DR. MAHESH KAMAL S NATUROPATH

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1 DR. MAHESH KAMAL S NATUROPATH

2 WEIGHT MANAGEMENT A MEDICAL CONDITION IN WHICH EXCESS BODY FAT HAS ACCUMULATED TO THE EXTENT THAT IT MAY HAVE NEGATIVE EFFECT ON HEALTH.

BMI (kg/m 2 ) CLASSIFICATION FROM UP TO 18.5 UNDERWEIGHT 18.5 25.0 NORMAL WEIGHT 25.0 30.

3 BMI (kg/m 2 ) CLASSIFICATION FROM UP TO 18.5 UNDERWEIGHT NORMAL WEIGHT OVERWEIGHT CLASS I OBESITY CLASS II OBESITY 40.0 & ABOVE CLASS III OBESITY MORBID OBESITY

4 COMPLICATIONS RAISED BMI IS A MAJOR RISK FACTOR FOR NONCOMMUNICABLE DISEASES SUCH AS: CARDIOVASCULAR DISEASES DIABETES MELLITUS MUSCULOSKELETAL DISORDERS CANCERS

5 THE FUNDAMENTAL CAUSE AN ENERGY IMBALANCE BETWEEN CALORIES CONSUMED AND CALORIES EXPENDED. GLOBALLY, THERE HAS BEEN: AN INCREASED INTAKE OF ENERGY-DENSE FOODS THAT ARE HIGH IN FAT; AND AN DECREASE IN PHYSICAL ACTIVITY DUE TO SEDENTARY LIFESTYLE.

6 YOU CAN: LIMIT ENERGY INTAKE FROM TOTAL FATS AND SUGARS INCREASE CONSUMPTION OF FRUIT AND VEGETABLES, LEGUMES, WHOLE GRAINS AND NUTS ENGAGE IN REGULAR PHYSICAL ACTIVITY RESTRICTING MARKETING OF FOODS HIGH IN SUGARS, SALT AND FATS, ESPECIALLY THOSE FOODS AIMED AT CHILDREN AND TEENA GERS EATING HEALTHY FOOD AND SUPPORTING REGULAR PHYSICAL ACTIVITY PRACTICE IN THE WORKPLACE.

7 FAT PERCENTAGE ACCEPTABLE BODY FAT PERCENTAGE DESCRIPTION FEMALE MALE ESSENTIAL FAT 10-12% 2-4% ATHLETES 14-20% 6-13% FITNESS 21-24% 14-17% ACCEPTABLE 25-30% 18-25%

8 DAILY ENERGY REQUIREMENTS ACTIVITY ADULT FEMALE ADULT MALE AT REST (SEDENTARY LIFE STYLE) 1500 K CAL 1800 K CAL MODERATE PHYSICAL WORK 1800 K CAL 2300 K CAL HEAVY WORK 2250 K CAL 3000 K CAL

9 ALL THAT I KNOW DOCTOR JUST TELL ME HOW DO I LOSE WEIGHT??????????

10 OIL INTAKE PER DAY DAILY RECOMMENDED INTAKE OF COOKING OIL FOR AN ADULT IS ABOUT 20G WHICH IS ABOUT 4 TEASPOONS. FOR WEIGHT LOSS DIETLESS THAN 3 TSP OIL PER DAY. SIMILARLY, ANY HEART CONDITION, LESS THAN2 TSP/DAY. THE RECOMMENDED DOSE FOR KIDS IS SLIGHTLY HIGHER - 5 TSP/DAY UNTIL THE AGE OF NINE AND THEN IT REDUCES TO 4.5 TSP PER DAY.

11 COCONUT OIL A 2008 study in the "American Journal of Clinical Nutrition found that participants daily consuming coconut oil lost more fat than others daily consuming olive oil. Thus, it seems that although olive oil results in more weight loss than a standard diet, coconut oil does even better.

12 SPECIFIC BENEFITS OF COCONUT OIL The fats in coconut oil are primarily saturated fats, but they're a different kind, referred to as medium chain triglycerides. These may raise your levels of good cholesterol and aren't digested in the same way as other fats, meaning they're a good source of energy. Additionally, coconut oil has a high smoke point, making it useful when cooking on a high heat.

13 HEALTHY FAT AND UNHEALTHY FAT

14 THE PHRASE HEALTHY FAT USUALLY REFERS TO MONOUNSATURATED AND POLYUNSATURATED FATS (HEART HEALTHY) THEY HELP REDUCE LDL CHOLESTEROL, THE KIND THAT CLOGS YOUR ARTERIES. RESEARCH ALSO SHOWS THEY CAN BENEFIT INSULIN AND BLOOD SUGAR LEVELS, DECREASING THE RISK OF TYPE 2 DIABETES.

15 UNHEALTHY FATS ARE TRANS FATS THEY RE LISTED AS PARTIALLY HYDROGENATED OILS. MOST ARE ARTIFICIAL AND RAISE YOUR LDL CHOLESTEROL WHILE LOWERING YOUR HDL CHOLESTEROL. IT INCREASE YOUR RISK OF DEVELOPING HEART DISEASE, STROKE, AND HAS A HIGHER RISK OF TYPE 2 DIABETES.

16 SOURCES OF HEALTHY FATS: AVOCADO ALMONDS WALNUTS AND PISTACHIOS NUT AND SEED BUTTER OLIVES AND OLIVE OIL GROUND FLAX SEED TOFU SOYA SUNFLOWER SEEDS CHIA SEEDS DARK CHOCOLATES

17 SLEEP WHEN YOU DON'T SLEEP ENOUGH, YOUR CORTISOL LEVELS RISE. THIS IS THE STRESS HORMONE THAT IS FREQUENTLY ASSOCIATED WITH FAT GAIN. CORTISOL ALSO ACTIVATES REWARD CENTERS IN YOUR BRAIN THAT MAKE YOU WANT FOOD. AT THE SAME TIME, THE LOSS OF SLEEP CAUSES YOUR BODY TO PRODUCE MORE GHRELIN. SLEEP CONTROLS YOUR DIET POOR SLEEP CHANGES YOUR FAT CELLS LACK OF REST MAKES YOU CRAVE FOOD

18 REDUCE YOUR STRESS LEVELS STRESS INCREASES BMI AND WAIST/HIP RATIO, DYSLIPIDEMIA AND LEAD TO AUTONOMIC DYSFUNCTIONS AND INCREASE INCIDENCE OF CARDIOVASCULAR DISEASE.

19 WEIGHT MANAGEMENT THROUGH YOGA YOGIC KRIYAS YOGANIDRA SURYA NAMASKARS ASANAS PRANAYAMA RELAXATION TECHNIQUES

20 YOGA HAS AN IMPORTANT ROLE TO PLAY IN THE TREATMENT OF OBESITY. YOGA TECHNIQUES AFFECT BODY, INTERNAL ORGANS, ENDOCRINE GLANDS, BRAIN, MIND AND OTHER FACTORS CONCERNING BODY - MIND COMPLEX. VARIOUS YOGA TECHNIQUES CAN BE PRACTICED EFFECTIVELY TO REDUCE THE WEIGHT AND ACHIEVE NORMAL HEALTHY CONDITION OF BODY AND MIND.

21 YOGIC KRIYAS (CLEANSING TECHNIQUES) KAPALA BHATI JALANETI AND RUBBER NETI VAMANA DHOUTHI AGNISAR SHANKHA PRAKSHALANA

22 IT MAKES THE PRACTITIONER FIT AND PROPORTIONATE. THIS DYNAMIC EXERCISE DEVELOPS STRONG MUSCLES AND JOINTS. MANY RESEARCH SHOWS A SIGNIFICANT REDUCTION OF WEIGHT WITH THE PRACTISE OF SURYA NAMASKARS

23 ASANAS YOGA POSITIONS OR POSTURES ARE ESPECIALLY USEFUL TO REDUCE THE FATS IN VARIOUS PARTS. IT IMPROVES FUNCTIONING OF INTERNAL ORGANS, STRENGTHENING HEART, LUNGS, KIDNEYS, EXCRETORY & REPRODUCTIVE ORGANS. REGULAR PRACTICE BUILDS STRENGTH IN MUSCLES. ASANAS CAN ALSO BE PRACTICED WITH FAST SPEED, LIKE EXERCISE OR THE PRACTITIONER MAY INCREASE REPETITIONS INSTEAD OF MAINTAINING THE ASANA FOR LONG.

24 PRANAYAMA ONE HAS TO BE AWARE OF THE BODY MOVEMENTS AS WELL AS THE BREATHING. PRANAYAMA INCREASES OUR ALERTNESS IN OUR DAY TO DAY ACTIVITIES, MOST IMPORTANTLY OUR FOOD HABITS AND HENCE IT CAN BALANCE THE FAT IN THE BODY. THE PRACTICE OF YOGIC BREATHING TECHNIQUES IS AN EFFECTIVE WAY TO REDUCE BODY FAT AND DEVELOP A SLIM BODY. BHASTRIKA, SURYANULOMAVILOMA (RIGHT NOSTRIL BREATHING), NAADISHODHANA ARE THE ADVISED PRACTICES.

25 NATUROPATHY TREATMENTS BATHS LIKE FULL IMMERSION BATH, HIP BATH ETC, PACKS LIKE CASTOR OIL PACK, G.H. PACK & KIDNEY PACK MASSAGES TO MOBILSE FAT CELLS STEAM / SAUNA BATHS

, ALL IMMERSION BATHS HELPS REDUCE THE INSULIN RESISTANCE AND

26 FULL IMMERSION BATHS JACUZZI / UNDER WATER / GRADUAL IMMERSION BATH / OXYGEN BATH ETC., ALL IMMERSION BATHS HELPS REDUCE THE INSULIN RESISTANCE AND ENHANCES THE POSSIBILITY OF REDUTION OF WEIGHT AND BLOOD SUGAR LEVES (IN OBESE & DIABETIC PATIENTS)

27 COLD HIP BATH RELIEVES CONSTIPATION CURES INDIGESTION ENHANCES THE FUNCTION OF ELIMINATIVE ORGANS

28 CASTOR OIL PACK

29 CASTOR OIL PACKS HELPS IN IMPROVING LIVER DETOXIFICATION NATURALLY SUPPORT UTERINE AND OVARIAN HEALTH IMPROVE LYMPHATIC CIRCULATION AND REDUCE INFLAMMATION. KEEP CASTOR OIL ON A PIECE OF CLOTH ON THE SKIN FOR AT 45 MINS WITH A HEAT SOURCE TO STIMULATE LYMPH AND LIVER FUNCTION.

31 MASSAGE IS SOFT MANUAL PRESSURE AND MOVEMENT ON THE BODY TISSUE. IT ENCOURAGES HEALING, RELIEVING THE TENSION, STRESS & PAIN, STIMULATING NERVES AND SOOTHING YOUR MUSCLES. A POSITIVE EFFECT ON YOUR MUSCLE-BUILDING CAPABILITIES AND FITNESS LEVELS, WHICH IN TURN INCREASES YOUR CAPACITY TO CONTROL OR LOSE WEIGHT. HEALTHY STRONG MUSCLES BURN MORE CALORIES AND GIVES YOU THE ABILITY TO PARTICIPATE IN ALL SORTS OF SPORTS AND ACTIVITIES.

32 ACCORDING TO SOME RESEARCH STUDIES, MASSAGE BREAKS THE FAT CELLS IN THE SUBCUTANEOUS TISSUE SO THAT FAT EXUDES AND BECOMES ABSORBED. IN THIS WAY, COMBINED WITH PROPER NUTRITION AND EXERCISE, MASSAGE MAY ACTUALLY HELP IN WEIGHT LOSS. REGULAR MASSAGE IS JUST AS IMPORTANT A COMPONENT AS REGULAR WORKOUT AND CORRECT NUTRITION IN ANY COMPREHENSIVE FITNESS AND WEIGHT LOSS PROGRAM, MASSAGE IS AN ESSENTIAL PART OF ANY BALANCED LIFESTYLE.

33 WEIGHT LOSS OR FLUID LOSS????!!!! WHEN YOU SWEAT, YOU DON'T LOSE FAT: YOU LOSE FLUID AS YOU BECOME DEHYDRATED. THE WEIGHT YOU LOSE FROM DEHYDRATION WILL COME BACK AS SOON AS YOU DRINK MORE FLUIDS. DON'T LET YOUR RELUCTANCE TO PUT ON WEIGHT KEEP YOU FROM REHYDRATING EXCESSIVE DEHYDRATION MAKES YOU FEEL DRAINED AND WEAK, AND PROLONGED DEHYDRATION CAN BE FATAL.

35 HOME REMEDIES

36 BANANA The fibre content in banana keeps a check on your level of appetite and prevents you from munching down on unhealthy food that can result in weight gain

37 HONEY AND LEMON HONEY AND LEMON TOGETHER WORK WONDERS FOR CONTROLLING THE BODY WEIGHT. TAKE A GLASS OF LUKEWARM WATER. ADD A TSP OF HONEY, 3 TBSP OF LEMON JUICE AND A PINCH OF BLACK PEPPER TO IT. MIX IT WELL AND DRINK IT EVERY MORNING. IT ACTS AS A NATURAL WEIGHT LOSS DRINK.

38 GREEN TEA GREEN TEA IS A POWERFUL ANTIOXIDANT THAT BURNS THE STUBBORN AND RIGID FATS, IF CONSUMED REGULARLY. TO HAVE THE REAL BENEFITS FROM IT, DRINK IT WITHOUT SUGAR.

39 BOTTLE GOURD BOTTLE GOURD IS RICH IN FIBERS AND HAS ZERO FAT CONTENT. MOREOVER, IT KEEPS YOUR STOMACH FILLED FOR HOURS WHILE KEEPING IT SOOTHED. YOU CAN CONSUME IT IN THE LIQUID FORM, LIKE JUICE, OR EVEN COOK A VEGETABLE OUT OF IT.

40 APPLE CIDER VINEGAR APPLE CIDER VINEGAR HAS BEEN PROVEN TO BENEFIT IN WEIGHT LOSS. MIX APPLE CIDER VINEGAR WITH WATER (1&1/2 TABLE SPOON WITH HALF CUP WATER).

41 PARSLEY PARSLEY IS AN EXCELLENT FEED FOR YOUR KIDNEYS AS IT DETOXIFIES THEM WHILE KEEPING THEM HEALTHY. IT IS ALSO HELPFUL FOR YOUR STOMACH AS IT SOOTHES AND GIVES A FULLER FEELING. SO, IT IS AN EXCELLENT METHOD TO CUT DOWN ON CALORIES AND BURN FAT IN YOUR BODY.

42 CRANBERRIES CRANBERRIES ARE AN EXCELLENT SOURCE OF VITAMIN C AND GREAT ANTIOXIDANTS THAT NOT ONLY HELPS TO PREVENT THE FORMATION OF FREE RADICALS, BUT ALSO KEEP A CHECK ON YOUR WEIGHT. CONSUME CRANBERRY JUICE ON A REGULAR BASIS FOR MIRACULOUS RESULTS.

43 CABBAGE CABBAGE CONTAINS TARTARIC ACID THAT PREVENTS SUGAR AND CARBS FROM GETTING CONVERTED INTO FATS. EATING A BOWL PLENTIFUL OF CABBAGE WILL HELP YOU TO BURN FATS FROM THE STUBBORN AREAS, LIKE BELLIES AND THIGHS.

44 FINGER MILLETS (RAGI) RAGI IS A RICH SOURCE OF IRON, CALCIUM, PHOSPHOROUS, VITAMIN B1 AND B2. IT CURBS YOUR APPETITE.

45 TOMATOES EAT 1 OR 2 TOMATOES IN BREAKFAST. IT WILL HELP YOU TO KEEP YOUR BODY WEIGHT UNDER CHECK.

46 CUCUMBER CUCUMBER CONTAINS 90% WATER AND IS HELPFUL IN BREAKING FAT CELLS. SO, EAT LOTS OF CUCUMBER. IT S A NATURAL REMEDY FOR WEIGHT LOSS.

47 CARROT CARROT IS ALSO A GOOD REMEDY FOR LOSING EXTRA FLAB. DRINK A GLASS OF CARROT JUICE AS THE FIRST THING IN THE MORNING.

48 PAPAYA FOR QUICK WEIGHT LOSS, HAVE PAPAYA ON AN EMPTY STOMACH, EARLY IN THE MORNING. BESIDES KEEPING YOUR WEIGHT UNDER CHECK, IT ALSO HELPS IN REMOVING GASTRIC PROBLEMS.

49 FENNEL SEEDS ARE ONE OF THE BEST HERBAL REMEDIES FOR WEIGHT LOSS. SIP ON A CUP OF FENNEL SEED TEA 15 MINUTES BEFORE HAVING A HEAVY MEAL. IT WILL HELP TO CURB YOUR APPETITE.

50 CINNAMON TEA WORKS DIRECTLY ON THE MUSCLE CELLS TO FORCE THEM TO REMOVE SUGAR FROM THE BLOODSTREAM, WHERE IT IS CONVERTED TO ENERGY REPAIRS THE RECEPTORS SO THEY ARE ONCE AGAIN RESPONSIVE TO INSULIN LOWER YOUR BAD CHOLESTEROL (OR LDL) ANTIFUNGAL, ANTIBACTERIAL, AND EVEN ANTIVIRAL PROPERTIES

52 START WITH ANY VEGETABLE JUICE IN THE MORNING BREAKFAST: WITH OAT MEAL OR ANY CEREAL BREAKFAST OR IDLI / UPMA / UTTAPPAM IN LIMITED QUANTITY

53 BRUNCH: WITH NUTS AND DRY FRUITS FOR LUNCH: REPLACE ROTI AND RICE WITH MILLETS / KINWA AT LEAST 4 DAYS A WEEK AND EAT WITH LOTS OF VEGETABLE AND A BOWL OF DAL

54 3 HOURS POST LUNCH: YOGHURT WITH CHIA SEEDS OR TOFU OR PEANUTS (HANDFULL) OR SPROUTS EVENING SNACK: FRUITS OR FRUIT JUICE OR FRUIT SALAD

55 DINNER: WITH DAL SOUP AND DRY SABJI OR SALADS BEFORE SLEEP: 1 GLASS OF MILK (IF REQUIRED)

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist. San Francisco California, UNITED STATES

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist. San Francisco California, UNITED STATES NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Thyroid hormones help control your growth, repair and metabolism. As a result, people who suffer from hypothyroidism may experience tiredness,