Guidelines for Trial Phase
- Eat your first meal within 30-60 minutes of getting up. And it should not be tea/coffee. Ideally, it should be a fruit/seeds/nuts/juice.
- Eat more when you are very active. Eat less, when you are less active.
- Chew slowly and eat properly without much disturbance.
- Incorporate one fruit in your daily diet. Fruit should not be taken after a meal. Fruit should be taken as a stand alone small meal. Preferably in the morning/mid morning snacks. Fruit should be avoided after 6pm. Avoid fresh fruit juices as well.
- Reduce your stress level. Stress is a big factor leading to weight gain.
- If you are eggetarians, try and have eggs on 2 – 3 days in a week. If you have high cholesterol (or are hypertensive), then restrict it to 2 whole eggs per week, otherwise 4 whole eggs per week (can have more egg whites).
- If your BMI is greater than 30, then you should consume two bowls of dal/legume preparation/curries. Ideally do not increase consumption of carb, but use healthier foods to fill your stomach.
- Make maximum use of free Foods in the Truweight program like Teatox/Green Tea, buttermilk, vegetable juice with pulp, egg whites, coconut water. You can have these foods anytime without worrying whether it is a part of your meal plan.
- Try to reduce tea/coffee or substitute it with teatox/herbal teas without sugar. If you are addicted to it, then have one small cup and then gradually move towards teatox/green tea.
- If possible go for gluten free for some days. Gluten is the protein present in wheat and its products and barley. They acts as glue that holds food together. It is the sticky substance that gives softness to our chapati’s.
- Include one glass of vegetable juice (along with pulp) in your daily breakfast. How to have Vegetable Juice: Please be very careful not to strain the pulp. Vegetable juice should be had with pulp as pulp contains fibre.
- Start consuming brown rice / red rice/ semi polished rice/ hand pound rice. You might not like the taste of brown rice / red rice semi polished or hand pound rice initially, but give it some time. It takes 21 days usually to accept any new taste and after that you will start loving it. And believe us, it would be one of the healthiest changes that you will be making to your diet. If you have eaten brown rice before you can continue to eat it if not start with semi-brown or hand pound rice.
- Initially, you are also advised to make some dish out of brown rice to improve the taste e.g. biryani, lemon rice, curd rice. Refer our website for few recipes (www.truweight.in). If you are eating brown rice for the first time, then make sure that it is cooked well and you begin with a small quantity and then increase the quantity. Less than 1% of people might face some digestion problem because of its higher fiber content, but then there is nothing to worry. Your body will get used to it with time. Your body needs fibre and with detox and probiotics, your digestion will improve.
Ten Commandments of Truweight
- Drink 2-3 litres of water daily & sleep for 7-8 hours.
- Stop counting calories; instead focus on nutrient value of food. An apple is anyday better than a 200ml bottle of cola even though it has more calories.
- Follow Truweight Plate during lunch/dinner: 50% vegetables, 25% carbs, 25% protein. For carbs, don’t just rely on wheat & rice and have variety of whole grains and millets.
- Consume 25-40 gms of fibre daily and 0.7-1 gm of protein for every kg of ideal body weight.
- Make dinner as light as possible. Try to go for grain free on few days. Gap between dinner and sleep should be 2-3 hours.
- Include buttermilk, coconut water, vegetable juice, sprouts, salad on a daily basis.
- Gap between 2 meals should not be more than 3.5 hours.
- Include good fat in diet like nuts, seeds. Cut down on oil, it should not be more than 2-3 tsp every day if you are trying to lose weight. Use cold pressed oil instead of refined oils.
- Get medical tests done to know your nutritional deficiency and hormonal imbalance. Discuss the reports with your dietician.
- Eat Super Foods. They are designed after years of research, combining best of Super Foods. They are also high in protein and fibre and very rich in nutrient value.
Regular exercise is an important detoxing tool. Exercise helps to relieve stress and increases the flow of oxygen to the brain. It stimulates our bodies to shed toxins and strengthen bones and muscles. Try to incorporate 30 minutes of physical exercise, 3-5 times a week.
Learn some healthy recipes
Healthy weight loss starts from kitchen. And if you cannot get tasty food, we can assure you that your weight loss journey will not last for a long time. And we can also assure you that healthy food habits do not have to be boring and mundane. There are hundreds of interesting recipes that you can delight both your taste buds and waistline. It is very important to learn these recipes for a sustained and happy weight loss journey. Visit our website for good recipes (www.truweight.in/blog). Remember, weight loss journey does not have to be a torture, it is not about deprivation. It is about being happy and your good health.