DONT LOSE YOUR MIND LOSE YOUR WEIGHT RUJUTA DIWEKAR PDF

Shelves: non-fiction , personal-development , fitness-health-nutrition I believe the title of the book Dont lose your mind, lose your weight might be a little misleading. It shouldve been along the lines of Dont lose your mind, adopt a healthy lifestyle or something like that. Losing weight is just an added bonus you get along with fulfilling the main goal of improving physical and mental health by following two steps- eating healthy and working out regularly. But then again, its not as attention-grabbing as the former! When it comes to weight loss, she burst all the myths and tackled a lot of misinformation surrounding the craze of crash diets, detoxes, juice cleanses, sugar-free products, exotic products, low-fat, low-carb, high-protein diet etc. The author seems well experienced and she put forward her points clearly, backing it up with scientific explanations, drawing some those explanations from Ayurveda.

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I am no exception. Post birth of my daughter, I have been trying to lose weight inconsistently. I work hard on losing weight for few days and then lose the enthusiasm and want to break the short lived rules and bust my own temporary weight loss plan. In this journey of weight loss, I have read several weight loss books. Two of them I have reviewed here on my blog. One is Sexy Sixty and the other is Losing It.

It is very different from the other books in the same genre. Rujuta has done total justice to food by saying that no food is harmful or bad. All foods are good. Just that the goodness or the badness of a food depends on how and how much we eat it. It explains the nutrients — carbs, proteins, fats and vitamins.

And also foods that provide these nutrients to our body. The weight that a weighing scale tells you is not your real status of health. Our body weight is made up of 2 parts — the fat weight and the lean body weight. The former is the fat while the latter is the weight of our bones and muscles. A weighing scale the weight of the body and not the fat. For eg. If you must eat chips and fried foods make them at home and fry them. You will use good oil and eat your food hot, so they will taste better and also be more nutritious.

Since this is a long process you will land up doing this maybe once a fortnight or so. Exercise is non-negotiable. Unless you exercise, you will never see enough of a result, despite all your good eating habits.

Be nice to your stomach. If you want to lose weight, savour every bit of what you eat, slowly and mindfully, and you will naturally find your threshold. All you need to train yourself to do, is to be attentive to your stomach. Consume your food within 3 hours of cooking.

Never deep freeze your food. The smaller the number of people the food is cooked for, the better its nutrient level. More the people, the earlier you start preparing the food and the greater the quantity of the food, the more oil and heat it requires. Eat your vegetables and fruits whole instead of cutting them into pieces, because you lose vitamins from the surface.

The larger the exposed area, the more the loss of nutrients. Remain loyal to your genes and eat what you have been eating since childhood.

As much as possible, eat local produce and seasonal fruits. Mangoes are great in the summer. Compare the nutrient to calorie ratio. A paneer parantha is always better than a pizza. When it comes to food, think of nutrients and not calories. Carbs are very important for day to day activity.

So you should not cut down on carbs. In the absence of carbs, fat can not be utilized for energy. Point is to choose low carb food.

Low carb foods are fibreous in nature. For carbs that are high on GI glycemic index for eg. The best time to eat high GI food is post exercice. When to eat fruits? Any time aside from this, the body converts the fructose from the fruits into triglycerides. Have fruits as whole and not as juice. We need protiens. They provide our body with adequate amino acids. Proteins that should be eaten are — egg whites, milk products, lentils, sprouts, nuts and soy.

Fats are of two types — Saturated solid at room temperature and Unsaturated liquid at room temperature. In saturated fats, ghee and milk products is the best of all as it contains short chain fatty acids which are easy to digest and promote good health.

Long chain fatty acids as found in animal fats damage cardiovascular health and are hard to digest. MUFA are in olive oil, rice bran oil and peanut oil and is great for moisturizing skin.

PUFA comes in two forms — omega 3 and omega 6 and we all know the benefits of these. Trans fat is the fat that is used in preserving food and gives it texture.

This is to be avoided. Instead eat real food within 10 to 15 minutes of waking up. When we sleep, our blood sugar levels drop in the night. In the morning our liver stores are almost empty. Eat real food. This kicks in the action of insulin, which is secreted by the body as a response to an increase in blood sugar levels. The stimulants provided through tea and coffee increase blood sugar levels but provide zero nutrition to the cells that have been starving for the last hrs.

Eat every 2 hours. Eating every 2 hrs will lead to a conducive environment in the body to burn fat and thus fewer calories get converted to fat and we get a flatter stomach and no need to hold on to fat stores. Eat more when you are more active and less when you are less active. We need to up our eating during high demand periods and cut down when relaxing. No food is fattening. You have to be just smart enough to choose the right time to eat it. Eating more when you are more active will make your body an effective calorie burner which will increase the metabolic rate of your body and helps you to lose weight more effectively.

Finish your last meal at least 2 hrs prior to sleeping. If you want no stretch marks or want to reduce the ones you already have, eat 2 hrs before bedtime. Some notes from the book If you have to eat a dessert or a pizza slice, have it as a meal in itself and have it as the first thing in the morning. Also remember, you can have it for just once or twice a month! The book also lists some sample diets one of which is shown in the picture below.

These are a rough sketch of how our eating schedule should be. A sample diet chart The book many more such enlightening facts and suggestions that take us on a journey of healthy living and good eating. I just wish the book was written in a more concise and proper English language. I often find the language too crass and that, for a while, takes away the charm of reading a weight loss, non-fiction book.

Also, I agree Rujuta is the official dietician of Kareena Kapoor but what is the point in mentioning Kareena in the book atleast 20 times! You can buy the book here: Read These Too:.

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