In the weight loss journey normally it is expected that a person loses weight on change of diet and lifestyle. How much weight is lost by an individual depends upon his body metabolism, the fat content in the body and the rigor of detoxing the body during the weight loss process.
The regimen of low carbohydrates intake coupled with more intake of fiber, makes it possible for a person to lose weight. Carbohydrates are converted by the body into glucose and higher the glucose produced by the body, more are the chances that it will affect the liver, pancreas and heart through insulin resistance. Carbohydrates are nothing but starch which can be converted by the digestive system into glucose quickly. Where a person is suffering from insulin resistance, excess intake of carbohydrates and consequent creation of excess glucose, results in excess blood glucose leading to type 2 diabetes over a period of time.
Now the question is how much of weight can be lost by a person? For this we should first know the Body Mass Index (BMI) which categorizes who is under weight, normal weight, over weight or obese.
BMI CHART
| BMI | CATEGORY |
|---|---|
| 18.5 or less | UNDERWEIGHT |
| 18.5 TO 24.9 | NORMAL WEIGHT |
| 25 TO 29.9 | OVER WEIGHT |
| 30 TO 34.9 | OBESE |
| 35 TO 39.9 | HIGHLY OBESE |
| 40 AND ABOVE | EXTRMELY OBESE |
How to calculate BMI?
Use the following formula :
Your current body weight in kgs divided by height in meters raised to 2. For example: if my current body weight is 70 kgs and my height in cms is 162. First convert the height into meters viz., 1.62 mtrs. Now (1.62)x(1.62) = 2.6244. Now calculating BMI = 70 divided by 2.6244 = 26.67. My current BMI will be 26.67 falling into the Overweight category.
In addition to the Body Mass Index, another indicator of obese is the waist size. Where the waist size (below the navel area) is more than 40 for male, and more than 35 for female, they are considered as obese with attendant problems.
By adopting the lifestyle change suggested by Diabetes Free Forever, a person loses weight in the first 4 months of the reversal treatment. This weight loss can be either by way of fat loss or muscle loss. The loss may range from 2 kgs to 20 kgs or more depending upon the body mass and body fat of the person.
Where the weight loss is higher, the person looks leaner with loss of muscle and fat.
Factors causing weight loss or muscle loss :
| Sr.No. | Factors responsible |
|---|---|
| 1 | Decreased insulin production or insufficient production of insulin |
| 2 | Uncontrolled diabetes. |
| 3 | Hormonal disorder – decreased Testosterone level in men |
| 4 | Hyperthyroidism |
| 5 | Nutritional Deficiency |
| 6 | Unhealthy eating |
| 7 | Higher Cortisol level on account of stress |
| 8 | Long term use of Metformin. |
Indicators of Muscle Loss :
| Time | Indicators |
|---|---|
| 1 | Low energy |
| 2 | Slower walking speed |
| 3 | Decreased strength |
| 4 | Unintentional weight loss |
| 5 | Fatigue |
| 6 | Weakness |
How to increase weight ?
| Serial | Description |
|---|---|
|
|
Set a weight gain goal in a healthy way |
|
|
Practice regular exercises particularly weight training to gain muscle and weight |
|
|
Slowly increase your meal |
|
|
Set Alarm to remind yourself to eat |
|
|
Drink 10 to 12 glasses of water every day to keep you hydrated |
|
|
Consume healthy snack like fruit and nuts between meals. |
|
|
Multivitamins are the best option to improve your bone, muscle and joint health as advised by the panel doctor. |
|
|
Make changes in your diet and eating habits |
|
|
Be patient and consistent |
|
|
Get sound sleep of 6 to 7 hours daily. |
|
|
Add healthy fats and oils in your diet like olive oil, healthy vegetable oils like sunflower, soya, groundnut, ricebran oil, Peanut butter, seeds like sunflower, pumpkin, flax seeds, Nuts like almond, walnut, peanuts, cashew. Change oil every three months. |
|
|
Eat fish, eggs and chicken. |
|
|
Increase your Protein intake like Whey Protein, Soya Protein, Hydrolysed Whey, Egg Protein, and Energy bar. |
Diet Plan for weight gain :
| Event | Timing | Diet Plan |
|---|---|---|
| Morning | 6.30 am to 7.00 am | 4 soaked almonds + 1 walnut Black tea or black coffee |
| Breakfast | 7.30 am to 8.30 am | Fortified smoothie (100 to 150 ml) OR 2 fruits like Elichi banana and Apple/Kiwi OR 2 boiled eggs |
| After Workout | 10.30 am | 1 cup Dhalia OR Sprout Paratha OR moong Chila OR Tofu Paratha, and Whey protein OR D Protein OR Soya Protein powder with water as protein shake. |
| Lunch | 12.30pm to 1.30pm | 100 gm salad (Reduce the quantity of salad from 250 gms as applicable to others) with grated coconut as garnish, 2 chapatis and 1 wati dal OR rajma OR mix dal OR tuna fish curry OR 2 chapatis and 2 bowls of Usal |
| Evening | 4.00pm to 5.00pm | Oats or 2 table spoon of seeds (sunflower and pumpkin seeds) OR Tofu salad OR Fortified Smoothie OR Sweet Potato |
| Dinner | 7.30pm to 8.30pm | Dal soup OR Chicken soup + Rajma Rice OR Black Chana plus rice OR 2 chapatis and 2 bowl chicken curry/fish curry. |
7 days workout routine to build muscles :
| Day | Activity |
|---|---|
| Monday | Warm up plus mobility workout |
| Tuesday | High Intensity workout, Cardio, Zumba, Nitric Oxide |
| Wednesday | Strength training, Upper body stretching, weight lifting |
| Thursday | Yoga |
| Friday | Lower body exercises |
| Saturday | Long walk (30 minutes) |
| Sunday | Strength training |
7 minute workout schedule (see video)
| S.No. | Activity |
|---|---|
| 1 | Jumping jacks (30 counts each),thereafter take 10 seconds break |
| 2 | Wall sit – 30 counts – 10 sec break |
| 3 | Push Ups – 30 counts – Break 10 seconds |
| 4 | Abdominal Crunches – 30 counts – Break of 10 seconds |
| 5 | Steps up onto Chair – 30 counts – Break 10 seconds |
| 6 | Squats – 30 counts – 10 seconds Break |
| 7 | Tricep Dips – 30 counts – 10 seconds Break |
| 8 | Plank – 30 counts – 10 seconds break |
| 9 | High Knees Running in Place – 30 counts – 10 seconds break |
| 10 | Lunges - 30 counts - 10 seconds break |
| 11 | Push Ups with Rotation – 30 counts – 10 seconds Break |
| 12 | Side Plank (right )– 30 counts – 10 seconds break |
| 13 | Side Plank (Left) – 30 counts – 10 seconds break |
For more details refer to webinar of Dr.Shital Kumbhar on youtube
Other Instructions:
| S.No. | Activity |
|---|---|
| 1 | Compulsorily use Fortified smoothie |
| 2 | Eat less raw vegetables and increased cooked vegetables |
| 3 | Use Emkay Ghee (Vegan Ghee) |
| 4 | Eat less Salad |
| 5 | Eat Boiled Eggs |
| 6 | Drink Chicken soup |
| 7 | Eat Dates |
| 8 | Increase Pulses, Grains and Sprouts |
| 9 | Use coconut oil in smoothie |
Source: Youtube vide of Dr.Bhagyesh Kulkarni dated 26.11.2022
