Losing weight is tough for many people and the fact that there are only a few weight loss programs that actually work, makes getting rid of those extra pounds even harder. If you are planning on going on a diet of some sorts, then make sure to take the following 7 important factors into consideration before losing weight by our nutritionists
Avoid stressful situations
Stress is almost a way of life for most people in today's busy world and it is stress that is one of the main reasons why some people find it so hard to lose weight. Food cravings increase as stress levels rise, causing the individual to turn to "comfort" foods to reduce stressful situations, resulting in those good intentions of losing weight to fall by the wayside. Avoiding stressful situations as much as possible is a great help to those trying to lose those few extra pounds.
Low thyroid function
Being under constant stress can cause the thyroid to shut down and if the thyroid isn't functioning properly, the body cannot burn fat easily. Anyone who is constipated, has low body temperature, dry hair and brittle nails, and is experiencing "flat" moods, should speak to their doctor, since it could be their thyroid that is preventing them from losing weight successfully.
Getting enough sleep
Having a good night's sleep every night is vital for losing weight. Getting adequate sleep makes the person feel full of energy upon waking up in the morning, regulates the thyroid, and keeps the body's hormones on the right track. Insufficient sleep can cause a decrease in melatonin which can lead to a disruption of the release of insulin during the day. This can change the stress threshold, making it easier for the individual to become stressed out or stay stressed all through the day.
According to the medical profession, weight increases if the body's blood sugar levels are high. Correct eating is the only way to keep the body properly fueled and blood sugar levels normal, so it is important to eat a healthy, well-balanced diet that includes plenty of fiber to lose any excess weight. An insulin resistance diet is often called for in these situations.
Food allergens like gluten and dairy should be avoided. The reason they should be avoided is to prevent the possibility of inflammation developing in the stomach and increasing the risk of the onset of autoimmune illnesses, which can attack the thyroid. Plenty of fluids should be included in the daily diet too, to make sure that the body stays well hydrated.
The body is exposed to thousands of chemicals in the environment each day, some of which can change thyroid function and the body's ability to keep glucose levels normal. More fat in a body means more toxins, so there is a higher risk of Type-2 diabetes developing.
Age is the final factor to consider in order to be successful at losing weight. Some people find that they gain weight easily as they grow older, but have a very hard time when trying to lose any excess weight they have gained over the years. Creating and sticking to a regular exercise routine and developing healthier eating habits will not only help to maintain an ideal body weight, but will also help to keep the body functioning in peak condition too.
Sudden changes to your lifestyle and eating habits can sometimes make it easy for you to cheat from time to time. However, staying determined and focused on the ideal weight you're aiming for, will help you to stick to your diet, remain at a healthy weight, and avoid any unwanted weight gain in the future.
Are you thinking about shedding off the extra pounds? Are you wondering whether or not it's actually good for you? Well, here are some of the advantages of weight loss that should you convince you to do it. Get advice from our top online nutritionists
1. Improving Your Heart's Health
High levels of cholesterol in the body lead to clogged arteries thus increasing the risk of getting a heart attack. You can reduce this risk considerably by losing a little weight. A recent study identified that obese and overweight women who reduced their weight within 2 years reduced their overall cholesterol levels in the body. Besides reducing the bad cholesterol levels in the body, losing weight can considerably decrease triglycerides and insulin improving your overall health. Weight also has correlation with diabetes, which can be controlled with diet
2. Improved And Healthy Lifestyle
You don't have to be necessarily skinny to be happy. Losing as much as 5% to 10% of your weight can improve your overall physical function and overall self-esteem. Knowing that losing a little weight can improve your lifestyle, you will be motivated to lose more weight even during the hard times. It's also a great way to improve your vitality and energy keeping you motivated all day and night long.
3. Improved Mood
A study identified that obese or overweight individuals who lost at least 5% of their body weight had better moods and sleep routines within 6 months. Of course, restricting yourself on dieting might drag your mood but knowing that you're improving your overall look is one way to get there. Without enough sleep, you're most likely going to be frustrated and irritable all day long. Therefore, losing weight is a good way to improve your sleep and your overall mood.
Short-term inflammations are indicative of injuries in your body. However, long-term inflammations can increase your risk of chronic diseases such as stroke, heart diseases or metabolic syndromes. However, exercising and proper dieting is one of the ways to reduce such inflammations in your body. It is also a good way to improve your immune system allowing better prevention against diseases or foreign substances in your body.
5. Keeping Your Joints Healthy
As you age, you're definitely going to need your joints to remain healthy. Certainly, you're going to need comfort walking up and down the stairs when you're older. Keep in mind that excess weight increases the wear and tear on your knee cartilage. It's actually one of the main causes of osteoarthritis, which can start as early as possible, if you're not taking good care of your weight. Research has revealed that losing at least 11 pounds can decrease your chances of contracting osteoarthritis by at least 50%.
If you're always looking at elderly individuals who are running marathons on TV and wondering how they manage it, then losing your weight is the first step. Find the right exercises and dieting techniques to keep your weight down and keep your knees safe and sound even during old age.
In conclusion, losing weight might not be as easy as most people make it sound but if you're working with the right personal trainer or dietician, you will get there soon enough. With these benefits of weight loss, you should be on your way to looking fit and healthy for a long time to come.
Glucometer or glucose meter is an instrument that is used to measure the glucose concentration in the blood. It is used by diabetic patients to measure their blood sugar level on a regular basis. It helps them keep abreast with the sugar levels which can be very erratic despite taking various precautions. The instrument can also help you keep tabs on the blood sugar level by frequent monitoring to avoid any health complications.
The International Diabetes Federation (IDF) also recommends the use of glucose meter. According to IDF, self-monitoring of blood glucose (SMBG) is necessary but at the same time care must be taken to timely check the efficiency of the glucose meter as well. Indians diabetics have also now incorporated glucose meter in their medication routine.
Best glucometer in India are generally decided based on the accuracy of measurement and time taken to give the result. You can get a free glucometer as part of JustDoc diabetes reversal program. Below are the list of blood sugar testing device available in Indian market:
Best Glucose Meter Available in India.
1. Accu-Check glucose meter
Accu-Check active is a light-weight device that uses less painful ways of blood extraction. The product consists of a monitor, 1 softclix lancing device, 10 sterile lancets, and 10 test strips. It usually requires 1-2 microliter blood for testing. The softclix lancing device, enabled with Clixmotion technology, makes the process of blood extraction less painful. The sterile lancets are used in the lancing device. Once extracted the blood is placed on the test strips and inserted in the monitor for results. Results are usually displayed in about 5 seconds. It also provides users with an average of the readings for 7, 14, 30, and 90 days. It requires very less amount of blood and pricking the finger is relatively easy and less painful. It comes with a 1-year warranty period and costs between INR 1399 – INR 1700.
The product has received mixed reviews from customers. Although many customers are happy with the product, some of them remain unsatisfied with the extra costs for test strips.
The device can be shopped at Amazon, Snapdeal
2. Dr. Morpen Gluco One BG-02 Glucose meter
This is one of the most popular glucose meters in India. It works on a biosensor model and weighs around 50 grams. It has a monitor with LCD display. The monitor is large enough for providing better visibility. Also available in the box are 25 free test strips, a lancing device, and 10 lancets. Its date and time feature is one of the highlights of this device. It also has a memory capacity of 300 readings. The testing method is similar to other devices, except that a first-time user manual is provided that comes in very handy. It uses 0.5 microliters of blood that is placed on the test strip and then inserted into the device. The results are available in 5 seconds. It also has a beeper that goes off upon completion of the test. It comes with a lifetime warranty. The price range for the product varies in between INR 800 – INR 1300. The device is known for its accuracy of results and its ergonomic model.
It can be purchased at Infibeam, Amazon
It should be noted that glucose meters are usually less accurate than lab tests.
3. Omron HGM 112 Glucose meter
One of the lightest devices, it weighs approximately 25.5 grams. One of the key features of this device is its ability to detect used strips. The device shows an error message if a strip is reused. As the device has an auto coding system, the setup process is relatively easy. The device box contains a monitor with a large LCD display, free strips, 10 lancets, lancing device, log book, manual, AST cap, and carrying case. It assures a less painful blood extraction. It comes with a 1-year warranty and requires 1 microliter of blood for testing. The result of the test is obtained in 5 seconds. This device comes in very handy for checking blood glucose level before and after meals. One of its major setbacks is its accuracy of reading and the fragile body structure, as the body is made of toughened plastic. It is one of the most economic devices available with its price ranging between INR 650 – INR 1000.
The device is available for use in Amazon, Flipkart
4. Dr.MorepenGluco One BG 02 Glucometer
Like BG 03, BG 02 is also a biosensor-based glucose meter. It does not require any coding for its use as it comes along with pre-coded test strips. The device box consists of large LCD monitor, 10 coded test strips, 1 lancing device, 2 vial control solution, 10 lancets and owner’s manual. It has a memory capacity to store 450 reading including time and date. It has an easy 3-step operation and requires 0.7 microliter of blood for blood sugar levels detection. The results are obtained in 7 seconds. One of the main advantages of this device is that it also provides ketone detection in the blood. As it comes with pre-coded strips, it does not require recalibration with different set of strips. It also has the feature of maintaining a record of the blood glucose average of 7,14, 21, 28, 60, and 90 days. The device can be purchased for INR 600 – INR 800. A pack of 50 strips costs around INR 800.
The device can also be purchased at Amazon, Ebay
5. Johnson & Johnson One touch
OneTouch is a device from Johnson & Johnson that weighs around 36 grams. It comes with a monitor, 50 free test strips, lancing device, and 10 sterile lancets. The process of testing is similar to other devices except that this device comes with an alarm. The alarm is very effective in bringing to notice a considerable drop or rise in the blood sugar levels. This device also doesn’t require coding of test strips hence making it very user-friendly. It requires 0.5 microliters of blood for testing and the result is displayed in about 5 seconds. The device is quite economical, ranging between INR 700 – INR 1000. Additional pack of 50 test strips will cost around INR 800.
The device can be shopped at Amazon, Flipkart
Diet and lifestyle habits are the major cause for the onset of diabetes and its after effect. It is rather estimated by WHO that 69 millions Indians are diabetic and the condition is going to become worse by 2025.
The indian diet plan is one of the big reason for obesity and further to obesity as it is low in fibre and protein. Lean proteins like chicken and fish should also be included in the diet along with high-fiber foods. The protein intake should have all the 9 essentials amino acids and less saturated fats which might risk your heart.
Apart from protein, diabetes diet chart should be rich in fibre since it slows down the digestion of food thus controlling the spikes in the blood sugar level.
Carbohydrates in our food are broken down to sugar (glucose) in the bloodstream. A proper diet routine needs to be followed. Eating wise, healthy and at regular intervals is a must for diabetic patients.
Vegetables especially green leafy vegetables should form a major part of the diet plan as they are a rich source of nutrients required by the body. The whole idea is to eat optimum amount with necessary ingredients to make sure the sugar levels in the blood are maintained. One important factor to be kept in mind while deciding on a food chart is the glycemic index (GI) of the food item. GI indicates the rise in blood sugar a particular food item causes. Foods with low GI are recommended. Sugary drinks, dairy products, and alcohol should be avoided.
5 Myths About Diabetes Diet Plan
1) Diabetes drug can be adjusted for the amount sugar intake. If you are on insulin or any other diabetes drug, don't try to adjust the level of dosage intake based on the extra carbohydrate taken. This should be done only after the consultation with the doctor.
2) Generally it is said that carbohydrates are bad for diabetic patient. This is a myth. Carbs are the foundation of healthy diet as it contains essential vitamin and fibre. So food like whole grain, brown rice should be taken in the diet.
3) High intake of protein is good for diabetes. This is a myth as some of the protein have saturated fats which are unhealthy for heart.
4) You need to have expensive diet plan and diabetic food. This is a myth. The food which are good for your family is good for you also. A dietician can help you with normal diet chart. You might be wasting money on diabetes specific food.
5) No Desert or your favourite food(MYTH). There is no reason to stop consuming food which you love. You need to change the habits like having lesser intake, consider low sweetener food.
Indian Diet Charts for Diabetes Management
Being diabetic doesn’t mean you have to give up on eating good food. The choice of healthy food is all that matters. The foods mentioned consist of nutrients such as calcium, potassium, fibre, magnesium and vitamins A, C, and E. Inclusion of a high amount of proteins in the diet of a diabetic person is also beneficial.
In order to control diabetes, it is important to consume low or good valued food items. Food items these days often come with the carbs content and glycemic index levels. The same food consumed can also have different GI’s as it depends on the preparation of the food or ripeness of a fruit.
Healthy Food Chart For Diabetic Patient
Early morning (7am)
1 cup of tea + 2 Marie biscuits
Breakfast (8-8:30 am)
Oats/Muesli/Wheat flakes + ½ cup non-fat milk OR
2 Phulka (no oil) + subji/ 2 Methi paratha (no oil) + 1 bowl of low-fat yogurt OR
1 bowl of poha/ upma OR
2 Egg whites + 2 slices of multigrain bread
Mid-morning snack (11 am)
1 Orange/ 1 cucumber/ 1 apple/ 1 pear/ 1 bowl of papaya/ 1 bowl of watermelon OR
½ bowl of roasted chana/ 1 bowl of sprouts
Lunch (1 pm)
1 bowl of salad + 2 phulkas (no oil) + 1 bowl of subji + 1 bowl of dal OR
1 bowl of salad + 1 bowl of brown rice + 1bowl of dal + 1 bowl of subji OR
Dalia khichadi + subji + 1 bowl of non-fat curd
1 cup of Green tea + 2 biscuits OR
1 glass of butter milk OR
1 bowl of sprouts/ murmura (puffed rice)
Dinner (7 pm)
1 phulka (no oil) + 1 bowl of subji + 1 bowl of dal OR
1 bowl of salad + 1bowl of vegetable soup OR
Grilled paneer/chicken /fish + 1 bowl of salad
Diabetes Diet Plans For Indian
Day 1: Monday
Isabagol with luke warm water + Methi seeds soaked overnight in hot water + 3-4 Almonds soaked overnight
Try Oats Upma instead of just Upma + 2 Idli with Sambhar/ 2 Egg omelette with 2 slices of whole wheat bread slices.
Oats have high fiber content and very low GI. It helps in keeping the person stomach full for a longer time. This helps in regulating digestion and is crucial for maintaining healthy blood sugar levels.
Mid Morning Snacks
Fruits of your choice (preferably Apple)/Tender coconut water + Butter milk (improves the digestive system as well as prevents hunger)
2 Chapati (wheat) + 1 Bowl brown rice + 1 Katori Dal. Try including 1 bowl curd if butter milk is not taken at mid morning snacks. Eat salad 10 minutes prior to lunch
1 cup tea or coffee without sugar. Prefer green tea over normal tea
Dinner should be light as it helps digestive system to relax.
2 multigrain roti + Green vegetable + 1 bowl low fat curd / 1 bowl fish gravy + 1 bowl brown rice (if not take at lunch)
Fish: Seafood mostly fish is a very healthy choice. Fish is a rich source of proteins and has very low unhealthy fats. As it has no carbohydrate content, it will not increase the blood sugar levels and is highly recommended.
Day 2: Tuesday
Patanjali wheat grass powder with water + 5-6 Almonds soaked overnight in water
2 vegetable uthappam with sambhar dal + 1 glass juice of your choice/ 1 bowl sprouts salad made of green gram sprouts, cucumber, grated radish and lemon juice
Sprouts are highly nutritious food items that are rich sources of proteins and low in carbohydrate content. They are also a rich source of vitamins as compared to other foods. The rich fiber content in them helps in maintaining low sugar levels in the body.
Mid Morning Snacks
1 plate poha with a cup of lemon green tea. For sweetness use honey instead of sugar
2 multigrain roti + 1 bowl brown rice + 1 bowl vegetable + 1 bowl dal or rajma or chanas + 2 egg omelette
Puffed rice (muri) + roasted chana known as black gram helps in keeping the blood sugar in control
1 bowl veg pulao or biryani made of brown rice + 1 bowl boondi raita + 1 bowl green vegetable
Day 3: Wednesday
1 glass green leafy vegetable juice + 1 fruit (preferably apple)
1 bowl sprouts salad made of green gram sprouts, cucumber, grated radish and lemon juice + 1 bowl vegetable soup
2 wheat chapati + 1 bowl of chicken subji or veg subji + 1 bowl of pulses + 1 bowl of low fat curd.
Chicken: Chicken is a lean meat that is prescribed to the diabetics due to its low-fat content. Baked chicken, grilled chicken, and chicken soup can replace red meats with a high-fat content. Unhealthy preparation of chicken like deep frying should be avoided.
1 bowl cranberries/ peanut chikki with vegetable juice
1 bowl salad (10 min before dinner) + 2 wheat roti + 1 bowl subji + 1 bowl curd (if not taken at lunch)
Day 4: Thursday
3-4 Almond or Anjeer soaked overnight + 10 ml of Patanjali Amla juice
2 Parotha + 1 bowl vegetable raita/ 1 Plate Sprout Salad made of green gram sprout + coconuts + soaked almonds + chillis and lemon juice
Mid Morning Snacks
1 bowl cut fresh fruits + 3-4 dry fruits
Fruits are a rich source of vitamins, minerals, and fiber. They have low GI and are recommended to be eaten as a whole (not chopped or juiced). Berries that are a rich source of antioxidants can be consumed in breakfast. Apricots are a rich source of vitamins and have a low content of carbohydrates.
Methi (Fenugreek): This is known to help in the absorption of the carbohydrates in food. It is a rich source of soluble fiber that slows down the digestion process thus helping in maintaining low blood sugar. It can be consumed as a vegetable. Its seeds can also be consumed in a powdered form of its seeds.
2 wholegrain chapati + 1 plate subji + 1 plate salad before meal. Chapati can be replaced with Rajgira paratha.
Day 2: Saturday
Tea/Coffee 1 cup/skimmed milk 150 ml + 3-4 Almonds soaked overnight in water
Idly medium size –3 /Veg Upma (wheat rawa with less oil) 11⁄2 cups with Sambar/ Oats porridge with skimmed milk (1 bowl) or Vegetable sandwich
Wheat: Food items that contain carbohydrates should be consumed in very minimal quantities. The body does require carbohydrates and hence consuming whole grains like wheat is recommended. The high-fiber content slows the digestion process and maintains sugar levels. Wheat also contains certain phytochemicals that are beneficial to the body.
Mid Morning Snacks
Whole fruit –1 (apple, orange, papaya, Guava etc can be included)
1 plate veg salar (10 min before lunch) + 2 wholegrain chapati + half bowl rice + 1 bowl Palak Dal + Veg curry
Sprouts or chine chat –1 medium bowl (not seasoned)/ veg sandwich
Veg Salad + 2 Phulka + Veg curry + 1 bowl curd
Day 7: Sunday
1 cup green tea or Skimmed milk + 3-4 Anjeer soaked overnight in water
2 Idli with veg sambhar dal / 2 medium dosa with 1 bowl sambhar / Veg paneer sandwich with 2 whole grain bread slices / 1 sprouts poha with 1 bowl of low-fat curd / 2-egg white omelette with spinach and mushroom.
Mid Morning Snacks
1 bowl fresh fruits + 1 butter milk
2 whole grain roti + 1 bowl brown rice + 1 bowl veg/non-veg curry/ 1 bowl vegetable pulao made with brown or red rice + 1 bowl dal + 1 bowl mixed veg raita.
1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
Broccoli: According to a study conducted by Paul Thornalley et al, the sulforaphane in broccoli activates certain protective enzymes in the cells, thus preventing the damage caused by diabetes. Also, the vegetable is a rich source of fiber.
JustDoc is one of the largest global online doctor consultation platform that provides better healthcare
services via audio, video & chat. We help you get medical advice online from country’s best physicians
from our app and website. We also have many services such as chat with a doctor, medical second opinion,
home diagnostics, medicine delivery and home healthcare all from the comfort of your home. We are
building, much needed, transparent and low cost healthcare infrastructure.