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    Diet and Me
    Diet and Me
    Diet and Me
    Ebook133 pages1 hour

    Diet and Me

    By Dr. Sonali Sarnobat

    ()

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    About this ebook

    Have you been spinning your wheel, trying diet after diet, only to lose and regain the same 5 or 10 kgs over and over again?
    Author Dr.Sonali Sarnobat is here to tell you that it is not your fault. The common weight loss strategy of “Burn more calories than you consume” will fail 95% of you in the long term, simply because this goes against your body’s wisdom sometimes. So its time to stop fighting against your biology and start working with your body. This book DIET AND ME will show you how…

    Dr. Sonali Sarnobat, eminent medical practitioner from India and a renowned nutritionist shares her weight loss funda with you.

    Dr Sonali is a philanthropist, youth and woman activist (founder chairperson of Niyathi foundation), woman entrepreneur and an author. She has authored Healthmantra (Journey towards healthier life) and smart city-being smart, these two books are translated in local Indian languages and are popular among readers.
    LanguageEnglish
    PublisherPartridge Publishing India
    Release dateAug 20, 2018
    ISBN9781543703689
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      Book preview

      Diet and Me - Dr. Sonali Sarnobat

      Copyright © 2018 by DR SONALI SARNOBAT.

      All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.

      Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

      www.partridgepublishing.com/india

      CONTENTS

      Author’s Note

      Body Basics

      Know Your Food

      Why do I feel hungry?

      Role of Water

      Conclusions

      Metabolism

      The Actual Energy

      Nutrition

      Calculating the BMR

      Total Calorie Needs Example

      Lean Mass Calculation

      Low Carb Diet

      My Personal Diet

      Zone Diet

      Depletion Diet

      The Ketogenic Diet

      Peak Week and Contest Preparation

      Reverse Dieting

      Dieting Road Map

      Training

      Training for the MEN

      Muscle Fiber Types

      How To Train Your Muscle Fiber Type?

      Time Under Tension or T.U.T

      Cardio

      Supplementation

      Protein

      Creatine

      BCAA

      ZMA

      Micronutrients

      Zma Importance

      Hormones

      Specially For Women

      Appendix

      Calorie Charts

      Sample Diet Charts

      AUTHOR’S NOTE

      It is always a big question mark when it comes to weight loss and diet. Being a doctor myself makes me prone to all questions being asked. Trends change so fast that sometimes the dieticians and trainers are in a fix to judge a good diet and bad diet, likewise workout fads.

      This book, though it has a lot of medical and scientific jargaon in it, readers please read it thoroughly if you really want to know the fundamentals of fitness, weightloss and diet.

      Fad is always a fad but science is an ultimate truth. Follow the path of science, train yourself to accept the facts and you can easily master it.

      So let’s begin!

      BODY BASICS

      gymnast-stick-man-2353968_body%2520basics.jpg

      You have to understand one thing – we’re not actors who roam about with their personal chefs who cook us personalised high protein meals! We don’t even have a lot of money to spend on all sorts of pre-workouts, fat burners, casein, hydro-whey, and that high-end expensive stuff. I, myself, was an ordinary middle class wife and a mother, who worked. So, there is none of those luxuries that glamour brings, neither do you need any of that. We learn to do the best with whatever we have available in our budget.

      Before getting to it, please understand a few things very clearly:

      1. Fitness is science. If you’re getting desired results without needing a proper plan for nutrition and workout, then good for you, you can stop reading this document right away.

      2. To lose weight, you have to take lesser calories than your Total Daily Energy Expenditure (TDEE)*, to gain weight you have to take more calories than that. Simple and logical.

      That’s it, and there is absolutely NO WAY around these two guidelines. Let science guide your transformation journey, not bro-science.

      I figured the best way to tell you everything would be to start from the start. It may be boring initially, as it is all about basic science behind our health, but trust me, you’ll see almost 99% of the things are relevant. So please don’t skip anything and if possible re-read it multiple times. Good Luck!

      KNOW YOUR FOOD

      Do you always feel deprived of food?

      The feeling of deprivation does not help in sustained weight loss. The cravings after a long depriving diet are way more than they are on a well-balanced diet. If you cannot master the art of moderation in your life (in terms of your eating habits) the vicious cycle of weight gain and loss will always haunt you. Find foods that you really like and try to add them to your diet. This could be something as simple as some rice every night for dinner. This will not only make you feel satisfied but also will help you maintain your sanity with your overall dieting efforts. Depriving yourself of a particular food item in order to achieve your goals is never the right thing to do.

      Is your diet too rigid?

      There is a fine line between what usually people think about flexible dieting versus actually having a certain level of flexibility in your diet. If your diet is flexible enough to help you make good choices and helps you stick as closely as possible to your calorie and macro nutrient intake goal, then there is no reason why you cannot follow a flexible approach. As long as you are getting 80% of your daily calories from whole and nutritious foods, and being flexible the remaining 20% just helps you adhere to your diet better, then you have already won the battle. Remember what helps you stick to the diet is what it all comes down to, because no macro spilt, no calorie goal, no killer workout plans will help you until you master the art of adherence. Bring in flexibility to your diet to reap better benefits.

      Do you miss out important events in your life because of your diet?

      It has been 6 months that you have been dieting and you still always fear going to a party just because you will miss out

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