let's break some myths about bananas 🍌

Introduction :-

Bananas, one of the most popular fruits worldwide, are often misunderstood despite their widespread consumption. From claims about their sugar content to misconceptions about their role in weight loss, bananas are subject to many myths that can cloud their nutritional benefits. As a dietitian, it's important to provide clear, evidence-based information to help people make informed dietary choices. In this article, we'll debunk some common myths about bananas and highlight their true health benefits. Let's peel back the layers and discover the real story behind this versatile and nutritious fruit.

A banana has:

potassium :  9%   of the RDI

Vitamin B6:  33% of the RDI

Vitamin C:   11% of the  RDI

Magnesium : 8% of the  RDI 

Copper : 10% of the RDI

Manganese : 14% of the RDI

Net carbs : 24 grams  

Fiber: 2.6 grams 

Protein :1.3 grams 

Fat: 0.2 grams 

Are you also on a weight loss journey and do u think munching on cookies won't make you fat?😱😱

So Eat this, Not that,!BOLEGA  TO CHOSE YOUR SNACK WISELY👦👧🍌🍌🍌🍌

For a lot of us, morning / evening tea is often accompanied by cookies . A couple of cookies cannot hurt, isn't it ?

while you try to lose weight , you focus on avoiding junk foods such as pizza, cold drinks , burgers and fried food. But we always see, people ,making mistakes that they don't even realize -cookies being the perfect example. 

DO YOU ALWAYS IGNORE BANANAS AND CHOSE SOMETHING LIKE A GOOD DAY BISCUIT OVER THEM ?

5-6 Good day cookies can make your day bad 💔

we asked people how many cooks they have with tea - often 3 cookies with a cup in the morning and evening are considered harmless.

if we compare 4 cookies with a medium -sized banana(80-100), cookies are not even high in calories but also high in fat with low fiber content.

so the question is that  banana really makes us fat ?

well, the prescription is that banana is high in sugar and calories & thus it makes us Fat. 

Let's Break Some Myths.😤😤😤😤

1. Banana is Not full of sugar :  100gm banana has about 12 gm of sugar which is relatively less than modern processed foods ,For instance, 100 gm of digestive cookies has 22 gm of sugar. 

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   2.   it is NOT high in Calories : 

The calories in bananas are moderate  enough to include in your diet without causing weight gain .A Small banana contains 90 calories and even an extra- large banana only has 135 calories.

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3.   it is NOT Full of starch :  

Banana contain more starch than some other fruits, but that doesn't mean they'll make you fat. it's important to consider the type of starch, its calories and its overall impact on blood sugar. Bananas are one resistance starch which, , in your body, acts the same as the soluble fiber. it passes through the small intestine without being digested, so it doesn't contribute the same calories as starch that's digested into sugar and used for energy .

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 4.   it CAN be consumed by diabetics patients also :

Although it's not a free food for diabetics it is low in Glycemic index which means the Sugar present in the bananas is absorbed in the body slowly thus it doesn't spike the insulin in your body. it can be consumed by diabetics patients in moderate amounts.

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 Why Should you reintroduce banana in your life again ?

1. it is extremely rich in Nutrients 💪
2. it improves your Digestive system💩
3. it contains Antioxidants 💥
4. it helps you to Exercise Better 🏃

BOTTOMLINE :-

Bananas are a nutritious, versatile fruit that often fall victim to various myths, from their sugar content to their impact on weight. By understanding the facts, we can appreciate bananas for their true benefits. Packed with essential vitamins, minerals, and fiber, bananas support overall health and provide a natural, energy-boosting snack. Don't let myths deter you—embrace bananas as a valuable part of a balanced diet. Remember, it's not just about what you eat, but how you incorporate wholesome foods like bananas into your daily nutrition.

FAQ :-

1.  What is the Best Fruit for People with Diabetes?

For people with diabetes, choosing fruits with a low glycemic index (GI) and high fiber content is crucial for maintaining stable blood sugar levels. Berries, such as strawberries, blueberries, and raspberries, are among the best fruits for diabetes management. These fruits are low in sugar, high in antioxidants, and rich in vitamins and fiber, which help regulate blood sugar levels and improve overall health. Incorporating berries into your diet can provide a delicious, nutritious option for satisfying sweet cravings without causing blood sugar spikes.

2.  Are There Side Effects of Eating Too Many Bananas?

While bananas are a nutritious fruit, consuming them in excess can lead to some side effects. Eating too many bananas can result in:

Digestive Issues: 

Overconsumption of bananas may cause bloating, gas, and constipation due to their high fiber content.

Hyperkalemia: 

Excessive intake of bananas, which are rich in potassium, can lead to hyperkalemia—a condition characterized by elevated potassium levels in the blood, potentially causing heart palpitations and irregular heartbeats.

Blood Sugar Spikes: 

Although bananas have a moderate glycemic index, eating large quantities can cause blood sugar levels to rise, especially for people with diabetes.

Moderation is key. Enjoy bananas as part of a balanced diet to reap their health benefits without adverse effects.

3. How Many Bananas Should You Eat?

The optimal number of bananas to consume depends on individual dietary needs and health goals. Generally, eating 1 to 2 bananas per day is considered a healthy amount for most people. This provides essential nutrients such as potassium, vitamin C, and dietary fiber without overloading on sugars or calories. For those with specific health conditions, such as diabetes or kidney issues, it's important to consult with a healthcare provider to determine the appropriate intake. Remember, balance and variety are key to a healthy diet, so include a range of fruits and vegetables to meet your nutritional needs.

4.  Is Eating a Banana Really the Same as Six Spoons of Sugar? Here's What Science Says

No, eating a banana is not the same as consuming six spoons of sugar. While bananas contain natural sugars, they also provide essential nutrients that refined sugar lacks. Here's what science says:

Natural vs. Added Sugars: 

The sugars in bananas are natural fructose, accompanied by fiber, vitamins, and minerals. This combination helps slow down sugar absorption, providing a steady energy release.

Glycemic Index: 

Bananas have a moderate glycemic index, meaning they don't cause rapid spikes in blood sugar levels like refined sugar does.

Nutritional Benefits:

 Bananas are rich in potassium, vitamin C, and dietary fiber, all of which contribute to overall health and are absent in refined sugar.

In summary, comparing a banana to six spoons of sugar is misleading. Bananas offer a nutritious and balanced option, making them a healthy part of your diet.

Glycemic index and its relation with sugar

Introduction:

Welcome to 'Eat This, Not That', your one-stop shop for everything nutrition and well-being... with my relatives and friends through my blog. So today I'm going to explain what nutrition and its definition are and some myths and facts about it and how it relates to sugar. We'll also dig into the intriguing world of the glycaemic index (GI) and its relationship with sugar, a topic that affects everything from blood sugar levels to general health. The glycaemic index is a useful tool for measuring how rapidly carbohydrate-rich diets raise blood sugar levels. Understanding the GI of foods can help individuals make informed choices about their diet, particularly for those managing diseases like diabetes or aiming to maximise energy levels and weight management.

Glycemic index & its Relation with sugar 

We'll go over the definition of the glycemic index, its calculation, and its importance in connection to sugar intake in this extensive guide. For better health and well-being, we'll also go over doable strategies for consuming low-GI foods and keeping blood sugar levels steady. Come along as we explore the effects of sugar on our bodies and solve the enigmas surrounding the glycemic index. For a healthier future, let's arm ourselves with knowledge and make wise decisions.

WHAT IS GLYCEMIC :-

The Glycaemic index (GI) indicates how quickly blood sugar is raised by the carbohydrates in food. High GI foods are quickly digested and absorbed, and consequently lead to a quick spike in blood sugar levels, while low GI foods are digested and absorbed slowly and produce a balanced and gradual increase in blood sugar levels.

Knowing the glycemic index can help you control blood sugar, especially if you have diabetes or are at risk.

Glycemic chart👇

Medium GI 55-69

High GI > 70

Low GI < 55

On that basis, foods 🧈🌮🍑are categorized as Low GI [1-55], Medium GI [56-69], and High GI foods [70 and above].

For eg- Oats is a medium Glycemic Index food with a GI of 55, Kidney beans have a GI of 24, the GI of Sugar is 68 (for 1 tbsp🥄), Whole wheat bread ka Glycemic Index hai 72!

WHY IS GLYCEMIC INDEX VALUE IMPORTANT? 

Because high GI content is like spiking up↗️ of our 🌡blood sugar, and we would be risking ourselves type 2 💉diabetes, obesity, hypertension👨‍⚕ and a bunch of other serious disease.

So even if one is healthy and does not have diabetes or prediabetes, one has to eat a mixture of low⤵️ GI foods and medium/high GI foods.

DO NOT CO-RELATE GLYCEMIC INDEX WITH FAT OR SUGAR CONTENT

Chalo ab vapas chalte hain apne graphic ki taraf.🔙 A lot of people might have suggested you to stay away from grapes in diabetes, pados vale sharmaji🤷🏻‍♂, google pe koi random gyan vali site💡. Misconceptions are everywhere. To chaliye, FACTS📰📖 dekhte hain

1) Although, the sugar content is green grapes per 100 g is more (16g) than that in banana🍌(12g) or watermelon(6g), its effect on spiking blood sugar levels is the least🤩. The same is the case with watermelon🍉. Iska sugar content to sabse kam hai, but it is one of the highest Glycemic index foods, matlab banana🍌, grapes🍇 aur watermelon me se, watermelon🍉 apka blood sugar sabse pehle rise karega! DANGER ALERT🚫

2) Considered a weight loss fruit owing to its high⬆️ water content, a 100 g of watermelon only gives 30 calories😯, whereas the same amount of banana gives 89 calories and grapes give 67 calories.

3) Contrary to popular belief, grapes🍇 have a low Glycemic index on average. Low-GI diets are recommended for people with diabetes since they help to alleviate its symptoms. 

RESEARCH📝 SOURCE- “Type 2 Diabetes and Glycemic Response to Grapes or Grape Products, Susan J. Zunino, The Journal of Nutrition”

PACKAGED FOODS AND GLYCEMIC INDEX- TRUTH REVEALED🧐:-

It is true that many processed snack foods contain added sugars that can spike blood glucose high into the danger zone. Cookies, breads, chips and packaged juices often rely on refined flours and added glucose to enhance flavor and extend shelf life, but this comes at the cost of glycemic control. The natural fibers, proteins and fats in whole food counterparts blunt the insulin response. Even those without diabetes would be wise to limit refined carbs and added sugars regularly consumed.

While an occasional treat may be enjoyed in moderation, beware foods labeling glucose as the primary ingredient. Glucose ranks at the maximum 100 on the glycemic index scale, offering a more potent glycemic kick than all other carbs. For those managing diabetes especially, glucose bombs should be avoided altogether if possible. But all would benefit from regularly fueling with slow carbs over fast, and nourishing the body with real, whole foods as nature intended. Moderation and mindful choices are key to optimizing blood sugar and long term health.

MATLAB MAIN GRAPES🍇 VAGERAH KHA LU GUILT-FREE?

 

Ab humare apne clients kahenge aap toh diet me ye dete nahi😏. There are certain combinations jinpe aapki diet customized hoti hai. We, as dietitians🤵🏻‍♀🍎 know what suits your body the best, depending on your metabolism, level of physical activity🤸‍♀️🚴🏻‍♂️, food allergy, medical condition💊 and what not. If your goal is weight loss to let US DECIDE THE DOS AND DONTS. (WE MEAN TAKE HELP FROM THE EXPERTS👨‍💼, APNE GOOGLE BABA KO RABB✝️ MAT SMJHO)

BOTTOMLINE:-

In conclusion, the glycemic index offers invaluable insights into how diverse carbohydrates influence blood glucose concentrations. By including low-GI nourishments, for example entire grains, natural products, and vegetables, into your sustenance plan, you can all the more successfully oversee circulatory glucose levels and advance wellbeing generally. As was investigated in the article, being mindful of a sustenance's GI can fundamentally affect vitality, weight administration, and counteractive action of constant illnesses. Applying this information and settling on educated decisions about the carbs we eat can have significant medical advantages. In this manner, utilizing the glycemic file as a wellness instrument merits thoughtful consideration.

Stay tuned to 'Eat this not that' for more informative articles on nutrition and wellness, and continue your journey towards a healthier lifestyle.

FAQ-:

1. What's the difference between sugar and  glycemic?

Sugar typically refers to the various forms of sucrose, glucose, and fructose that are commonly found in foods. Glycemic, on the other hand, refers to the effect these sugars have on blood sugar levels after consumption. Foods with a high glycemic index cause a rapid increase in blood sugar levels, while those with a low glycemic index result in a slower, more gradual increase.

2. How to reduce glycemic index?

To reduce the glycemic index of your meals, focus on incorporating foods that are lower in simple sugars and higher in fiber, protein, and healthy fats. Here are some tips:

Choose whole grains:  

 

Opt for whole grains like brown rice, quinoa, barley, and oats instead of refined grains like white rice and white bread.

Increase fiber intake:  

 

Include plenty of fruits, vegetables, legumes, and nuts in your diet to increase fiber content, which can help slow down the absorption of sugars into the bloodstream.

Pair carbohydrates with protein and healthy fats:  

 

Combining carbohydrates with protein and/or healthy fats can help slow down digestion and reduce the glycemic response. For example, have an apple with peanut butter or whole grain toast with avocado.

Cook foods differently:  

 

Certain cooking methods can affect the glycemic index of foods. For example, boiling potatoes results in a higher glycemic index compared to baking or roasting them.

Choose low-glycemic sweeteners:  

 

Opt for sweeteners like stevia or erythritol, which have a minimal impact on blood sugar levels compared to refined sugars.Be mindful of portion sizes: Even low-glycemic foods can raise blood sugar levels if consumed in large quantities, so pay attention to portion sizes.

Include vinegar or lemon juice: 

 

 Adding vinegar or lemon juice to your meals may help lower the glycemic index by slowing down stomach emptying and reducing the rise in blood sugar levels after eating.By making these adjustments to your diet, you can help lower the glycemic index of your meals and promote better blood sugar control.

Should mangoes not be included in Diabetic diet ? 

Introduction -:

Hi everyone, Today I am sharing some facts about mango As we all know summer has come because of the global epidemic there is a very dangerous situation in front of us every single person get scared of the name of COVID 19 and because of this Everyone gets stuck at home whenever summer came everyone waiting for mangoes to eat. Today In my blog I am going to clear some myths related to mangoes when it comes to a diabetic diet and its glycemic index and glycemic load.

With summer waves hitting the city hard, mangoes find their place in everyone’s household. With a lot of allegations evolving around this yellow fruit, the verdict is quite complicated to deal with. Mangoes scientifically called'' Mangifera indica'' are native fruits that are seasonal during summer and see all over India. The raw fruit as well as the ripe one finds its place in the native kitchens. From aam Panna to mango milkshakes, these can be used in numerous recipes.

The outer skin and inner seeds are usually discarded, but there are claims about their health benefits that are yet to be applied practically in everyday settings. The flesh is usually eaten raw or is processed in the form of juices, milkshakes, pickles, desserts, etc.

Nutrition-:  

Talking about the nutrition that mangoes offer, they are an excellent source of beta carotene, potassium, and fiber. But, it is slightly on the higher scale when the consideration is about the calories. On average it has around 10 -15 g of carbohydrate (per 100mg) with a medium glycemic index and glycemic load. All these nutrients differ among the varieties of mangoes available in the market.

Diabetes & Mangoes:-

To cope up with the sugar cravings that people with diabetes have, they are often advised to replace desserts with fruits. Fruits are a good source of fiber and the natural fructose available in fruits give it a sweeter taste that is not just empty calories like regular sugar. But fruits must also be taken with caution as excess consumption leads to higher glucose levels as at the end of the day they still have carbohydrates. Mango is one such fruit, it has a good nutritional profile but when it comes to Diabetes it has to be taken wisely.

How to include mangoes in a Diabetic diet?

            Moderation is said to be the key to diabetes management. The same applies to eating mangoes, being a seasonal gift, 

these can be had in exchange for foods containing higher carbohydrates. For example, instead of having poha or upma as a breakfast snake, 50g Mango can be had.

What not to consume?

Fruit juices

icecream

Any desserts form

WHEN TO AVOID :-

When blood glucose is above 200mg/DL

When you have already a carbohydrate-rich meal.

In the form of pickles when a person has hypertension and In other conditions where salt has to be restricted in the diet.

 Best time to take mangoes:-

Any seasonal fruit is meant to be consumed in the available season for reasons known( availability, freshness and to stay away from artificial ripening procedures)

Always advice to have fruits as a mid-morning/evening snack instead of having them along with a meal.

 avoid taking mangoes in late evening and night.

Glycemic index & Glycemic load :-

Mangoes score 51–56 on the glycemic index (GI) chart, similar to orange juice. The American Diabetes Association (ADA) considers this a low or medium score. The ADA suggests the following tips for eating fruit. A serving of fruit should contain about 15 g of carbohydrates.

Food Name:- MANGO

GI (VS GLUCOSE)-: 60

Standard Serve Size (g) -: 120

Carbs per serving-: 15

Glycemic load-:9

Controversies over the fruits -:

Many researchers have shown positive results in terms of glycemic control, anti-inflammatory, anti-cancerous, antioxidant properties. Increasing evidence of the possible health benefits of an unusual phenolic compound mangiferin in mangoes has caught the limelight in the field of research with the fruit’s nutraceutical properties. In the end, it all boils down to the single fact that it still has carbohydrates that a diabetic is meant to restrict for better compliance and hence regular consumption is to be limited as much as possible.

   

                  

    

 

                   When you know how much to take and when to take, managing diabetes becomes easy. A little bit of self-discipline and a better lifestyle choice goes a long way. Mangoes are one of the most precious gifts of nature. So, try to make judicious use of them for a healthier living.

Conclusion -:

In summary, mangoes can be a part of a healthy diet for individuals with diabetes, provided they are consumed in moderation and as part of a well-rounded eating plan. Despite being relatively high in natural sugars and having a moderate to high glycemic index, mangoes offer numerous health benefits, including being rich in fiber, vitamins, and antioxidants.

To include mangoes in a diabetes-friendly diet, it's essential to practice portion control and mindful eating. Pairing mangoes with sources of protein or healthy fats can help slow down the absorption of sugars into the bloodstream, thereby minimizing their impact on blood sugar levels.

When planning meals, individuals with diabetes should consider their overall carbohydrate intake and monitor their blood sugar levels regularly. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating mangoes and other fruits into a diabetes management plan.

FAQ -:

1. Does Mango increase sugar levels?Mangoes do contain natural sugars, so consuming them can raise blood sugar levels, especially if eaten in large amounts. However, mangoes also provide fiber and other nutrients, so moderation is key, especially for those monitoring their sugar intake.

2. Is Mangoes too high in sugar?

Mangoes are naturally high in sugar, but they also provide essential vitamins, minerals, and fiber. As with any food, moderation is key. If you're watching your sugar intake, it's best to enjoy mangoes in moderation as part of a balanced diet.

.what fruit is ok for Diabetes ?

"Several fruits are suitable for individuals with diabetes due to their lower glycemic index, including berries, cherries, apples, and oranges. These fruits provide essential nutrients while minimizing blood sugar spikes. It's crucial to monitor portion sizes and incorporate them into a well-balanced diet tailored to individual needs."

Let's justify a famous phrase "Eat your Breakfast like a King, Lunch like a Prince and Dinner like a pauper"​ with Dt Abhilasha Sarraf

 Are you skipping meals to get a lean body?
You are on the wrong track, my friend.
Skipping meals and having your daily meals with the wrong quantity will make your tummy go haywire and you will keep wondering that what is wrong with your body.
 

Nothing is wrong with your body and stop saying this desi phrase,'' Mujhe to pani bhi lagta hai"
 

Firstly, never skip your meals because your body needs the energy to work and play with confidence the whole day.

Secondly, Most of us make this common mistake that we do not distribute our meals with the right quantity.

Let's justify this famous phrase "Eat your breakfast like a King, Lunch like a Prince and Dinner like a pauper"
                                                                                   

 

 

1. Breakfast -:Make sure, your breakfast is heavy because you are getting ready to work for the next 12 hours of your day. The calories you consumed will burn with your daily work routine from commuting to climbing the staircase to running with your files at the office.

 

 

 2. Lunch-:  Keep your lunch moderate, because you will need this to get back to your home and get ready for evening exercise or sports or jog. You are going to burn all these calories with your evening activities.

 

 

 

3. Dinner -

Let's have a look at the blunder we all make every night by eating like we are going to hibernate for the next 6 months. This is wrong, having a heavy dinner once in a week on weekend is fine but not every day. You are consuming calories but how are you going to burn them because you jump on the bed to dream for the next 8 hours, soon after your dinner. So, keep your dinner light and then go to bed because you are going to fast for the next 10 hours and that is why you call your morning meal "Break" "Fast"

 

This famous phrase "Eat your breakfast like a King, Lunch like a Prince and Dinner like a Pauper" came from our elders who lived their life farming in villages. They didn't need a dietitian and wellness coach then.

I hope my content will make you do a small change in your lifestyle today.

Stay tuned for more content on lifestyle and diets!

THANK YOU....

Navrat vrat

स्वस्थ भोजन - नवरात्र के व्रत में न रहें भूखे

Abhilasha prasad

( Dietician, Nutritionist and Health educator)

नवरात्र के दौरान कमजोरी से बचने के लिए निर्जल उपवास नहीं करना चाहिए, इससे शरीर को फायदा पहुंचने के बजाय नुकसान होता है। नवरात्र के व्रत में पेय पदार्थ अवश्यर लेते रहें या फिर कुछ हल्का -फुल्का भी खाने में ले सकते हैं। यदि आप व्रत के पैक्ड फूड प्रॉडक्ट्स नहीं लेना चाहते तो आप लगातार पानी पीते रहें जिससे शरीर में पानी की कमी न हो। आइए जानें नवरात्र के व्रत में भूखें रहने के क्या नुकसान हो सकते हैं।

• उपवास के दिनों में पूरा दिन हल्का-फुल्का खाने या फिर पानी पर रहने और रात में हाई कैलोरी युक्त भोजन करने से आपके बीमार होने की संभावना बढ़ जाती है, इसीलिए पूरे दिन बैलेंस डाइट लेनी चाहिए और रात में हल्का-फुल्का़ लेना चाहिए।

• कुछ लोग नवरात्र के व्रत में सिर्फ पानी या सिर्फ फलाहार का उपवास करते हैं जिससे पाचनतंत्र खराब हो सकता है।

• कुट्टू, तैलीय भोजन, अधिक आलू इत्यादि खाने से भी स्वास्थ्य पर नकारात्मक असर पड़ता है।

• पूरा दिन पानी पर रहना भी नुकसानदायक हो सकता है।

• व्रत के दौरान हेल्दी खाना नहीं खाना या व्रत के दौरान कुछ भी नहीं खाना आपकी सेहत के लिए एक बड़ी लापरवाही हो सकती है।

• नवरात्र के दौरान कुछ लोग यह सोचते हैं कि इससे वे अपना वजन नियंत्रित कर लेंगे जिसके चलते वे अकसर दिन भर में सिर्फ एक बार खाना खाते हैं।

• अचानक पानी पर रहने या दिन में एक बार खाना खाने से न सिर्फ शरीर का मेटाबॉलिज्म प्रभावित होता है बल्कि शरीर में वसा की मात्रा भी बढ़ती है।

• इसी कारण से व्रत के दौरान भी हर दो-तीन घंटे में फल और सलाद, जूस  इत्यादि लेते रहें। खीरा, खरबूज जैसे फलों को खाते रहने से डिहाइड्रेशन की समस्या नहीं होगी और वजन बढ़ने का खतरा भी नहीं रहेगा।

• सुबह उठने के बाद ज्यादा देर तक भूखे रहने से एसीडिटी और लो ब्लडप्रेशर आदि की परेशानी हो सकती है।

• पूरा दिन भूखा रहना और रात में हैवी खाना खाने से बेहोशी आना, चक्कर आना, सिर दर्द होना, कमजोरी महसूस होना इत्यादि समस्याएं होने की आशंका बढ़ जाती है।

• नौ दिन तक कम खाने और व्रत के बाद अचानक गरिष्ठ और भारी भोजन करना स्वास्थ्य के लिए हानिकारक हो सकता है। व्रत रखने से कुछ लोगों का वजन भी बढ़ जाता है, इसीलिए कमजोरी और अन्य परेशानियों से बचने के लिए व्रत के दौरान हल्का-फुल्का या फिर पेय पदार्थ अवश्य लेते रहना चाहिए।

• नवरात के व्रत में आप फलाहार ले सकते हैं लेकिन भूखे रहकर व्रत न करें।

• रोगियों, वरिष्ठ जनों, गर्भवती महिलाओं और बच्चों को उपवास नहीं रखना चाहिए।

• डाइटिंग के लिए व्रत रख रहे हैं तो अच्छा होगा किसी एक्सपर्ट की सलाह लें और शेड्यूल बना उसे फॉलो करें।

• अगर आप चाहते हैं कि व्रत के दौरान आपका वजन बढ़ने के बजाय कम हो जाए तो आपको अपनी प्रतिदिन की कैलोरी 1200 कैलोरी तक ही सीमित करनी होगी। इसके साथ ही आपको अधिक से अधिक मात्रा में तरल पदार्थ लेने होंगे। शिकंजी, लस्सी, शहद डालकर मिल्क शेक आदि लिए जा सकते हैं।

कैलोरी कम करने के तरीके   

नवरात्रों के नौ दिन, जहां आप भगवान को खुश करने में लगे होते हैं, वहीं अपने खान-पान को लेकर आप थोड़ा भ्रमित भी रहते हैं। ऐसे में सबसे बड़ी समस्या होती है, क्या खायें क्या ना खायें। ऐसे में अगर कोई मेहमान या दोस्त घर आ जाये, तो खान-पान को लेकर आपकी यह समस्याल और बढ़ जाती है।

आइये हम आपको उन खास व्यंजनों से प्राप्त होने वाली कैलोरीज़ के बारे में बता दें, जिससे आप अपने स्वास्य्यं  का खास ख्याल रख सकेंगे।

यह समय व्रत का है और आपको पता होना चाहिए कि आप एक दिन में कितनी कैलोरीज़ ले रहे हैं।

आप दिन की शुरूवात कुछ ऐसे कर सकते हैं:

1.    दिन की शुरूवात एक मध्यम आकार के आलू से करें, आप इसपर एक छोटे चमम्च से मक्खन और थोड़ा नमक भी डाल सकते हैं। आलू में कार्बोहाइड्रेट अधिक मात्रा में होता है और इससे आपको भूख भी नहीं लगेगी या दूध, एक केला और २-३ खजूर ले! इससे आपका पेट २-३ घंटे तक भरा रहेगा. फिर चाहे तो एक कप हरी चाय या चाय ले मुठी भर भुनी हुई मूंगफली के साथ !

2.    दिन भर में अलग-अलग फलों का सेवन करें क्योंकि फलों में कैलोरीज़ कम होती है और इनमें कार्बोहाइड्रेट और फाइबर भी प्रचूर मात्रा में होता है।

3.    सब्जि़यों में घी की जगह रिफाइंड तेल का प्रयोग करें।

4.    नमकीन और पकोड़े खाने के बजाय मखाना खायें।

5.    अधिक से अधिक मात्रा में पानी पीयें, जिससे आपको भूख ना लगे।

इस नवरात्री आहार के इन नियमों का पालन करके देखें आप कैसे अपने मित्रों की तुलना में अधिक फिट रह सकते है। फिट रहने का सबसे अच्छा तरीका है कि आप जो कुछ भी खा रहे हैं, उसकी कैलोरीज़ पर नज़र रखें।