Optimal number of meals

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Healthy eating keeps the heart beating!

 

There are many arguments and theories about how many meals should a person have in a day. Some say 3 some say 6. Well focus on every factor that is decided by the number of meals.

Metabolic rate                                                                                                                                                              Metabolic rate is the number of calories your body burns within a given time period. The idea that eating more frequent, smaller meals increases metabolic rate is a persistent myth. It is true that digesting a meal raises metabolism slightly and this phenomenon is known as the thermic effect of food. However, it is the total amount of food consumed that determines the amount of energy expended during digestion. Eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400 calories. There is no difference. Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost

Blood sugar levels                                                                                                                                                               Eating big meals is thought to lead to rapid highs and lows in blood sugar, while eating smaller and more frequent meals should stabilize blood sugar levels throughout the day. This, however, is not supported by science. Studies show that people who eat fewer, larger meals have lower blood glucose levels, on average. They may have bigger spikes in blood sugar but overall their levels are much lower. This is especially important for people with blood sugar issues since having high blood sugar can cause all sorts of problems. Less frequent eating has also been shown to improve satiety and reduce hunger compared to more frequent meals. When it comes to blood sugar control, breakfast also seems to play a role. Studies show that eating the largest meal of the day in the morning, or early in the day, lowers average daily blood sugar levels

Breakfast                                                                                                                                                                          Conventional wisdom dictates that breakfast is a necessity, that it jump starts your metabolism for the day and helps you lose weight. What’s more, observational studies consistently show that breakfast skippers are more likely to be obese than people who eat breakfast. Yet correlation doesn’t equal causation. This data does not prove that breakfast helps you lose weight; just that eating breakfast is associated with a lower risk of being obese. This is most likely because breakfast skippers tend to be less health-conscious overall, perhaps opting for a doughnut at work and then having a big meal at fast food joints for lunch. There is no evidence that breakfast “jump starts” metabolism and makes you lose weight. Eating breakfast may benefit certain aspects of health.  It appears that the body’s blood sugar control is better in the morning. Therefore, having a high-calorie breakfast results in lower average daily blood sugar levels compared to eating a high-calorie dinner. Also, one study in people with type 2 diabetes found that fasting until noon increased the rise in blood sugar after lunch and dinner. These effects are mediated by the body clock, also known as the circadian rhythm, but more studies are needed before scientists can fully understand how it works. People with diabetes and those who are concerned about their blood sugar levels should consider eating a healthy breakfast. So  If you are not hungry in the morning, skip breakfast. Just make sure to eat healthy for the rest of the day.

Skipping meals                                                                                                                                                                        Intermittent fasting is a trendy topic in nutrition these days. It means that you strategically abstain from eating at certain times, such as skipping breakfast and lunch each day or doing two longer 24-hour fasts each week. According to conventional wisdom, this approach would put you in “starvation mode” and make you lose your precious muscle mass. However, this is not the case. Studies on short-term fasting show that the metabolic rate may actually increase in the beginning. Only after prolonged fasting does it go down. Additionally, studies in both humans and animals show that intermittent fasting has various health benefits, including improved insulin sensitivity, lower glucose, lower insulin and various other benefits. Intermittent fasting also induces a cellular clean-up process called autophagy, where the body’s cells clear waste products that build up in the cells and contribute to aging and disease

 

There are no health benefits to eating more often. It doesn’t increase the number of calories burned or help you lose weight. Eating more often also doesn’t improve blood sugar control. If anything, eating fewer meals is healthier. It seems quite clear that the myth of frequent, small meals is just that — a myth.

When hungry, eat àWhen full, stopàRepeat

DIETARY FIBRE

 Junk food can cause harm to health, which can washed out your wealth.

Dietary fibre is the portion of food that cannot be broken down by the digestive enzymes present in our digestive system. It is only found in plant food sources such as cereals, fruits, vegetables, lentils etc. dietary fibre consist of non-starch polysaccharides and other plant components like cellulose, resistant starch, resistant dextrin, inulin, lignins, chitins etc

There are two types of dietary fibre

  • Soluble fibre- which dissolves in water – is readily fermented in the colon into gases and physiologically active by-products such as short chain fatty acids. They are produces in the colon by gut bacteria. Is delays gastric emptying which results in extended feeling of fullness(not feeling hungry)

Soluble fibre support the growth of friendly bacteria needed to help maintaining a healthy gut

Reduce cholesterol absorption by binding to it in the gut

Slow down the time it takes for the food to pass through the small intestine. Slows down the glucose absorption in bloodstream and helps keep blood glucose levels in control.

  • Insoluble fibre- doesn’t dissolve in water – provides bulking, they absorb water as they move through the digestive system easing defection( forms majority of feces)

It is important to increase water intake when eating high fibre diets to ease constripation

Fibre helps keep the gut healthy and is important in helping to reduce the risk of diseases such as diabetes, coronary heart diseases and bowel disorder and cancer.

Fibre cleans your colon by acting like a scrub brush reducing the chances of colon cancer

Adult needs to consume more than 30 gm of fibre per day

Food groups contributing most to the daily.

 

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intake are vegetables(30%) ,fruits (16%) and breakfast cereals (12%) for an average adult

Fibre intake higher than recommended can help reduce some diseases.make sure you drink plenty of water with increased amount of fibre in your diet.

Fibre helps sustain gut bacteria which is important for your health and immunity

Aids in weight loss by reducing your hunger

Tips for higher fibre intake

  • Choose whole plant foods over processed versions
  • Replace maida with whole wheat, jowar, bajra for roti
  • Include variety of fruits in your diet
  • Eat a lot of vegetables
  • Include beans and legumes as a great source of fibre and protein
  • Replace white rice with brown riceDietary fibre is the portion of food that cannot be broken down by the digestive enzymes present in our digestive system. It is only found in plant food sources such as cereals, fruits, vegetables, lentils etc. dietary fibre consist of non-starch polysaccharides and other plant components like cellulose, resistant starch, resistant dextrin, inulin, lignins, chitins etc

    There are two types of dietary fibre

    • Soluble fibre- which dissolves in water – is readily fermented in the colon into gases and physiologically active by-products such as short chain fatty acids. They are produces in the colon by gut bacteria. Is delays gastric emptying which results in extended feeling of fullness(not feeling hungry)

    Soluble fibre support the growth of friendly bacteria needed to help maintaining a healthy gut

    Reduce cholesterol absorption by binding to it in the gut

    Slow down the time it takes for the food to pass through the small intestine. Slows down the glucose absorption in bloodstream and helps keep blood glucose levels in control.

    • Insoluble fibre- doesn’t dissolve in water – provides bulking, they absorb water as they move through the digestive system easing defection( forms majority of feces)

    It is important to increase water intake when eating high fibre diets to ease constipation

    Fibre helps keep the gut healthy and is important in helping to reduce the risk of diseases such as diabetes, coronary heart diseases and bowel disorder and cancer.

    Fibre cleans your colon by acting like a scrub brush reducing the chances of colon cancer

    Adult needs to consume more than 30 gm of fibre per day

    Food groups contributing most to the daily intake are vegetables(30%) ,fruits (16%) and breakfast cereals (12%) for an average adult

    Fibre intake higher than recommended can help reduce some diseases.make sure you drink plenty of water with increased amount of fibre in your diet.

    Fibre helps sustain gut bacteria which is important for your health and immunity

    Aids in weight loss by reducing your hunger

    Tips for higher fibre intake

    • Choose whole plant foods over processed versions
    • Replace maida with whole wheat, jowar, bajra for roti
    • Include variety of fruits in your diet
    • Eat a lot of vegetables
    • Include beans and legumes as a great source of fibre and protein
    • Replace white rice with brown rice

Diet plan for fat loss

A moment on the lips, a lifetime on the hips.

There are multiple ways to create a diet plan.every institute has a slightly different approach to nutrition.This is more a text book style of diet plan according to TIESS (now TFA) institute

Client data

Age-36     sex-female

Weight-68kg                body fat(%)-30%

Calculating nutrition intake-Macro nutrients

PROTIEN

Lean body mass-(100-30%)/100×68=47.6

Assuming she does weight training low intensity

Grams of protein=1.5xLBM=1.5×47.6=71.4gm

For fat loss add 20% extra ie=85.68=86gm/day

CARBOHYDRATES

Protein<100 then carbs=protein

ie. 86 gms of carbs

FATS

Omega 9=15-20ml per day

Omega 3=4ml per day

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We are going to give 5 meals to the client

Lets consider client workout from 10-11am

Post workout protein is 30gms

14gms distributed equally for rest 4 meals

Carbs distributed in tapered manner(high in morning,low at night)

Time Food item
8:00 2 whole eggs + 2 whole wheat bread slice
11:00(post workout) 50 gms chicken+ 1 bread slice+100 gms green salad
14:00 75gm paneer + 1/2 jowar/bajra roti
17:00 2.5 tbsp skimmed milk powder
20:00 50gms chicken+150gm leafy green salad

Oil-rice bran oil 15-20ml daily equally distributed

Flax/fish oil tablets-3-4gm daily

Water intake-3-5 ltrs per day equally distributed

VEGAN FAT LOSS DIET

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Client data

Age-26     sex-female

Weight-68kg                body fat(%)-30%

Calculating nutrition intake-Macro nutrients

PROTIEN

Lean body mass-(100-30%)/100×68=47.6

Assuming she does weight training moderate intensity

Grams of protein=2xLBM=2×47.6=95.2gm

For fat loss add 20% extra ie=115gm/day

CARBOHYDRATES

Protein>100 then carbs=100

  1. 100 gms of carbs

FATS

Omega 9=15-20ml per day

Omega 3=4ml per day

——————————————————————————————————————————

We are going to give 4 meals to the client

Lets consider client workout from 6:00 to 7:00am

Post workout protein is 30gms

29gms of protein distributed equally for rest 4 meals

 

 

 

 

 

Carbs distributed equally

TIME FOOD
7:30 (post workout) 100 gms boiled pulses(sabji) + ½ jowar bajra roti+leafy green salad
10:30 200ml soy milk +50gm oats+fruit(apple/orange/pear/guava/papaya/musk melon)
14:00 1 bowl Chickpea/sprouts salad+2-3 almonds/apricot crushed on salad(tomato onion capsicum )
18:30 200 gm tofu +50 gm brown rice + fruit(apple/orange/pear/guava/papaya/musk melon)

 

Oil-rice bran oil 15-20ml daily equally distributed

Flax/fish oil tablets-3-4gm daily

Water intake-3-5 ltrs per day equally distributed

 

 

Diet plan for Muscle Gain

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Diet plan for muscle gain(non vegetarian)

Time Food item
8:00 2 whole egg +3 egg whites+ 60gms oats with 50ml skimmed milk
11:00 100gm chicken+ 50gm rice+50 gms green salad
14:00 100gm tofu + 1 jowar/bajra roti
17:00(pre workout) 100 gm fish + 30 gm rice
19:30(post workout) 1 scoop whey +100 gm fruits +dryfruits—smoothie
21:30 100gm chicken+3 whole wheat roti

 

Oil-rice bran oil 15-20ml daily equally distributed

Flax/fish oil tablets-3-4gm daily

Water intake-3-5 ltrs per day equally distributed.

Recipe for Spinach (Paalak) Soup

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Ingredients:

1 1/2 cup spinach, finely chopped

1 cup milk

2 Tbsp white flour

A pinch of sugar

A pinch of pepper powder

1 onion, finely chopped

6 flakes garlic, finely chopped

1 tsp oil

1 tsp Salt

 

 

Macros:

Calories- 256 cal

Carbohydrates- 22.6 gm

Proteins- 11.1 gm

Fats- 13.0 gm

 

Directions:

1.Heat oil in a pan. Add onions and garlic. Sauté till golden brown.

2.Add chopped spinach. Stir well.

3.Add white flour and stir till it’s cooked. Add pepper powder, sugar, salt and a cup of water. Stir well. Keep aside for 10 mins.

4.Take a food processor, puree the spinach mix.

5.Boil the puree and add milk. Cook for 2 mins.

6.Serve

 

 

-Blog by: Akshay Kulkarni

Recipe for Mashed Potato and Gravy

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Ingredients:

2 cups vegetable broth

3/4 teaspoon onion powder

3 tablespoons nutritional yeast

1 tablespoon soy sauce

1/2 teaspoon mustard

1/4 cup wheat flour

And

Mashed potatoes (as per requirement)

 

Macros

Gravy—- calories-231

                Protein-19.4

                Carbs-27.3

               Fats-2.3

Potatoes- per 100 gm

                Calories-76

               Proteins-1.6

               Carbohydrates-15.5

               Fat- 0.1

Instructions:

Add all ingredients to a medium sized pot and bring to a boil.

Whisk over medium-high heat for a couple of minutes, until the gravy thickens.

Serve with mashed potatoes! This gravy keeps well for up to a week in the fridge. Just re-warm, add a little water if too thick, stir and serve.

 

 

-Blog by: Akshay Kulkarni

Recipe for preparation of Vegan Mayonnaise

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THIS IS A VEGAN MAYONNAISE(GLUTEN FREE,CHOLESTROL FREE)

INGREDIENTS:

  • 1 CUP SUNFLOWER OIL(220G)
  • ½ CUP UNSWEETENED SOY MILK(120ML)
  • 2TSP APPLE CIDER VINEGAR
  • SALT TO TASTE

DIRECTIONS:

  1. MILK AND OIL SHOULD BE AT SAME TEMPERATURE
  2. IMMERSION BLENDER IS RECOMMENDED BUT NORMAL BLENDER WORKS TOO
  3. WITH IMMERSION BLENDER MIX ALL INGREDIENTS TOGETHER AND THE BLENDER SHOULD SIT AT THE BOTTOM OF THE CUP AND PUSLE UNTIL MAYO HAS EMULSIFIED
  4. WITH REGULAR BLENDER, MIX ALL INGREDIENTS EXCEPT OIL. BLEND ALL FOR ABOUT 10 SECONDS AND GRADUALLY POUR OIL WHILE BLENDING UNTIL IT THICKENS
  5. TRY IT AND ADD MORE SALT IF NEEDED
  6. IT STAYS IN SEALED CONTAINER FOR 3 TO 4 DAYS

TIP-THIS CAN BE ALSO USED A SALAD DRESSING.

 

-Blog by: Akshay Kulkarni

Recipe for Green Peas Smoothie

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PLEASE NOTE–*This is a protein packed calorically dense reciepe…not recommended for fat loss, preferable for muscle gain clients*

Ingredients

Skimmed milk-200ml(1 glass)

Peanut butter-2tbsp

Green peas-2 cup(290gms)

Rice protein powder-2 tbsp(optional)(plant protein are many times seen as incomplete protein and felt for a need to be combined in every meal to get all essential amino acids, but as long as you are getting it throughout the day ,you are good to go)

Macros(without rice protein powder)

Protein-26gms

Carbs-44gms

Fats-18.5gms

Total calories-446.5 cal

Put all in a blender and blend it until the needed consistency.

Your smoothie is ready!

 

Blog by- Akshay Kulkarni.