their advertisements state otherwise. When you drink diet soda’s which contain artificial sweeteners these trick our body to think that we haven’t consumed too many calories which in turn makes us eat more, thus consuming more calories than we already do. Similarly when you drink cup after cup of tea or coffee in the work place you’re drinking more calories than you can even comprehend. Thus it’s better to drink water or green tea to keep your mouth busy and to ward off unnecessary calories. ​ ​ START READING NUTRITION LABELS: Not only diet soda’s, you must make sure you read and understand the nutrition labels of all processed products properly. It is essential to know what is going into your body and the subsequent effect it will have. Just because the cover might say its fat free doesn’t make it totally true, you must read the nutrition label at the back and know what all the product really contains since there is enough margin for error allowed by the law in regard to trans fat, saturated fat etc. A lot of packets also provide information per cup serving or per 100 grams. In such cases it is essential to consider these values in terms of your consumption. *DON\'T* SKIP MEALS: Firstly skipping meals could lead to a lot of weakness and fragility. Apart from that, skipping meals leads to a reduction in TOR activity ie a key regulator of muscle growth cells. When you skip meals your muscle starts wasting away much faster than it normally would.The brain’s exclusive fuel ie glucose is compromised within 4-6 hours of not eating. Basically the glucose stored in the liver as glycogen runs out during this time period. When blood glucose dips too low the liver converts glycogen into glucose and releases it into the blood. But if this has depleted due to lack of food, the body and brain eventually run less efficiently. This could cause major brain drain and will hinder your productivity. ​ ​ ​ EXERCISE: Exercise is the most important and easiest way to burn calories. If you have time restraints you could burn these calories while doing daily household work! Cleaning the house for 2 hours or gardening for an hour and a half burns 500 calories. You could even get some exercise in while you take your kids out to play or when you walk your pet! If you can barely manage to get an hour’s worth of free time join an aerobics, zumba or spinning class. They’ll help you distress as well as burn off those calories without you even realizing how the time went by. Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week. Definitely if you increase your activity levels then you can expect more weight loss per week. BALANCE IS ESSENTIAL: You cannot completely stop eating. Nor can you stop eating carbs and fat’s just to maintain a certain body weight. It’s essential to eat every type of food, just in balanced proportions. Try eating more vegetables and salad instead of rice or roti’s – here it is important to remember you need both to maintain a healthy balanced diet, so you can’t just skip the carbs. Another thing, you needn’t give up on your taste buds completely! Eat what you enjoy, just make sure you eat everything in a balance and you’re good to go. It won’t kill you to have a slice of pizza, or even satisfy your sweet tooth by having some dessert. Plus once you’ve had a little bit, you won’t crave it anymore – that instantly cuts down the possibility of overdosing on any unhealthy sin. Not only will you feel healthier and fitter, you’ll also manage to imbibe somewhat of a healthy lifestyle.  If you follow these small mantra’s on a daily basis, in no time they’ll seem totally natural to you. This way you need not make drastic changes in your routine, nor will you struggle with any eating disorders! It’s a win-win situation. For more details and information you can check out our other blogs or even contact Dr. Silky Mahajan for the same. Happy eating!  

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  • Starving vs Eating healthy

    In Health Tips On 20 September 2015

    STARVING VS EATING HEALTHY You study one night before the exam but you manage an all nighter, thus you manage to pass. You study for a week for your SAT exams but you manage a score little over 1800. You sit down for a few hours and you manage to finish the work your boss asked for a week ago. You push yourself and get the desired results. These results keep you happy, get the work done (in a long term successful manner) and turn out to be fast as well as effective! But, can you say the same in relation to starving to lose weight? Yes it’s fast, but is it effective? Yes you might look thin, but internally are you happy when you’re hungry? Yes it’s got the job done but will it be a long term success? The answer is NO. Starving yourself to lose weight isn’t the solution. WHY, you ask? Well here’s a piece of my mind. ​ ​ Metaaabolismmmm vs METABOLISM: Well the first ones an example of how slow your metabolic rate will be when you starve! Since glucose and insulin play a major role in your metabolism levels, insufficient consumption of food will lead to a fall in their levels, eventually causing a decline in your metabolic rate. Then comes the second kind, that fast paced metabolism – that’s because regular meals keep your digestive system running which in turn paces up your metabolic rates. No water vs no water weight:: When you decide to starve yourself, you say no to almost any item going into your mouth. You cant live on a peanut for lunch and one fruit for dinner! Instead you need to trim the excess weight by getting rid of the water weight by cutting your carbs! For every gram of carb that you consume, your body retains 4 grams of water. No carbs, no retention. .no water weight? That’s right! Say no to carbs, yes to healthy food and bye bye to water weight. ​ Malnutrition vs nutrition: After a few months of starvation, there is a major cut in your staple food which leads to insufficient nutrients, vitamin and minerals. Without all the essentials for a “balanced diet” your body cannot function properly which could lead to serious illnesses and problems. On the other hand, if you eat right your body improves its immunity and keeps even the smallest cough away. To sleep or not to sleep: Those who starve themselves tend to get hungry (well, duh) during the odd hours of the night. This either keeps them up late at night or keeps waking them up every few hours. OR, even worse – you binge eat at like 3 am.. carbs, fat and dessert! Whereas those who eat a well balanced healthy meal end up getting a good night’s rest since their body isn’t short of food aka energy deprived! ​ ​ Lethargic lump vs energizer bunny: After you skip some meals, your body is really low on energy so it uses stored fat as a replacement ie muscles. You’ll notice your muscles slowly start to fade away to compensate for the lack of energy in your body. Eventually you won’t have the energy to do anything, not even eat (not as good as it sounds!). Actually no energy and no muscle might just make you fat and lazy. If you decide to get off your lazy lump and cook breakfast, you will actually help kick start your body into fat burning mode! Also you’ll have the energy to exercise – which definitely provides better results than starving.  In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to foods&[email protected] or call at 080 6741 7782 (Dial Extension: 952).

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  • Strategy towards healthier life

    In Health Tips On 28 February 2016

    At times we feel that we are following all possible options towards achieving our target (weight loss/healthy lifestyle) however, somehow not able to. Because of some obstacles like busy schedule, parties etc we end up losing our track. Finally day comes when we look at our self in mirror & pull our hair by thinking how much I have gained or unfit I am looking. Now, again we take pledge that we will be regular in following diet & other schedules however, so many items e.g. chocolates, cookies attract us & we again break our promise. So what should we do? How can we control our temptations? What is the best path to achieve success? For all these questions, one straight forward answer is “Nothing comes for free. You need to pay for everything”. Definitely we can’t kill our temptations however, can choose best alternative healthy options so that we can keep ourselves healthy. Here are few tips which can help you enjoying healthy life: Clean out: Clean out your refrigerator, pantry, kitchen and office of all unhealthy foods (i.e. potato chips, high sodium soups, processed foods, candies/sweets, sodas/colas, high fat/sodium frozen meals, etc.). Fast food and processed foods are lacking important vitamins, minerals, and worst of all — are full of unhealthy amounts of sodium, fats and other unessential ingredients. Healthy, nutrient-rich foods are essential to maintaining optimal body function. Stock up: Stock up on healthy foods and snacks from your local grocery store, super market and/or health food store. A healthy selection of foods at home will encourage healthier eating and better health; you will feel a difference. Stay hydrated: Water is vital to healthy living. Drinking plenty of water is essential for processing nutrients and maintaining a proper fluid balance. Ideally, you should have 2-4 liters of water per day. Slow down: When feeling very hungry, most people have a tendency to eat too much, too quickly. Be sure to understand portions of veggies, proteins (size of your fist) and grains. Take your time when eating so you can properly digest your food. Avoid bad sugars: Stay away from refined sugars that are found in sodas, sweetened teas, coffee creamers and other sweet foods and drinks. Refined sugars, when over-consumed, can be converted to fat and stored in the body. Give into little cravings: If you’re feeling hungry in-between meals, reach for a healthy snacks such as unsalted whole grain crackers, Yogurt with fruit, Boiled egg, Low sodium vegetable chips. Stay on track: The best way to be successful and reach your overall goal is to keep track of what you’re eating and doing each day. There are so many apps available to track your daily food intake as well as exercise routine Exercise: Whether you are trying to lose weight or get more energy, it is important to exercise at least 30 minutes each day. Remember more pain returns more gain. Get some rest: Being healthy is not only about what you are eating, but how you are treating your body. It’s always good to get at least 7–8 hours of sleep each night. Stay strong: No matter what your goal is, don’t get caught up on your day-to-day progress, but look at your weekly progression. The first two weeks are going to be the hardest, but stick with it and stay strong. Keep track of what you are doing and how you feel.  

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  • 200 Calories

    In Health Tips On 05 March 2016

    200 calories?? Doesn’t really sound like much. Especially when your daily calorie requirement is somewhere between 1500-2500. Given that calories depend from person to person, based on gender, weight, age and various other factors; the calories consumed don’t change a bit no matter whose consuming them. If someone says 200 calories, it seems like nothing when we talk about desserts and fried food, but it seems like a lot in context to fruits and ‘healthy’ food.  So let’s take a look at some pictures of food depicting 200 calories to figure out how much is too much. ​ First is some fish, particularly salmon. This amount is great for a filling healthy snack. Add some vegetables or some vignette to make it a perfect dinner. Then comes 3 small pieces of brown bread – which is actually more than enough for a light snack. Pasta in that amount makes 200 calories, so you add some chicken or vegetables and mix it up in a great sauce to make it a healthy meal under 500 calories. One full glass of white wine comes up to 92 calories, so you easily kick back and enjoy 2 glasses of wine! Potatoes – the best sin. French fries – an even deadlier sin! But be careful not to order a large amount, stick to a small portion for a quick snack.  Now don’t look at the brownies ad get too excited, you’re allowed only one such piece because that’s around 190 calories. White rice can be consumed in more than a mouthful though; you can enjoy one full bowl of white rice without worrying about more than 200 calories. 3 boiled eggs – the perfect healthy snack, which is astoundingly so filling is another snack under 200 calories.  One glass of full fat milk comes up to 200 calories which is why is a recommended mid night snack. Then we have one whole chicken breast, which can be spruced up with sauce or cooked in any manner without worrying about too many calories. A plate full of fruit such as kiwi makes up 200 calories – now that’s a great way to feel full and be healthy! Black coffee makes up for barely 10 calories, if you have I with sugar that’ll be around 30-40 calories. This means you’re allowed 5-8 cups a day (it’s safe to assume you will become a night owl after such consumption). If you like your coffee with milk and sugar, that’s almost 100 calories so you’re allowed 2 cups of that.  Well now you know what 200 calories look like, in some cases it’s barely a mouthful while its more than a yummy meal in others. Another great way to make sure you’re snacking under 200 calories or consuming the necessary amount, download a calorie counter app. It allows you to record every food item and shows you the total amount of calories you consumed. Here’s to some healthy snacking, some unhealthy binging (once in a while s allowed) and an overall diet within your calorie budget. Njoy your healhy meal :) In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to [email protected] or call at 9535271586/08049538592.

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  • Pro Coffee or Anti Coffee?

    In Health Tips On 05 March 2016

    ​ What is your usual morning routine? Wake up, have some coffee, open your eyes and let the day begin. Coffee is addictive and how! There are people whose day cant end unless they’re consumed their daily 5 cups of coffee. Its very important to understand when to take coffee & in how much quantity so that, you can benefit rather than health issues. You could be the judge of that after reading these pro’s and cons of the effect of coffee on our health PRO’S: Coffee is made from seeds, and like all other seeds it has protective compounds.  Coffee can prevent strokes as well as lower our risk of Parkinson’s and dementia. Coffee boosts our concentration and memory Coffee lowers the risk of oral cancer. Decaf has a much weaker effect for the same while tea had no effect at all. Studies show that high consumption of caffeine reduces the risk of type 2 diabetes. The caffeine in coffee controls many brain functions e.g. mood, energy levels, vigilance and even reaction time. Caffeine can boost ones metabolic rate drastically, which basically means an increase in the burning of fat – weight loss! A single cup of coffee contains vitamin B5, vitamin B2, potassium, manganese and magnesium – all essential and important nutrients. Coffee contains stimulants which can drastically lower the risk of developing depression. ​ ​ CONS: Coffee can disrupt sleep patterns which leads to restless sleep and finally insomnia. Coffee can lead to spinal bone loss in those people who aren’t getting enough calcium on a daily basis. The acidity in coffee can irritate your stomach lining which could eventually lead to ulcers, gastritis and even Crohn’s disease! The over consumption of coffee can lead to headaches, and sometimes even migraines. Caffeine can cause a sharp increase in blood pressure levels – those with blood pressure problems must limit themselves. Regular coffee drinkers are at a risk of dehydration – they must take measures to ensure they’re always hydrated.   You’ve got the rundown on its effects, now it’s your turn to choose your side. Pro coffee or anti coffee?  In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to [email protected] or call at 9535271586/08049538592.

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  • 10 easy tips to boost immunity

    In Health Tips On 05 March 2016

    ​ Overall your immune system does a very good job of keeping you healthy and well, but you’ve got to do your bit to keep it at it’s A game. It could never hurt to take some care of your immunity! You could eat well, go for regular checkups and always eat your vitamins..But is that bare minimum enough to keep it on track? Diet, age, exercise, lifestyle as well as environmental factors play a huge role in the working of your immunity system. So here are 10 easy tips which will help you help yourself! And your immunity, of course. 1. Sleep in â€“ As per research, your immunity system only produces half the amount of antibodies than it usually would when you haven’t got enough sleep. That will ultimately increase your susceptibility to any illness. The easiest and most relaxed way to boost your immunity is to get 7-9 hours of sleep every night.​   2. Stress is never good – Everyones got problems in life – home, family, financial, but they should be avoided as much as possible. When you stress, your body produces ‘stress hormones’ which suppress the working of your immunity system. Join a meditation class but don’t let the stress get to your body. ​ ​ 3. Kale is the new spinach – Vegetables like broccoli, kale and cabbage support the livers ability to flush out toxins while also directly boosting your immune system. Go vegetarians!   4. Don’t be a couch potato â€“ Exercising, which could also be a 20 minute walk, will really stimulate the lymphatic system, increase oxygenation and increase the production of leukocytes – a cell which helps fight infection. You’re going to be living healthy and helping your immunity! Win-win situation. 5. Mashrooms are good – Eat mushrooms! Medicinal and Japanese mushrooms are filled with antioxidants and immunity boosters. There’s a wide variety so try a new one every time! 6. Avoid sweeteners and sugar â€“ Consuming 75 grams of sugar will reduce the ability of the WBC’s to overpower and destroy the bacteria. Opt for fresh fruits and flavored tea’s to complete your sugar cravings. 7. BMI matters – Shape and size really doesn’t matter, but having the right weight for your height and age really does. Higher numbers of fat cells tend to trigger a series of events which eventually lead to a diminishing immunity system. 8. Eat your vitamins â€“ Sounds like such a cliche but they’re really important. Each vitamin has a different property to boost ones immunity. ​ 9. Say bye to cigarettes and alcohol â€“ Well that title would certainly ruin a Friday night for most people. But apart from what these items do to your body, they majorly undermine your immunity system. It’s almost like causing intentional bacteria in your body! 10. Live,love,laugh â€“ Well the key word here is laugh. By laughing, you’re automatically distressing while also unintentionally allowing your body to produce more WBC’s. Watch a good comedy and let the magic begin.​ In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to [email protected] or call at 9535271586/08049538592.

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  • Do’s and don’ts for weight loss

    In Health Tips On 05 March 2016

    Do’s and don’ts for weight loss Clean eating? Check. Regular workouts? You got it. Calorie counting? Well,yeah. Yet you can’t lose weight? No matter how hard you try, the weighing scale just doesn’t seem to reduce those double digits. It’s like the fat in your body is refusing to leave, just like a clingy bf/gf. So we came up with a list to debunk the myths about losing weights. Here is a to-do and not-to-do list which will certainly help you achieve your target body weight. ​ ​ The first step is to control your carb and sugar intake. Don’t fall for these zero calorie drinks and 1 g net carb “bread”. Even multi grain bread is just a fancy way of saying (or not saying- in this case) the bread contains carbs. It’s all just a hoax. Be aware of what you’re eating, portion size and don’t just believe what’s written on the label. Anyway after the whole maggi wave that shook up our country and its youth; it’s time to be a little more aware about what is actually going inside your body. It’s not possible to give up carbs completely, but try to have them in a balanced proportion. Processed foods and supposed “diet sodas” should be a total no-no. Did you know, if you replace a bottle of soda with water daily, you would easily lose up to 15 kgs in one year. Now that brings us to the second essential factor. DRINK LOTS OF WATER. Even when you decide to go on a detox or a cleanse, have lots of water and fiber rich foods. Loss of fluid without medical supervision is risky, but combining that with fasting is even worse. Make sure you have around 8-12 glasses of water a day! The reason behind this is that if you stop having water then the kidney slows down which increases the work load of the liver. If the liver is working too hard then it starts to store fat instead of burning it. You get what that leads to right ​ Third Essential Factor is Sleep. A minimum of 7-8 hours a night is needed. Sleep deprivation cause’s the release of cortisol i.e a fat storing hormone. The maximum amount of fat burning hormone is released during deep sleep! Speaking of good habits, while you try to inculcate these it’s time to let go of the bad habits. And that means alcohol, smoking and other such habits. Nicotine might be a weight suppressant substance but the withdrawal symptoms include major hunger binges. Alcohol is basically the refined juice of natural foods which basically makes it pure concentrated sugar. That will without doubt make you gain fat easily  It’s a proven fact that breakfast skippers weigh more than those who eat breakfast. The worst thing to do while attempting to lose weight is to skip any meal. Those who skip a meal usually end up consuming more calories than those who eat all three meals. Breakfast is the most essential meal of the day and should never be missed! A good breakfast contains equal amounts of protein and fiber.   Apart from this, don’t over exercise but don’t forget to have your daily dose of physical activity. Work on your will power skills to give up the dessert lover life and move towards healthy eating. Good eating habits and regular exercise are a lifestyle; not only to lose weight but also to remain fit and healthy! In case of any query or to book an appointment with Dt. Silky Mahajan please send a mail to [email protected] or call on 9535271586/08049538592.

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  • Maida (White Flour) – Is it really good for our health?

    In Diet Tips On 08 September 2016

    We must have always heard that Maida (White flour) and products made from it are very harmful for our health.  However, use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods. Known as %u2018White poison%u2019, white flour is becoming necessity for all of us but it impacts our health drastically. It is very important to understand why it is bad and how much it can harm us so that we can improve our eating habits. What is missing in Maida (White Flour): During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion. As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals.  Few manufacturers attract customers by labeling their products as %u2018enriched flour%u2019, which is nothing, but adding 3-4 vitamins at the cost of 10 lost vitamins during processing. White flour is tasty but not healthy: Though foods made from Maida like Pizza, Burger, Donuts, Bread, Samosas, Noodles, Momos, Panipuri, Pastas etc are very tempting and tasty however, at the same time, consequences can not be ignored. White flour regulates glucose/sugar in your body: Whenever you consume foods that are made from Maida,it releases sugar into your bloodstream quickly. Because of high Glycemic index (GI) of Maida, it spikes up your sugar levels. To match up with the sugar spike, Pancreas has to over work to release insulin in sufficient quantity. If Maida consumption is once in a while then Pancreas can manage it however, in case of frequent consumption, insulin production will reduce gradually, finally making you Diabetic. As glucose loiters into your blood, it gets attached to proteins, which is called Glycation which cause inflammation in the body and leads to many diseases like Arthritis, Cataract, heart diseases and the list goes on. Eating Maida also raises bad cholesterol (LDL) resulting many health issues like weight gain, high blood pressure, mood swings. Too much consumption of white flour & its products leads to weight gain and you will soon progress toward obesity. Also, it keeps you feel hungry and makes you crave for sweets. White Flour is Acidic: Acidity is another problem. During refining process, all nutrients are removed and it becomes acidic in nature. As per research, diet high in acidic foods (e.g. Pizza, Pasta, Burger & other white flour products) forces the body to pull calcium from bones to keep the things even, which affects bone density. Over-acidity is one of the major causes of chronic inflammation, and a major cause of arthritis and other chronic illnesses.  White flour creates digestive issues: White flour has been called the %u201Cglue of the gut%u201D. In today%u2019s world, so much food is made from White flour: breakfast food, snacks, pasta, bread, cereal and the list just continues. And it all turns to glue in the intestines. It is without fiber, it congests the system, slows down digestion creating a sluggish metabolism, and can often be the cause of weight gain, stress, headaches and migraines. Follow these alternatives: For better health in longer run, you should completely avoid consuming White flour & foods made from it. Instead, you can use some alternatives like: for Samosa, use wheat flour. For Naan, mix one portion of Millets (like Jowar&Bajra) flour with wheat flour. Opt Bread, Noodles, Pasta and Macaroni made of wheat flour, which are easily available in food stores.  

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  • Is too much Protein good or bad for you

    In Health Tips On 27 September 2016

    I receive lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc etc. Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women. You must have heard that: Too much protein will destroy your kidneys. A lot of protein makes your bones weaker. Only professional bodybuilders need that much protein. The truth about protein is that it is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet. Why getting enough protein is so important: Protein builds muscle mass Adequate protein is needed for post-workout recovery Protein in the diet supports fat loss Protein is important for a healthy immune system and connective tissue Insufficient protein skews body composition   Lets talk about the myths about Protein: Myth1# Too much protein will destroy your kidneys. Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn't increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress! I always recommend increasing your water intake when you're consuming a higher quantity of protein, because your body produces more urine as a means to eliminate the byproducts of protein breakdown. Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways. Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don%u2019t. That one kidney just adapts and donors have no increased risk for kidney disease. Myth2# Too Much Protein Weakens Your Bones The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it. As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit. As a matter of fact, protein in the diet has the opposite effect: it strengthens bones. So How Much Protein Do You Actually Need? Now that we know Protein is really essential nutrient for all of us so, how much is needed?  FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn%u2019t accurate for people who are really active. The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories. For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It mean that who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline. However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat. References: http://www.ajkd.org/article/S0272-6386(12)01393-5/abstract?cc=y http://www.sciencedirect.com/science/article/pii/B9780123919342000138 http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-25 http://www.ncbi.nlm.nih.gov/pubmed/21102327 In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at [email protected]

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  • Extra Virgin Olive Oil: Why is it the Best Cooking Oil?

    In Diet Tips On 06 October 2016

    With the new fad to eat fat free foods and remain healthy, the intent is to completely avoid fat. However, it is to be noted that fat is essential for various normal body functions, starting from proper brain functioning to hormone formation. What needs to be avoided is the unhealthy bad fat. Fat contains fatty acids, which are of two types-saturated and unsaturated. When heated, the polyunsaturated fatty acids (PUFA) react with the oxygen in the environment and get damaged. These are to be avoided. The saturated fatty acids are relatively strong and do not oxidize or create damage. So, the next time you pick up oils, this is what you need to look at. The good thing about olive oils is that it mostly contains mono saturated fatty acids (MSFA), which does not oxidize even at high temperatures (almost 180 degree Celsius).Another study showed that with deep frying using olive oil, it takes about 25 hours to produce the same damage as other cooking oils. Olive oil is produced by crushing olives. It can be refined or unrefined based on the amount of free oleic acid (lesser in the unrefined version).The unrefined form is the purer form, which is also known as extra-virgin olive oil. It has the aroma and flavor of olives and characteristic bitter taste. What it contains: A can of 100 g of olive oil contains the following. Note the high content of monosaturated fat is present, which is highly healthy. Monounsaturated Fat: About 70% Saturated fat:About 13% Omega-6:About 10% Omega-3:About 1% Vitamin E:72% of the RDA. Vitamin K:75% of the RDA. Some of the health benefits of extra virgin olive oil are listed below: Anti-inflammatory: Heart disease, cancers, diabetes, Alzheimer's are all chronic inflammatory conditions and using olive oil for prolonged periods can reduce the onset and severity of these conditions. The oleic acid acts against the C-reactive protein responsible for spreading inflammation. Antioxidants: The ingredients in olive oil including the anti-inflammatory oleocanthal and oleuropein are known for their antioxidant properties.The latter is what prevents oxidation of olive oil when heated. These have powerful health benefits and can help fight severe diseases. Cardio-friendly: There are various ways in which olive oil helps the heart, some of them being reduced inflammation, preventing blood clotting, lowering blood pressure, improving blood vessel lining, and improves LDL levels. Cancer: With its oxidative properties, it reduces the amount of free radicals in the body, thereby reducing cancer. Brain function: Olive oil also reduces cognitive functioning and reduces formation of beta amyloid which is seen in Alzheimer's disease. The Mediterranean diet is rich in olive oil and they have inherited these health benefits over centuries. In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at [email protected] OR call us at 080 6741 7780 (Dial Extension: 778)

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  • 5 White Poisons That We Eat Unknowingly

    In Diet Tips On 27 December 2016

    We might be surprised to know that unknowingly we are consuming 5 white poisons in our daily meal. Forget getting nutrients from these items, we end up troubling our health by consuming these food items which are not at all good for our health and increase risk of developing diseases like cancer, hypertension, bone health issues and diabetes. Pasteurized Cow Milk: The process of pasteurization keeps the milk good for a longer period, but harms its nutritive value. It removes enzymes, vitamin A, B 12 and C from the milk. The process also transfers hormones and antibiotics into the milk. Pasteurization destroys beneficial bacteria found in raw cow milk. It kills the natural enzymes and destroys all its phosphatase, which is essential for calcium absorption. Calcium works with Vitamin D, which is vital to the growth and health of children as well as improving immune system. Considering all these facts, we should avoid consuming pasteurized cow milk. White or Refined Rice: The process of refining rice leads to the removal of the outer layer and germ from it. The rice is left with endosperm, only. This layer contains starch in a huge quantity, which can increase your blood sugar or glucose levels to a great extent. Refined Sugar: Sugar contains a lot of calories, with no essential nutrients & because of that it is considered as part of %u2018empty%u2019 calories. It can have harmful effects on metabolism and contribute to all sorts of diseases like Cancer, type 2 diabetes, Overweight/Obesity, Liver diseases. Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars: glucose and fructose. For people who are inactive, large amounts of fructose from added sugars get turned into fat in the liver. Because of the harmful effects of sugar on the function of insulin, it leads to type II diabetes.Recommended intake: Worldwide, it is recommended that men can have 9 teaspoons of sugar per day and women can have 6 teaspoons of sugar per day. However, considering the tendency of Indians towards sugar intolerance and diabetes, it is recommended not to go beyond 5 teaspoons of added sugar per day which includes sugar available in cookies, fruit juices etc. Refined Salt: Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body increases your blood pressure. More salt you eat, the higher your blood pressure will be. In India 1 in 3 adult are affected by high BP and majority of them are not aware of it. Therefore, it is recommended to follow low-salt diet. Normal table salt contains iodine, which is needed for a healthy body. But refining of salt removes iodine from the salt. Fluorides are added during the process of refining which is bad when consumed in excess.Recommended intake: Aim to consume less than 1500 mg of sodium per day and definitely it should not go beyond 2300 mg per day. 1500mg sodium is equivalent to 0.75 teaspoon of salt per day. White Flour (Maida): Known as %u2018White poison%u2019, white flour is becoming necessity for all of us but it impacts our health drastically. Use of Maida & its products usage is increasing rapidly in our day-to-day life. Sometimes, we are consuming it in form of bread at our home and sometimes, in the market/food joints in form of fast foods. During processing of Maida from wheat, endosperm of the wheat is removed from the germ (wheat germ) and the bran (wheat bran), which is very crucial for digestion. As all necessary nutrients are lost during processing of Maida, foods made from it utilize nutrients from the body for absorption. As a result, our body gets depleted of vitamins and minerals.  In case of any nutrition related query or to book an appointment with Dt. Silky Mahajan please send us a mail at [email protected] or call on 080 6741 7780 (Dial Extension: 778).

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Silky Mahajan

Dietitian in Bangalore , India 

An author of 'Nutrition for Sportspersons' book (published by Department of Youth Empowerment & Sports, Government of Karnataka), Silky Mahajan is a highly acclaimed name in the list of top Nutritionists in India. She is the Founder & Nutrition Expert at Foods & Nutrition Clinic, Bangalore. An award-winning nutritionist, she changes the way you eat forever with her acute understanding of nutrition and its significance in the diet. She has a Masters degree in Foods & Nutrition from Panjab University, Chandigarh. Also, she is Certified Sports Nutritionist from International Sports Science Association, USA. Silky also got trained in the field of Nutrition from Post Graduate Institute of Medical Sciences and Research, Chandigarh and Fortis Escort Hospital. She is holding Certified Diabetes Educator certification from International Hope Health Academy (IDEEL) in order to have the vast knowledge of Diabetes/Insulin response in athletes. Also, she is an active member of Indian Dietetics Association (IDA). Her profound knowledge in the field of nutrition and dietetics has made her the youngest most Nutritionists in the country. In an extremely short span of time, she has dealt with athletes globally, both elite players who have participated in top International Championships as well as young budding athletes with a promising future. She believes that all the joy of life comes from the right food you eat- in right amounts and, at the right time.  She has acquired wide experience working with Fortis Hospital, Alere Medicals, Sports Academies, and many other reputed MNCs that have led her to become one of the country's pre-eminent nutrition experts working towards proper nutrition therapy for society to lead a healthier lifestyle. She is one of the very few certified sports nutritionists in India offering services to NGOs as well. As a prolific author, Silky Mahajan's columns appear in leading newspapers, sports/fitness magazines, social networking websites, and other online platforms.  She has also participated in many panel discussions on nutrition in FM Radios, corporate houses, sports academies, schools, and colleges. Silky has been practicing Nutrition for more than seven years in the field of sports as well as clinical nutrition. As part of sports nutrition, she covers most sports nutrition sub-specialties like carbohydrate loading, hydration strategy, energy & endurance, muscle building, insulin management, optimize performance and sports nutritional deficiency. As part of clinical nutrition, she covers Human nutrition (Infancy, Childhood, Adolescence, Adulthood & Older Adulthood), Weight Management, Medical Nutrition Therapy (e.g. Diabetes, Hypertension, Eating disorders, Thyroid, PCOS) as well as corporate nutrition classes.