5 signs of a diet too good to be true

13313759_849115675194424_2074626378_oBlog By: Sonali Shukla

“If there is one common element among people who have successfully lost weight and kept it off, it’s that they made a “lifestyle change.”- Reader’s Digest

Adding on the same context, it is not just important to shed pounds but also to keep it away for the rest of your life. And how does one achieve that? To start with, do not go for starvation or those crazy-fad diets, which are hard to maintain in the long run. A combination of balanced diet incorporating all the necessary proteins, vitamins and carb and substituting junk with healthy is your way out. So, if your diet matches with following five signs, you’re on a diet that’s doing you no good

  1. A diet that is in complete contrast with your current eating habits

    Old habits die-hard; making you stick to them no matter how motivated you’re to stay fit. So if you cannot imagine your Sunday without a heavy meal including your most craved upon stuff, then you’re doing it wrong. Solution is, stick to what you like, only find out ways to combine it with some healthy elements

  2. When you do not lose weight too quick

    It’s motivating to see that weighing machine triggering down to a lower scale than it used to, but if you do not lose weight initially, you may start famishing which will lead to unhealthy weight loss. No good again!!! You might be losing water weight, which in the long run helps to burn stored fat. So stick to healthy eating

  3. No physical activity but healthy eating

    A research says that the little fidgeting that we do daily burns over 348 calories a day. So imagine if you made some bigger moves combined with healthy eating in place of only gulping boiled food sitting on a couch. Now that’s some good news. Move, now!!

  4. When you cannot eat with your friends and family

    A diet plan that is too restrictive that it doesn’t allow you to catch up with your friends and family over a dinner or lunch, won’t stick around too long. Also, if you’re diet includes food that nobody in the house eats, you will lose it someday or the other. Why not follow a diet which is flexible and also lets you stay fit? After all, family and friends is all we got.

  5. You’re famished and hungry all the time

    Eat what you like, only in limiting portions.

    If you’re diet makes you feel overly- hungry and if there’s nothing you can think about but food, there are very fair chances that you’re missing out on required carbs, fats and food that makes you feel full. In the long run, you’ll feel grumpy and a small spat or bad day is enough to trigger the hungry monster in you. So, why starve?

If a lot of the above matches, it’s high time to change your diet, which not only makes you healthy but happy and motivated to stay fit.

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Is Smartphone affecting your health?

Blog by: Suryakant Tripathi.

Smartphones are hard to resist. Smartphone addiction is so widespread that there are apps dedicated to encouraging avid texters and tweeters to leave their phones alone.

For some, the benefits of reducing smartphone use seem obvious. “Unplugging” from social media site notifications or email alerts can reduce stress and add to time spent with family members and friends.

Others might need more encouragement, and that’s where research on the health risks of smartphone use comes in handy.

Here are four of the latest findings on the physical consequences of smartphone use, sure to help anyone let a sleeping phone lie:

1. Texting tweaks the spine

Looking down at a smartphone screen to send a text or update Facebook does more than create potential collisions. It also puts pounds of pressure on the spine.

“Unless you train yourself to stare straight ahead into your iPhone screen, you could be continually stressing your spine,” as reported, noting that pressure increases from around 27 pounds at a 15 degree angle to 60 pounds at a 60 degree angle. Researcher concluded in the study that such stress could lead to early wear and tear that could someday require surgical attention.

Although slumping to check a smartphone screen is only one aspect of bad posture, “it’s certainly eyebrow-raising to learn that looking at Twitter in the supermarket checkout line is the equivalent of giving an aardvark a piggy-back ride.”

2. 3G networks endanger kids

Another recent study brought data on the availability of 3G networks to bear on the oft-repeated claim that smartphone use impacts child-rearing.

Craig Palsson, an economics graduate student at Yale University, released a working paper last month that explored the relationship between the rollout of AT&T’s 3G network and hospital records in the cities it reached. In it, Palsson reported that injuries to children younger than 5 increased by 10 percent when a city gained access to a 3G network.

Palsson was confident that he’d established a valid link between the children’s injuries and parental smartphone use because of the kinds of injuries shown in hospital records, Quartz reported. “Injuries such as falling down stairs or getting hurt at non-school playgrounds increased, while children remained relatively harm-free in school settings, where teachers aren’t on their phones.”

3. Regular use can cause carpal tunnel or ‘cellphone elbow’

Carpal tunnel, often linked to office work such as typing, is also a common side effect of smartphone use, Good Housekeeping reported this summer. Overuse of tendons in the arms causes inflammation, which then leads to pain and numbness.

Additionally, smartphone use can lead to “cellphone elbow,” an appropriately named ailment that stems from bending at the elbow for long periods of time, one Indiana clinic reported. The condition causes tingling or numbness in the ring and pinky fingers.

4. Staring at screens damages the eyes

Several articles in recent years have explored the bad habit of checking smartphones before bed, explaining that late-night screen time disrupts sleep patterns. But a lesser known side effect of texting after dark is vision damage.

The culprit, Business Insider reported, is blue light. This member of the full light spectrum is extremely bright, and therefore harmful to look at when lights are off.

Courtesy: national.deseretnews.com

Try climbing a Jacob’s ladder to burn calories and lose weight

Blog by: Suryakant Tripathi.

Why do you want to expose yourself to the sun and run when you can climb an endless ladder? Try exercising on the Jacob’s ladder to get an excellent cardio workout. It is a treadmill ladder that will challenge your coordination as the stairs speed by. It can give the same results as a high-intensity cardio workout like aerobics can provide without putting much pressure on your joints.

How does it work?
The ladder puts you at a 40-degree angle putting no stress on your lower back. It also engages your core, and the climbing action targets the large muscles like your quadriceps, your glutes, your shoulders, and laterals. The cardio equipment allows a full range of motion while climbing. Your metabolism gets a lot of boosts, and you burn tons of calories in the process. You also build a lot of strength in your upper and lower body.

Courtesy: thehealthsite.com

Image courtesy: mensfitness.com

E-cigarette use or vaping – can it help you quit smoking?

Blog: Suryakant Tripathi.

An electronic cigarette or E-cig is a device that mimics the entire smoking process. It is claimed to be like the real cigarette minus the hazardous health implications. No combustion, no tobacco and no smoke. The act of using an E-cig is termed vaping since the user inhales vapor instead of smoke.
Benefits of vaping
E-cigs are less harmful than the traditional cigarettes. The two major harmful ingredients in tobacco are cancer causing chemicals (nitrosamines, hydrocarbons, etc.) and nicotine. Researchers believe that removing the cancer-causing chemicals to offer purified nicotine is a safer alternative.

Substituting them for tobacco cigarettes results in reduced health problems associated with smokers i.e. less cough, improved sense of taste and smell, improved ability to exercise, etc. A study by researchers at American College of Chest Physicians claims that single use of an e-cigarette can curb the cough reflex sensitivity.
They closely mimic the act of smoking and hence can be the means to quit smoking. They give addicts the nicotine ‘kick’ without exposing them to harmful carcinogens found in tobacco. They help reduce discomfort related with tobacco abstinence by providing smokers all the mannerisms of smoking right from the hand movements, inhaling and the nicotine-infused vapor that looks like smoke but is actually atomized air. And now researchers have come up with a hybrid tobacco flavored e-cigarette that delivers a natural tobacco flavor without having to heat directly or burn the tobacco. This eliminates many of the toxicants that would be produced otherwise.
Since there is no harmful smoke produced there is no passive or second-hand smoking and no pollution as well due to butt litter or smoke.

Can vaping help quit smoking?
Vaping is increasing worldwide. They are either used as a safer alternative to smoking or as a smoking cessation tool. The FDCA excludes their use as a smoking cessation tool, and the Family Smoking Prevention and Tobacco Control Act precludes their use as a reduced-risk alternative. The World Health Organization (WHO) has refused to endorse the device as nicotine replacement therapy.
Though e-cigs have been promoted as an effective tool for quitting smoking, in reality very few people are actually using them for the same. A study of Google search trends has shown that less than one percent of millions of Google e-cigarette searches focused on finding out information about how they can help kick the butt. Users most commonly searched for information related to buying them suggesting that e-cigs are being used as an alternative to smoking. In most countries, e-cigarettes actually cost higher than conventional ones. Some e-cigs replace the nicotine vapor with other flavors like chocolate, vanilla, etc. This could encourage minors to smoke. According to a study, teenagers who vape are more likely to try the real thing a year later than those who do not.
According to Dr Pankaj Chaturvedi, Professor and Surgeon at Tata Memorial Hospital, e-cigs may be used in tobacco addicts to counter the withdrawal symptoms when they are in settings where smoking is not permitted, and this simultaneous use of synthetic nicotine and tobacco products can result in serious nicotine overdoses.

Is vaping actually safe?
The e-cigarettes have their own perils. There isn’t any conclusive evidence to suggest that they are entirely harmless. A recent survey finds 7 out of 10 doctors saying they are as bad as tobacco.
Vaping could boost superbugs and dampen the immune system. Data from a new study suggests that e-cigs suppress immune defenses and alter inflammation inside the human airways. The study has also revealed that vaping boosts bacterial virulence. New research also says that e-cigarettes can damage cells in ways that could lead to cancer. The aerosol particles or vapors contain various tiny carcinogens and heavy metals which can get lodged in the lung cells and can also enter the blood.
Another study has warned that e-cigarette users are considerably more likely to drink problematically than non-users. Vaping could make it harder for people with alcohol addiction to stop drinking.
Nicotine is detrimental to the essential physiological functions. Its use must be strictly avoided in pregnancy, breastfeeding, childhood and adolescence. Exposure to nicotine during pregnancy can cause cognitive, affective and behavioral disorders in the child.

Courtesy: thehealthsite.com

Image courtesy: BBC

Eyes on Goal- Dr. Chaitanya Sridhar

Blog By: Dr.Chaitanya Sridhar

“The will to win is important, but the will to prepare is vital”- Joe Paterno

The first step begins with a GOAL -no matter what we want to win or succeed in. The Goal is what gives direction and intensity to our quest.


Recently, I was invited by the Institute of Aerospace Medicine, IAF to deliver a talk on ‘Optimising Human Performance’. Come to think of it the factors that contribute to success are largely similar across what seems like diverse fields such as Sport, Fitness and Aviation.

“This one step – choosing a goal and sticking to it – changes everything.” ~ Scott Reed

One of my favourite inspirational stories that I like to narrate while emphasising on Goals is that of Florence Chadwick, the first woman to swim the English Channel. In her first attempt to cross the Catalina Channel off Pacific Ocean, the weather was foggy, chilly and very unwelcoming. Still, Chadwick swam for fifteen hours before she asked to be taken out of the water as she got hardly see anything. Her mother and coach who were cheering her in a nearby boat urged her to stay the course as she was almost near shore. She gave into physical and mental exhaustion and pulled out. On the boat, she realised that she was less than a mile from shore. At a news conference she said, “All I could see was the fog… I think if I could have seen the shore, I would have made it”.

“You have to train your mind like you train your body.”-Bruce Jenner

Few months later, she attempted the feat again and the conditions were similar but she kept a mental image of the shoreline in her mind. She became the first woman to swim the Catalina Channel, and that too breaking the men’s record by two hours!


The difference between her first and second successful attempt was that ‘she didn’t lose sight of the shore (goal) which motivated her to stay the course and emerge victorious. We will encounter the ‘fog signifying obstacles’ when we set out to achieve our goals. This is why I always ask my clients ‘what do you want’ and redirect towards what is important to us. There is no point obsessing on issues and obstacles; we have to shift our focus to ‘the goal’, stay the course and emerge victorious.



“If you can visualize your goal, you can make it

through the fog just like Chadwick”

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The Hidden Calories-from A Hannan

formal profile-1 blog
Blog by: Aylin Hafeeza Hannan

While most are aware that caloric deficit, is fundamentally the most sure shot way of weight loss, there is also a taken for granted stigma with calorie control which is voluntarily ignored. To reckon with the blunt possibility of cutting calories mistake it’s only apt to state that If you got it truly right the weight would ward off at its desired pace as opposed to clinging on.
Don’t we all know quite a bunch of the hard working dieters who are paranoid by the occasional pizza and wee bit of table sugar?
It serves to review efforts if made by self as well as the efficiency of health care providers when recruited to meet your weight/fat loss goals. If you see yourself evidently training and eating healthy and being stuck at the same frame/ weight, isn’t it about time to rethink your protocols. Although, protocols would shield the apparently significant aspects of fat burning HIIT sessions and a plate of lean proteins with broccoli. It’s noteworthy that even the petty excesses can add up to the weekly caloric allowance and lead to maintenance or even surplus. Hence there is a gradual increase in weight leaving one baffled by the weight gain. The endorsement of healthy lifestyle intoxicates the various genres of health conscious audience in various ways. Either eating too less or eating too much healthy, either eating fixedly or eating the wrong supposedly healthy foods,, invariably the aspects leading to shallow plateau like phases can run up a marathon of madness. But to target the goals better, here is a list of the hidden culprits on your diet schedule.
This has to top the list. To begin with, the real problem is masses falling for the tall healthy claims of the commercial health industry under the “fortified” banner. Beneath their selling agendas, these fortified foods camouflage some not so healthy realities. Processed via EXTRUSION,  these decked models on super market racks pack a punch of ill. Creation of insulin-desensitising starches is a potential risk-factor for developing diabetes. Loss of lysine, an essential amino acid necessary for developmental growth and nitrogen management. Simplification of complex starches and increased rates of tooth decay. The GLYCEMIC INDEX (GI) significantly increases due to the availability of carbohydrates for digestion.
Destruction of Vitamin A (beta-carotene) and Denaturation of proteins are all considerable reason to call cereal an Ugly meal option.
So you thought eat clean mode was always going to be switched on with carrot juice. But its addiction spurts an icing of blood glucose spikes. Certainly a bad idea for diabetics. Loss of fibre, onset of early hunger, and more calories are some of the unpleasant factors that come with your yummy juice. A pressed juice averages between 100 to 350 calories per 16-ounce bottle. High on sugars juicing can negatively affect insulin levels in the body. Why not relish a whole fruit instead?
And, the in-thing movie celebrity rocking a bikini buff bod accredits her slim physique to a high fibre cookie. It just does something to perception when you follow superficial trends. CELEBRITIES have a team of experts managing their fitness and endorsement deals are unintended pun. An oatmeal cookie or digestive biscuit can be a SOS option but how good is it for a tea time snack everyday?
On an average two digestive biscuits contain 140 calories, 6 grams of fat, 19 grams of carbohydrate, 1 gram of fiber, 5 grams of sugar, 2 grams of protein. Blatant facts speak that they are not fibre rich, considerably calorie dense and high on added sweeteners. Add another biscuit with a cup of tea and it’s a beyond 600 calorie meal. Your body is smart and statistic with excess calories. You would never have imagined such a small snack to equate calories of a macro dense meal. Even though Marie Gold biscuits are low on calories(25/biscuit), these special population staple snack bites are at the end of the day PROCESSED and popular to slow ones metabolism.
Whatever is trending makes it to your plate. Whatever is recommended by a food expert makes it to your plate. But your money, time and sanity demands that you receive expertise from a qualified professional known to provide results and is not ironically a self proclaimed expert. The BMR of a modestly active 30 year old male can vary between 1500-1800., and 1300-1600 for a female. You are only requiring more calories during Pregnancy/Breastfeeding and raising levels of athleticism. But it seems like a ancient safe stride for those typical (2500-3500)plus calorie/day meals prescribed by online diets and under qualified dieticians.
One decent 100 gms brownie with chocolate sauce or a scoop of ice cream can be 500+ calorie meal. On a cheat day, it is important to place the other meals smartly with more fibre and hydration to keep the appetite in check while not affecting the weekly cumulative figure. It’s only better to include a 2 hour walk/week to burn that extra addition from the cheat treat.
Black tea/coffee are equivalent to no calories. But with milk and sugar the games changes like this.
A Cup skimmed milk (2%) fat = 122 calories
A Cup of whole milk ( 70 calories from fat) = 146
A tea spoon of sugar calories = 16
Based on those proportions an average low fat to whole milk half and half can vary between 60-150 calories. As a snack it’s fine. But one extra tea/day is 420-1050 calories/ week. Then there is this tea/coffee post meal habit. Which adds up to the calories of the meal. Not a good idea whatsoever.
Absorptive phase v/s Post-absorptive phase!
Constant eating makes insulin store sugars while not letting enzyme activity do its job effectively to break fat down. Utilising fat/stored energy is the ideal format which is post absorptive phase. Small frequent meals contribute to Glucose being readily available. For diabetics it is an exception to the rule. But when one looks at fat burning via same meal strategy, there are some unfavourable factors. Insulin is present in the bloodstream for 2-3 hours after the meal is consumed. Eating every 2-3 hours puts a strain on the pancreas because it is unable to produce the stored insulin hence our pancreatic beta cells are working overtime. Losing track of calories, possibilities of type 2 diabetes and feeling unsatisfied by many small meals are major concerns to evaluate.

Detox for life. YES! the idea of cleanse is only productive when it’s a lifestyle not a weekly ritual.
  • -Say no to processed foods.

  • -Replace constant juicing with lemonade sans sugar. Protein rich yoghurt or almond milk smoothie bowls of low GI fruits or greens like broccoli, spinach, kale, etc topped with omega 3 fatty acids rich flax seeds/ chia seeds which are also fibre rich and dense in micro nutrients,. make for a uber swap.

  • -Nuts in moderation with tea/coffee (voila)

  • -Burn those extra calories from cheats with few fun tabata HIIT sessions over the week, or cut a few carbs the next day with egg whites (so simple)
  • -Allot tea/coffee time while understanding the estimated energy requirements /day. ,I.e ( required calories )

  • -Space your meals 4-5 hours apart and ascertain macro consumption based on calorie requirement. Divide calories per meal so you neither lose track nor obsess over calories and fit in the essential nutrients, pre and post workout nutrition skilfully. 



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Food addiction- an uncomfortable reality

unnamed.jpg   Blog By: Sudipta Dubey

Let me tell you about a conversation I had with a client during the ‘Maggi Ban.’ The ‘Ban’ had opened a tin of worms for many. While most clients wanted to know how to detoxify themselves of years of Maggi abuse this young girl had a different problem. She was actually grieving it. Maggi had been her faithful companion for years. Probably making her overweight in the bargain but, she was hell-bent on ignoring it all. She associated it with comfort and joy. Two extremely strong emotions that can make any lump of starch an elixir of health.The ban had altered those equations and she didn’t know how to deal with it. I remember her because she brought me face to face with a nutritionists worst nightmare, the dark-lord of our lives, food addiction. Often swept under the carpet or reprimanded with sermons, food addiction is surely an ignored aspect of most fat loss plans. However, it should be the most addressed one. So here are few things that you need to know about it. Food-addiction has very little to do will power or lack of it. It has everything to do with the faulty signalling of the brain’s ‘reward system’. Designed as a survival mechanism, the reward system secretes the ‘feel good hormones ‘ when we do something that supports life. Eating is top on the chart closely followed by physical activity, learning a new skill or nurturing a life form. It is this system that junk and many other packed food mess with. They trigger a false sense of well-being, sell the illusion of happiness without any effort on our part. It is this free lunch that is both addictive and the stepping stone in the spiral of doom. So what does this mean in the real world? A world where information is much more than words in the paper. A world where it needs to be functional to be effective. But sadly a world where there is a fast-food outlet at every corner.Where kids birthdays are incomplete without litres of aerated drinks. Where school canteens sell chips and fruit juices with abandon? Extra hours at work also means extra large pizza with cheese? Even the hospital canteens serve patties and sugar laden muffins with gusto? How do we avoid this addiction in this environment? That is the question of this hour.

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Building Agni- The Digestive fire

image1   Blog by: Jyoti Hassanandani

Are you a victim of sluggish metabolism? How can anyone know that when it’s a biological process happening inside the body? Yes but you can know by knowing how your body behaves. If you have a tendency to gain weight quickly but have a tough time losing weight then your metabolic rate is too slow and sluggish.

It is in your body type or it is your dosha and you cannot change it but you can counteract it or balance it. How? There are many ways and i have listed them below. But the whole reason i am writing this to share a great tip i found to rev up the digestive fire. Do this – every time you are having your food make sure you have a piece of ginger with a few drops of lemon before meal. Easy, quick and doable. Ginger is an age old herb known for its therapeutic properties one of them being improving digestive abilities of your body. Also make sure you peel and store ginger in your refrigerator. Working on such small thing every time you sit to eat will feel like a humongous task otherwise and you will end up breaking your discipline.

Further, the spices we add to food like cayenne pepper, turmeric, cinnamon,cloves, cardamom etc and even garlic aid to improve metabolic rate. Use them generously to prepare your food. Limit salt/sodium.


Things you should do to improve metabolism


1 – HEALTHY BREAKFASTEat your breakfast first thing in the morning. Don’t delay that by having tea or caffeine shots. Cuppa masks the hunger and delays your feeding process. While a healthy breakfast jump starts metabolism and makes your body feel assured that it will be well fed. Body is extremely intelligent.

2 – COMMITTED FITNESS REGIMEWorkout regularly and if possible all 7 days a week. Workout revs up your metabolism. Indulging into workouts that tend to increase your heart rate will work wonders on your metabolic rate. Also I think walking is not an appropriate workout option. A physical activity done for an hour must reap multiple benefits. Walking is not so effective to gain muscle, build stamina and flexibility. Do weight training or yoga. Have adequate protein to build muscle and repair general wear and tear that happen in the body during the day. Protein is the building block of your body. Your body burns more calories to maintain muscle mass. So grow your lean muscle mass. Also have a discipline to immediately have whey protein and high carbs post workout. Render your workout useless without this.

3 – EAT MORE FREQUENTLYEat at regular intervals of 2-3 hours and have more number of meals than the stereotypical 3 meals a day. Eat less at a time and eat more number of times.

4 – EARLY DINNER – Make sure you have last meal 2 hours before you go to bed and eat light. Body’s digestion power is minimal at this time for everyone. Also that way you will tend to feel hungry next morning.

5 – A high protein diet improves metabolic rate because of thermic effect of protein. Understand thermogenesis. It is process of heat production in an organism. In simpler words, calories used by body to digest food or to burn the macro nutrients. This is called diet-induced thermogenesis. The thermogenic effect of protein is much much higher than the thermogenic effect of Carbs or Fats. Which simply means that if you eat high protein the body will have to use more calories to synthesize protein while to synthesize the same amount of carbs the body will require almost half of what it needed for protein. For fats the calories required to metabolize it is even lesser than carbs.

Thermic effect of different macro nutrients:

Protein: 20-35% of calories burned through processing Carbohydrates: 5-15% of calories burned through processing

Fats: 0-5% of calories burned through processing

Having high protein diet means to have optimum intake of protein your body requires in a day. Too much protein can have adverse impact on body which is further aggravated if you have very less carbs and fats. So remember balance your macro nutrient intake.

And a really intelligent and smart tip – Everyone tends to feel hungry between 4 pm – 6 pm. Weight watchers usually don’t eat at this time to cut calories and resort to tea or coffee to suppress hunger. Then what? At 9 pm you become ravenous and forget everything and eat all you can lay your hands on. So best thing is to keep yourself satiated. Eat something healthy and filling in evening then have tea/coffee if you have to. And then for dinner opt for something light and high in protein.

About author – Jyoti Hassanandani is Berkley University certified expert in writing, a full time IT consultant, an avid traveler and an aspiring model . She is into fitness for 14 years now and regularly practices strength training, yoga, cardiovascular exercises and aerobics. She has acquired in depth knowledge of nutrition science and fitness activities by indulging into them. Fitness is her passion and her great inquisitiveness about nutrition science and years of practical knowledge has helped her build profound understanding on the subject.

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Excellent sources of Vegetarian Protein- A must read for all vegetarians

12190898_10207915993918439_5656160837203973102_n    Blog by: Manasi Joshi

Proteins are known as the building blocks of life: In the body, they break down into amino acids that promote cell growth and repair. They also take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories, a plus for anyone trying to lose weight.

Can vegetarians fulfil their daily requirement of protein?


YES and NO. I met a trainer at my recent workshop. She was a vegetarian. I told her to start with the eggs at least so that she can fulfil all her protein requirement.  Her argument was, she was fulfilling with milk and curd. I can’t imagine how many glasses of milk she drinks daily!
Your Daily protein requirement is 1 gm per kg of your body weight. So if your weight is 60kgs you will require consuming 60 gm of protein daily. You cannot fulfill this merely by consuming milk, curd and Cheese.  A glass of milk or a bowl of curd have only 5 -8 gm.  1 serving of dhal or sprouts may have 7 gm of protein; moreover it is not a complete protein. (To make it complete you will have to mix it with cereal/grains in 2:1 proportion) They do not have all essential proteins except for Soya. Soya has all the essential protein and 30 gm of soya has approx. 10 gm of protein.

So you will require consuming protein with every meal you take to meet the essential portion, like a glass of milk, a bowl of curd or sprout, additional to it you will have to eat a bowl of boiled soya or a dish containing soya chunks or tofu or drink soya milk and a protein supplement which has at least 10 to 15 gm to accomplish your daily protein requirement.

Biological Value of Protein (BV)


Biological Value of Protein (BV) is an index of protein that reflects the %of absorbed N2 from dietary protein actually retained by the ody, measured under standard conditions.  BV= N retained / N absorbed × 100. The greater the proportion of N retained the higher the BV or quality of the protein.

Protein BV
Whey 104
Eggs 96
Cow’s Milk 90
Fish 80
Rice & Tofu 75

Cereals are low in a protein Lysine should be combined with legumes, which are low in methionine to obtain a good quality protein.

Sources of Vegetarian Proteins

  1. Milk and Milk Products: It is a Complete Protein. Also a rich source of calcium, Vitamin A and Cmilk-nutrients-graphic-crp.jpg
Food Protein
Milk Buffalo
1 cup, (250 ml)
cow milk

¾ cup, (150 ml)

Paneer 40 g

(3 cubes of 1”)

Cheese 30 g

1 cube

Curd  200 g

1 cup



  1. Soy foods: Good quality protein. Also good source of calcium. ½ cup cooked soybeans give approx 88mg calcium. Processing it may reduce the amount of calcium.


Food Protein
1/2 cup, cooked
Tempeh 1/2 cup 15.7
Soy Protein
1/2 cup, cooked
Soynuts 1/4 cup 15
Tofu 1/2 cup 10
Soy flour,
defatted 1/4 cup
plain 1 cup


  1. Pulses and Legumes: Also are good source of protein but partially lack one or more amino acid, so they are not complete protein. Eating them with combination of cereal or grains will make them complete. 30 g of medium thick dal , whole pulses (Usal), peas or beans (I bowl) provides approx 7 g protein.


  1. Nuts and seeds: Nuts like Almonds, pistachios, walnuts provides approx 5 to 6 g of protein per ounce. They are also healthy source of fat which can boost the absorption of fat soluble vitamins. Walnuts are good source of Omega 3 fatty acids which is good for heart. They are excellent source of minerals and vitamin E. Seeds like Pumpkin, watermelon, Chia provide 5 g of protein


  1. Quinoa: A very good source of protein for vegetarians. I cup provide 8 g. It is also a good source of Iron.


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