Amitsa - I too am on a weight loss journey. It is a journey and not a race. It also is better to make lifestyle changes over going on a diet. It is easier to make a lifestyle change too. I personally have gone on Weight Watchers and I know that they are available world wide, at least online. They are proven a solid program and it does work for most people, especially those with food issues. I also have found a workout regimen that works for me and it is water aerobics. It is easy on the joints, the sweat is unnoticeable, and it is highly effective. By making these 2 changes, I have lost almost 30 lbs over the past few months.

I know that this is a difficult journey but to make gradual changes and make better choices always brings about some positive result. Also, you might consider if there is an underlying reason why you are the way that you are. Sometimes there is situations of abuse, self loathing, or other negative forces that lay under the problems you have with food.

Kanna,

You said it right - it is a journey.

Because it is not something you can do for a few months and stop.In order to maintain the weight,you have to continue with your protocol of 'EATING RIGHT' life long.If you give it up and start eating everything again,you are bound to gain weight.

'EATING RIGHT' should be a part of your daily life just as we brush our teeth and take a shower daily.

Kanna said it's a journey and you hit the nail right on! Once my tooth comes out I want to try a small apple tart....but I want to cut back on the sugar I already consume before I even try it....because like you said eating right should be like brushing teeth.....

It is my belief that stevia is the safest sweetener.
I thought it is made from a plant. None of the other sweeteners come from something natural....
I definitely could be wrong.
I use a lot of stevia and it is helping me to lose weight.
bizi

No, I have a friend who grows the stevia plant....thanks....I use raw honey but thanks for the reminder...

PS....I just learned something....for years due to my height and thinnest I was a small frame....but since I first gained weight people thought I looked better....today after measuring my sm wrist I found out I am actually a large frame and now am one pound over weight!?!!!!....I want to lose 8 more (not really a choice jaw issues). Any input on frame size appreciated.....

I have a question here that has been bothering my mind since long. When you lose weight by dieting , reducing it to portions to reduce the calories,do you lose just the fat or the bone and muscle too ?

Because when you cut down on your food,you are taking less of calcium and other nutrients for your bone health. Does the body leech out bone to keep Calcium in the blood constant ? Any idea ? eg RDA for Indians is 600 mg of calcium daily.I suppose it is 1000 in the US. Indians and Asians are physically smaller than Europeans and Americans and their RDAs are also smaller. My height is 5 ft 5 inches i.e. 165 cms .The ideal weight for an Indian this height is 65-67 kgs. I am currently 92.7 kgs.

This is of particular importance if a person is susceptible to bone problems say Osteoporosis. Is it necessary to take Calcium,Vitamin D3 and Vit K2 MK7 supplements during the dieting phase. Or is skimmed milk okay ? Can you name a few less calorie calcium food sources ?

I read on some sites that if you dont take the right amount of calcium daily,the body takes it from the bones to maintain blood pH. Is this true ?

Also is it possible to increase the bone mass (not the bone mineral density) ?

Also which is the best type of protein for muscles ? I have heard Whey protein is the best but it is used by body builders. Is it good for a normal person ?Again there are different types of Whey proteins - concentrate,isolate ,hydrolysate.

Also I just came across this drug called Orlistat . It is used to reduce fat and obesity.

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

Anybody ever tried it ? Most importantly is it safe ?

There is a downside that it inhibits absorption of fat soluble vitamins.So need to take a fat soluble multivitamin daily.

Responding to the issues that you have raised in Q&A format:

"When you lose weight by dieting , reducing it to portions to reduce the calories,do you lose just the fat or the bone and muscle too ?"
If your daily calorie intake is less than your BMR then your body responds by first using glycogen (a storage form of glucose, found in the liver and muscle), then fat, then by breaking down muscle protein. A long-term daily calorie intake less than your BMR is not sustainable - it is called starvation. I strongly suggest that you see a dietitian about this.

"Does the body leech out bone to keep Calcium in the blood constant ?"
Yes, this is controlled by parathyroid hormone.

"Can you name a few less calorie calcium food sources ? "
A dietitian, taking into account that you are a vegan, will be able to advise about this.

"I read on some sites that if you dont take the right amount of calcium daily,the body takes it from the bones to maintain blood pH. Is this true ?"
No - blood pH is controlled in a way which is essentially independent of blood calcium levels.

"Also which is the best type of protein for muscles ?"
There is nothing special about the amino acid content of the many muscle proteins. As long as you eat a range of protein-rich foods there is no need to eat any supplements. At risk of repeating myself, a dietitian can advise you about this.

"drug called Orlistat"
This drug works by inhibiting gastric and pancreatic lipases, the enzymes that break down triglycerides in the intestine. When lipase activity is blocked, triglycerides from the diet are not hydrolyzed into absorbable free fatty acids.

What this means is the fatty acids from the fats in your diet are not absorbed. A far simpler solution to this issue is to reduce the fat content of what you eat - a dietitian can advise you about this.

Thank you kiwi for answering her questions.
you are great!
bizi

bizi,

I am a male. My name is Amit. You wrote 'her questions'.
LOL.

Amit,

About your concern about losing muscle mass, you can maintain it with a balance of diet and exercise. This too is helpful for your bone density along with calcium. To improve your calcium absorption, include getting some sunlight because Vitamin D is key. This is another reason why keeping active (even just by walking) is so important.

Kanna

sorry about that...:o
bizi

Hi Kiwi33,

You explained very nicely in your post as to what happens when one eats less than the BMR daily. But how would a person know what is his BMR ?

Also I have one more query.

Consider the process just for a single day. Say I do not exercise at all and my BMR is 1900 and I eat 1200 calories today. I have a lot of fat say 25kgs surplus above ideal BMI. So will it burn 700 calories of fat to get the energy or will it burn 500 calories of fat and 200 calories of muscle tissue ? In other words,what I wish to ask is will it take all the energy from the excess fat available till it is exhausted or will it take some from the excess fat and some from the muscle tissue ?

Thank you.

Amit.

Kiwi33,

I used online calculator from some Indian sites where they ask to input height,age and weight .I always described myself as a 'No exercise' person.

My BMR showed to be between 1800 to 2200 as per different calculators on different sites.Each site showed a different value (I suppose they use different equations).

So I suppose I should consume 1200 calorie diet to lose 6-700 calories daily. So in 5 days that would amount to losing a pound.

I will be seeing a dietician shortly - just trying to search for a good one in my area.

yes 1200 calories a day, you will lose weight.
I hope you find a dietitian soon.
Yes I think you will lose muscle too. Maybe not if you are able to lift weights and eat enough protein.....
bizi

Hi,

Also I have one more question.

I weigh 92.7 kgs. When I intend to lose weight on a 1200 calorie diet ,what I have read is it is required to take 92 g(grams equal to weight in kgs) of protein daily to prevent muscle loss.

When I would aim for 92 g protein from whole food sources,I would be ingesting more calories as well. That would defeat the purpose of losing weight.

This is a tricky situation. Indian vegan diet is extremely low in protein.
That is why many (almost all) Indians cant excel in sports like football where stamina and muscle power matters. They are obese but no muscle power.

There are great sources of low fat vegetarian protein. If you mix lentils (or beans) with rice, you get a great low fat protein. So, daal is really a good choice especially if you have rice at the same meal. Also nut butters are great for protein and I know that some of the sauce bases are made out of nut butters. There's also protein in yogurt, cheese, and soy products.

Don't forget eggs. These are germinal foods, and have many trace nutrients in them. Choline....for the brain. is one example.
Lots of protein and few calories.

People in India have a real problem with low B12... in fact much of the research now comes from India it is so common.

example:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3168103/

Hi Amit

I see that you have found some BMR calculators.

Fat is "energy-dense" - one gram of fat represents about 10 calories. Fat is used in preference to muscle protein so 700 calories of fat is about 70 grams.

I hope that you find a good dietitian. Although I am a doctor it is a PhD in biochemistry - I don't have medical qualifications but have taught medical and dietitian students the theory of metabolism. A dietitian will be able to offer your much more detailed advice than I can.

Good luck.

Thank you kiwi!
It is nice to have some one here with knowledge to share.

I don't think that we need that much protein.
YOu want to shoot for 20 grams of protein at every meal.
like 3 scrambled eggs has 21 grams of protein.
there is a good book to read it is called protein power written by Eades.
I think that this would answer some of your questions.
bizi

mrsD,

Yes, Indians are deficient in B12,particularly those who are vegetarians and those who are diabetic. B12 deficiency is common here. It is unheard of in USA.

India has ample amount of sunshine - it is an extremely hot country.Even then 75% of the population is Vit D3 deficient.

Majority of Indians are malnourished due to poverty.

Also,are eggs low in calories ? Here people say eggs and bananas increase weight rapidly.

Hi All,

I have one more concern here.

Here we get Soy milk which is got from soyabean plant. It has lot of protein.

I have read it has isoflavones which has female hormone estrogen like activity. It can have hormonal effects on men.Though it is good for women. Some sites go to say it feminizes men.

See the link

http://www.livestrong.com/article/51...k-bad-for-men/

Is this true or just a myth ?

Eggs are only fattening if you add fats to them. (Mayo, or butter)

Poached or hard boiled, they are full of nutrients. When dieting and really hungry, hard boiled eggs become very appealing to me ;) .

http://www.besthealthmag.ca/eggs

I find eggs early in the day block hunger and carb cravings for me.
Our eggs here in the US have Omega-3's added to them.(through the chicken feed). Eggs here are also very affordable protein sources. (I will have 3 hardboiled for lunch often, but not every day)

This is the nutritional content of a cup of chopped hard boiled eggs. ( I think about 4 depending on size).
http://nutritiondata.self.com/facts/...products/117/2

Eggs are germinal foods, which means they contain all the nutrition to supply to an embryo so that the chick can survive long enough to find its own food. Nerve cells, skin cells, muscles, blood-- everything. Just about every animal will eat the eggs of other animals when given the chance.

Hey Amit,
Here is the NHS analysis of the soy/male fertility story.

http://www.nhs.uk/news/2008/07July/P...fertility.aspx

Make sure you read the conclusion.

Dave.

1 egg has 60-70 calories

Kiwi33,

I have one more question for you.

I had lost weight by taking L-Carnitine.By taking
500 mg once for 20 days,I felt as if my waistline had started
diminishing.

I am 100% sure that I am deficient in carnitine.
Because carnitine is only found in meat mostly red meat
and I am a vegan. Never eaten even a morsel of meat in my life.

Carnitine supplements are found here as 500 mg pills.
Say I take a 250 mg pill(breaking 500 mg into half) ,

how long is it safe to take it (of course under doctor's
prescription) ? Any idea.

Regards,
Amit.

I approached a local gymnasium here.

They have Cardio + Gym + Sauna and all of them individually.

Cardio is running on tread mill,cycling etc.

Gym consists of muscle building (biceps,triceps) etc which involves weight lifts . It is not good for me because I have had herniated disc 4-5 times before in the last 7-8 years. Everytime I lift a weight ,my lumbar L7 disc comes out and then I have to rest and do physiotherapy for 2-3 weeks before it goes inside again. It forces me to take rest because I cannot bend forward or lift weights.All household work requires either of these.

If I diet,I am going to lose muscle .Can just doing Cardio and taking a good protein diet with low calories help prevent muscle loss ?

Amit, the metabolic job of carnitine is to transport fats (technically, fatty acids) into intra-cellular organelles called mitochondria. When fatty acids arrive in mitochondria they are "burned" to produce metabolic energy (ATP) - the fancy term for this is fatty acid oxidation.

Because you are hoping to lose weight by using your fat stores as an energy source and also because you are a vegan you could well be deficient in carnitine (animal foods are the best sources of it).

With the disclaimer that I am not a medical doctor, taking 250 mg of carnitine regularly sounds OK to me.

EnglishDave,

I am in two minds after reading the conclusion because I am obese.

Soy is eaten by many people in Asia though Indians actually eat very less of it
to be frank.

Indian diet is extremely low in protein - just 10-20 g daily even in
rich ,wealthy people. Many people do not eat non veg food and those who eat do so in less quantity.

Thats why Indians are not physically active - they dont have the MUSCLE POWER.They cannot excel in sports that require physical stamina like football /swimming.

Amit, the Recommended Daily Intake of protein for a male of your age is about 60 g/day - I doubt that this varies with ethnic background; https://www.nrv.gov.au/nutrients/protein .

A dietitian (have you made any progress in finding one?) will be able to review what you eat and suggest ways in which your protein RDI can be met without conflicting with your religious beliefs.

Thank you again kiwi for your sound advice.
HE REALLY NEEDS TO SEE A DIETICIAN!
bizi

I have not yet seen a dietician. I want to see a good one.So searching for the best.

However I reduced my quantity of meals and breakfast etc.

I have lost 2.3 kgs in last 2 weeks.

I am so much eager to lose weight. I wish I could lose 20 kgs in 10 days.I know it cant happen. It is so easy to gain weight but SOOOOOOOOOOOO difficult to lose even 1 Kg.

I wish I had controlled my calories earlier .I am obese since teenage.41 now.

Hi Amit,

That is a great start, controlling intake is key. But do search for that Dietician as your circumstances are special due to Religious factors.

What I found helpful at the start was holding a pound (just under half a kilo) of butter in my hands and visualising multiples of that large block of fat disappearing from around my waist and, especially, my vital organs. I also only weigh myself once a fortnight, so losses are greater.

Do not be discouraged by dips in rate of loss. I have found a stable intake can produce wide ranging losses. It all evens out in the end, 0.5kg per week is an acceptable, sustainable target over a long time. Remember, you are retraining your mind and body for a healthier, slimmer life for years to come.

Keep it up, we will be here with you through good and rough weeks.

Dave.

Well done Amit!

Aiming to lose no more than about 1 kg/week is the way to go.

Losing more than that may not be sustainable - as the saying goes, "Slow and steady wins the race."

great job amit!!!!!!!
It did not come on over night...slow steady progress in the right direction.
How did you do it?

You will succeed!
one pound of fat equals 4 sticks of butter. for the visual. nice dave!
bizi

Actually I have cut down on chapatis..i.e. brown wheat bread. I used to eat 3 chapatis ..now I eat 1.5.

I stopped drinking cow milk. It has calories and fats I changed to skimmed milk. I am taking various pulses for snack - very little though. I eat 2 apples/oranges/guava or small portion of papaya or cantaloupe fruit if I am hungry instead of fried food which I used to eat lot before.

I am also taking a high content protein powder with low calories together with skimmed milk once or twice a day. It is called Humyl and is for diabetics. It is by FDC ,a pharma company in Mumbai. It has 45 g protein/100 g of powder and 300 calories. I take 40-45 g of this powder daily with skimmed milk in divided doses.

If not this,I take Ensure protein powder sometimes.

I walk 45 min daily.

I have already cut down 3 kilos. If I take 250 mg carnitine ,I would cut down more.

This is awesome!
keep up the great work that you are doing
You will succeed!:)
steady as she goes.
we are rooting for you!!!!! protein powders help keep you full!
bizi

Another thing I want to say is this. Your metabolism is related your mental status. If you are stress free and relaxed,you would not put on weight. If you are stressed,you would put up weight - keeping your diet the same.

I have seen people EAT MUCH MORE than I used to eat before and still they were extremely slim with the correct BMI. I really dont know why this happens.

Also one more thing. Does weight loss affect bone mineral density making bones more porous and thinner or is it just the fats ,muscles and proteins that are burnt ?

Amit, I think you are doing very well in the right way, congratulations!

As for bone density loss, osteoporosis, BMI and dieting, here is a webmd article discussing just that:

http://www.m.webmd.com/a-to-z-guides...et-weight-loss

Basically, do not diet too fast - keep calories above 1,200 per week - and maintain your BMI in the 'Healthy' range. Too low, and bone loss can occur over time. Obviously, this is all dependent on sticking to a balanced diet with all the necessary vitamins and minerals, or supplements.

Dave.

When I lost weight too fast 4 years ago. I fell and broke my collar bone and then they discovered I was borderline osteopinia and vit d deficient. so I take calcium and vit d.
bizi