SEASONAL PHASE (MONSOON) GUIDELINES
Rains are here and with change in season the body also changes the way it works. Food plays a very important role in adapting to the changing seasons. Right food choices can enhance your health and weight loss while wrong choices can make us prone to infections which are commonly seen in the rainy season. During monsoon the digestive capability of our body goes down which in turn lowers our metabolic rate. Indigestion, low immunity, hyperacidity, skin problems, other infections and hair loss are generally observed in this season. The guidelines below will help in maintaining the health and promote weight loss
- Home cooked food: Prefer food that are home cooked. Avoid food prepared outside or in raw forms. Steamed salads, sprouts, soups, whole fresh fruits should be preferred. Non-vegetarians can prefer stews and soups rather than heavy gravies and fries which would be hard to digest.
- Herbs and Spices: Add herbs and spices like ginger, turmeric, pepper, basil, garlic, hing, jeera, coriander, dry ginger powder (sonth) into your diets to improve digestion and immunity
- Food Safety: Wash fruits and vegetables thoroughly in 2% salt water or 10% white vinegar solution to remove germs, dirt and pesticide residue. During rains excessive moisture attacks dirt and germs on the outer surface.
- Water intake: Drink enough of boiled or filtered water. Carry your bottle of water if you are stepping out and avoid drinking outside.
- Grains such as wheat, barley, oats, corn in any form, chickpea flour, oat meal can be incorporated into the major meals for this season.
- Vegetables: Eat seasonal vegetables and herbs like snake gourd, bottle gourd, yam, beans, carrots, apple gourd (tinda), parwal, cluster beans. Bitter vegetables like fenugreek, karela, turmeric helps in lowering infections.
- Fruits: Eat plenty of fruits that are seasonal and available locally. Unseasonal fruits will have lots of pesticides and may be prone to infestations. Fruits to incorporate this monsoon:
- Jamun, a low calorie fruit with many medicinal benefits.
- Litchis are rich in vitamin C that can help to increase immunity. The polyphenols oilgones have antioxidant and anti-influenza properties. Litches will benefit your skin and aid in weight loss.
- Plums: Plums are rich in vitamin C that help in preventing infections. High in fiber and good for digestion.
- Cherries: Cherries are rich in antioxidants which act as anti-inflammatory agents.
- Peaches: A low calorie fruit with good amount of Vitamin A and vitamin C which is essential for healthy skin in the monsoon and also boosts the immunity.
- Apples, Guavas and Pears: High in fiber, phytonutrients and low on calories.
- Pomegranate and Papaya: Rich in fiber and antioxidants
- Exercise in Rains:
- Rains might hinder your outdoor activities but by smart planning you can continue exercising. Lack of exercise can lower your metabolic rate and affect your weight loss.
- Join gym/ dance classes/ Zumba or yoga classes which are conducted indoor. You can also use your treadmill or elliptical to workout at home.
- Try to be more active at your office and home.
- Hot Teas:
Rains bring to our mind a cup of hot tea or cocoa. Enjoy the teas two to three times a day that are recommended in your diet to which not only increase the metabolic rate and help in weight loss but also has prevent seasonal colds and flu. Consume Teatox and hibiscus Tea
- Foods to Limit or Avoid:
- Limit or Avoid green leafy vegetable: Leafy greens grow close to the ground and tend to have lot of dirt. They are tough to clean and difficult to digest during monsoon.
- Avoid Eating out: Avoid food cooked outside or food exposed to the atmosphere as they tend to pick up germs and also lose their nutritional quality. If you have to eat out choose a place where food is hygienically cooked and maintained.
- Avoid Uncooked and stored food: Avoid uncooked food, salads or sprouts. Instead steam or saute them for better digestion. Avoid foods that are stored in the refrigerator for long.
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 .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.
And most important, have a positive attitude and follow the program religiously 🙂
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.
Guidelines on how to consume Products
- You can have 1-1.5 tsp of Tru Fibre (Super Fibre) daily before meal. It can be had in either buttermilk or water. Depending on your comfort, you can have it either before lunch or dinner or both. It is a Free Food.
- Consume 10 ml of Tru Juice (Super Juice) with water (50-100 ml) at room temperature. Ideally have it in the early morning. After few days, it can be consumed without water as per your comfort.
- Take Trifala with lukewarm water or regular water before bedtime.
- If you can eat eggs, try and have eggs on 3-4 days during detox. 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).
- 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.
- Because of lack of gluten, gluten free rotis would be little difficult to make. You are advised to make it with warm water. Prepare rotis immediately before consumption.
- 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.
- You might not like the taste of 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.
- Chew slowly and eat properly without much disturbance.
- 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.
- Use smaller plates and other containers to cut on the portion size.
- Eat more when you are more active. Eat less, when you are less active.
- 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 6 in the evening.
- Reduce your stress level. Stress is a big factor leading to weight gain.
- 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.
- There are certain free Foods in the program (e.g. Teatox, WOW drink, buttermilk, vegetable juice, egg whites, coconut water, etc.). You can have these foods anytime without worrying whether it is a part of your meal plan.