Dumbbell Exercises

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http://www.mensfitness.com/training/build-muscle/the-15-minute-full-body-dumbbell-workout

https://www.bodybuilding.com/fun/rudy6.htm

Benefits Standing for some time over Sitting for Prolonged Periods of Time

http://www.livestrong.com/article/73916-calories-burned-standing-vs.-sitting/


http://www.bbc.com/news/magazine-24532996

https://www.btod.com/blog/2017/03/04/how-many-calories-will-i-burn-standing-vs-sitting/

http://www.startstanding.org/calculate-calories-burned-sitting-vs-standing/


Standing versus Sitting: kilocalories expended per minute (1.36 ± 0.20 kcal/min, P ≤ .0001 vs. 1.02 ± 0.22 kcal/min, P ≤ .0001).
https://www.ncbi.nlm.nih.gov/pubmed/22971879


https://medlineplus.gov/ency/patientinstructions/000894.htm


https://well.blogs.nytimes.com/2016/06/22/how-many-calories-we-burn-when-we-sit-stand-or-walk/

7-Day GM Diet for Weight Reduction

Many persons are vouchsafing for the GM diet weight loss. Especially, when weight reduction is not taking place in any plan, alternatives are to be looked for. GM diet is one alternative people are recommending. I think GM diet uses Atkins diet philosophy on day 5 and day 6 when protein and fat are the main inputs.


Interesting Web Sites


https://www.icicilombard.com/insurancevideos/gm-diet-food.html  (Simple video included)


http://www.news.com.au/lifestyle/health/diet/the-gm-diet-is-7kg-weight-loss-in-a-week-realistic/news-story/5ce0216c9d362aab501d3239bdd5bf64


http://www.dailymail.co.uk/femail/article-4744798/GM-Diet-sees-lose-SEVEN-kilos-just-one-week.html    (Good simple explanation with pictures)


GM Diet  - Day 1  -  Day 2  -  Day 3 - Day 4 - Day 5 - Day 6 - Day 7


Day 1  - Only fruits - All except banana

Day 2 - Only vegetables - cooked or raw - Only one potato per day.

Day 3 - Fruits and vegetables combination - No potatoes.

Day 4 - 6 to 8 bananas and 3 to 4 glasses of milk.

Day 5 - 400 gms of lean beef, 6 to 8 tomatos. - Use paneer in place of meat.

Day 6 - 400 gms of lean beef and vegetables - Use paneer in place of meat.

Day 7 - Brown rice for Lunch and vegetables



Vegetarians can take Paneer in place of Lean Beef.  Compare the nutrients.

Lean Beef

Lean Beef contains per 100 gms (when it is 5% fat type)

                   100g raw as sold contains
Energy              520kJ (124kcal)
Fat                       4.5g
Saturates               2.0g
Carbohydrate        0g - No carbohydrates
Sugars                0g
Fibre                0g
Protein             20.8g
Salt                        0.3g

Paneer

100 gms of paneer made from cow milk provides

18.3 gms of protein,
20.8 gms of fat,
2.6 gms of minerals,
1.2 gms of carbohydrates, - Very small amount of carbohydrates
265 kcal of energy,
208 mgs of calcium,
138 mg of phosphorous.

In paneer fat is more. In lean meats also there are different types. 20% fat lean meats are there. So one should not worry about. 

Nut Consumption - Health Benefits

Health Benefits of Nut Consumption

Emilio Ros
Article published in Nutrients. 2010 Jul; 2(7): 652–682.

Nuts (tree nuts and groundnuts are nutrient dense foods rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.  Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

Half a handful of nuts a day 'reduces early death risk'
June 2015
https://www.nhs.uk/news/food-and-diet/half-a-handful-of-nuts-a-day-reduces-early-death-risk/




10 grams of nuts per day is one recommendation

10 grams of peanuts = 12 peanuts
10 grams of almonds = 8–9 almonds
10 grams of cashews = 6 cashews



https://www.prevention.com/health/eat-nuts-prevent-diabetes-and-heart-disease

http://food.ndtv.com/opinions/the-nutty-affair-just-how-much-of-these-nuts-should-you-be-eating-779321

http://www.livestrong.com/article/461516-do-peanuts-cause-weight-gain/


Peatnut nutrition:  http://www.nutrition-and-you.com/peanuts.html

Principle Nutrient Value Percent of RDA

Energy 567 Kcal 29%

Carbohydrates 16.13 g 12%

Protein 25.80 g 46%

Total Fat 49.24 g 165%

Cholesterol 0 mg 0%

Dietary Fiber 8.5 g 22%

Vitamins

Folates 240 µg 60%

Niacin 12.066 mg 75%

Pantothenic acid 1.767 mg 35%

Pyridoxine 0.348 mg 27%

Riboflavin 0.135 mg 10%

Thiamin 0.640 mg 53%

Vitamin A 0 IU 0%

Bioelectric Impedance Analysis - BIA Devices to Measure Body Fat Percentages

How BIA works?
http://www.tanita.com/en/howbiaworks/




http://www.livestrong.com/article/258368-how-to-raise-your-thermogenic-basal-metabolic-rate/


https://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/


https://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/


https://lafitness.wordpress.com/2015/05/08/how-do-electronic-body-fat-measuring-devices-work-and-are-they-accurate/