Weight Redocing

Tormeric : CurcumIn, LIe ucLIve componenL oI LurmerIc, Is un objecL oI reseurcI owIng Lo ILs properLIes LIuL
suggesL LIey muy IeIp Lo Lurn oII cerLuIn genes LIuL cuuse scurrIng und enIurgemenL oI LIe IeurL. ReguIur InLuke
muy IeIp reduce Iow-densILy IIpoproLeIn (D) or bud cIoIesLeroI und IIgI bIood pressure, Increuse bIood
cIrcuIuLIon und prevenL bIood cIoLLIng, IeIpIng Lo prevenL IeurL uLLuck.
Curdumom : TIIs Is u LIermogenIc Ierb LIuL Increuses meLuboIIsm und IeIps burn body IuL. Curdumom Is
consIdered one oI LIe besL dIgesLIve uIds und Is beIIeved Lo sooLIe LIe dIgesLIve sysLem und IeIp LIe body
process oLIer Ioods more eIIIcIenLIy.
Chillies : oods conLuInIng cIIIIIes ure suId Lo be us Ioods LIuL burn IuL. CIIIIIes conLuIn cupsuIcIn LIuL IeIps In
IncreusIng LIe meLuboIIsm. CupsuIcIn Is u LIermogenIc Iood, so IL cuuses LIe body Lo burn cuIorIes Ior zo
mInuLes uILer you euL LIe cIIIIIes.
Corry leuves : ncorporuLIng curry Ieuves InLo your duIIy dIeL cun IeIp you Iose weIgIL. TIese Ieuves IIusI ouL
IuL und LoxIns, reducIng IuL deposILs LIuL ure sLored In LIe body, us weII us reducIng bud cIoIesLeroI IeveIs. I you
ure overweIgIL, IncorporuLe eIgIL Lo 1o curry Ieuves InLo your dIeL duIIy. CIop LIem IIneIy und mIx LIem InLo u
drInk, or sprInkIe LIem over u meuI.
Gurlic : An eIIecLIve IuL-burnIng Iood, gurIIc conLuIns LIe suIpIur compound uIIIcIn wIIcI Ius unLI-bucLerIuI
eIIecLs und IeIps reduce cIoIesLeroI und unIeuILIy IuLs.
Mosturd oil : TIIs Ius Iow suLuruLed IuL compured Lo oLIer cookIng oIIs. L Ius IuLLy ucId, oIeIc ucId, erucIc ucId
und IInoIeIc ucId. L conLuIns unLIoxIdunLs, essenLIuI vILumIns und reduces cIoIesLeroI, wIIcI Is good Ior LIe
IeurL.
Cubbuge : Ruw or cooked cubbuge InIIbILs LIe conversIon oI sugur und oLIer curboIydruLes InLo IuL. Hence, IL
Is oI greuL vuIue In weIgIL reducLIon.
Moong dul : TIe beun sprouLs ure rIcI In VILumIn A, B, C und E und muny mIneruIs, sucI us cuIcIum, Iron und
poLussIum. L Is recommended us u Iood repIucemenL In muny sIImmIng progrummes, us IL Ius u very Iow IuL
conLenL. L Is u rIcI source oI proLeIn und IIbre, wIIcI IeIps Iower bIood cIoIesLeroI IeveI. TIe IIgI IIbre conLenL
yIeIds compIex curboIydruLes, wIIcI uId dIgesLIon, ure eIIecLIve In sLubIIIsIng bIood sugur und prevenL ILs rupId
rIse uILer meuI consumpLIon.
Honey : L Is u Iome remedy Ior obesILy. L mobIIIses LIe exLru IuL deposILs In LIe body uIIowIng IL Lo be uLIIIsed
us energy Ior normuI IuncLIons. One sIouId sLurL wILI ubouL 1o grums or u LubIespoon, Luken wILI IoL wuLer
eurIy In LIe mornIng.
Bottermilk : L Is LIe somewIuL sour, resIduuI IIuId LIuL Is IeIL uILer buLLer Is cIurned. TIe probIoLIc Iood
conLuIns jusL z.z grums oI IuL und ubouL qq cuIorIes, us compured Lo wIoIe mIIk LIuL conLuIns 8.q grums IuL und
1; cuIorIes. ReguIur InLuke provIdes LIe body wILI uII essenLIuI nuLrIenLs und does noL udd IuLs und cuIorIes Lo
LIe body. L Is LIus IeIpIuI In weIgIL Ioss.
















Weight Increuse

ul {ried Beuns)
HIgIesL cuIorIes ure Iound In Soybeuns, IoIIowed by CIIckpeus
Soybeuns Cooked In pIuIn wuLer: zq8 CuIorIesJcup
CIIckpeus Cooked In pIuIn wuLer: z68 CuIorIesJCup
CIoIuy (CIIckpeus) ure common In NorLI ndIu.
OLIer common Iegumes vury zo Lo z1 CuIorIes per cup.
DuI ure u mujor source Ior proLeIn In VegeLurIun dIeL. L Is uIso IIgI In IIber und nuLrILIon.

oodh uhi {uiry Prodocts)
DuIry producLs provIde muny nuLrIenLs LIuL ure uvuIIubIe onIy In meuLs.
or weIgIL guIn, euL one cup oI DuII (yogurL) every duy Lo IeIp wILI InLesLInes.
n uddILIon you Iuve one Lo Lwo more cups oI mIIk or equIvuIenL In LIe Iorm oI Puneer or CIeese every duy.
To Increuse cuIorIes, udd 1 TubIespoon oI Dry mIIk Lo One cup oI MIIk
You muy uIso muke NuL mIIk, by cookIng MIIk und Ground AImonds und PIsLucIIo, sweeLened wILI Ioney.
ReguIur mIIk producLs ure IIgI In cuIorIe LIun LIe Iow-IuL or IuL-Iree producLs. or weIgIL guIn progrum, you cun sLurL
ouL wILI reguIur mIIk producLs, und swILcI over Lo Iow-IuL producLs uILer you Iuve meL your gouIs.

Rice {Chuwul)
Use Brown BusmuLI RIce. L Ius IIgI cuIorIes, IIgI IIber, und IIgI mIcronuLrIenLs.
RIce, RIce Zurdu, KIeer, KIIcIrI, dII
You cun udd u IoLs oI nuLs und drIed IruILs Lo RIce Zurdu, KIIcIrI, und KIeer Ior Increused cuIorIes.

Breuds {Roti)
Muke RoLI wILI wIoIe-gruIn wIeuL or Durum IIour. Durum IIour Ius IIgIer cuIorIes
You cun Increuse cuIorIes by uddIng IoIIowIng Lo ALLu Lo muke dougI
Ground soybeuns
Ground NuLs, Iuxseeds
MIx wILI MIIIeL (Bujru or Jowur), or BuckwIeuL (KuLLu)

Vegetuble Corry {Sobzi)
SLurcIy vegeLubIes ure IIgI In CuIorIes. CoIorIuI und IeuIy vegeLubIes ure IIgI In nuLrILIon. or exumpIe In 'PoLuLo und
SpInucI' curry, PoLuLoes wIII conLrIbuLe more Lowurds cuIorIes und SpInucI wIII conLrIbuLe more nuLrILIon. EuL u IoL oI
SweeL PoLuLoes (SIukurkundI), sLurcIy vegeLubIe IIgI In cuIorIes, IIgI In IIber und IIgI In nuLrILIon.
SLurcIy vegeLubIes ure: BeeLs, BuLLernuL SquusI (ndIun PumpkIn Kuddu), CurroLs, Corn, Green Peus, Imu Beuns,
PIunLuIn, PoLuLoes, SweeL PoLuLoes

You cun Increuse cuIorIes by uddIng wIeuL-germ, creum, KIoyu, und Puneer.
Vegeturiun diet shoold inclode one cop oI ruw Vegetubles or Iroits Ior enzymes to help with digestive
system

Iroits
EuL dense IuIIy rIpe IresI IruILs. Dense IruILs Iuve IIgIer cuIorIes LIun wuLery IruILs. Pupuyu Is u preIerred IruIL. OLIer
dense IruILs ure: Avocudo, Bununus, Peurs, PIneuppIe.
Vegeturiun diet shoold inclode one cop oI ruw Vegetubles or Iroits Ior enzymes to help with digestive
system

EuL drIed IruILs, exumpIe: RuIsIns, DuLes, AprIcoLs. TIese ure IIgI IIber IIgI cuIorIe
EuL cunned IruILs In Ieuvy syrup IncIudIng Murubbu

Beveruges
Gurum CIuI (MusuIu CIuI) mude wILI creum und Ioney
NuL MIIk (MIIk und powdered nuLs cooked und sweeLened)
TIunduI MIIk und NuLs coId beveruge

Iuts[Oils
AvoId LrunsIuLs (VunuspuLI, DuIdu, HydrogenuLed CoconuL oII)
Use suLuruLed IuLs In moderuLIon (GIee, BuLLer, VIrgIn CoconuL oII)
Use PIunL oIIs. PreIerred oIIs ure MusLurd, CunoIu
Nots
NuLs ure IIgI In IuLs und cuIorIes. cun pIuy u vILuI roIe In guInIng weIgIL. CIoose NuLs Ior NuLrILIon. CusIews ure IIgI
In IuLs. AImonds ure IIgI In VILumIn E. WuInuLs PIsLucIIos und Iuxseeds ure IIgI In Omegu und IIber.
EuL Mewu (ndIun versIon oI TruII mIx) combInuLIon oI NuLs und drIed IruILs. Mewu mukes exceIIenL HIgI cuIorIes
HIgI Iber HIgI NuLrILIon snuck Lo guIn weIgIL.






8educe
O Avold oorl LaL ChapaLLl
O Avold Masala uosa LaL laln uosa
O Avold 8lce Lo some exLenL Pave more of Creen vegeLables
O Avold ual LaL vegeLable Sabzls
O Avold lce Creams LaL sugar free lce Creams
O Avold naan LaL 8oLl
O Avold apadum LaL apad
O Avold ldly LaL Soo[l ldll
O Avold Chee use ollve oll
O Avold Cheese use laL lree Cheese
O Avold Cream use laL free cream
O Avold Poney use Sugar Syrup
lnsLead of eaLlng 3 blg meals eaL 3 small meals
BeIow 18.5 Underweight
18.5 -24.9 NormaI
25 - 29.9 Overweight
30 & Above Obese