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Author Archives: Narinder Sharma

Narinder Sharma

Author: Narinder Sharma

I am a highly organised, professional and self-motivated Dietitian/Nutritionist with a great passion for nutrition and people’s well-being.

All About Keto Diet

Keto diet is also known as ketogenic diet it basically contains high amount of fat and low amount of carbs and moderate protein.

This diet provide you with many health benefits apart from weight loss

It may have benefits against several disease like Alzheimer disease, diabetes etc.

Keto Diet And Its Mechanism Of Action?

The ketogenic diet is quite similar to Atkins and low carb diet, it contains very low carbs and comparatively high fats.

In this gradual decrease of carb intake and replacing it with fats takes place, doing so will put body into metabolic state also known as ketosis.

This will led to getting energy from fats , which means body will use fat as its energy source rather carbs. The fat converts into ketone in liver which provides energy to brain

Keto diet can drastically reduce blood sugar and insulin level..

Various Types Of Keto Diet

There are maily 4 versions of the diet:

  • Standard ketogenic diet (SKD): SKD is a low carb diet the ratio of fat : protein : carbs is 75 : 20 : 5
  • Cyclical ketogenic diet (CKD): this diet usually has 5 ketogenic diet day and 2 high carbs day.

.    Targeted ketogenic diet (TKD): in this you have to take carbs during your workout session, other time you will be on low carbs

  • High-protein ketogenic diet. This is quite similar to SKD  the only difference is that it contains more amount of protein, it contains 60% fat , 35 % protein and 5 % carbs

Although there are 4 versions of it but most extensively used is SKD, other diets are comparatively advance in nature and mostly used by bodybuilders and athletes

Keto Diet And Weight Loss

It is very helpful in reducing weight and is beneficial for other diseases.

With this diet you will not feel hungry and no need to count or track your calorie intake

In a study we found that it reduce 3 times more than regular low carb diet).

Low blood sugar level and better insulin sensitivity also proves very beneficial.

Keto Is Helpful In Various Diseases:

  • Heart disease: keto diet improves health risk factors like LDL, cholesterol , VLDL, hence proves beneficial in heart diseases.
  • Alzheimer’s disease: keto diet proves beneficial in improving symptoms of Alzheimer disease
  • Epilepsy: in a study found that it reduces seizures in kids.
  • Parkinson’s disease:    it reduces the symptoms of Parkinson disease.
  • Polycystic ovary syndrome:  with reduction in insulin sensitivity it will lead to improve PCOS symptoms).
  • Brain injuries: there was  a study on animal which shows improve in brain concussion.
  •  Acne: low blood sugar and low insulin hence no acne..

Sample Keto Diet Plan.

Monday

  • Breakfast: paneer bhurji , quinoa and soya flour roti.
  • Lunch: soyabean curry and meat.
  • Dinner: spinach sabji cooked in ghee or butter, asparagus.

Tuesday

  • Breakfast: Egg,paneer paratha and bullet coffee.
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: broccoli sabji with peanut butter.

Wednesday

  • Breakfast:  100 ml wheat grass juice
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: green pea keema with red meat.

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
  • Lunch: spinach sabji with grated cheese and quinoa salad
  •  Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
  • Dinner: cheese sandwich , egg and butter.

Saturday

  • Breakfast:  cheese omelet with vegetables.
  • Lunch: quinoa and  cheese slices with nuts.
  • Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday

  • Breakfast: Fried eggs with mushrooms.
  • Lunch: palak paneer with channa roti.
  • Dinner: meat and eggs with a side salad.

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Conclusion

this diet has great benefits if someone wants to reduce body weight, it is technically more efficient than other low fat diets.

But this diet is not for someone who wants to put muscle mass.

This diet is quite good you have to be consistent though, so it’s a must try for weight reduction purpose.

Alkaline Water

These days alkaline water is a hot topic there is much hype in the Market regarding its various health benefits.

some claims that it acts as anti aging by regulating ph of the blood .

so in today’s topic we will see whether all theses claims are true and what exactly is alkaline water.

Ph is the level which tells us how acidic or alkaline a solution is, ph is a scale from 0 to 14.

Ph level tells us whether the substance is acidic or alkaline by telling us the indication on scale.

Alkaline is anything above ph level 7 and acidic is anything below 7 is acidic

Due to its alkaline property it is considered helpful in neutralizing excess acid

Is it really helpful?

Alkaline water is a controversial topic , some research proves it very helpful and some researcher claims that it is not that beneficial, the difference in opinion may be due to different quality of sample taken.

However there are some researches proves that alkaline water is really helpful because it deactivated the pepsin enzyme which is responsible for acid reflux.

In another study the findings reveal that drinking alkaline ionized water is beneficial for patients with high blood pressure ,diabties and high cholestrol.

In another research it was found that consumption of alkaline water is beneficial for blood viscosity,

The blood viscosity of the consumer of alkaline reduced by 6.3% as compare to standard purified water i.e 3.36 %.

This means blood  flowed with much more ease after consuming alkaline water . by this oxygen delivery also improved.

Some of its claimed benefits are

  • anti-aging properties (by destroying free radicles)
  • it cleanses the colon
  • immune system booster
  • hydration, skin health, and other detoxifying properties
  • weight loss benefits
  • anticancer  property

Pros and Cons of Alkaline Water

Mostly alkaline water is safe to drink but this may cause some side effects.

It lowers the acidity of stomach, acids in stomachs acts as a killer of pathogen which can cause infection once they entered in our blood stream

Metabolic alkalosis may occurred by excess alkalinity, which has following symptoms

  • nausea
  • vomiting
  • hand shivering
  • muscle twitching and cramps
  • tingling in the extremities or face
  • mental confusion

Natural vs man made?

Nature also has its own alkaline water system, when a stream of water flows through rocks and pick some of minerals which makes it alkaline in nature.

Otherwise alkaline water in man made conditions is prepared by electrolysis.

There is a ionizer which separates the molecules in water on the basis of acidic and alkaline

The alkaline water is extracted in different container and required mineral are added.

How to make alkaline water at home ?

Alkaline water can be prepared in kitchen , so you have to take one litre of water and then add sliced cucumber in it.

Then add one sliced lemon, keep it overnight and your homemade alkaline water is ready.

Conclusion

consuming alkaline water is considered quite safe, excess amount can cause alkalosis which may upset your stomach so moderation is the key.

Some scientific evidence proves it helpful in many aspects but still more research is needed on this topic

I only suggest to try it in moderation this can be very beneficial.

All About Carb Loading

 Carb-loading diet also called carbohydrate loading, is a method by which we can increase our athletic performance ,strength and endurance.

carbs in the form of glycogen , which acts as fuel, will be stored in the muscle.

Storing more of glycogen in the muscle than the normal range is called carb loading

In carb loading diet, we need to eat more of carbohydrate rich foods at regular times and train your body as usual.

Carb loading is getting famous day by day as it is natural way to increase sports performance in short span.

Although carb loading is beneficial in many sports but mainly used in high endurance games in which one need to perform for at least 90 mins.

Some of the sports are bodybuilding , swimming, sprint race, cycling etc.

Why we need it?

Carbohydrates acts as fuel for all kind of physical activities. most body activities use stored form of fuel i.e carbohydrate.

During long lasting activities carbohydrate store depletes from the muscle and muscle starts getting fatigue.

so carb loading prior to activity will lead to better performance and less fatigue.

Carb loading is mostly beneficial when you are a endurance athletes such a – cyclist , sprint runner , swimmer, or other types of endurance activities ,

carb loading is also very famous in bodybuilding.

Carbohydrate and its role.

Carbohydrate is the main source of energy it is basically in the form of sugars and starch .

During digestion, your body breaks down carbohydrates into sugar. The sugar enters your bloodstream.

It is basically In simple carb and complex carb form.

Simple carbs are easy to digest and give energy in very short time while complex carbs are slow digesting and release energy at regular intervals of time .

carbs Stored in liver and muscle in the form of glycogen.

Role of carb loading

As we know that muscle can stored only limited amount of glycogen which may be helpful only for 1.5 hr workout.

After this your body starts getting fatigue and this may hamper your performance.

If you have loaded carb prior to physical  activity , this will help you with your performance and strength.

Carbohydrate loading method

Carb loading is started one week prior high endurance competition, in this period one need to take 8 to 12 gm of carb/kg of body weight,

Besides this one need to taper of physical activity, cut back on fat to compensate protein and carbs.

Conclusion

as we saw that carb loading has number of benefits it increases your endurance and performance,

despite so many benefits this is not beneficial for every body.

Other factors one need to consider is current. Fitness level, hydration level.  Even After carb loading you may feel fatigue

Men benefits more from carb loading as compared to women, man can get 100 percent glycogen from carb loading but for women to get same effect as men, need more calories.

Despite carb loading you still need to replenish your body at times during your sports competition, you can do this by chewing sweet candies , sports drinks etc.

Pregnancy Weight Loss

Post pregnancy is the time when immense amount of changes occurred in female body.

Keeping a human life for 9 month inside a womb is a full time job for a female.

But now a days women are worried about the extra kilo they gained during  pregnancy time.

Due which they start searching weight loss plans even before pregnancy.

But the reality is that it takes bit longer for reducing weight in a healthy manner.

Life Style Change is must

Here are some tips to reduce post pregnancy weight:

Healthy life style after conceiving.

Increased  weight after pregnancy  depends upon the unhealthy life style during pregnancy.

In a study we find that woman who follow a healthy life style and do some sort of fitness activity

Finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating  .

10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid.

Rest is the actual amount of weight gain, the woman who gains more weight than this range finds it difficult at the time of shredding.

Hence, keeping track of your diet during pregnancy makes it smooth.

Stress free mind

Don’t take stress at this time because stress can increase cortisol level,

which makes the situation even worse, any kind of diet and workout regime will not have desired effect.


Healthy life style after conceiving.


Increased weight after pregnancy depends upon the unhealthy life style during pregnancy,

In a study we find that woman who follow a healthy life style and do some sort of fitness activity finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating .


10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid, rest is the actual amount of weight gain.

The woman who gains more weight than this range finds it difficult at the time of shredding.


Hence, keeping track of your diet during pregnancy makes it smooth.
Stress free mind

Soon after giving birth, woman wants to reduce weight fast and get desired body,

They stresses upon this so much that it leads to high cortisole level which will work against your goal,

And any type of diet and exercise will not have desired result.

The need is to take things slowly and to spend quality time with the baby, we find that if woman is stress free and do the daily chores and eat healthy

diet the weight will get back to normal itself.

Workout regime

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After pregnancy the first month is the time when the body of woman repairs itself, uterus take time to go back to normal size.

Massage tradition  is very helpful in relaxing and preparing the muscles

The lady who has abs before pregnancy it is seen that there belly goes back to normal with ease, or with little exercise.

Ladies with normal delivery can start mild exercise after 40 days of delivery.

The ones with C- section surgeries take bit longer, the stitches allow them to do mild exercise after 3 months on an average

After noon nap is very crucial  for ladies to compensate the disturbed sleep during night, sleep is very helpful in recovering the body

Diet tips for weight loss

Diet is the number 1 factor in achieving any  type of body goal.

But in our homes it is very difficult to maintain diet, due to traditional foods, so try to consume IT in very controlled manner:

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Moderation is the key

After pregnancy the traditional way is ghee and panjiri these are power foods but try to consume in moderation, keep in check the amount you are taking.

Breast milk

For a lactating mother if  breast milk supply is sufficient then it would be easier for them to reduce weight.

Optimal supply can be achieved by milk and protein and sugars.

You  need to drink at least . 4-5 liter water on daily basis to keep body hydrated.

For sugars you can consume fruit and you will get fructose from it .

for the protein part paneeer milk and other dairy products are available.

FOLLOW A DIET PLAN

Different body has different needs. One plan can not be fit for everybody I can only suggest a proper plan only after diagnosis .

you know your body best I will give you a sample diet plan you can choose it accordingly:

Water intake in the morning: many options  are available one is methe ka paani, (fenugreenk seeds soaked overnight in water),

you can add cinnamon and saunf (fennel) also

Fruits: any sort of seasonal fruit or you can take dry fruit first thing in the morning

 Breakfast: I can suggest some healthy options like poha, oats, bajre ki roti etc. idli sambhar is also a healthy breakfast.

Mid morning meal : try to hydrate   with coconut water or lemon water , you can consume seeds like chia seed, pumpkin seed , but moderation is the key.

Lunch: any sort of homemade food , you can have ragi roti, wheat roti , for protein you can add some pulses ,lassi dahi etc and a plate full of salad.

Evening snack:  you can have roasted makhana or chickpea salad

Dinner. At this time go easy on carbs, you can have eggs, khichdi etc

 Before sleep you can have turmeric milk and handful of cashews.

Therefore, losing weight after pregnancy is not a difficult task. Take it. Adopt a lifestyle which is healthy, get good sleep. take it slow and enjoy the company of newborn.

Eat homemade food without refined sugars .

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9 super food for increasing immunity

The number one tip for staying healthy is to make your immune system rock solid.

some basic things that need to keep in mind for strengthening immunity are getting enough sleep, sanitizing your hands , stress management and quality food.

There is no such supplement to cure or prevent you from any kind of virus like corona virus , influenza flu etc. But are some foods that will surely boost your immunity.

1. Citrus fruits

Citrus fruits have the tendency to increase white blood cells which are helpful against infection, so incorporating citrus fruits like orange , lime , amla etc. Will be beneficial.

As our body is not capable of producing vitamin c its own, so we need to have it on daily basis to avoid flu and virus infection.

2. Red bell pepper

If we talk about percentage of vitamin c in red bell pepper on volume basis , thus contains double the amount of vitamin c as compared to citrus fruits .

Apart from vitamin c it also contain beta carotene which is helpful for eyes and skin.

3. Broccoli

It is a power packed food it contains vitamin a, c and e as well other antioxidants and minerals .

It contains good amount of plant protein which helps in boosting the immune system .

This is also a good source of fiber, so it is advisable to add broccoli in your diet.

4. Garlic

Garlic is found in almost every household , this magic compound helps in lowering the blood pressure and also reduce the hardening of blood vessels.

Early civilization knew about its anti inflammatory property, garlic helps in boosting the immune system.

Due to allicin which is a sulfur rich compound.

5. Ginger

Ginger tea is the first thing that comes in our mind when we have sore throat ,

due to its anti inflammatory property it is used in tonsillitis .

It is well known due to its cholesterol lowering property.

Thus it soothes the throat and helps in fighting against bacterial infections.

6. Spinach

Spinach is known to have immense amount of iron and also have rich amount of vitamin C

And some other antioxidants to strengthen our immune system.

So add spinach in salad or whatever form you can use.

7. Papaya

Papaya is fruit loaded with vitamin c it contains daily recommended amount of vitamin C.

It has papain which acts as digestive enzyme and also is anti inflammatory. It also has good amount of potassium , folate.

8. Turmeric

The key ingredient in every cuisine, turmeric is super food with anti inflammatory property

It is quite useful in osteoarthritis and rheumatoid arthritis.

It is also useful in throat infection in home remedies and as a gargle also.

9. Mushroom

Button mushroom known to be beneficial in increasing immunity due to some minerals like selenium and main component like vitamin b , riboflavin and niacin .

It acts as a support system for immune system.

So start incorporating these super food in your diet, this is the way to increase immune and fight against viruses and common cold infections.

This article provide you with the list of immunity boosting foods, but this is just one aspect of this complex system.

A good life style , healthy eating habits, taking enough sleep , maintaining the hygiene are some other aspects that one should also consider.