Weight Management and General Health Improving Practices

 A big misconception: Red meat/Saturated fats increase cholesterol, uric acid, heart
disease,arthritis.
 The real culprit is white/refined sugar. Click for details Sugar Industry Scandal: Sponsored Phony
Harvard Research Blamed Fat for Heart Disease
 Body volume is not only dependent on fats , it also increases if there is inflammation/swelling in
different parts of body.
 Around 90 % diseases are due to inflammation and main cause of inflammation is SUGAR.
 Intake of Omega 3 containing foods is helpful in reducing inflammation.
 Top sources of omega 3 foods are: Flax seeds,Chia Seeds,Walnuts,Wild Caught Fish.
 Farm raised fish is nothing more than broiler chicken.

Use this :
1. Coconut Sugar, Unrefined Desi Shakkar without chemicals, Dates/Dates Paste/Organic Raw
Unfiltered Honey/Stevia Powder
2. Honey shouldn’t be used in hot drinks/meals.
3. Extra Virgin Coconut Oil, Extra Virgin Olive Oil/Clarified Butter (Desi Ghee)
4. For cooking Desi Ghee is the best then comes avocado and extra virgin coconut oil.
5. Free range/Desi Chicken, Free range/desi eggs (if not available better not to eat broiler stuff
which causes hormonal imbalances)
6. Ginger oil (Boosts metabolism and suppresses sugar cravings,2 drops twice daily in any meal,
green tea etc)
7. All type of fruits and sweets should be taken half an hour before the meals or 3.5 hours after the
meals due to lethal combination of simple carbohydrates, complex carbohydrates and proteins
with simple carbohydrates.
8. Water should be taken 30 minutes before meal or 1.5 hours after meal because it dilutes the
HCL which is responsible for digestion and it diminishes the digestive fire.
9. Water should be taken in small sips, because with each sip ,a specific amount of sliva is
transferred to your stomach and saliva is alkaline in nature which reduces the acidity of gut and
balances the PH of body.
10. Always drink water at room temperature.
11. Chia Seeds (rich in fiber, protein, calcium and omega 3).Half to 2 tables spoons soaked in water
for 2 hours/overnight and then used in smoothies/yogurt.
12. Heavy breakfast with snack type lunch and then dinner.
13. Breakfast should include healthy fats including desi ghee, extra virgin coconut oil, parathas of
desi ghee (simple/stuffed) are great filling choices.
14. Potatoes should always be taken with peel, it will reverse diabetes and helps in losing weight.
15. Use stainless steel or clay pots for cooking and serving.

Weight Management Pratices v 1.0

 16. Use full fat dairy milk or yogurt.

Not that:
1. Processed Food including cakes,pastries,Pizzas,Rusks,Biscuits,bread,pasta,rice(white rice is
processed) and other bakery items.
2. Table Sugar/White sugar/refined sugar/brown sugar/Artificial sweeteners (sucral,
Canderal,sucralose).Artificial sugars are main cause of heart disease and inflammation in body.
3. Broiler Chicken, Broiler Eggs,Farm raised Fish.
4. Hydrogenated and GMO cooking oils including sunflower oil,saff flower ,corn oil etc.These are
extracted from GMO seeds and secondly the way of extraction of oil includes hydrogen
treatment which causes trans fats, the main reason behind inflammation, heart
disease,diabetes,high cholesterol.
5. Avoid silver/silver steel/non-stick pans and pots.Non-stick layer is cancer causing.

Note :
 Always read labels : Anything ending with ose is sugar like
sucrose,sucralose,maltose,maltodextrose etc.
 Filling diet is key component of weight management plan. Always have a healthy breakfast
which includes healthy fats and proteins.
 Food rotation is the key.Don’t Repeat meals and breakfast before 3 to 4 days.
 Use nuts like walnuts,almonds,cashew nuts as snack and in case of food cravings.
 Weightage of different components in weight lose: diet 60% + 20% sleep +20% exercise
 Black seed oil for metabolism boosting and strengthening immune system.(1 Table spoon at bed
time,initially start from half tea spoon and gradually increase up to 1 table spoon in one moth
duration)
 Don't exercise for Weight Loss — Eat healthy and mindfully for Weight Loss, Exercise for All the
Other Benefits.
 Remember, this is a marathon, not a sprint. Changing every part of your lifestyle at once is
overwhelming and sets you up for failure. Decide on making just one healthy change a week to
allow yourself time to adapt.

Weight Management Pratices v 1.0

Milestones achieved in 14 months period:
 Reduced body weight from 91 KG to 73 KG.
 Reduced waist line from 38 to 32 .
 Reduced shoes size from 9 to 7(all due to reduction in inflammation and swelling not due to fat
accumulation)

By changing life style I am able to get rid of following symptoms Alhamdulillah:

1. Long episodes of hiccups which may continue for hours.

2. Chronic constipation and bloating.
3. Sinusitis and sore throat frequently with temperature.
4. Chronic fatigue all day long since many years.
5. Heels pain
6. Muscle pain
7. Joint pain
8. Numbness
9. Extreme dizziness and deep sleep, even an hour long ringing alarm couldn’t awake me for Fajar.
10. Headaches and migraines.
11. Inflammation and swelling in body especially feet and hands.
12. Too hot hands and feet.
13. Mouth and tongue sours.
14. Neck and shoulders pain.
15. Excessive Burps
16. TMJ
17. Hemorrhoids
18. Blood clots in nose

Weight Management Pratices v 1.0