Fitness Q&A: Common food sources of protein

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answer:

1. hi i am Pallavi , i am 31 years old & 74 kg, height-5.4 inch. Three years back i was 60, but due to 2 abortions & no exercises i gain that much weight. now may diet as follows- 8.30-1 cup tea ( without sugar). 9.30-1 chapati or 2 Mari biscuits. 11 am- 1 cup regular tea.
1pm-2 chapati, 1 vati dal, 1 wati sabji, 1 cup buttermilk. 3.30 pm- 1 cup regular tea.5 pm -1 fruit, 8 pm- 1 1 chapati, 2 bowl soup & vegetable.
i want to loss 12 kg please send me the diet chart and exercise too.
thanks a lot.

Pallavi

To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise. Diet plus exercise is the ideal way to lose weight.

Your diet seems fine, but can still be fine-tuned. Also, if your weight loss continues to be stubborn I would suggest you meet the doctor for evaluation.

2. Hi, I walk for 40 mins in the morning (not slowly but not too fast) and 40 mins in the afternoon 5 days a week. How much weight do you think I loose and I also want to get skinnier thighs and lower belly. Any ideas?
lily

You will burn a maximum of 300 calories per walking session. To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is safe. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

§ Decreased fat consumption
§ Portion control
§ High fibre
§ An active lifestyle
§ Consistent, sensible eating and exercise habits

3. for loosing weight,you recomended brisk walk, can it be exchanged with exercise bike, doing 1/2 hr daily at 16km/hr speed, beside cutting over the calorie intake,
satish chand gupta

Yes, certainly. Ideal recommended time is 1 hour of low impact cardio exercises, 5 to 7 days a week.

4. hiii….mam…..i am indain (kerala)…i am 27 years old .my height is 165cm and weight around 84kg…….i want lose my weight pls help by a diet chart …..i have more abdormal and waist pls help me reduce….hope u will replay………
Binisha

To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise. Diet plus exercise is the ideal way to lose weight.

For your abs and waist:

1. Train your abdominal muscles, hard and smart.
Constantly challenge your abdominal by varying your workouts.

2. Evaluate your eating habits.
Incorporate a diet that is healthy, well balanced and low in fat. There is no getting away from the fact that food you eat plays a vital role in defining your mid-section.

3. Incorporate cardiovascular exercises to burn calories.
Include exercises such as walking, swimming or cycling for 1 hour daily to burn calories. Unless you burn fat, your toned abdominal will remain hidden underneath a layer of fat. That is why burning calories is an integral aspect of reducing belly flab.

5. I am 24 years male My weight is 52 and height is 5.4 inches. I want to start gym and want to get a muscular body and good height. Can you please suggest me a protein diet chart which i should follow to have a good body and keep me active and fit. and i should gain hieght also
I hope you can help me with this !!

Yunus Bagban

Weight training or strength exercises play an important role in building muscle. An effective routine would include exercises that target the major muscle groups of the upper, mid and lower body. Adding a cardiovascular exercise routine such as walking on the treadmill or cycling twice a week will improve your overall fitness.

An active adult requires 0.8 to 1.0 grams of protein per kilogram of body weight.
If you do heavy training you might require a higher intake, between 1.2 to 1.5 grams of protein per kilogram of body weight.

Animal sources such as milk, milk products, meats and eggs are complete sources of protein. Vegetable proteins are incomplete and need to be combined with other foods to be complete. For example, grains and lentil (dal and chapatti /rice), nuts or seeds with grains, nuts or seeds with legumes; are excellent vegetarian protein sources.

Protein found in common foods

Milk (1 cup) 8 grams of protein
Yogurt (1 cup) 8 grams of protein
Egg white ( 1 ) 7 grams of protein
Peanut butter and bread (1 slice) 6 grams of protein
Chicken breast (3,5 ounces) 30 grams of protein

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