Saturday, November 17, 2018

30 days healthy meal plan and diet chart for quick weight loss

As you all know Indian diet is considered to be the most difficult diet to follow in terms of weight loss and fat loss, but do you know a simple Indian diet with daal chapati can help you fat loss. I have seen lot of people and specially housewife who are struggle to weight loss and follow different dieting patterns like intermediate fasting, keto diet,general motor diet, extreme low carbs diet. it may help you to loss weight but not in a healthy way, a healthy weight loss should be shed 1 kg fat every week.

Second thing I have seen in gym people are not doing there exercises properly, they are talking to someone in between exercise sessions and or watching girls and do other stuffs, not every individuals is joining gym for the purpose of weight loss and fat loss, some are join for spending there time in gym and looking for business client and other activities, some join for short period of time.
Moreover intensity is matter when you are doing your exercise for example if your are doing cardio activity for 15 minutes only you will not get all benefits of cardio exercise because you don't know that cardio session start after 15 minutes when you body start burning fat and deliver oxygen rich blood and proper supply of nutrition to your body, when next time you do any cardio activity, do at least 1 hour for best results.

Third thing as a dietitian I have seen my clients not follow the diet plans  I have recommended them, they said they don't have the time for meals and they are busy in meetings, they choose only simple foods like bread and butter and upma, daal chapati that are easy to serve and Ready to eat meals, I understand Indian lifestyle is not healthy in anyways because of daal Bhati churma parties and and drinks parties and late night heavy dinners.

Moreover the biggest problem with People that they are vegetarians and they ask me I want to start bodybuilding and make me high protein diet plan for muscle building, now the question is how I can make high protein diet plan for them with pure vegetarians who are not taking any signal eggs and meat products, When I ask them to start whey protein supplements if your goal is only muscle building. For Beginners muscle builders  who have been workout with weight for 1-2 month,I will putting them on whey protein supplements and suggest them regularly exercise at least 3 months after that I will increase the protein requirement, this the simple strategy once you make load on muscle and learn all the techniques of weight lifting, I will start with basic supplement such as whey protein and casein protein and bcaa etc. These supplements are considered safe in term of muscle repair and stamina and boost confidence while lifting heavy weights.

Now I will come to the point do you know if your requirement is 1800 calories per day your total energy expenditure and you are eating more than your  total energy expenditure your intake is 2200 calories per day, it means you are eating 400 calories more than your total daily calories intake. You will definitely gain weight and fat.

Just simple trick can solve the daily intake when you workout for 1 hour daily approx 400 calories you burn from exercise and your dietitian cut 200 calories from total energy expenditure which is 1600 daily calories and 400 calories you burn from workout. So approx 600 calories you burn daily which is perfect for weight loss.

healthy meal and diet chart for quick weight loss,weight loss diet plan

Low carbs diet and high protein 1500 calorie Non-Veg nutrition plan for healthy weight loss?

  • Carbs-39%
  • Protein-21%
  • Fats-20%

Healthy quickest way to weight loss diet plan:

  • Wake up 7 am in the morning
  • Meal early morning-one cup of green coffee+1 table  spoon flex seeds
  • Meal-breakfast-oats bran serving 80gm+2 whole egg boiled+non fat milk 200 ml +ALA one capsule
  • Mid meal-one cup of green coffee+4 walnuts +10 almonds
  • Meal afternoon-Brown rice 60gm+chicken breast 150gm +green vegetable any +green leafy salad 80gm+Greek yogurt 100gm +1 capsule glutamine
  • Meal-Evening-pre workout - one cup green coffee+1 banana medium Note-- (take green coffee before 5 minutes of workout and half an hour before of exercise)
  • Workout at gym  do for only 1 hour to 1.5 hour only with good intensity levels and cardio.
  • Meal-post workout-2 whole egg boiled +3 eggs white boiled / whey scoop serving 30gm with water+ glucose 1 table spoon
  • Meal dinner-tuna fish/chicken breast 100gm-150gm with brown rice 50gm+vegetable salad or option kidney beans boiled 100gm +5 eggs white boiled +1 whole egg boiled +green vegetable salad

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Vikas yadav dietitian golds gym Jaipur

Sunday, October 28, 2018

Keto diet meal plan Indian ketosis diet plan for fast weight loss in 1 week

You all have heard about the ketogenic diet (ketosis) for fat loss reduction and question put in your mind what is keto diet how it works in your in body and in fat reduction.

Do you know that your body produce glucose, amino acids and ketones, when you do aerobic activity the energy pathway process is carbs protein fats and your body uses these three fuels as a energy source during cardio activity,same in ketosis when you eat only fat and your body need energy to survive and this is the simple science your body start using fat as a energy source and make ketones in your body.

ketosis diet meal plan for fat loss-indian ketogenic foods and diet plan

Two types of keto diets:

  • Vegan keto diet
  • Non vegan ketogenic diet

Difference between both the ketones diet ,vegan only eats vegetables curd and paneer and high fat butter and peanut butter and cheese  is the main source of protein for vegans green leafy Vegetables and milk products and dairy ,but most of the vegetarian are lack of protein, if you are lack of protein in your keto diet you can shift to whey protein nutrition supplement. In non vegan you will get both protein and fats in good amounts sources are include red meat, chicken, turkey, fishes, whole eggs, brown eggs, cottage cheese.

My final words whichever keto diet you follow for fat loss reduction the main principle how you can apply the carbs protein and fat percentage and how to make your proper keto diet plan and workout plan for best results. 

Just keep in mind the ratio of macro nutrients carbohydrates protein fats are the following:

  • Carbs-5%
  • Fats-70%
  • Protein-20%
Before starting ketogenic diet understand the keto program carefully and read all the terms and condition for keto diet because if you jump to keto diet you may have feel some side effects like nausea, feel depressed and anxiety and low blood glucose levels etc.

Caution don't take keto diet if you have sleep problems and getting any psychiatrist treatment for bipolar disorder and manic depression, always tell your doctor and before starting any diet and program for weight loss.

Here is Keto diet meal plan 1400-1500 cal for weight loss:

  • Meal-Morning one cup of green coffee +15 almonds+5-8 walnut.
  • Meal-Breakfast--butter 30 gm  5 whole egg scrambled +1 cucumber large.
  • Meal- Lunch-100-150 gm piece of paneer+curd 200 gm +4 whole egg boiled +1 cucumber large+sprouted beans 35 gm-40 gm.
  • Meal Evening -one cup of green coffee+15-20 almonds.
  • Meal-Pre-workout-one scoop of whey protein before 1.5 hour of exercise.
  • Workout time-7:00 am--to 8:00 am.
  • Meal post workout-whey scoop 30 gm with water.
  • Meal- dinner have 150 gm piece of paneer cook with butter 30 gm+1 whole Egg scrambled and added all green leafy vegetables.

Note-have vegetables include with every meals. Drink at least 5 liters of water including a good multivitamin like centrum and do some workout with combination of strength and cardio and functional activity  for fast results.

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Top Five healthy smoothies for weight loss

In this post we will tell you how you can make your Fat Loss Shake at home and healthy smoothies for weight loss.

If you are not losing weight properly, they can lose weight by adopting this fat loss shake. The recipe to make this shake is very easy. It gives you lower carbohydrate and high protein and low fat and nutrition! You can take this after exercise to recover the muscle mass. Secondly, it helps your body to do detoxification.

If your goal is just fat loss you must deficit your daily calories intake from your total energy expenditure and exercise regularly cardio and strength activity to get the best weight loss and fat loss results.

Blueberries fat loss shake smoothie

blueberries meal replacement fat loss shakes for weight loss

Boost your body metabolism with morning fat loss shake recipe

  • Take 1/2 cup cool frozen blueberries
  • Add some fruit and nuts milk or almonds
  • 2 table spoon of flex seeds
  • 1 scoop of plant base protein powder
  • Add some cup of spinach
Nutrition information per serving
  • (calories-273.5)
  • Carbs -28gm
  • Fat -6.8gm
  • Protein -25gm
  • Fiber -8gm
  • Sugar-8.5gm
Take this fat loss shake recipe in the morning detox your body and it rich in high fiber and antioxidant berries and good amount of zinc and other trace minerals with good amount for protein for healthy fat Loss.

Creamy coffee chocolate smoothie

chocolate coffee fat loss shakes

If you are coffee lover then you will love this coffee chocolate smothie. This coffee shake give you great taste and help you to achieve your fitness goal fast and easy take two time a day in the afternoon and post workout for best results.

Nutrition information per serving
  • Calories - 280
  • Carbs - 44gm
  • Protein-24gm
  • Fat- 8.8gm
  • Fiber-8gm
  • Sugar-15gm
  • Take 1/2 cup of oats bran high fiber
  • Add one medium size banana
  • Take 200 ml skimmed non fat milk
  • Add 1 table spoon of honey for natural sugar
  • 1 table spoon of coffee powder
  • Add 1 table spoon of peanut butter
  • Half scoop of whey protein powder.

Your tasty smoothie weight loss shake is ready to drink.

Lime green veg smoothie meal replacement shake

lime green veg smoothie fat loss burning shake

If you are looking for low calories shake then this shake is full of high fiber and minerals which help to reduce your craving and easy to made at home for weight loss.

Nutrition information per serving
  • Calories - 68
  • Carbs - 11gm
  • Protein-2.8gm
  • Fat-15 gm
  • Fiber-5gm
  • Sugar-4gm
  • Take one ripped banana small
  • 1/2 cup of spinach added
  • Take one carrot chopped
  • Add One tea spoon ginger
  • Add one table spoon lime juice
  • Add 250 ml water 9 ounces
  • Add some ice cubes.
Now your shake ready with all the ingredients for fat loss high fiber and full of zinc and other minerals.

Papaya green rich smoothies

Meal replacement fat loss shake

If your looking for healthy smoothies with digestive enzymes and high fiber low calories  this will help you to achieve your goal.

Nutrition information per serving
  • Calories 215.7
  • Protein-20 gm
  • Carbs-24gm
  • Fats-3.5gm
  • Fiber-11gm
How to make papaya green smoothie

  • Take 1 cup of 15 pieces of papaya
  • Add 1/2 cup spinach and 1 table spoon flex seeds.
  • Add 8 ounces of milk non fat 1 percent only
  • Add 100 ml of water and 100 ml of milk if you high fat milk
  • Add green kale leaves 1/2 cup
  • Add some ice cubes
  • Add half scoop plant based protein

Apple high protein whey smoothie

Apple high protein meal replacement fat loss shake

Nutrition information per serving
  • Calories 269
  • Protein-18.4
  • Carbohydrates-37gm
  • Fat-5.3gm
  • Sugar-8gm
  • Fiber-5.6gm
Healthy Apple shake with whey protein and nuts and almonds ingredient to boost your workout energy. Take before your workout prior to one hour of exercise.

How to make apple smoothie shake-

  • Take 1 medium size apple and crush it
  • Add low fat milk 8 ounces
  • Add one table spoon of honey
  • Add one table spoon of cinnamon powder
  • Add 1 table spoon flex seeds
  • Take one scoop of whey protein serving 16 gm only
  • Add some coffee powder to boost your workout energy
  • Add some ice cubes
Your shake is ready to drink to give you all benefits.

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Saturday, October 13, 2018

Sex improvement foods top five to enhance your sexual life

Top five super sex boosting foods for male and female to improve sex life?

If you have a desire to sleep as you go to bed rather than have sex with your partner, it can be reason you are living a stressful life. I have seen a lot of people live in stress, do not take advice from the physician for a long time! Due to this, they get distant from their married life. There may be many reasons for sexually transmitted diseases, such as taking a high amount of steroid,and mood changes and hormonal changes in men's and thyroid disorder.

Healthy foods for male sexuality-long time sex foods for men

Do you know that in 2018, 40 per cent of women and 25 per cent of men have sex problems and they are lack of sex desire. 

If your sperm count is low and your partner is not satisfied with you it can be a reason of low testosterone levels in men, you can find out how much your testosterone level is with just a simple blood test,if your level is low then you should consult a good sexologist! If you have more exhaustion, mental stress and excessive humor comes, irritation remains! All this can be due to changes in your semen. After the age of 40, most of the human beings produce less semen! Many people in this age are more of these symptoms and many are less visible.

Apart from this, many people do not exercise daily, do not eat their food at the right time and do not keep the protein intake in their food. Do you know, exercise only 45 minutes daily increases your testosterone level. Some exercises such as strength workouts and cardio workouts balance your hormone in your body.

There are some foods which can reduce testosterone levels by consuming daily such as soy paneer soy milk, there are some such isoflavones that increase estrogen hormone in men. 

Now you want to know what you should eat! If you are taking Plant Based Protein, then this is not the source of complete protein. The source of complete proteins is available only in chicken egg paneer mutton fish and all dairy products. 

Here I will tell you about five foods that will help you to increase your testosterone levels naturally. 

Healthy foods for male sexuality ?

Walnut First of all, we will talk about how the walnut can help you to increase the sperm count and super sex food ,walnut rich in  good amount of zinc omega 3 and omega 6 and minerals, it helps you increase your semen and sexual ability! At least 7 Walnut give  17 grams of good amount of fatty acids include omega 3 and omega 6, which is very good for heart and your health. 

Avocado is a very good fruit. It contains omega and co-enzymes which help you to keep you fit, This fruit is rich in mono-saturated  and poly-saturated fatty acids and have good amount of minerals like potassium and Magnesium and zinc and plant sterols which help to increase your sexual pleasure stamina and sperm count. 

Eggs are very healthy, nutrients in eggs protein and fats and vitamin b 12 and vitamin b6 and zinc help you to be feel more energetic, you can get 6 grams of protein and 5 grams of fat in one whole egg with no carbohydrates at all ! The egg is rich in omega 3 and omega 6, you must eat 2 eggs whole and 5 eggs whites in the day to maintain a healthy life and eggs are complete source of essential and non essential amino acids which help you to maintain your sex life.

Bananas receive a rare enzyme called bromelied, which is good for brow because it helps in controlling the sexual hormone. They are also loaded with magnesium, vitamin B1 and vitamin C,zinc which are building sperm blocks. By eating 1-3 bananas a week, it helps in increasing the number of microbes for them.

Dark chocolate is a tasty and healthy option for the adults who have lack of desire of sex taking dark chocolate before sex can really boost your energy levels and stamina because it contains amino acid  L-arginine which help to increase the oxygen flow in in the blood and penis.

weight gainer shakes- Make you own mass gainer shake at home

How to gain weight -How To Make Your Weight Gainer shake At Home?

If you are skinny (Ectomorph) and have made every effort to increase your weight, then there may be many reasons behind it why you are not getting good results. May be you not work out properly spend more time one hour in the gym and doing cardio activities on daily basis you must know your body type is not design for cardio if your goal is gaining weight you must avoid the cardio exercises! Moreover you are not following the proper diet plan and post workout meals after exercise. You should know what you need to take in your post workout meal which help you increase your strength and prevent muscle breakdown and increase your growth hormone and testosterone levels.

On the other hand I've seen a lot of people take the whey protein shake after workout within 5 minutes of exercise, that the biggest mistake most of the people do in gyms. Do you know when you exercise your body release hormones such as human growth hormone (HGH) and happy hormone serotonin dopamine. So next time when you take whey protein after post exercise make a gap of at least half an hour after exercise session.

what to eat to gain weight-weight gainer shakes recipe

I've seen a lot of people take the whey protein shake after the gym. Even after taking protein they are not able to grow there muscles. The main reason for this you should not take only proteins after the workout. You should know that after taking only whey after the gym will not give you any benefits and results because protein change into gluconeogensis (it works as energy source in your body ) unless you add some simple Carbs with whey protein, do you know it's say protein taken with carbs it's better than protein take alone. When the next time you take whey protein, do not forget to take carbohydrates with whey protein So that proteins covert into amino acids and carbohydrates work as glucose and give you instant benefits in muscle building.

Here we will give you the recipe of how to make your own weight gainer shake at home without spending money on expensive weight gainers that make you fat and give you side effects like gastric bloating,stomach upset and loose motion.

What to eat to gain weight this simple weight gain shake recipe will gain your weight in 1 month up to 5kg to 6 kg.

Weight gainer shake recipe-weight gain foods?
  • Take 1-2 banana large and mash it properly in grinder.
  • After the banana mash properly add 60 gm - 70 gm of oats serving about 1/2 cup and add some almonds 8-10.
  • Now add 2 table spoon of peanut butter and glass of low fat milk 250 ml-300 ml without sugar.
  • Add whey protein 1 full scoop and add 100 ml of water for proper mixing the ingredients.
  • Last mix all the ingredients in the jar of grinder for 3- 5 minutes.
  • Your weight gainer shake is ready to drink with the quality nutrients of carbs protein fats.

Nutrition value of weight gainer per 350ml

  • Carbs-108gm (66%)
  • Protein-45gm (25%)
  • Fats-28gm (19%)
My final words do not spend money expensive  weight gainer best thing you make your mass gainer shake at home with the help of whey protein and that help you to gain weight fast and prevent muscle breakdown and give you sustain energy for proper anabolism of body.on the other hand whey protein is far good in compare to weight gainer brand because it give you more protein and less sugar and make any weight gainer recipe with the help whey protein supplements.

Aerobic exercise vs anaerobic exercise and its benefits for health

What is aerobic exercise?

Aerobic exercise means with oxygen when you do cardio workout like running on treadmill  for 20 minutes your heart will pump and deliver oxygen rich blood and nutrient to your muscle and release adinostriphosphte sustain ATP during workout session, our body has tendency to save energy whenever we are in survival state like in cardio your body use carbohydrate protein and fat as a fuel during cardio activity. So you must do your cardio activity at least 45 minutes if you want to burn your fat as a fuel source, do you know when you running 10 kms your body is in the condition called aerobic glycolysis.

aerobic workout vs anaerobic workout for cardiovascular fitness

Moreover aerobic exercise help to reduce depression symptoms and anxiety symptoms in men and women by releasing happy hormone serotonin in brain which give you the feeling of happiness.

Example of aerobic exercise light jogging activity jogging for 6 km a day.

  • Brisk walk in Park  walk for 45 minutes.
  • Stationary bike and hiking.
  • Swimming is the best cardio activity it is good for heart and deliver proper supply of oxygen to your brain and heart. 
However do you know that aerobic exercise can change into aerobic when perform at high level of intensity.

What is Anaerobic exercise:

Anaerobic is a exercise in which your body can't not produce oxygen, anaerobic means without oxygen, when you do strength exercise such as weight lifting and bodybuilding your body produces the hormone called lactic acid which slow down the energy levels of muscle set after set of strength training.anaerobic help to build strength and muscle fiber cells and increase stamina, on the other hand when you doing high intensity exercises like squats, chest press, back exercises it's help to increase your testosterone levels and growth hormone and dopamine.

 whereas testosterone is the only muscle building hormone to build muscle, low level of testosterone can not produce good results and decrease strength in adults. Check your doctor by given  simple blood test to lab can show your testosterone levels reports.

Example of anaerobic exercise:

  • Strength training activity in the gym by lifting weigh
  • Fast sprinting and running
  • Circuit training for fat loss
  • Cycling and jumping exercises
  • step aerobics

Basically cardiovascular exercises that consist of short time physical effort with high intensity training movements is anaerobic activity. simple cardio workout and interval training and aerobic and anaerobic can help you to achieve your weight loss results fast.

Tuesday, October 2, 2018

What is keto diet flu and how to overcome ketogenic diet menu flu?

Keto diet flu means when you eat only fat for 3 months for weight loss reduction, and you feel the ketogenic diet flu symptoms like headache and nausea and dizziness and low blood pressure and numbness in your legs and muscle. As a nutritionist I would suggest anyone who follow the keto diet menu for weight loss reduction do not follow the diet plan for more than one month.

On the other hand If you have planning to quitting your keto diet and plans to start your carbs again, then you need to watch your carbohydrates calories intake and do not start with grain and wheat chapati and breads and full carbs meals, do you know its a body tendency when you switch the keto diet with carbs most of the people gain weight again because of the insulin spark in the blood and you will gain 5-6 kg weight again after switching the keto diet plan.

keto diet flu,ketogenic diet flu,what is keto diet flu

How to overcome with keto diet flu?

A simple diet plan can help to overcome with keto diet. When you reduce your carbohydrates intake in your diet your body produce ketones and use as energy and instead of glucose.

Now Ketones are the main source of energy for body and they are made in the body by fat breakdown process, now you are start using ketones as fat burning machine with no blood glucose is reaming in your liver and stomach for fuel and instead of ketones on your body.

In India women do fasting for weight loss and fat loss by reducing there calories intake and you don't know when you fasting your body make  ketones to survive.

Moreover some people feel keto diet most common side effects and some are not feel any side effects while following the ketogenic diet plan

Here is the list of most  common side effect of ketogenic diet which include - 

  • Sugar craving
  • Constipation
  • Irritability
  • Muscle cramp
  • Feel dizziness
  • Feel stomach pain
  • Feel weakness
  • Soreness in muscle
  • Feel depressed
  • Increase in anxiety
  • Poor concentration

Now I will give you the 1600 calories beginner keto diet plan to overcome with keto flu.

keto diet flu plan,keto diet menu plan for to overcome with keto diet flu

Keto diet flu Diet plan

  • Wake up 7 am on the morning.
  • Meal-1 breakfast -  1 apple medium/1 pear fruit large+sprouted beans medium bowl+curd 100gm
  • Mid-meal-lemon juice 1 cup +1 table spoon honey
  • Meal lunch-kidney beans boiled 60gm+vegetable salad + curd 100gm+50gm piece of paneer+1 multivitamin centrum men or women.
  • Mid-meal-10-15 almonds +one cup of green coffee
  • Meal pre-workout-1 banana medium and glass of water
  • Workout time-  what ever time you decide at lest one hour 
  • Meal-post workout whey scoop serving 30 gm with water and glucose 1-table spoon
  • Meal-dinner-boiled chickpeas 60 gm+50 gm piece of paneer/3 whole egg boiled +vegetable salad
  • At night one cup of green tea only.


  • Drink at least 4 litres of water everyday for proper digestion and absorption of nutrients in the body.
  • Take a good multivitamin whenever follow the weight loss diet plan and fat loss programs.
  • Make a gap at least 2.5-3 hours between every meal for proper Nitrogen balance of nutrient.
  • If you feel any keto symptoms and see your doctor or nutritionist in your area for discussing the side effects of keto.

Who should keep away from Ketogenic Diets?

Despite the fact that the ketogenic weight-reduction plan may be useful for plenty human beings, it’s not appropriate for absolutely everyone.

For instance, the ketogenic weight loss program may not be suitable for pregnant or breastfeeding ladies, youngsters and young adults, unless it’s getting used therapeutically under clinical supervision.

Moreover, this weight-reduction plan need to be avoided by using people with certain health conditions like kidney disorder, liver ailment or pancreatic situations.

Also, people with diabetes who're inquisitive about following a ketogenic meal plan need to consult their health practitioner to determine if this weight loss plan is safe and appropriate for his or her particular wishes.

Lastly, this food plan may not be appropriate for folks that are hypersensitive to nutritional cholesterol, who account for round one-zone of the arena’s population.

How lengthy Will It ultimate?

Happily, the uncomfortable signs and symptoms of the keto flu best ultimate about every week for most of the people.

But, some people may have a greater tough time adapting to this excessive-fats, low-carb weight-reduction plan.

For those people, signs may additionally remaining numerous weeks.

Luckily, these signs will gradually lower as your body gets used to converting ketones into energy.

At the same time as keto-flu signs and symptoms are normally reported by means of the ones moving to a ketogenic weight loss plan, in case you are feeling in particular ill and experiencing signs like prolonged diarrhea, fever or vomiting, it’s best to see your doctor to rule out different reasons.

My final words:

The keto flu is a group of signs and symptoms associated with the frame adapting to a ketogenic food plan.

Nausea, constipation, complications, fatigue and sugar cravings are common in a few folks who are adapting to a high-fat, low-carb weight loss plan.

Stay hydrated, replacing lost electrolytes, getting sufficient relaxation and making sure you're ingesting right amounts of fat and carbohydrates are approaches to lessen keto-flu signs.