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Ayurveda for the Treatment of Debilitating Diseases

Weight Loss Programme Notes

Why Lose Weight

winter therapies
Weight Loss Programme Notes

Women

Height Healthy  Weight Range (Pounds) Kilograms
4'10" 109-121 49-54
5'0" 113-126 51-57
5'1" 115-129 52-58
5'2" 118-132 53-59
5'3" 121-135 54-61
5'4" 124-138 56-62
5'5" 127-141 57-63
5'6" 130-144 58-65
5'7" 133-147 60-66
5'8" 136-150 61-68
5'9" 139-153 63-69
5'10" 142-156 64-70
5'11" 145-159 65-72
6'0" 148-162 67-73
Men
Height

Healthy Weight Range 
(pounds)

Kilograms
5'2" 131-141 59-63
5'3" 133-143 60-64
5'4" 135-145 61-65
5'5" 137-148 62-67
5'6" 139-151 63-68
5'7" 142-154 64-69
5'8" 145-157 65-71
5'9" 148-160 67-72
5'10" 151-163 68-73
5'11" 154-166 69-75
6'0" 157-170 71-77
6'1" 160-174 72-78
6'2" 164-178 74-80
6'3" 167-182 75-82
6'4" 171-187 77-8
Calorie

The amount of energy supplied by a nutrient is measured in calories.  Technically, one calorie is the amount of energy required to raise the temperature of 1 gram of water 1 degree Centigrade (from 14.5 to 15.5). The 'calorie' measure used commonly to discuss the energy content of food is actually a kilocalorie (KCal) or 1000 real calories; this is the amount of energy required to raise one kilogram of water (about 2.2 pounds) one degree Centigrade. 

Different foods can be used by the body to produce different amounts of energy. 60 to 65 percent of your calories are spent just keeping you alive and keeping your heart beating, your kidneys filtering waste, and maintaining temperature near 98 degrees. Another 25 percent goes for pure movement. The remaining 10 percent of calories is spent processing food. Various national and international Committees have recommended allowances for different nutrients and the total calorie needs for different age groups with different activity levels. 

At least a minimum amount of 1200 calories of nutritious food should be consumed a day. Fewer than that would lower iron level and slow down metabolism. 

Your calorie needs depends on a lot of factors like your age, gender, size, height, weight, activity level and also the climate and environment you live in. The lower body size and the warm climate in tropical countries make the calorie requirements of people living there less than those corresponding age groups living in temperate climates. Likewise, Calorie needs will hit the highest point during your mid - twenties, so at 25, you need 2300 calories/day. And then decline at about 2% per decade, by 35 you may need only 2254 calories. This reduction in calorie needs is due partly to an increase in body fat percentage that comes with age. The gender factor also have its influence on calorie needs. Men because of their higher percentage of lean muscle tissue, need 5-10% more calories than women. But women during pregnancy and lactation will need 300- 500 calories more per day than their usual needs.
These diet charts are roughly based on a North Indian type of diet which has a heavier emphasis on the use of dairy products, for example ghee (clarified butter), milk, and yogurt.
Calorie Needs to Lose/Gain Weight
Having more calories from food, than you need to maintain your weight can lead to obesity. If food is consumed in excess of requirements, the excess is converted into fat and stored in the adipose tissues. Normally adipose tissues constitute about 10 to 15% of the body weight. In obese people, it increases up to 30%. 

One can assess if one is overweight, by knowing your required body weight and estimation of the total body fat. If your body weight is 40- 50 % in excess of the required weight you are severely obese. Your total body fat should be less and no more than 30% of the overall diet and about 50% of that fat itself should be vegetable oils rich in Essential fatty acids (EFA). 

Obesity can lead to several complications - metabolic disorders such as diabetes, atherosclerosis,
cardiac disorders; low life expectancy, physical disability,
etc.  

In order to lose weight you need to reduce your calorie intake but only slightly below your maintenance level. Alternatively, You can keep your calorie - intake the usual and increase your activity level. You can raise your metabolic rate (the basic rate at which you burn calories) by increasing your exercise. So if you want to lose fat, maintain your energy level and improve health, get active and take regular exercise. Aerobic exercise

A reducing diet should normally provide only about half the daily calorie requirements. But remember that a minimum amount of at least 1200 calories of nutritious food is needed for an adult. Fewer than that would lower iron level and actually slow down metabolism. The goal is to get maximum nutrition with minimum calories. So increase your intake of low calorie, health enhancing fresh fruits, vegetables, whole grains, beans etc and avoid excessive and frequent eating of foods rich in calories and poor in nutrients like fried and fatty foods,  sweets and nuts. Eat fish and poultry instead of red meat, limit your egg intake to four per week, and include adequate fiber in your diet. Use unsaturated oils such as corn, sunflower, safflower etc as the cooking medium and cut down on your overall salt intake. Take a multivitamin tablet along with your reduced diet

The rule should be to maintain your body weight constant at the normal level by adjusting the calorie intake. Here is the distribution of food stuff in two calorie reducing diets.
Diabetes
Diabetes mellitus is a chronic metabolic disorder in which the Agni (digestive fire) has a lowered functioning. This leads to a tendency to have a high blood sugar in which the body is unable to make proper use of glucose resulting in hyperglycemia (high blood sugar) and glycosuria (sugar in urine). Incidence of the disease is higher amongst the older and the obese.
In Ayurveda, diabetes (madhumeha) is a metabolic kapha type of disorder. Ayurveda identifies 20 types of diabetes - 4 due to vata, 6 due to pitta, and 10 caused by Kapha. The main causes of diabetes are abnormalities in the metabolism of carbohydrates, proteins and fat in the body.

A multipronged approach is recommended for the treatment of the disease. Cleansing of the body through panchakarma, along with colon therapy and diet modification would be a good start. Diet modification involves elimination of sugar and simple carbohydrates (wheat, rice, potato, sugar, sugarcane, jaggery, sweet fruits) and fats (butter and ghee) and reduced intake of proteins.
Some of the important herbs used for treating the disease are Curcuma longa (turmeric), Asphaltum punjabianum (shilajit), Gymnema Sylvestre (gudmar), Azadirachta indica (neem), Emblica Officinalis (amala), Commiphora mukul (guggul), Terminalia arjuna (arjuna), Eugenia jambolana and Ceasalpinia crista (Sagargota) and Aegle marmelos (bael).
If turmeric is taken daily prior to meals there is a marked reduction in insulin. Half a teaspoon of turmeric can also be taken along with half a teaspoon of ground bay leaf in aloe vera gel (1 to 3 gm), twice a day before lunch and dinner. It is recommended for regulating liver and pancreatic functions. Also advisable is barley soaked in a triphala decoction overnight, then mixed with honey and consumed several times a day.

Juice of bitter melon, bitter gourd, bael fruit or neem consumed on an empty stomach is strongly recommended. The ayurvedic preparation, vasant kusumakar ras is very good in bringing insulin levels down very quickly.



Regular exercise in any form is a must.
 
Calorie Reducing Diets
  Food /day 1100 K Calories 1300K Calories
(Vegetarian) (Non- Vegetarian) (Vegetarian) (Non- Vegetarian)
  Cereals 80g 80g 100g

100g

  Legumes 50g 50g 60g 60g
  Skim milk 1000 500 1000 500
  Cheese 50g - 50g -
  Eggs - One - One
  Meat and Fish   100g - 100g
  Green Leafy Vegetables 200g 200g 200g 200g
  Other Vegetables 200g 200g 200g 200g
  Roots and Tubers 50g 50g 50g 50g
  Fruits 50g 50g 50g 50g
  Fats and Oils 15g 15g 20g 20g
  Cane Sugar 15g 15g 20g 20g
  Multivitamin tablet one one one one
Similarly, in order to gain weight, you should increase your calorie intake above your weight maintenance level. To gain body weight, you must consume more calories than you burn.

Calorie Content of Food Stuffs

Beverage Calories (KCal) /100g
  Apple Juice 55
  Grape Juice 55
  Mango Juice 58
  Orange Juice 44
  Pineapple juice 52
  Sugar Cane juice 36
  Tomato Juice 17
  Coconut Milk 76
  Coconut water 24
  Coffee (per cup) 98
  Tea (per cup) 79
  Cocoa (per cup) 213
  Milk (cow's) 65
  Skimmed milk 35
  Curds 51
 Fruit Amount Calories
  Apple medium 60
  Apricot 3 medium 50
  Banana medium 80
  Cherries cup 90
  Dates 4 oz 214
  Figs 4 oz 214
  Gooseberries 4 oz 13
  Grapefruit half 40
  Grapes cup 90
  Guava 4 oz 57
  Honeydew Melon half 39
  Lemon medium 15
  Mango 4 oz 75
  Mulberries 4 oz 35
  Olives 4 oz 85
  Orange medium 50
  Papaya 4 oz 45
  Pineapple 4 oz 46
  Plums medium 20
  Strawberries 4 oz 26
  Watermelon 4 oz 54
Weight Loss Benefits of Drinking Water
Drinking water and losing weight!
"Drink 8 glasses of water each day" is what we hear all the time but what weight loss benefits do we get from drinking water?

All functions within the body require the presence of water. A well hydrated body enables these functions to occur quickly and efficiently. All chemical processes involve energy metabolism and drinking plenty of water will make us feel more energetic and boost our metabolic rate. 

Water makes your metabolism burn calories faster.
Drinking water is important if you're trying to lose weight, some studies have shown that thirst and hunger sensations are triggered together. If there is a slight dehydration the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving fluid. As most food contains some water, if one doesn't drink much they may be subconsciously driven to eat more to gain the necessary water supply however, you also gain the undesired effects of increased calorie consumption. Drinking more water can help to prevent overeating and benefit weight loss.

If you drink 17-18 glasses of water every day, it can improve the metabolic rate of your body by 40%.
Water therapy not only hastens your weight loss process, but also improves the renal performance, reduces chances of kidney problems and helps to maintain a youthful and healthy skin.

Importance of drinking water in the modern diet
So many new food product created today not only contain high amounts of energy from added sugar and fats, they also contain very little water. Foods today need to be stored for longer periods and foods with a high water content tend to spoil much faster, think about milk, yogurt, eggs, fruits and vegetables. It may be great to think that we can stock our cupboards full of all these tasty foods that last for months, trouble is, it means less water consumption from foods.

If a weight loss diet doesn't allow much food or if food consumption is mainly in the form of processed, TV dinners it may be necessary to drink even more water to help stop strong cravings for food.
 
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