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Disclaimer:
Truweight Food Plan is intended to supplement the advice of your
personal physician, whom you should consult regarding
individual medical conditions.
Also, it is always advisable to consult a dietician for making any
major modifications to your diet, as diets would vary from
individual to individual, depending on your body type, medical
conditions, age, gender, etc.
INDEX
Section - I :
Introduction
Introduction
12
24
33
41
Section II:
Truweight Food Plan
4 Cycle Truweight Program
50
54
61
64
69
73
74
76
77
81
83
84
96
Section III:
Know the macronutrients: The importance
of protein, carb and fat in our diet
Protein - A missing link in Indian Diet
102
108
112
Section IV:
Knowledge is your armour!
How to burn Fat from Belly, Butts and Thigh
121
126
131
138
144
153
Section V:
Quick useful tips!!
Emotional eating & tips to control cravings
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165
169
171
175
180
Chutneys
193
Soups
197
Salads
201
Beverages
204
Starters/Snacks
207
FOREWORD
When diet is wrong, medicine is of no use; when diet is correct,
medicine is of no need.
Ancient Ayurvedic proverb
Today the number of people in the world who are overfed is
greater than the number of people who are underfed. Closer home
we are heading to a similar scenario. The unfortunate part is that
despite excess intake of food, many of us are still undernourished,
because we are eating the wrong foods and as a result we are not
getting the required nutrition. Many nutrition experts have
equated food with calories and hence the craze for low calorie
food. Diet cola might have 0 calories, but it also has 0 nutrition.
For us, food is much more than calorie, it is Gods greatest Gift.
Eating excess food with less nutritional value has led to a plethora
of other lifestyle diseases. More than 50% of our obese clients
come to us with a known metabolic problem like thyroid or
PCOD. Another 20-30% have underlying hormonal imbalances
and deficiencies which they are not aware of. The trend differs
with gender and age. Insulin imbalance, vitamin D deficiency and
other nutritional deficiencies are the most common amongst our
clients.These individuals are overfed but undernourished.
Truweight was designed to address the current scenario of
metabolic disturbances and over nutrition. This program provides
a comprehensive solution to the weight problem with a belief in
treating the system rather than the symptoms.
The Truweight diet program has benefited thousands of our
clients; it is based on scientific principles presented in the
simplest and the most accessible way so that all our readers can
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benefit from it. It does not matter if you are 16 or 60, these well
researched dietary concepts can be followed by all.
Truweight program consists of 4 cycles and 8 phases.
Each phase has been planned after extensive research and
experimentation. The knowledge of Ayurveda and the latest
nutrition research are combined in these phases to derive
maximum benefit.
The program starts with an Anti-Inflammatory Detox cycle.
Toxins from food, environment, our own metabolic by products
get accumulated in the fat tissue. When you are on a weight loss
program and you start losing fat, all these toxins flow into the
bloodstream. This could have a negative impact on your health.
Hence, a scientific detox program will not only help the body
eliminate these toxins released from fat, but it also primes the
body for further weight loss.
In our Forgotten Foods phase we encourage our clients to
prepare their meals with various millets. Modern diets consist of
mostly wheat and white rice as our main course. But there are lot
more grains which we have completely forgotten. For example
ragi consists of carbohydrates that are digested slowly and has
many phytonutrients that are beneficial for health. We
recommend diversity in the diets.
Excess weight is also burdensome to our immune system as the
immune cells have to guard and defend more tissues. In our
Immune Booster phase, we put together recipes with number of
immune boosting nutrients. We have included herbs, fruits, nuts,
greens which are all flavorful and rich in phytochemicals.
Similarly, there are other phases where we focus on metabolic
messengers, superfoods, nutritional deficiencies etc.
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Suhasini Mudraganam
Head Dietician at Truweight & Identity
Section I
Introduction
INTRODUCTION
Weight Loss is the only game where you win when you lose!
Have you ever wondered why losing weight is so difficult and
puzzling? Have you ever got fed up with false claims made by
weight loss companies? Have you ever felt why cant there be a
simple and honest answer to all our weight loss woes?
I did.
Let me tell you my story.
As a young teenager, I ate the most unhealthy food. I used to study
in a hostel in Delhi and the food there was extremely bad. So, I
would end up eating 2 minutes noodles (sorry, I cant take
names here, but samajhdar ke liye ishara hi kaafi hai) just about
every single day. Not once, but twice, and sometimes even thrice.
Every night at 12, all my friends would gather in my room, and we
would cook noodles. It was the common binding force that
brought us together. It was the best of times. We have cooked
noodles in every possible way. When we did not have heater, we
used bulbs and even tried irons. And when nothing was available,
we ate it raw. You can imagine our unflinching love for the
noodles.
But the love was not monogamous. I loved lot of other things
equally e.g. cola. A bottle of water would cost Rs 10 and cola
would cost Rs 8. Why waste money on water? It should be a free
item. So, whenever I had to buy something to drink, I would buy a
bottle of cola (and in the process save Rs 2). And I ended up
drinking 2 bottles every day. I could never understand why would
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anybody buy a bottle of water and not cola? I knew the reason,
why I could not buy: I am a Marwadi :)
When I joined a job after my graduation, it was a lottery. There
was a cola vending machine at the office. And the canteen was
filled with chips and biscuits of all kind. And it was all FREE. The
company did not pay me too well, but I never complained.
Because of the free foods, I was able to double my CTC (cost to
company)!!!
But then slowly, all these foods started showing up.
From a lanky 44 kgs teenager, I became 78 kgs.
It took some 7-8 years, but 34kgs was quite a lot of weight gain for
the same height.
So, by the time, I finished my MBA and got into another job, I
started understanding the importance of health. I was not used to
being called Fat. I was always a lanky guy. So, I made some effort
to change things. I did some quick reading on net and incorporated
few changes in my lifestyle. I bought a stationary bicycle, so that I
could exercise at home. For months, I cycled for 2 hours everyday.
I stopped having regular colas, and shifted to diet colas. Also,
instead of sugar, I would use artificial
sweeteners. For breakfast, I would have cornflakes. I also did a 7 day no food diet. I only
drank water for those 7 days. It sounds crazy,
doesnt it? Believe me it was..it really was! I
also bought a slimming belt and I would wear
the belt and watch TV eating popcorns,
thinking that the belt would melt away fat
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from popcorns. I did morning walk every day for 30 minutes. But
on morning walker!! If you do not know about this miracle device,
you should google about it (you can do morning walk lying down
on your bed; too good to be true, I bet.)
And I was extremely proud of myself for being a health-conscious
person.
My weighing scale did move. It would come down by a couple of
kgs and boy, how nice did it feel.
In the meantime, I had quit my job to start a fitness centre called
Identity. And it was obviously important for me to be fit. So, my
love for all these so called health foods only grew.
But all was not well. My knee had started to pain way back in 2008
and there was some constant pain, though it was not much. My
energy levels were too low. I had to push myself to do any job. I
did a health check-up and was surprised to see that my cholesterol
levels were high. And there were other issues also e.g. Vitamin D
levels were extremely low and even Vitamin B levels were very
low. And my weight had bounced back to 78!!! My body age
showed 40 years, though I was only 28!!
It was embarrassing.
I was running a fitness centre and my job was to preach people on
fitness. And here I was, struggling with my fitness. And then I
realized that there was something about fitness that I did not
know. Something which most of us did not know. And I had to find
the answer.
So, my research started. One thing that I can feel proud about
myself is that for anything and everything, I can do analysis till the
point of paralysis. I read numerous articles, blogs and ordered
every possible book on diet for the next 1 year. I have read over 50
books since then!!!!
And what I found was shocking, to say the least!. It seemed most
of what I knew about nutrition and exercise was wrong. I figured
out that eating less to lose weight is the worst thing to do. Also,
regular cola is better than diet colas. The so called low-fat
products were making me fat. And infact most of the popular
information on the weight loss was misleading. It was popular,
because some weight loss company or food company was
benefitting from it.
Truweight was born because of this experience. We wanted to
create a company whom you can trust completely for your
weight loss and health.
A company which tells you nothing but the truth. A company
which does not sell you some expensive gadget or pills to make
some quick money. We took a conscious decision that we would
never use anything artificial. All our products have to be 100%
natural.
I dont take credit for creation of Truweight. It is a complete team
effort. We have a team of 10 highly talented dieticians, led by our
head dietician Suhasini. She is gem of a person, without whom all
these would not have been possible. I met over 200 dieticians
while I was trying to find a good dietician. And all I can say is she
is Better than the Best. And her qualifications says it all. She has
done her MS in Food & Nutrition from University of Missouri,
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USA and has over 12 years of global experience. You can safely
rely on her expert hands for your weight loss dream.
Also, Truweight would not have been possible without Megha,
co-founder at both Identity and Truweight. She has played an
equally important role in every major decision that has shaped the
company from diet plans to logo to name to super foods. We have
spent hundreds of hours discussing every small detail.
This book is not written by one person. It is again a team effort. It
is a compilation of experiences of all our dieticians over the years.
When we say I in the book, it could refer to any of the dieticians
in the company.
We have tried to keep the book very simple, so that everybody can
read it and understand it. We have also tried to make it interesting
by sharing some of our live experiences over the years. Instead of
just sharing gyaan, we have kept it conversational, as it makes it so
much more fun to read. You will not become a professor after
reading the book, but you will definitely become a lot more
educated about the subject. You will learn enough to make a
substantial change in your life and also the lives of your near and
dear ones.
It is not a book which will preach you to lead a saintly life.
We live in kalyug and we have a social life. It is not humanly
possible not to eat unhealthy stuff. Life would be too boring if we
could not drink cola any more, or eat that noodles ever. This book
and Truweight is about having a balance in life. Everything is
allowed, as long as one learns to have the correct balance in life.
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are also short term. This brings to mind a quote from the character
Rancho from the film, 3 Idiots: Don't run after success. Run after
excellence. If you run after excellence, success will run after
you. This thought can be modified to state: Dont run after
weight loss. Run after good health. If you run after good health,
weight loss will run after you.
Meera was totally tuned in by now and said Oh, so thats why the
weight comes back after the program is over, along with a host of
other problems like lethargy, hair fall, dry skin, weakness and so
on. Please tell me more.
Ill tell you about the 7 important root causes leading to weight
gain. Youll be surprised to learn some of them, but bear with me
and by the end of it youll understand the importance of each one
of them. If you promise to heed my advice for 4 weeks, I promise
you weight loss and a more relaxed mind and body.
Now, coming to obesity, youll be surprised to know that there are
seven basic causes of it, each one as important as the other.
Hormones do matter
Meera, do you have any idea how important hormones are to our
survival and well being? Oh yes! she said, Ask my husband
and hell tell you all about my hormones!
This is where most of us are wrong again. Hormones have a much
bigger role to play. Hormones play an essential role in every part
of our lives including body metabolism, weight gain, energy
levels, emotions and moods. Several hormonal disorders can lead
to diseases such as diabetes, thyroid, obesity, PCOS, high
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Interesting Tit-bits
A study conducted found that those who
slept for six hours every night were 27% more
overweight than those who slept for about
eight hours on an average. On the other
hand, those who slept for five hours a night
were 73% likelier to be obese than their
counterparts who slept longer.
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Interesting Tit-bits
The human stomach contains trillions of good
bacteria. Isnt it amazing? This number is a
minimum of 10 times more than the total
number of cells in the body.
Wow, I always thought that I knew a lot about weight loss. All
this is news to me. I am elated to know that a bacteria army resides
in my body which can help burn fat and also keep me healthy. I am
feeling good. Tell me more, said an elated Meera.
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She ate more carbs than she had in years. She lounged in the sun,
caught up on sleep and even took naps. I was baffled.
Then it hit me. It was STRESS. That is what had been causing
the issues all these years. I didn't see it at first. At that time, I was
hyper focused on how many carbs she was eating. Or whether she
was getting the right fats. Or if she was doing enough high
intensity exercise. But for her, it was none of those things.
Shockingly, some of those things were actually making her
situation worse.
11 kgs lost in 4 months!
After that visit I put her on what I call an "eat more, exercise less"
plan. You know, like the way our grandparents used to live. I told
her to do 30 minutes of circuit training, 3 times a week. I
recommended that she prioritize sleep, get regular massages and
take hot baths whenever she could. My goal was to retrain her
nervous system to be more relaxed and balanced.
Guess what happened? She went on to lose close to 11 kgs over
the next 4 months. At that time it was a shock to me, but since then
I have seen this same thing play out in dozens of women.
Researchers have always suspected a link between stress and
obesity and now they think it is due to the bio-chemical reactions
inside the body. Different hormones are released under stressful
situations that lead to weight gain. We also tend to eat more of
comfort foods rich in sugars or fat while under stress.
At times of stress, we tend to eat high carb foods as they help in
treating the stress we experience. When you eat carbs, it increases
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your bodys serotonin level, which is the brain chemical that helps
you feel better. It has been found that the body also releases a
hormone called cortisol when it is under stress. This hormone not
only leads to storage of fat in the body, but also increases food
cravings and encourages hunger pangs for fatty or sugary foods.
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CHANDNI
overcame PCOD
Age: 27 years
Profession: Marketing
Problem before joining Truweight: PCOD, stress,
multiple weight loss attempts failed miserably
What she gained: She lost 6.3 kgs and stopped taking PCOD (Polycystic
ovarian disease) medicines as her condition improved drastically.
When Chandni came to us, she was feeling highly stressed. She was not
feeling fit and was usually lethargic. She was highly prone to injuries and
had constant cravings and no control on her appetite. Her major
problem was irregular periods due to PCOD, which is a nutritional and
metabolic problem affecting hormones.
She was skeptical about the program initially because her previous
weight management programs had failed miserably.
Chandini was put under our customized PCOD diet program. We
introduced her to gluten free foods, focused on good fats, included
foods high in selenium, chromium, B vitamins etc. Meals were planned
to lower insulin spikes, and to take care of her cravings. She followed the
program with lots of dedication and sincerity and she started seeing
good results. After a month we asked her to stop medications with her
physicians permission. She was on insulin sensitizers to control
hyperinsulinemia which is characteristic of PCOD. To her and her
doctors surprise her period regularized and insulin levels also came
back to normal even without the medications.
Her devotion was awe-inspiring. She says that she always felt motivated
to lose weight and normalize her condition at Identity (Identity Fintess
Club offers Truweight program).
She says that she feels fit, healthy and confident now. Her stamina has
also increased. She has found a new identity at Identity.
Truweight has given me a new hope
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