Exercises for Abs - Strong Abdomen

Flutter kicks
Oblique crunch
Side hip raises
Russian twist
Toe touch crunch
Leg pulls (facing down)
Leg pulls (facing up)
Toe taps
Knee tuck crunches

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Surya Namaskar Simplified - Sun Bathing Exercises for Body Agility

Indian yoga system prescribes 12 body poses for keeping the body agile. They are simple and nowadays we observe them becoming part of a bigger set of agility exercises.

Watch the video below for a simple explanation of the sun batching agility exercises. I made the video from slides and can post the content in this blog post also.



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Soorya Namaskar - Explanation in Telugu

ఆరోగ్య వేదము - ఆరోగ్య యోగము - సూర్య నమస్కారములు

1. ప్రార్థన ఆసనము
2. హస్త ఉత్తానాసనము (చేతులు పైకి ఎత్తే ముద్ర)
3. హస్తపాదాసనము (చేతి నుండి పాదాలవరకు)
4. అశ్వసంచలనాసనము
5. దండాసనము (కర్ర లాగ)
6. అష్టాంగాసనము( 8 శరీర భాగాలను తగిలించి నమస్కారం)
7. భుజంగాసనము (త్రాచుపాము)
8. పర్వతాసనము
9. అశ్వసంచలనాసనము
10. హస్తపాదాసనము (చేతి నుండి పాదాలవరకు)
11. హస్త ఉత్తానాసనము (చేతులను పైకి లేపడం)
12. తాడాసనము



1. ప్రార్థన ఆసనము

పాదాలు రెండు దగ్గరగా ఉంచి మీ బరువును రెండు పాదాల మీద సమానంగా ఉంచండి.
నమస్కారము చెయ్యండి.

2. హస్త ఉత్తానాసనము (చేతులు పైకి ఎత్తే ముద్ర)


శ్వాస తీసుకుంటూ రెండు చేతులను పైకి ఎత్తి వెనుకకు తీసుకురండి. భుజాలను చెవులకు దగ్గరగా తీసుకురండి.

మీ  మడమలనుండి చేతి వేళ్ళవరకు మొత్తం శరీరాన్ని సాగతీయండి.




3. హస్తపాదాసనము (చేతి నుండి పాదాలవరకు)

నడుము నుండి ముందుకు వంగాలి.
మీ చేతులను పాదాల ప్రక్కకు భూమి మీదకు తీసుకురండి.






4. అశ్వసంచలనాసనము

కుడి కాలుని వెనకకు తోయండి.
పైకి చూడండి.

ఎడమ పాదము సరిగ్గా రెండు అరచేతులకు మధ్యలో ఉండాలి.

5. దండాసనము (కర్ర లాగ)

మొత్తం శరీరాన్ని భూమికి సమాంతరంగా ఒక లైనులా ఉంచండి.

6. అష్టాంగాసనము( 8 శరీర భాగాలను తగిలించి నమస్కారం)

మీ చాతిని, గడ్డాన్ని భూమి మీద ఉంచండి. తుంటే భాగాన్ని కొంచెము పైకి లేపండి.

(రెండు చేతులు, రెండు పాదాలు, రెడ్ను మోకాళ్ళు, ఛాతి, మరియు గడ్డము. ఈ ఎనిమిది శరీర భాగాలు భూమిని తాకుతాయి)


7. భుజంగాసనము (త్రాచుపాము)

ముందుకు సాగి చాతిని పైకి లేపి, త్రాచుపాము ఆకారంలోకి తీసుకురండి.




8. పర్వతాసనము

 చాతీ కిందకు ‘V’ (^) ఆకారములో.

 తుంటి యముకను పైకి లేపాలి.


9. అశ్వసంచలనాసనము (కుడి పాదము)

కుడి పాదాన్ని రెండు చేతుల మద్యలోకి తీసుకురావాలి.  పైకి చూడాలి.

.
10. హస్తపాదాసనము (చేతి నుండి పాదాలవరకు)
 అరచేతులు భూమి మీద  ఉంచాలి.



11. హస్త ఉత్తానాసనము (చేతులను పైకి లేపడం)
వెన్నుపూసను నిటారుగా చేసి, చేతులు పైకి లేపి కొంచెం వెనుకకు వంగి తుంటి భాగాన్ని కొద్దిగా బయటకు తోయాలి.



12. తాడాసనము

శ్వాస వదులుతూ మొట్టమొదలు శరీరాన్ని నిటారుగా తీసుకురండి. అప్పుడు చేతులు క్రిందకు తీసుకురండి. విశ్రాంతి తీసుకోండి





https://www.artofliving.org/in-te/yoga/yoga-poses/sun-salutation

Exercise Increases Brain Capacity and Capability in Old Age

Exercise increases brain size, new research finds
Date: November 13, 2017
Source:NICM, Western Sydney University
https://www.sciencedaily.com/releases/2017/11/171113195024.htm


Aerobic Exercise Intervention, Cognitive Performance, and Brain Structure: Results from the Physical Influences on Brain in Aging (PHIBRA) Study
Lars S. Jonasson,1,2,3,* Lars Nyberg,1,2,4 Arthur F. Kramer,5,6 Anders Lundquist,2,7 Katrine Riklund,1,2 and Carl-Johan Boraxbekk2,3,8
Frontiers Aging Neuroscience. 2016; 8: 336.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241294/


Physical Exercise Habits Correlate with Gray Matter Volume of the Hippocampus in Healthy Adult Humans
William D. S. Killgore, Elizabeth A. Olson & Mareen Weber
Scientific Reports volume 3, Article number: 3457 (2013)
https://www.nature.com/articles/srep03457




The research is in: Physical activity enhances cognitionFEB 18, 2013 9:00 AM BY   DIANA YATES  | LIFE SCIENCES EDITOR
https://news.illinois.edu/view/6367/204883

Neuroscience
Exercise training increases size of hippocampus and improves memory
Kirk I. Erickson,a Michelle W. Voss,b,c Ruchika Shaurya Prakash,d Chandramallika Basak,e Amanda Szabo,f Laura Chaddock,b,c Jennifer S. Kim,b Susie Heo,b,c Heloisa Alves,b,c Siobhan M. White,f Thomas R. Wojcicki,f Emily Mailey,f Victoria J. Vieira,f Stephen A. Martin,f Brandt D. Pence,f Jeffrey A. Woods,f Edward McAuley,b,f and Arthur F. Kramerb,c,1
Proc Natl Acad Sci U S A. 2011 Feb 15; 108(7): 3017–3022.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3041121/



Aerobic Exercise Training Increases Brain Volume in Aging Humans
Stanley J. Colcombe  Kirk I. Erickson  Paige E. Scalf  Jenny S. Kim  Ruchika Prakash Edward McAuley  Steriani Elavsky  David X. Marquez  Liang Hu  Arthur F. Kramer
The Journals of Gerontology: Series A, Volume 61, Issue 11, 1 November 2006, Pages 1166–1170,
https://academic.oup.com/biomedgerontology/article/61/11/1166/630432

Sprouting and Sprouts - Nutritional Benefits

https://en.wikipedia.org/wiki/Sprouting

Nutritional improvement of cereals by sprouting
J. K. Chavan , S. S. Kadam  & Larry R. Beuchat
Journal
Critical Reviews in Food Science and Nutrition
Volume 28, 1989 - Issue 5

Sprouting of grains for a limited period causes increased activities of hydrolytic enzymes, improvement in the contents of certain essential amino acids, total sugars, and B‐group vitamins, and a decrease in dry matter, starch, and antinutrients. The digestibilities of storage proteins and starch are improved due to their partial hydrolysis during sprouting.
https://www.tandfonline.com/doi/abs/10.1080/10408398909527508

Autoimmune diseases - Brain health - Proposition

3 July 2018
Narayana Rao Kvss
Brain health proposition:
Autoimmune diseases are caused by malfunctioning of brain mechanism related to immunity related  decision making.

Thanks to Mr. Sajid Khan who wrote a lot on Brain Health.

Understand The Development Science - New Born Infant to Elderly Person

https://books.google.co.in/books?id=lD2dDgAAQBAJ&printsec=frontcover#v=onepage&q&f=false



Development Through Life: A Psychosocial Approach
13th Edition
Barbara M. Newman, Philip R. Newman
Cengage Learning, 12-Apr-2017 - Psychology - 800 pages


Newman and Newman use a life-stage approach to present development across the life span, drawing on the psychosocial theory of Erik Erikson to provide a conceptual framework for the text.

The authors address physical, intellectual, social, and emotional growth in 11 life stages, from the prenatal period through elderhood, focusing on the idea that development results from the interdependence of these areas at every stage, and placing special emphasis on how optimal development may be fostered throughout life.

DEVELOPMENT THROUGH LIFE: A PSYCHOSOCIAL APPROACH, 13th Edition, provides a balanced view of normative patterns of development and diverse pathways, considering individual, family, cultural and societal factors that contribute to the diversity of life stories.

Flat Belly Diet

Sassy Water for Good Hydration

https://www.prevention.com/weight-loss/a18925252/flat-belly-diet-sassy-water/

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https://www.livestrong.com/article/273297-what-is-sassy-water-in-the-flat-belly-diet/


Choose Your Mufa

https://books.google.co.in/books?id=vcfut7sz6sEC&pg=PA37#v=onepage&q&f=false


1. Oils

Canola, safflower, sesame, Soybean, walnut, flaxseed, sunflower, oil, peanut


2. Olives
3. Nuts

Sunflower seeds, walnuts, pistachios,

4. Avocados
5. Dark Chocolate

https://books.google.co.in/books?id=i1k2RRSkLswC&pg=PA21#v=onepage&q&f=false


https://www.prevention.com/weight-loss/diets/a20475826/5-minute-flat-belly-meals/

https://books.google.co.in/books/about/Flat_Belly_Diet.html?id=idqRmjOGLocC&redir_esc=y

https://books.google.co.in/books?id=EUfRpxMGA_0C


Prevention 2008 - Flat Belly Issue

https://books.google.co.in/books?id=VscDAAAAMBAJ&pg=PA10#v=onepage&q&f=false

Type 2 Diabetes Can Be Cured and Reversed - The Logic and Practice

Reversing Diabetes: The High 5 Way

Dr. Siddhartha Misra
Educreation Publishing, 20-Dec-2016 - Self-Help - 353 pages


 Learn the details of what goes on inside a diabetic body and how to avoid all complications associated with diabetes, reverse the damage caused by years of neglect, achieve and maintain perfectly normal blood sugar levels without injecting insulin or popping in conventional diabetic medicines for life.

https://books.google.co.in/books?id=JBCsDQAAQBAJ



While extreme,   bariatric  surgeries have proven the point that the metabolic abnormalities that underlie T2D (hyper insulinemia, insulin resistance) can often be fully reversed after a short (weeks) period of intensive treatment with bariatrics.

Similarly fasting can cure Type 2 Diabetes.

4th Article on Type 2 Diabetes by Jason Fung
https://idmprogram.com/fasting-cures-diabetes-t2d-4/

https://idmprogram.com/treatments-that-cure-type-2-diabetes-t2d5


Type 2 Diabetes can be cured.
Saying otherwise is a big lie.
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Research

Fasting-Mimicking Diet Promotes Ngn3-Driven β-Cell Regeneration to Reverse Diabetes
Journal Cell
Volume 168, Issue 5, p775–788.e12, 23 February 2017
http://www.cell.com/cell/fulltext/S0092-8674(17)30130-7


http://www.bbc.com/news/health-39070183


Regarding Fasting by Diabetes Patients

https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/fasting

https://www.everydayhealth.com/type-2-diabetes/living-with/fasting-safely-with-diabetes/



Updated 23 May 2018
First posted 4 February 2018

Oats - Balanced Food - Protein and Fiber - Nutrition Benefits

The most popular form of Oats, Jiwa's 'Instant Oats' are partially cooked during our milling process. Also known as quick oats, they are ideal for making a smooth and creamy porridge, muesli and flapjack biscuits.



Oats - NUTRITION FACTS

per 100gm (appprox values)

Sodium 258 mg
Carbohydrate 68 g
Fat 6g
Protein 13 g
Fibre 10 g

http://jiwa.in/instant-oats.html


So what are the benefits

13 gm protein - Eat 400 gm of oats in a day You get 52 gm of protein. Add 15 gm from half a liter of milk. You get adequate protein.

10 gm fiber. 400 gm of oats in a day mean 40 gm of fiber. Excellent intake of fiber in a day. According to doctors, many are not getting adequate fiber in their diets.

Interesting oats have good amount of fats also. 6 gm. Hence for vegetarians especially, oats is a more balanced food. For diabetics, oats are good as they have fiber and require less insulin.





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https://www.kelloggs.in/en_IN/products/oats-hot-oats.html



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Intermittent Fasting for Weight Loss - Does It Work?

More articles

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

https://healthblog.uofmhealth.org/wellness-prevention/intermittent-fasting-it-right-for-you

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303

Metabolic Effects of Intermittent Fasting

Annual Review of Nutrition

Vol. 37:371-393 (Volume publication date August 2017)

First published as a Review in Advance on July 17, 2017

https://doi.org/10.1146/annurev-nutr-071816-064634

https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634

20.5.2018

It is a feasible  method.

Jason Fung advocates intermittent fasting for effective weight loss.  According to him Calorie Reduction as Primary strategy for weight reduction fails in the long run in majority of persons, as the body's chemically decided or determined weight requirement will bring back the weight to original level. Jason Fung talks of insulin resistance that requires preparation of more insulin by pancreas. This increases insulin in the body compared to a healthy persons and gives rise to more weight. The insulin has to be brought down by increasing insulin sensitivity. Keeping a gap of more than 12 hours between food intake will increase insulin sensitivity.

For permanent weight loss, insulin levels in the body are to be brought down, by fasting for more than 12 hours for many days. This intermittent fasting is the better strategy.

https://betterhumans.coach.me/the-difference-between-fasting-and-caloric-restriction-f93bb44a0534

https://optimisingnutrition.com/tag/jason-fung/

Jason Fung Quotes - Interesting
https://www.goodreads.com/author/quotes/13509421.Jason_Fung

Good information - Q & A on Intermittent Fasting - Jason Fung
https://www.dietdoctor.com/intermittent-fasting/questions-and-answers

https://www.dietdoctor.com/therapeutic-fasting-dr-jason-fung

Interesting Intensive Diet Management Articles

Hippocrates wrote, “To eat when you are sick, is to feed your illness”.

https://idmprogram.com/fasting-a-history-part-i/

https://idmprogram.com/fasting-physiology-part-ii/

https://idmprogram.com/fasting-and-growth-hormone-physiology-part-3/


Eating more in breakfast and Eating less in Dinner is good for losing weight.
https://idmprogram.com/eat-fast-break-fast/

High Fiber Foods - You have to eat 30 to 40 grams fiber per day

Getting enough fiber  helps in maintaining health.

Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans. (Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.)


Apple 2.4 gms per 100 grams

More fiber than apple

1. russell potato

2. Sweet potato

3. chick peas

4. whole grain bread

5. oats  (10.6%)

6. chia seeds

7. Broccoli

8. Pear

9. 5.6 gms in half pomegranate - It also has 20 grams of sugar

10. Pearled barley

11. wheat bran

12. Green peas

13. black berries

14. lentils -

15. raspberries

16. Black beans

17. Acorn squash

18. Navy beans



http://www.eatthis.com/fiber-foods/

Carrots
Beats
Almonds


https://www.healthline.com/nutrition/22-high-fiber-foods#section20


fiber in:

Cooked white rice 100 gm  - 0.4 gm

Brown rice cooked 100 gm - 1.8 gm

Grain 
                % of grain
                that is fiber



barley 17.3%
brown rice 3.5%
buckwheat 10.0%
bulgur wheat 18.3%
corn 7.3%
millet 8.5%
oats 10.6%
rye 15.1%
sorghum 6.3%
spelt wheat 10.7%
wheat 12.2%

https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products/fiber-whole-grains

Healthy ways to get your daily fibre
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/Healthy-ways-to-get-your-daily-fibre/articleshow/5299249.cms

Fiber requirement

https://www.ucsfhealth.org/education/increasing_fiber_intake/

https://www.webmd.com/diet/guide/fiber-how-much-do-you-need#1


Updated 2018 - 20 May,
29 October 2017

About Visceral Fat, Complications Created by it and Its Reduction

Increased visceral fat is an important measure that increases  risk of heart disease, type 2 diabetes and certain cancers. Visceral fat is increasing  dramatically with age. Increased risk of disease may be largely prevented if the age related increase in visceral fat is prevented. Data shows that visceral fat is increasing over 200% in men and 400% in women between the 3rd and 7th decades.



Too little research is available to be able to identify what the optimal exercise program would be for preventing an age related increase in visceral fat. However, an argument can be made for resistance training being included in such a program. As little as 30–40 minutes of high intensity resistance training will help to conserve muscle. Aerobic training also has added benefits, including reduced blood lipids, increased energy expenditure, and improved insulin sensitivity.

Therefore, it can be argued that a combined program of aerobic and resistance training would be valuable for enhancement of fat distribution, decreasing risk of diabetes, heart disease and some cancers, as well as maintaining a high quality of life.

More information

Int J Body Compos Research
Published in final edited form as:
Int J Body Compos Res. 2010 Sep 1; 8(3): 103–108.

Age Related Shift in Visceral Fat
Gary R. Hunter, Barbara A. Gower, and Brandon L. Kane
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018766/


Updated 20 May 2018, 27 October 2017

Gary Taubes - Science Journalist on Low Carb High Fat Diet

http://garytaubes.com/works/

https://www.theglobeandmail.com/opinion/minimal-carbs-lots-of-fat-incredible-results-but-no-science/article37402123/

Muscle Memory - Research Results

Muscle memory - Does it have to be genetic memory. Why it cannot be only mental memory? Why can't the brain store information regarding every muscle in the body?
https://www.nature.com/articles/s41598-018-20287-3

https://www.keele.ac.uk/discover/news/2018/january/studyprovesmusclememoryexistsatadnalevel/muscle-memory.php

https://darebee.com/fitness/muscle-memory-explained.html

Blogs - Health and Fitness Issues

Life expectancy increases are slowing around the world.

The average life expectancy increased between 1950 and 1959 was 9.68 years
This is compared to just 1.89 years between 2000 and 2009

Read more: http://www.dailymail.co.uk/health/article-5330283/Life-expectancy-increases-slowing-world.html

Physiotherapy Blogs

http://anujaluniya.com/about.html  -  Hiranandani Estate, Thane (West)


21 Physical Therapy Blogs You Should Be Reading
http://blog.strivelabs.com/2014/11/17/physical-therapy-blogs/


Top 50 Physical Therapy Websites And Blogs For Physiotherapists
https://blog.feedspot.com/physical_therapy_blogs/


Wellness Blogs


https://munmunganeriwal.com  Award winning nutritionist

https://munmunganeriwal.com/2018/03/02/thyroid-relationship-exercise-sleep-nutrition/  - advice for thyroid problems


Updated on 2018 - 19 March,  31 January 2018

21 December 2017

Sugar Problem - Diabetes - Diet Tips - Calorie Intake Guidelines

Standards of Medical Care in Diabetes  2018

Special Issue
http://care.diabetesjournals.org/content/41/Supplement_1


4. Lifestyle Management: Standards of Medical Care in Diabetes—2018
American Diabetes Association
Diabetes Care 2018 Jan; 41(Supplement 1): S38-S50. https://doi.org/10.2337/dc18-S004
http://care.diabetesjournals.org/content/41/Supplement_1/S38





Diabetes, Type 2 In-Depth Report

http://www.nytimes.com/health/guides/disease/type-2-diabetes/print.html

Complementary and Alternative Medicine (CAM) Supplement Use in People with Diabetes: A Clinician's Guide

Laura Shane-McWhorter
American Diabetes Association, 11-Jun-2007 - Health & Fitness - 213 pages

People with diabetes are 1.6 times more likely than people without diabetes to use a complementary or alternative medicine supplement. This clinician's guide will give you facts and tips to help your patients successfully consider using a CAM supplement. Includes: in-depth descriptions of botanical and nonbotanical CAM supplements to treat diabetes; tables organizing supplements and therapies for quick reference; and review of clinical studies and chemical constituents for each supplement.

https://books.google.co.in/books?id=zIQsDQAAQBAJ

Diabetes Patients - Calorie Intake Guidelines

1,200 to 1,600 Calories

The National Diabetes Information Clearinghouse recommends a 1,200- to 1,600-calorie diet for: small women who exercise,
small women who want to lose weight
medium-sized women who want to lose weight and
medium-sized women who are relatively inactive.

1,600 to 2,000 Calories

The diabetes clearinghouse recommends a 1,600- to 2,000-calorie diet for the following:
medium-sized women who are active
large women who want to lose weight,
small men who don't need to lose weight,
medium-sized men who are relatively inactive and
medium-sized men who want to lose weight and
large men who want to lose weight.


2,000 to 2,400 Calories

The diabetes clearinghouse advises a 2,000- to 2,400-calorie diet for
medium-sized men who are physically active and
large women  who are physically active and
large men who don't need to lose weight.


Diet Tips

Combine carbohydrates, proteins and fats. Use vegetables and fruits.  Take food in six parts at every three hour intervals. 3 main intakes and 3 in between intakes.


Basal Metabolic Rate

The Mifflin–St. Jeor equations for calculating basal metabolic rate (BMR):

For men, BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5
For women, BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161

The weight is to be in kilograms, height in centimeters, and age in years.

For woman with 56 kg weight, 5 ft and 4 inches (163 cm) height and 47 years

10*56 + 6.25*5 feet 4 inches *2.54 - 5*47 - 161

560 + 1018 - 235 - 161

1578 -  396 = 1182

Take for sedentary work 30% more as energy for activities.


Food exchange lists

https://dtc.ucsf.edu/pdfs/FoodLists.pdf

http://www.ndei.org/ADA-nutrition-guidelines-2013.aspx.html

Indian Diets

Andhra Meal Plan for 1200 calories


Updated 2018 - 9 March 2018

  21 August 2016, 4 November 2016

Diet and Fasting for Health Purposes - Jason Fung

Jason Fung advocates intermittent fasting for effective weight loss.  According to him Calorie Reduction as Primary strategy for weight reduction fails in the long run in majority of persons, as the body's chemically decided or determined weight requirement will bring back the weight to original level. For permanent weight loss, insulin levels in the body are to be brought down by consuming fat accumulated in the body. For this intermittent fasting is the better strategy.

https://betterhumans.coach.me/the-difference-between-fasting-and-caloric-restriction-f93bb44a0534

https://optimisingnutrition.com/tag/jason-fung/

Jason Fung Quotes - Interesting
https://www.goodreads.com/author/quotes/13509421.Jason_Fung

Good information - Q & A on Intermittent Fasting - Jason Fung
https://www.dietdoctor.com/intermittent-fasting/questions-and-answers

https://www.dietdoctor.com/therapeutic-fasting-dr-jason-fung

Interesting Intensive Diet Management Articles

Hippocrates wrote, “To eat when you are sick, is to feed your illness”.

https://idmprogram.com/fasting-a-history-part-i/

https://idmprogram.com/fasting-physiology-part-ii/

https://idmprogram.com/fasting-and-growth-hormone-physiology-part-3/


Eating more in breakfast and Eating less in Dinner is good for losing weight.
https://idmprogram.com/eat-fast-break-fast/



https://www.diabetes.co.uk/in-depth/jason-fung-therapeutic-fasting/

Intermittent Fasting for Weight Loss - Jason Fung

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Books


The Obesity Code: Unlocking the Secrets of Weight Loss
Jason Fung
Greystone Books, 03-Mar-2016 - Health & Fitness - 296 pages


Weight gain and obesity are driven by hormones—in everyone—and only by understanding the effects of insulin and insulin resistance can we achieve lasting weight loss.

In this highly readable book, Dr. Jason Fung sets out an original, robust theory of obesity that provides startling insights into proper nutrition.

Dr. Fung explains how to use intermittent fasting to break the cycle of insulin resistance and reach a healthy weight—for good.

https://books.google.co.in/books?id=QxLACwAAQBAJ



Interesting Content on Low Carb High Fat Diet

http://www.xperthealth.org.uk/Portals/0/Downloads/High%20fat,%20low%20carb%20diets%20and%20the%20evidence_Diabetes%20UK%202015_reduced%20memory.pdf


Updated 2018 - 8 March, 4 February 2018

Clinical Nutrition - Introduction, Books, Journals and Associations

Journals

http://www.clinicalnutritionjournal.com/

http://clinical-nutrition.imedpub.com/


https://www.journals.elsevier.com/clinical-nutrition

Associations

http://americannutritionassociation.org/


Education

https://www.iapen.co.in/

Physiotherapy Telugu - వ్యాయామ వైద్యం - ఫిజియోథెరపీ

వ్యాయామ వైద్యం..ఫిజియోథెరపీ

https://www.ntnews.com/Zindagi/%E0%B0%B5%E0%B1%8D%E0%B0%AF%E0%B0%BE%E0%B0%AF%E0%B0%BE%E0%B0%AE-%E0%B0%B5%E0%B1%88%E0%B0%A6%E0%B1%8D%E0%B0%AF%E0%B0%82-%E0%B0%AB%E0%B0%BF%E0%B0%9C%E0%B0%BF%E0%B0%AF%E0%B1%8B%E0%B0%A5%E0%B1%86%E0%B0%B0%E0%B0%AA%E0%B1%80-6-3-413756.aspx



ఫిజియోథెరపీతో మెరుగైన ఫలితాలు
08-09-2014 00:44:55

నేడు ప్రపంచ ఫిజియోథెరపీ దినోత్సవం
http://www.andhrajyothy.com/artical?SID=14874


ఫిజియోథెరపీతో సంపూర్ణ ఆరోగ్యంనేడు ప్రపంచ ఫిజియోథెరపీ దినోత్సవం

http://www.prajasakti.com/Article/Karnool/1963015


నడుం నొప్పి – చికిత్సా పద్ధతులు
July 6, 2017  HealthClues
Last updated: 12th October, 2017


పక్షవాతం - వ్యాయామ వైద్యం


మన ఆరోగ్యాన్ని కాపాడుకోవాలి . ఏ రోగాలు రాకుండా ముందు జాగ్రత్తలు తీసుకోవాలి . జబ్బు వచ్చిన వెంటనే తగిన చికిత్స తీసుకోవాలి . బ్రతికినన్నాళ్ళు హాయిగా ఆరోగ్యము గా బ్రతకాలన్నదే నిజమైన జీవన విధానము .

పక్షవాతం ఫిజియోథెరపీ ప్రాముఖ్యత-

http://vydyaratnakaram.blogspot.in/  - పేజి వ్యూస్ 3,000.329 28 Feb 2018

Flexibility and Stretching Exercises

Stretching exercises based on Harvard Book
https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf

http://www.stretching-exercises-guide.com/exercises-for-seniors.html


Chapter in a book
https://books.google.co.in/books?id=0cEaCgAAQBAJ&pg=PA290#v=onepage&q&f=false

Keto Vegetarian Diet Suggestions

1200 calories

Peanuts

Peanut, valencia, raw
Nutritional value per 100 g (3.5 oz)
Energy 2,385 kJ (570 kcal)
Carbohydrates 21 g
    Sugars              0.0 g
    Dietary fiber 9 g
Fat  48 g
   Saturated 7 g
   Monounsaturated 24 g
   Polyunsaturated 16 g
Protein 25 g

Eatlean Protein Cheese 350G

Nutrition
Typical Values Typical Values Per 100g
Energy 715kJ / 169kcal
Fat 3g
of which saturates 1.3g
Carbohydrate <0.5g
of which sugars <0.1g
Protein 37g
Salt 2g
Calcium 992mg

https://www.tesco.com/groceries/en-GB/products/292470900

Try peanuts 100 grams + 100 grams cheese + Salad + dressing 1200 calories

739 =  peanuts 100 grams + 100 grams cheese

461 - Salad + dressing

30 carb  - 120
40 gms fat  - 341

Vegetables plus salad dressing fat

Lettuce.
Raw broccoli
Onions
Radishes
Cherry tomatoes a
Mushrooms
Shredded cabbage
Shredded carrots
Jicama
Red & Green Bell Peppers
Beets
Arugula






Nutrition Facts
Paneer - Cheese 100g - Nutrition Facts


Calories 338

Total Fat 27 g
   Saturated 18 g
   Polyunsaturated 1 g
   Monounsaturated 7 g
   Trans 0 g
Protein 23 g
Total Carbs 0 g

http://www.myfitnesspal.com/food/calories/paneer-cheese-100g-9686708



https://www.healthysystem.in/vegetarian-keto-diet-plan/

https://timesofindia.indiatimes.com/life-style/health-fitness/diet/how-does-keto-diet-fit-into-an-indian-meal-plan/articleshow/58943902.cms


Some non-veg is included in the suggestion
https://www.indianbodybuilding.co.in/indian-ketogenic-diet-plan/

http://blog.oziva.in/ketogenic-diet-how-to-fit-it-into-a-vegetarian-indian-diet-plan-for-weight-loss/

Fat Build-up - Fat Reduction - Lipogenesis - Lipolysis - Research and Science

Important literature review paper

Mechanisms of nutritional and hormonal regulation of lipogenesis
Sander Kerstena
EMBO Rep. 2001 Apr 15; 2(4): 282–286.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1083868/

Fasting and Lipolysis – Part 4
Essentially, fasting is the gradual shift of burning glucose to burning fat.
Jason Fung
https://idmprogram.com/fasting-and-lipolysis-part-4/

Essentially, fasting is the gradual shift of burning glucose to burning fat.
Studies of eating a single meal per day found significantly more fat loss despite the same caloric intake. Importantly, no evidence of muscle loss was found.
 Alternate daily fasting over 22 days found no measurable decrease in Total Energy Expenditure. There was no ‘starvation’ mode. There was no decreased metabolism. Fat oxidation increased 58% while carbohydrate oxidation decreased from 53%.   This means that the body has started to switch over from burning sugar to burning fat with no overall drop in energy. Four days of fasting actually increase TEE by 12%.
Fasting Myths – Part 5
Jason Fung
https://idmprogram.com/fasting-myths-part-5/




2017
Preventing weight regain
Attenuating the Biologic Drive for Weight Regain Following Weight Loss: Must What Goes Down Always Go Back Up?
Christopher L. Melby, Hunter L. Paris, Rebecca M. Foright  and James Peth
Nutrients 2017, 9(5), 468;
http://www.mdpi.com/2072-6643/9/5/468/htm

2014

High insulin levels tied to obesity pathway

August 25, 2014

UT Southwestern Medical Center

A link between high levels of insulin and pathways that lead to obesity has been discovered by researchers. The finding  may have important implication in the treatment of protocol of diabetes. The discovery was made by studying mice engineered to lack receptors for a hormone called glucagon. Insulin was given to them to control Type II diabetes.

https://www.sciencedaily.com/releases/2014/08/140825185319.htm


2009
Muscle acylcarnitines during short-term fasting in lean healthy men.
Maarten R Soeters, Hans P. Sauerwein, Marinus Duran, Ronald J. Wanders, Mariëtte T Ackermans,
et al.. Muscle acylcarnitines during short-term fasting in lean healthy men. Clinical Science, Portland
Press, 2009, 116 (7), pp.585-592.
https://hal.archives-ouvertes.fr/hal-00479449/document

2000

Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine.
Zauner C1, Schneeweiss B, Kranz A, Madl C, Ratheiser K, Kramer L, Roth E, Schneider B, Lenz K.
Am J Clin Nutr. 2000 Jun;71(6):1511-5.
https://www.ncbi.nlm.nih.gov/pubmed/10837292




Effect of starvation and very low calorie diets on protein-energy interrelationships in lean and obese subjects
M. ELIA*

* Dunn Clinical Nutrition Centre, 100 Tennis Court Road, Cambridge, CB2 1QL, U.K.
http://archive.unu.edu/unupress/food2/UID07E/UID07E11.HTM

Live Up to 100 Years - Old Age Health - Information, Exercise and Nutrition Programs

వంద ఏళ్ళు బ్రతకాలంటే ఏం చెయ్యాలి? - శాస్త్రజ్ఞుల సలహాలు

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Research into Preventing Old Age - Delaying Old Age

Healthy Ageing: The Role of Nutrition and Lifestyle
BNF (British Nutrition Foundation)
John Wiley & Sons, 03-Sep-2013 -  448 pages
https://books.google.co.in/books?id=7XGwAAAAQBAJ


2015
Researchers Study 3 Promising Anti-Aging Therapies.

Studies of centenarians suggest that these individuals live that long because they avoided most of the diseases that burdened  others in their 70s and 80s, according to  Nir Barzilai, director of the Institute for Aging Research at the Albert Einstein College of Medicine.
https://www.scientificamerican.com/article/researchers-study-3-promising-anti-aging-therapies/

World’s first anti-ageing drug could see humans live to 120
Sarah Knapton, science editor
29 NOVEMBER 2015
http://www.telegraph.co.uk/science/2016/03/12/worlds-first-anti-ageing-drug-could-see-humans-live-to-120/

2016

Aging Is Reversible—at Least in Human Cells and Live Mice
Changes to gene activity that occur with age can be turned back, a new study shows.
By Karen Weintraub on December 15, 2016
https://www.scientificamerican.com/article/aging-is-reversible-at-least-in-human-cells-and-live-mice/

University of New South Wales Scientists discover that DNA can be repaired. A giant leap for anti-aging
March 23, 2017
University of New South Wales
Researchers have made a discovery that could result into a  drug that improves DNA repair and through that reverses ageing.
https://www.sciencedaily.com/releases/2017/03/170323141340.htm

2018

Anti Aging Research Increasing and Giving Promising Discoveries

Researchers were surprised to learn that by manipulating just 17 genes, which also exist in humans, they could double the life expectancy of a much-studied worm called C. elegans, and even make mice live 60 per cent longer.
https://www.ctvnews.ca/health/anti-aging-field-explodes-in-pursuit-of-healthy-old-age-1.3778287



Common Diseases in Old Age
http://www.gits4u.com/renew/snrctz3.htm

Old Age Health Solutions
http://www.oldagesolutions.org/health/HealthMain.aspx
Old Age Solutions is a portal maintained by AIIMS and is an initiative of Ministry of Science and Technology, India.
http://www.oldagesolutions.org/


women's Health - Old Age
http://womenshealth.gov/aging/diseases-conditions/


Global Research and Recommendations

Preventing Falls in Old AGe - WHO Report  2007
http://www.who.int/ageing/publications/Falls_prevention7March.pdf


Updated 19 February 2018
8 August 2012

70 to 100 grams Fat - 70 నుండి 100 గ్రాములు ఫేట్ ప్రత్యేకముగా తినాలా? - నో. నో. నో.

వీరమాచినేనిగారు రైటా


70 నుండి 100 గ్రాములు ఫేట్ ప్రత్యేకముగా తినాలా?

నో. నో. నో.  అంటున్నారు జాసన్ ఫంగ్

నేను ఆకలి తగ్గేవరకూ తక్కువ పిండిపదార్ధములు ఎక్కువ  ఫేట్ తినమని చెబుతున్నాను.

అంతేకాని  కడుపునిండా భోజనం చేసి ఇంకా ఎక్కువ  ఫేట్ తినమని చెప్పటం లేదు.

ఎక్కువ  ఫేట్ తింటే స్థూలకాయులు బరువు తగ్గుతారు అని చెప్పటం సరి అయినంది  కాదు



No. Says Jason  Fung.

I suggest eating a low carb, high fat diet until you are full when you eat.

If you have 2 choices:

A – Eat Low Carb High Fat until full.

B – Eat LCHF until full, and then eat more butter, oil, BPC and fat bombs

You should choose option A.

But unfortunately some people are thinking option B is better.

https://idmprogram.com/who-needs-to-avoid-fat-bombs-and-bpc/

Should You Eat Fat Bombs? 70 to 100 Grams Extra Fat?

No. Says Jason  Fung.

I suggest eating a low carb, high fat diet until you are full when you eat.

If you have 2 choices:

A – Eat Low Carb High Fat until full.

B – Eat LCHF until full, and then eat more butter, oil, BPC and fat bombs

You should choose option A.

But unfortunately some people are thinking option B is better.

https://idmprogram.com/who-needs-to-avoid-fat-bombs-and-bpc/

Veeramachaneni Diet for Weight Reduction in Telugu - వీరమాచనేని డైట్ ప్లాన్ - భోజన ప్రణాళిక

టైప్ 2 డైయాబెటిస్ ని పూర్తిగా నయం చేసుకోవచ్చు 

ఆహారం - ఆరోగ్యం:  వీరమాచనేని డైట్ ప్లాన్ - భోజన ప్రణాళిక 

డాక్టర్లు తప్పా - వీరమాచనేని రైటా - ఆహారం రోగాలు తగ్గిస్తుందా
____________________


____________________

There is recent research that provides evidence that diet based weight reduction can cure diabetes.


#తెలుగు వారి కోసం: ఆహారం - ఆరోగ్యం:  వీరమాచనేని డైట్ ప్లాన్ - భోజన ప్రణాళిక
https://www.youtube.com/watch?v=WqzozgQWHno

____________________


____________________

____________________


____________________

Gold Star Entertainment upload

వీరమాచనేని డైట్ ప్లాన్ - భోజన ప్రణాళిక 

ముఖ్యమైనవి
1. నాలుగు లీటర్ల మంచి నీళ్ళు.  2. 70 నుండి 100 గ్రాముల ఫేట్  3. మూడు నిమ్మకాయలు 4. ఒక విటమిన్ టాబ్లెట్.

చేయకూడనివి

1. బంగాళా దుంప , అరటి పండు తినకండి
2. పాలు పూర్తిగా మానివేయండి
3. బియ్యం, పప్పు మానివేయండి
4. పంచదార వద్దు. అసలు తీపి వస్తువులు  వద్దు.

తినవచ్చు. తినండి

1. 0 నుండి 6 వరకు గుడ్లు - ఏ రకంగానైన తినండి.
2. మాంసము - ఆడవారు 250 గ్రాములు - మగవాళ్ళు 3౦౦ గ్రాములు తినవచ్చు.
3. 10 బాదం పలుకులు, 10 వాల్నట్లు తినండి.

మీరు బరువు తగ్గుతారు.

Veeramachaneni RamaKrishna Diet Plan In 2 Mins 

https://www.youtube.com/watch?v=bbhig7QKrxo

Veeramachaneni RamaKrishna Garu's Program | Full Program Video (2:24:58) | Vel Media Entertainment

https://www.youtube.com/watch?v=tOWWEGpNnG0

YouTube Videos on Veeramachaneni Diet Plan

Koneru Murali Krishna Garu About Veeramachaneni Ramakrishna's Diet | Gold Star Entertainment
https://www.youtube.com/watch?v=KfFgmmon1yM
19,883 views


Veeramachaneni RamaKrishna Diet Plan In 2 Mins | Healthy Diet Chart | Gold Star Entertainment
https://www.youtube.com/watch?v=bbhig7QKrxo
7,462 views



Veeramachaneni Rama Krishna Garu Explaining Food Program Clearly | Gold Star Entertainment
https://www.youtube.com/watch?v=rNFeKXRX6rU
600,967 views

To see the full video
Veeramachaneni RamaKrishna Garu's Program | Full Program Video (2:24:58) | Vel Media Entertainment
https://www.youtube.com/watch?v=tOWWEGpNnG0
22,108 views

Veeramachaneni Rama Krishna's Full Exclusive Interview | It's a Gold Star Entertainment Presentation
https://www.youtube.com/watch?v=LF0QiC5ALHw
776,023 views
-------------------

Veeramachaneni RamaKrishna Garu Answering All Doubts | Nagarjuna Hospitals | Gold Star Entertainment
https://www.youtube.com/watch?v=7uUGpK2J4lI
161,703 views


Food Program Fully Explained By Veeramachaneni Rama Krishna Garu | Vel Media Entertainment
https://www.youtube.com/watch?v=_vztbnoNGBk
164,880 views

Special Food Program By Veeramachaneni RamaKrishna Garu | Gold Star Entertainment
https://www.youtube.com/watch?v=ar9rTl4J86Y
398,126 views
అప్లోడ్ 10 Jan 2018

Veeramachaneni Ramakrishna Explains His Experiences on Diabetes Control, Weight Loss #1 | #MahaaNews
https://www.youtube.com/watch?v=BLKKU307AyE
269,449 views

Permanent Solution to Diabetes by Veeramachaneni Ramakrishna #6 | Mahaa News
https://www.youtube.com/watch?v=qJ2qyxxC1gU
117,248 views
============================

Veeramachaneni Rama Krishna Garu Full Speech @ Loyola College, Vijayawada | Gold Star Entertainment
https://www.youtube.com/watch?v=DABK0v4FvLQ
36,961 views
Gold Star Entertainment
Published on 31 Jan 2018

బరువు తగ్గడం ఎంతో తేలిక | Veeramachaneni Rama Krishna's surprising tips for weight loss | New Waves
https://www.youtube.com/watch?v=MmVa-3sfa30
250,248 views

Veeramachaneni Ramakrishna Health Tips | Liquid Fasting Diets For Weight Loss
https://www.youtube.com/watch?v=jVR-hfOjYf8
94,629 views

You can cure Type II Diabetes with a Food Programme. Mr. Veeramachaneni Ramakrishna has used the diet or food programme based on the ideas provided by a Chinese Nephrologist. Now he is informing every body the food plan that he has used and effectively improved. He has advised many people so far. He says all of them improved. So he has confidence to inform to all people in Andhra States, India and the World.

1. Four liters of water. 70 to 100 grams of oil.  3. three lemons  4. one multivitamin tablet  5. Avoid potato, banana, 6. No milk. 7. Take lassi lot of water - two spoons of curd. 8. Completely avoid rice, chapati, pulses. 9. 250 grams of non veg in case of ladies. 10. men 300 gm non veg . 11. 0 to 6 eggs 12. You can take cheese. 13. You can take 10 almonds 10 walnuts. 14. No sugar. 15. No sweet.. 16. No fruits

Veeramachaneni Diet for Weight Reduction in English

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_________________
Anu

1. Four liters of water. 70 to 100 grams of oil.  3. three lemons  4. one multivitamin tablet  5. Avoid potato, banana, 6. No milk. 7. Take lassi lot of water - two spoons of curd. 8. Completely avoid rice, chapati, pulses. 9. 250 grams of non veg in case of ladies. 10. men 300 gm non veg . 11. 0 to 6 eggs 12. You can take cheese. 13. You can take 10 almonds 10 walnuts. 14. No sugar. 15. No sweet.. 16. No fruits

Cholesterol Guidelines Changed - 2015 Diet Recommendations - USA

https://www.washingtonpost.com/news/wonk/wp/2016/01/07/government-revises-dietary-guidelines-for-americans-go-ahead-and-have-some-eggs/


https://health.gov/dietaryguidelines/

http://www.health.harvard.edu/blog/panel-suggests-stop-warning-about-cholesterol-in-food-201502127713

https://news.ycombinator.com/item?id=13281981

Benefit of Eating Eggs - Full - Both White and Yellow portions

Two large eggs provide 143 calories, 13 grams of protein and almost 10 grams of fat.

Egg yolks have abundance of carotenoids, nutrients that giv yellow color. Egg yolks are rich in the carotenoids lutein and zeaxanthin. They improve eye health and protect against inflammation.

 Carotenoids have to be eaten with fat in order for the body to more fully absorb them. Whole egg can be treated as a total package and eat them along with salad for the breakfast you get more of these nutrients from Salad also. This phenomenon was identified a research study. The  study  found that when  eggs were combined with a raw vegetable salad, the bodies absorbed about 9 times the carotenoids, lutein and zeaxanthin from the eggs and alpha carotene, beta carotene and lycopene from the vegetables.  A new study from the same authors found increase in vitamin E absorption as well.

So don't throw away  the fatty, cholesterol-choked yolk. Use the full egg and you will be benefited.

http://time.com/4536939/egg-white-yolk-cholesterol/

Eggs Increase Absorption of Carotenoids
Scientist Studies the Benefits of Eating Eggs With Salad
Fall 2015

Wayne Campbell, PhD, Professor of Nutrition Science at Purdue University, along with post- doctoral
fellow Jung Eun Kim, PhD, have studied the association between egg consumption and carotenoid absorption.
https://www.purdue.edu/aging/documents/AEFall15.pdf

Same research was also reported in
http://www.eggfarmers.ca/wp-content/uploads/2016/09/2015_Nutritional-benefits-of-eating-eggs-with-raw-vegetables.pdf

http://www.eggnutritioncenter.org/science-education/nutrition/egg-consumption-improves-carotenoid-absorption/




Atherosclerosis and the Cholesterol Theory: A Reappraisal
Ang Peng Wong1*, Abdul Latiff Mohamed1, Aleksandra Niedzwiecki2
World Journal of Cardiovascular Diseases, 2016, 6, 391-409
http://file.scirp.org/pdf/WJCD_2016111610335652.pdf


New Insights into Diet and CVD PV Satyanarayana
Dr PV Satyanarayana Cardiothoracic Surgeon New Insights into Diet and CVD.3rd Annual Conference of Cardiological Society of India Hyderabad Chapter 2017 Telangana State
HYBIZTV HD
Published on 27 Sep 2017
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Obesity measured by any of the anthropometric variable is an important contributor to dyslipidemia.
Research Paper
Association of Lipid Profile, Body Mass Index, and Waist Circumference as Cardiovascular Risk
Factors for Obese Male Adults of North India
Satendri Devi, Alok Kumar Choudhary, Punam Verma, Nidhi Jain, Neeru Garg
International Journal of Scientific Study | January 2017 | Vol 4 | Issue 10, p.148
http://www.ijss-sn.com/uploads/2/0/1/5/20153321/volume_4_issue_10.pdf


Updated 2018 - 3 February

19 July 2017

Daily Fat Intake - డాక్టర్లు తప్పా - వీరమాచనేని రైటా - ఫేట్ (fat) రోజూ 100 గ్రాములు తినవచ్చా?

డాక్టర్లు తప్పా - వీరమాచనేని రైటా - ఫేట్ (fat) రోజూ 100 గ్రాములు తినవచ్చా?

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వీరమాచనేని - ఫేట్ (fat) రోజూ 100 గ్రాములు
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Diabetes Diet in Telugu

షుగర్ వ్యాధి ఉన్నవాళ్లు రోజు తినాల్సిన ఆహారం | Say Goodbye To Diabetes | Diabetes Telugu | Sugar
https://www.youtube.com/watch?v=6myYSckGH7w

Best Food To Eat Diabetic | Diabetes Telugu | Diabetic Recipes | Dr. Dilip Nandamuri | Doctors Tv
https://www.youtube.com/watch?v=p6yvf0LCdxk

Dieting Cure for Diabetes - Research and Practice

Diabetes Reversal by Plant-Based Diet

Biswaroop Roy Chowdhury
Medical Nutritionist, Indo-Vietnam Medical Board, India
Chowdhury, J Metabolic Synd 2017, 6:4, vol.6 no.4
DOI: 10.4172/2167-0943.1000232
https://biswaroop.com/wp-content/uploads/2017/11/Diabetes-Reversal-by-Plant-Based-Diet_Dr.-Biswaroop.pdf

Cure Yourself - Get Rid of Blood Glucose - Dr. Biswaroop Roy Chowdhury

Video Presentation
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Visit for More Information

https://biswaroop.com/

Research on Dieting Cure for Diabetes

2017

Diabetes cured by Very Low Carorie Diet
5 December 2017
Research Paper in Lancet
Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial

Research question: whether intensive weight management within routine primary care would achieve remission of type 2 diabetes?

149 participants per group comprised the intention-to-treat population.
At 12 months,  weight loss of 15 kg or more  occurred in 36 (24%) participants in the intervention group.
31 (86%) of 36 participants who lost 15 kg or more had remission in diabetes.
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)33102-1/fulltext?elsca1=tlpr

The intervention procedure:

Withdrawal of antidiabetic and antihypertensive drugs,
Total diet restriction (825–853 kcal/day formula diet for 3–5 months),
Stepped food reintroduction (2–8 weeks), and
Structured support for long-term weight loss maintenance.




2013

Type 2 diabetes and the diet that cured me
After receiving a shock diagnosis of type 2 diabetes, I followed an extremely low-calorie eating plan and saw my blood sugar levels rapidly return to normal
Richard Doughty, 12 May 2013
https://www.theguardian.com/lifeandstyle/2013/may/12/type-2-diabetes-diet-cure



Practice - Diet for Diabetes

Diabetes diet: Create your healthy-eating plan
Mayo Clinic
https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295

Weight Reduction - Possible - Easy - Learn The Method - Try

Weight Reduction Possible - Easy - Learn The Method - Try

Has Doctor advised you to lose weight?

Don't think it is difficult

Weight Reduction is  Possible and is Easy
Learn The Method - I shall explain - Try

Weight Reduction Science

Amount of food or calorie intake depends on body size and work done

More food intake per day increases weight

Less food intake per day decreases weight



How Much Food/Calories Intake per Day

On an average men can take 2100 calories per day.

Ladies can take 1600 calories.


How Much Less Food for Weight Reduction?

Men can take 1800 calories.

Ladies can take 1300 calories.


Exercise - Addition to Decreased Calorie Intake

Do some walking along with diet reduction.

Try to walk one hour per day.

After some days increase it to two hours per day.


Weakness Due to Decrease in Diet

Will I not get weakness due to diet reduction.

You will not get due to the slight reduction.

You may feel uneasy for a day or week. You will adjust.


How can I say confidently?

My experience. I successfully used the method.

Reduced weight from 80 kg to 65 kg.

Still trying to reduce another 3 kg.

Method Has Scientific Support

It is based on science.

Doctors advise you same method. Ramdev Baba also tells you same.

You can watch more videos.

Start the project weight reduction after you are convinced.

Consult the Doctor

Talk to your doctor before going on weight reduction project.

At any time any problem go and report to the doctor.

Don't neglect.

Feeling of Weakness - Take Full Diet

If you feel weak at any time, take full diet.

Take full diet for a week.

The bring it down once again.

Don't Give Up

Once you started the project, don't give up.

You will reduce your weight.

One More Time - Say to Yourself

Weight Reduction is  Possible and is Easy.

I shall do it and improve my health.

You will reduce your excess weight.

Best Wishes

Doubts

Please write them in the comments section of the video.

I shall try to answer according to my knowledge

Subscribe to the Video and Channel.

Please subscribe to the channel and show your interest in further videos on the topic.

Thank You.

More Information

More information is available in the blog post.



  

Weight Reduction - Marathi - वजन कमी करणे शक्य आहे - सर्वात सोपी - पद्धत माहीत - प्रयत्न करा

वजन कमी करणे शक्य आहे - सर्वात सोपी - पद्धत माहीत - प्रयत्न करा 

डॉक्टरांनी आम्हाला सांगितले की वजन कमी होणे आरोग्यासाठी चांगले आहे.

कमी करणे कठीण आहे असे समजू नका.



वजन कमी करणे शक्य आहे - सर्वात सोपा - पद्धत जाणून पहा

वजन कमी होणे - विज्ञान

शरीराला एक दिवसाच्या कामात अन्न घ्यावे लागते.



आपण अधिक अन्न घेत असल्यास, आपले वजन वाढेल.



जर तुम्ही कमी अन्न घेतले तर तुमचे वजन कमी होईल.

अन्न -  म्हणजे ऊर्जा -  किती घेणे आहे?

दररोज सुमारे 2100 कॅलरीज घ्यावीत.



महिलांना प्रति दिन 1600 कॅलरीज् घेणे आवश्यक आहे.

कमी अन्न - किती आहे?

पुरुष दररोज 1800 कॅलरीज घेऊ शकतात.



महिला दररोज 1300 कॅलरीज् घेऊ शकते.

व्यायाम

कमी अन्न सह थोडे अधिक काम केले जाऊ शकते.



जर एक तास चालू असेल तर फायदा जास्त असेल.



सकाळी आणि संध्याकाळी एक तास नफा अधिक असतो.

कमी आहार - थकवा

आपण कमी अन्न खात नाही?



निर्णय घेण्याची पद्धत म्हणजे तुमचे वजन कमी करावे



आपण पटकन तो वापरला नाही कोणतीही अडचण नाही.



अनुभव वर

माझे अनुभव

मला 15 महिन्यांत 80 किलो ते 65 कि.ग्रा.



मी अजूनही 3 किलो कमी करण्याचा प्रयत्न करीत आहे

ही पद्धत - विज्ञान सहमत आहे

डॉक्टर, राम देव बाबू,

तेच मार्ग आहे



आपण त्यांचे व्हिडिओ ऐकता आपल्याला ते आवडत असल्यास प्रयत्न प्रारंभ करा

डॉक्टरांशी संपर्क साधा

पुढाकार सुरू करण्यापूर्वी कृपया डॉक्टरशी संपर्क साधा.



जेव्हा त्रास होतो तेव्हा डॉक्टरांशी संपर्क साधा.

आपल्याला खूप थकवा जाणवत असेल तर थोडा अधिक अन्न घ्या

जास्त अन्न - किती दिवस?



एक आठवडा घ्या



पुन्हा कमी अन्न घ्या.

आणखी एक वेळ

वजन कमी करणे शक्य आहे - सर्वात सोपा - ते वापरून पहा



आपले वजन कमी झाले


शुभेच्छा


आपल्या प्रश्नांचा खाली टिप्पण्यांमध्ये लिहा.

Weight Reduction - Telugu - బరువు తగ్గడం సాధ్యమే - సులువే - పద్ధతి తెలుసు కోండి ప్రయత్నించండి

బరువు తగ్గడం సాధ్యమే - సులువే - పద్ధతి తెలుసు కోండి ప్రయత్నించండి

ఆరోగ్యం మంచిగా అవడానికి బరువు తగ్గమని డాక్టరు చెప్పారా.

తగ్గడం కష్టం అని భావించకండి.

బరువు తగ్గడం సాధ్యమే - సులువే - పద్ధతి తెలుసు కోండి ప్రయత్నించండి

బరువు తగ్గడం - సైన్సు

శరీరమునకు ఒక రోజులో చేసే పనిని బట్టి ఆహారం తీసుకొనవలసి ఉంటుంది.

ఎక్కువ ఆహారము తీసుకొంటే మీ బరువు పెరుగుతుంది.

తక్కువ ఆహారము తీసుకొంటే మీ బరువు తగ్గుతుంది.

ఆహారం - అంటే శక్తి ఎంత తీసుకోవాలి

సుమారుగా చెప్పాలంటే పురుషులు రోజుకు 2100 కెలోరీలు తీసుకోవాలి.

స్త్రీలు రోజుకు 16౦౦ కెలోరీలు తీసుకోవాలి.

తక్కువ ఆహారం - అంటే ఎంత?

పురుషులు రోజుకు 1800 కెలోరీలు తీసుకోవచ్చు.

స్త్రీలు రోజుకు 16౦౦ కెలోరీలు తీసుకోకోవచ్చు.

వ్యాయామం

తక్కువ ఆహారముతో పాటు పని కొంచెము ఎక్కువ చెయ్యవచ్చు.

ఒక గంట నడిస్తే లాభము ఎక్కువ ఉంటుంది.

ఉదయం, సాయంత్రం ఒక గంట నడిస్తే ఇంకా ఎక్కువ లాభం.

తక్కువ ఆహారం - నీరసం

తక్కువ ఆహారము తింటే నీరసము రాదా?

మీరు బరువు తగ్గాలి అని నిర్ణయము తీసుకొని పధ్ధతి అర్ధము

చేసుకుంటే త్వరగా మీరు అలవాటు పడతరు. ఇబ్బంది ఉండదు.

అనుభవం మీద చెబుతున్నాను.

నా అనుభవం

నేను 80 కిలోల నుండి 65  కిలోలకు 15 నెలలో తగ్గాను.

ఇంకా 3 కిలోలు తగ్గాలని ప్రయత్నము చేస్తున్నాను.

ఈ   పద్ధతి - శాస్త్ర సమ్మతమైనది

డాక్టర్లు, రాం దేవ్ బాబా గారు, మంతెన సత్యనారాయణ రాజు గారు
ఇదే పద్ధతి చెబుతున్నారు.

మీరు వారి వీడియోలు వినండి. మీకు నచ్చితేనే ప్రయత్నం ప్రారంభించండి.

డాక్టరుని సంప్రదించండి

ప్రయత్నం ప్రారంభించే ముందు   డాక్టరుని  సంప్రదించండి.

ఎప్పుడు ఇబ్బంది వచ్చినా  డాక్టరుని  సంప్రదించండి.

ఎక్కువ నీరసం అనిపిస్తే కొంచెం ఎక్కువ ఆహారం తీసుకోండి.

ఎక్కువ ఆహారం - ఎన్ని రోజులు

ఒక వారం తీసుకోండి.

మళ్ళీ తక్కువ ఆహరం తీసుకోండి.

మరొక్క సారి

బరువు తగ్గడం సాధ్యమే - సులువే - ప్రయత్నించండి.

మీరు బరువు తగ్గుతారు .

శుభాకాంక్షలు

బరువు తగ్గడం సాధ్యమే - సులువే - పద్ధతి

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20,000 Steps a Day - Is It Possible? - What are the Benefits?

10,000 steps in a day. It seems very difficult when we travel to work in a car or bus from our house to the office and come back. At the end of the day, one is tired and does not feel like doing any work. So you are hardly taking any steps. Then how to make 10,000 steps? It is a natural question. But doctors are now telling their diabetes patients that 10,000 steps a day is recommended exercise.

If 10,000 is difficult what about 20,000?

I did 18,000 on 5 January 2018 and this increased my curiosity about the topic. A search reveal that there are persons doing 20,000 steps.

Articles on 20,000 steps per day.

By  10 a.m.,  Tom Christenbery  logs  7,381 steps on his pedometer.
20,000 Steps in Day - Step by Step
https://www.vanderbilt.edu/houseorgan/2011/03/20k-every-day/

https://www.prevention.com/fitness/5-things-that-happened-when-i-tried-to-walk-20000-steps-a-day


https://community.fitbit.com/t5/Manage-Weight/Losing-weight-at-20k-steps-a-day/td-p/1884910

https://www.quora.com/If-I-walk-about-20000-steps-a-day-for-a-week-how-many-kgs-will-I-lose


http://lovephyed.blogspot.in/2014/08/8-lessons-learned-from-moving-20000.html

How do people work to get above 20,000 steps?
Experience of various persons
https://community.fitbit.com/t5/Get-Moving/How-do-people-work-to-get-above-20-000-steps/td-p/98341/page/13

2014-2015 Walk90 Winner Walked Nearly 1,200 Miles in 90 days.
Lost 28 pounds
http://healthycentralflorida.org/walk90-winner-walked-nearly-1200-miles-lost-28-pounds/

25,000 Steps a Day - Became   the Badge Holder

31 December 2017

I got the Fitbit and did 9000+ steps on the first day. Then did 10,000 steps every day till 5 Jan 2018. On 5th I did 18,000+. Then said is 20,000 steps a day possible. Yes, it is. Many are doing it. So on 6th  wanted to make 20,000 steps and ended up with 25,000

6 January 2018 - 25,000 steps Badge came

Became aware of  "By  10 a.m.,  Tom Christenbery  logs  7,381 steps on his pedometer."

So today I extended my activity.  By 12 noon, I also registered  10,000 steps and 1400 calories burned.  Planning to go for a hour's walk and that will help me to reach 20,000 steps today. Already 11,375 steps are taken.

Yes. Took a long walk in the evening. Completed 25,000 steps. Probably going to register calorie consumption of 3200 today. Clocked 11.5 miles.

7 January 2018

10 am - 6453 steps. Took it easy as yesterday evening there was heavy workout. I plan to complete 10,000 steps by 10 am on days I am able to spare time for walking. Target calorie expenditure 2800.

9.15 pm 20,230 steps, 8.74 miles, 2,708 calories

8 January 2018

9.30 am  10,068 steps, 4.37 miles

10.00 pm 26,674 steps, 11.5 miles

9 Jan 2018

11.15 pm:  21,346 steps, 9.23 miles, 2865 calories.  Total 70 miles walked from Dec 31st.



17 January 2018

20,000 steps completed.

18 January 2018

2 pm 8,000 steps completed.



Updated   2018 -  18,  8, 7, 6 January 2018

Ayurveda Recommendations on Consuming Various Grams

DESI SUPERFOODS METROPLUS
The imperial gram
Vandana Shiva Maya Goburdhun
http://www.thehindu.com/features/metroplus/the-imperial-gram/article7162038.ece





Horse Gram Uses, Recipes, Side Effects
https://easyayurveda.com/2016/02/29/horse-gram-uses-recipes-side-effects/



Nutrition diet for women
http://archive.allayurveda.com/nutrition_diet.asp

Coronary Heart Disease - Plaque and Blocks in Coronary Arteries

2018

SPECIAL ARTICLE

Explaining the Decrease in U.S. Deaths from Coronary Disease, 1980–2000
June 7, 2007
N Engl J Med 2007; 356:2388-2398
DOI: 10.1056/NEJMsa053935
http://www.nejm.org/doi/full/10.1056/NEJMsa053935?key=&


Managing Your Heart Disease
Video
https://www.webmd.com/a-to-z-guides/condition-15/heart-disease/video-reverse-heart-disease

Wrote this on 26 December 2016

Can You Reverse Coronary Heart Disease?

Yes. Says Dr. Ornish.

What It Takes

Walking at least half an hour every day.
Alternatively, for an hour three times a week.

Do Yoga, meditation to reduce stress.

Change your diet.

To reverse heart disease, become a vegetarian.

Fill your plate with fruits and vegetables, whole grains, legumes. Use low fa dairy and egg whites.

Avoid fats, refined sugar, and processed carbohydrate foods.

Eat foods in their natural form as much as possible.

Along with diet changes and exercise schedule

Reduce and stick to a weight within BMI limits.
Take medications prescribed  by Doctor.
Visit  doctor  as advised.
Stop smoking and do not be smokers.

http://www.webmd.com/heart-disease/features/can-you-reverse-heart-disease#2

The webmd article is still there on 3 Feb 2018. But the remark is that it is archived meaning old article.



Updated 2018 -  3 February 2018
26 December 2016

Walking for Weight Loss

How many calories do you consume by walking one hour?

If you are 75 kgs in weight and walk 5 kilometres per hour the calculation (approximate is as follows)


1 joule = 0.1019716213009 kilogram-force meter

1 kcal = 4,187 kJ.

Walking 5 kmph requres 17 Kj
Hence one hour walking results in 17*60 = 1020 kJ/hour
Hence kcal/hour  =  1020/4.187 = 243 kcal/hour.

http://calorielab.com/burned/?mo=se&gr=17&ti=walking&q=&wt=150&un=lb&kg=68

http://www.translatorscafe.com/cafe/EN/units-converter/energy/1-41/joule-kilogram-force_meter/

http://www.roymech.co.uk/Useful_Tables/Human/Human_work_energy.html

http://www.cyclingforums.com/threads/watts-to-calories.430255/

https://sites.google.com/site/compendiumofphysicalactivities/help/unit-conversions

http://www.builtlean.com/2010/03/14/how-to-calculate-your-calorie-burn/

http://www.disabled-world.com/artman/publish/calories.shtml


Heart Rate During Walking


When you are walking to improve vascular fitness or blood circulation health,  there is a target rate you should look to achieve. For find your maximum heart rate, which is 220 minus your age.  The American Heart Association recommends staying between 50 to 85 percent of your maximum heart rate. As a guideline, you should be able to keep a light conversation while walking. So increase your speed of walking till you can comfortably walk and also talk.


Former collegiate champion John L. Parker, Jr. suggests another formula,  205 minus one-half your age and adding five beats for women and long-time runners for finding maximum heart rate.

The training range is 60 to 80 percent of max. heart rate. You may reach the training target level after one mile of walking.

What is Brisk Walking?

3 miles per hour is brisk walking.

https://www.usatoday.com/story/news/nation/2013/10/20/walking-health-speed-duration/2936233/


Updated 3 January 2018, 7 October 2016