Book Review #1
by Narendra Gupta
Don’t Lose your Mind, LOSE YOUR
WEIGHT
Author: Rujuta Diwekar
A little about Rujuta and the
Reason WHY?, I and you can TRUST her:
She is one of the most qualified and sought after Sports Science and
Nutrition experts in the Country and the only Nutritionist to have associate
Membership from Sports Dietitians, Australia. She has done her Sports Nutrition
Course from the Australia Institute of Sports, Canberra in 2010. She has also
done her Post Graduation specialized in Sports Science and Nutrition, Mumbai in
1999. Amongst her high profile client includes Anil Ambani and Kareena Kapoor. She
has been awarded the ‘Nutrition Award’ from the Asian Institute of
Gastroenterology, Hyderabad. People Magazine has voted her amongst the 50 Most
Powerful People in India.
Brief Background and Why I
read this Book?: I recall of the old proverb, ‘When we are young we
sacrifice our health for wealth. But when we become old and wise, we become
willing to sacrifice every bit of our wealth for just a day of good health.’
(Source:
Robin Sharma, The Leader who had no Title).
In my pursuit of remaining fit and healthy
and shed that extra flab from my body, I was looking for some insights and
proper information on the
healthy way to lose fat. Certainly, not the
internet where information is scattered here and there losing in-depth. Books
provide you that in-depth and peace of mind. I came across this beautiful book
in a Book Fair at office last month.
‘LOOSE YOUR WEIGHT’ written in bold
letters on the cover page called for my attention and I thought to give it a
reading treat. Inspired with the content, so much so that thought of sharing
with you all and here I am.
Book Review: This is my
first ever book review and I am a complete rookie at this art (of writing Book
Reviews). I have no intentions here to judge the author by any means, I cannot.
I am sharing my learning and in a way drafting a quick reference guide to
Healthy Living, for me and those of you who are committed to Fitness and
remaining healthy but are not interested in Reading. So, please excuse me for
making it longer than usual, in fact more than a Book Review, I call it a Book
Summary. This would continue for my next readings as well.
People Magazine has referred to
this Book as ‘The new Diet Bible’. Well! I won’t call it a Diet Bible
and in my honest opinion, it is not. However, I would endorse it as ‘All
that you need to remain healthy and fit, and in the process lose the unwanted
fat.’ It is all about eating right (quality and quantity of food) and
importantly on the right time depending on individual needs and daily life
patterns. Don’t lose your mind, lose your weight, is written in the simplest
English (referring to vocabulary) so that even a five class (English medium)
school going kid can understand completely. Rujuta amuses the readers with her
‘Hinglish oneliners’ which she has used multiple times throughout the book.
This reminds me to say one more fact here, that unlike many diet books, this
has certainly a greater (in fact, whole lot) degree of ‘Indianness’ in
it. I mean, she recommends the diets in Indian context and culture. This was
one of the reasons I liked reading this book the most.
Rujuta, stresses on the need to
eat sensibly. One MUST NOT go ‘on’ and ‘off-diets’ (terms people use when they
take comparatively lesser food in order to lose weight). Eating has to be a lifelong
commitment, and the diet should be a reflection of this. Diets, or what we
eat should be planned as per our activity, lifestyle, fitness, levels, likes,
dislikes, genetics etc and it has to be a part of our daily life just as
brushing our teeth is (Para2, Page No 7). Dieting that has weight loss as
its primary Goal is a FAILURE, even before you go on it, she confirms (P13). So
Ladies and Gentlemen, reading me, please do not punish yourself by going on the
so called dieting spree.
Those of you, who are desperate
about losing weight, please hold on. There are many more things you need to
know before switching to drastic and unhealthy ways to lose your weight, what
many weight loss institutes imply. Okay. Let me tell you here, Weight Loss is a
MISNOMER. It is actually Fat loss. Moreover, in author’s words “There is no
bravery attached to weight loss. You can achieve it by just falling sick. What
is most important is that you feel good about yourself, treat yourself well, be
committed to eating properly and exercising and fat loss will just happen (Para2,
Page 8)”. She reiterates on Page 25, “People with Diarrhoea lose weight. So
do people with Jaundice, malaria, TB, not to mention Cancer and AIDS. In fact,
the bigger the disease, the faster the weight loss”. All these arguments made
me to think Weight loss from an altogether different paradigm.
My Opinion and Recommendation:
Well! I am thankful to Rujuta for
enriching me with insights on the habit of eating right. Its been over a week
since I have been following the eating schedule as per Rujuta’s recommendation
and believe me it has been a rewarding experience. I am feeling healthier and
fit. I would certainly recommend this book which provides insights on the habit
of eating right, which is so essential for keeping the temple in which we
reside and take it wherever we go, yes our Body, healthier. However, for those who don’t like reading
thick books (its not that thick though, only 280 Pages), here I present the
summary of the book. I have tried to include everything that is important
though I must say it’s in no way replacement to reading the book where you get
real life examples with which you can relate to yourselves.
Type of People who would (may)
like this book: Any person who is passionate about maintaining a fit and
healthier body
and want to grow their
awareness on the
eating right habit would like this book for sure.
What I didn’t Like to some
extent: The author has addressed (mostly)
the fair gender in the book which could have been rightly generalized even for
men. Her hype and over-emphasis on celebrity client is uncalled for (wasting
over 10 pages on ‘Kareena ka Tashan’)
Narendra’s Rating for ‘Don’t
Lose your Mind, Lose Your Weight’ : On a scale of 10, I would rate this
book at 7 for its rich content on the eating right habit. (7/10)
Some of the catchwords from the
book, I noted in my journal were “Simplicity is profound” , “Use your brain,
stop living in the bubble”, “Learn to be shanaa on your protein” Replying
to Kedar’s statement “Itna khaunga to Patla kaise rahunga” Rujuta replies
“Kedar, nahi khaoge to rahoge kya, pehle socho ”, “Eat Fat to lose Fat”.
Writing the summary was like my Master's (Degree) assignment for me. Yes, it took one full day to type what I present below, no copy paste stuff though I have referred the book for writing it.
Book Summary:
Chapter 1: What Diet is Not
The author questions the belief
of the masses that ‘Everything herbal is good’. In fact, NOT. She argues, even
Nicotine and Marijuana are herbal but are they good for health? Certainly Not. Further, She says “Any (weight loss)
programme which discourages you from exercising is worthless. The human body is
designed for continuous activity. Both Exercising and Eating Right
are equally important and contribute to Fat loss and a fit body. She makes a
strong statement on Page 32, “I really think that we treat our cars with much
more respect than we treat ourselves”. Yes. I find it true in real day to day
life, we value things (property, etc.) more than our body and relations which
we take for granted and do not realize its real value until we lose them.
Low Fat and sugar free
alternative are not recommended product and better one should avoid them as
Rujuta says on this “Low fat snacks like baked chaklis, fat free ice creams,
fibre loaded biscuits, etc are nothing but junk food coated with misinformation
and some sharp marketing brain trying to sell them to a gullible audience which
will bite onto anything that’s fat free” She also confirms, that one or two
teaspoons of sugar on a daily basis is not going to harm you as much as the
sweetener.
Fruits and not the juices
are recommended by her as fruits retain all the vitamins, minerals and fibres
which is drained out in liquid form.
Chapter2: How to eat: relearn
We should be aware of the
threshold of eating the right amount and overeating. The writer, says we
must realize our threshold while eating, crossing the ‘laxman rekha’ might lead
to eating up to 5-6 times more than the normal capacity as the senses go numb.
Overeaters feel dull, tired, bloated and irritable upon getting up in the
morning as a result and which is a confirmed way to gaining fat.
I quote from the book Page 57, “The
key to staying within you threshold is to be attentive while you eat. Savour
every bit of what you eat, slowly and mindfully, and you will naturally find
your threshold, All you need to do, is to be attentive to your stomach”
Rujuta introduces the concept of
‘Mitahar’ or Sweet Food. She advocates employing all our senses, tongue, nose,
eyes, ears and skin while eating; “Eyes watch the color of food, nose smells
the aroma of food, skin feels the texture of food through your fingers, ears
listens to the silence and the tongue opens up to the various tastes in the
meal (Para 2, Page 59). Beautiful feeling, isn’t it.
Important Guidelines for
Eating (Page 61):
Before Eating:
1. Switch
off Phone, TV, Computer (I know it’s tough, and extremely difficult ask from
some of you)
2. Wash
Your hands using a soap.
3. Serve
yourself half of preferably what you eat on a nice, clean plate.
4. Preferably
adopt cross-legged posture or sit at your usual dining place.
While Eating:
1. Drink
a glass of water.
2. Start
eating preferably with hands and eat slowly.
3. Chew
your food slowly and deliberately.
4. Use
your entire mouth and just don’t chew from one side of jaw.
5. Eat
with all your senses and think about how the food is nourishing you from
within.
After Eating:
1. Don’t
be in a rush to get up and get going. Stay where are you for few minutes
2. If
you are clearing up for yourself, pick up your plate and clean it with water
before leaving it in the sink.
I know, some readers may consider
it somewhat funny, but believe me if you really want to be healthy these
basic things matter and the author has rightly pointed this out.
Further, the author mentions that
when it comes to food, think Nutrients and NOT Calories. I have
seen people avoiding food because of high calorie content and ignore it even if
it has high nutrients. The Nutrients include Carbohydrates, Proteins, Fats,
Vitamins, Minerals and Water. Carbs, Proteins and fats are required by the
body in higher amounts (also called Macro-Nutrients) and Vitamins and Minerals
are required in lesser amounts (also called micro-nutrients). Water is the most
vital nutrient and is required all the time. Rujuta mentions the 6 rules to
increase nutrient intake (Page 64-70). I will mention them briefly here:
Six Rules to increase
Nutrients intake:
Rule1: Eat food that is
prepared fresh. Consume within 3 hours of cooking. No freezing for the next
day as the nutrient value is diminished highly.
Rule2: The smaller the number
of people the food is prepared for, the better its nutrients level.
Rule 3: Eat your fruits and
vegetables whole instead of cutting them into pieces, because you lose
vitamins from their surfaces. (Rujuta, my qus here: Agreed for fruits. But
Vegetables? How to prepare potato curry if we don’t cut it into pieces.)
Rule 4: Remain loyal to your
genes and eat what you have been eating since childhood.
Rule 5: As much as possible
eat local produce and seasonal food. Climate, altitude, humidity, wind and
soil quality influences our digestive system and foods that grows locally.
Rule6: Eat with a calm state
of mind. It helps preventing conversion of food into fat.
The author has successfully
convinced the above points to me as a Reader.
Chapter 3: What to Eat: Rethink
Carbohydrates:
Carbohydrates are responsible for
providing our body with energy it needs for normal day to day functioning. They
also help in the functioning of our brain cells and neurons apart from various
other important functions like synthesizing and forming our DNA and RNA,
synthesizing hormones and fatty acids such as cholesterol, generating powerful
anti-oxidants and protecting our cells from damage and ageing, cleansing the
body, helping in the hormones and immune functions and also regularizing bowel
movement because of their fibre content. In the absence of Carbs, fats cannot be
utilized for energy.
Source of Carbohydrates:
All plant foods viz., Fruits, Vegetables, grains, legumes and in Milk and Milk
Products.
High GI and Low GI: GI
stands for Glycemic Index. The Glycemic Index ranks carbohydrates depending on
how quickly they lead to an increase in our blood sugar and insulin levels.
High GI foods or ‘Fast’ Carbs lead to a quick sharp rise in the blood glucose
levels and low GI lead or ‘slow’ carbs lead to a slow steady rise in blood
glucose levels. High GI foods (fast
Carbs) get converted to fat quickly and low GI foods (slow carbs) have a much
better chance of getting utilized for energy instead of getting stored as fats.
(Para 3, Page 80)
Low GI Foods (Usually
Recommended): Brown Rice, Jowar, Barley,
Bajra, Legumes, Dal, Wholewheat. (They retain their fibre contents).
High GI Foods (Usually
Avoidable): Sweets, Biscuits, Pizzas, Processed Juices, Sherbets, Jams and
Jellies (They have no fibre)
Further, Rujuta recommends eating
fruits first thing in the morning but before breakfast not with it.
Proteins:
The primary function of protein
is to build and repair your body. In fact amino acids, which are the building
block of Proteins, are what make up different parts of our body.
Some of the major functions
Protein plays in our body are (Page 93):
1. It
makes antibodies, which are our primary defense system against infections.
2. It
helps in movement and muscle contraction, which we get from contractile
proteins.
3. Catalyzing
metabolic and biochemical reactions through enzymes. Enzymes take part in all
chemical reaction in the body. For e.g. Enzymes helps the digestive system in
breaking down food.
4. Picking
up signals form the body and sending them to a cell that needs it; hormonal
proteins works as messenger proteins (like insulin).
5. Making
up cells and tissues; structural proteins like Keratin, collagen and elastin do
this important job for us, creating connective tissue, tendons, and ligaments
(responsible for keeping hair, skin, and nails healthy.
6. Helps
transport nutrients from one part of the body to another; the hemoglobin does
this.
Proteins, like Carbohydrates are
essential when it comes to getting a lean, toned body. The author confirms that Proteins helps us in
burning fat. Proteins are absolutely vital for any one doing physical
activity. During any form of exercise, the body and specifically our muscles go
through microscopic wear and tear. Loss of muscle tissue or its breakdown is
associated with ageing and the one thing that will turn exercise into
anti-ageing activity is protein. Why? Because amino acids help us repair our
tissues and recover from the stress that exercise places on our body. Post
exercise the body is in need of some fast carbs (the only time that the body
needs high GI Carbohydrate is post exercise.) and a quick supply of amino
acids.
On Page 96, Rujuta, makes another
strong statement “I would go to the extent of saying that if you can’t
arrange for your post workout meal to have protein and high GI carb, you are
better off not working” highlighting how crucial it is to take post workout
nutrients intake.
She also brings up the negative
side of high protein intake at one time saying “When too much of protein is
consumed at one time, it doesn’t get stacked away for future use, instead it is
converted to fat by process called deamination.” Our protein requirement stands roughly at 1
Gram per Kilo of body Weight. For e.g. I am 75 Kg and thus would need 75g
of protein daily.
Protein Source: All meat
products, Fish, Egg, Legumes, Milk, Milk Products and Soy.
Red meat (Beef, Pork) should be
avoided as they contain both IAA (Indispensable Amino Acid) and DAA(Dispensable
Amino Acid), they are also usually high in fat. Rujuta recommends choosing leanest
of cuts while taking red meats and with all the fats and skin removed.
FATS:
Fats are not all bad. Fats plays
a big role in our body. Most importantly they help us survive during periods of
prolonged mental and physical stresses, sickness and prolonged starvation. So,
Fat is our body’s answer for bad times. It is the only nutrient that can help
us survive through the toughest phases of our life. Fat is an energy dense
substance which provides 9 Calories per gram of energy while Carbs and Proteins
provide only 4 Cal/gram. (Page 113)
Some of the important
functions fat perform in our body are (Page114):
1. Transports
Vitamin A,E, K,D (also known as Fat soluble vitamins)
2. Protects
vital organs like heart, liver, kidney, lungs, etc.
3. Acts
as an insulator and prevents loss of body heat.
4. Is
a part of the protective sheath and helps in the nerve transmission.
5. Stimulates
flow of bile and emptying the gall bladder.
6. Required
for milk production and the normal growth of a foetus in pregnant women.
7. Makes
up much of the brain and helps it function properly.
8. Lubricates
joints.
Broadly speaking FATS are of two
types:
1. Saturated
Fats: Fats which are solid at room temperature like Butter, Animal Fats
(Red Meat) – Not recommended, Milk and Milk products – Recommended, Coconut and
Palm oil.
2. Unsaturated
Fat: Fats which are liquid at room temperature. E.g. All the oils except
coconut oil.
These are
further divided into 3 types:
a. Mono Unsaturated Fatty Acid (MUFA):
Source – Peanuts, olives, avocados, almonds. They are crucial in maintaining
the health of the heart.
b. Poly Unsaturated Fatty Acids (PUFA): 2
types – Omega 3 and Omega 6. Source: Sunflower oils, Soy bean oils. They also
possess heart protecting values.
c. Trans Fats: New kind of fat created to
preserve food and give it texture. It is mostly used by restaurants, large food
chains and companies that produce food on large scale as for commercial
purposes it is cheaper. Rightly called BAD Fat as it increases the levels of
low-density lipo-protein and bad-cholesterol.
Vitamins and Minerals:
All Vitamins and Minerals play an
extremely important role in our body as catalysts, co-enzymes (these help
enzymes), and co-factors (these support chemical and metabolic reactions) of
our metabolic reactions. They do not provide energy or calories but they are
important so that we can use our energy or calories well.
Vitamin A: Source: Whole
and low fat milk, Dark leafy vegetables, all the orange, yellow vegetables.
Forms of Vitamin A in plant sources are called Carotenes.
Why Vitamin A?: We need it
because it supports our immune functions, helps improve eyesight, is crucial
for growth and development of our body, and is a potent antioxidant which
protects cells against free radicals.
TIP: Take Vitamin A when you
are stressed or Travelling.
Vitamin D: Source: Found
in our body, which produces Vitamin D upon exposure to Sunlight. Also called
Sunlight Vitamin.
Why Vitamin D?: We need it
because it aids calcium absorption. Bowing of legs, curving of spine, loss of
bone density, joint pain and discomfort has to do with vitamin D deficiency.
Vitamin E: Source:
Polyunsaturated vegetable oils like corn, soy, sunflower, safflower oil and
seeds, nuts, whole grains. Processing
and overcooking food reduce vitamin E content drastically.
Why Vitamin E?: We need it
because it protects the heart, keeps the skin young, prevents nerve and
muscular weakness and is a powerful oxidant.
TIP: Take it when you have
eaten a lot of fried food, bakery products and consumed high amount of fats.
Vitamin K: Source: Found
in Green leafy vegetables, green peas, green tea, oats, whole grain. It is the
most neglected vitamin because vitamin K deficiencies are very rare.
Why Vitamin K?: We need it
because it plays a major role in blood clotting, which is why it’s a lifesaving
vitamin.
TIP: Ladies may take it when
they are suffering from excessive menstrual bleeding
Vitamin C: Source: Found
in most fruits and vegetables. Vitamin C
can be easily lost by something as simple as cutting fruits and vegetables. We
lose it more when we keep it covered in refrigerator.
Why Vitamin C?: We need it
because it is critical to our immunity, helps manufacture hormones, collagen,
maintains our respiratory system and lung function and is a powerful
antioxidant. Also helps in protecting against heart disease, protects sperms
from damage in the body.
TIP: Take Vitamin C as a
regular supplement. Vital if you are an active or passive smoker, have a
hectic social life and are dealing with a lot of stress.
Vitamin B: Different
Types: Vitamin B1 (Thiamin), B2 (riboflavin), B3 (niacin), B5 (Pantothenic
Acid), B6 (Pyridoxine), B7 (Biotin), B9
(Folic Acid), B12 (Cobalamin) all make up what we call Vitamin B or B complex.
Source: Found in fresh
fruits, vegetables, whole grains, nuts, eggs, fish, and cheese. Vitamin B12
mostly found in non-veg sources. Curd and Cheese have good levels of Vitamin 12
for vegetarians.
Why Vitamin B?: We need it
because it takes part in metabolic reactions, helps metabolize carbohydrates,
aids digestion, improves nerve function and prevents depression.
TIP: Take it as a supplement
at the start of the day with your breakfast so that you can utilize nutrients
better throughout the day.
FIBRE: This is essential
not just to prevent constipation or regularize digestion, but also to prevent
us from overeating.
Minerals:
Calcium: Source:
Green leafy vegetables, nuts, seeds and in fact almost all the wholesome food.
It is the most abundant mineral in the body.
Why Calcium?: we need it because it maintains the
health of bones, joints and teeth, is responsible for all muscular contraction,
for clotting of blood, and to regulate blood pressure.
Tip: Take it as a supplement daily.
Iron: Source: Fish, meat, eggs (all non-veg sources),
Veg source like garden cress seeds.
Why Iron? We need it because it
is a part of haemoglobin which transports oxygen from lungs to different
tissues of the body and carbon dioxide from different tissues to the lungs.
Other minerals: Selenium, Zinc, Chromium, Magnesium,
Manganese, Copper:
Source: Fish, Egg, Whole Grains, fresh Veggies.
Why Needed?: They are essential to preventing diseases,
they are antioxidants, and promote fat burning in our body.
Chapter 4: The 4 principles of eating right
This is the most powerful chapter
of all where Rujuta brings in the 4 basic principles of eating right. I
personally have followed it for last one week and have felt the difference,
would recommend it.
Principle 1: Never Wake up to
Tea or Coffee: Instead act real food within 10-15 minutes of waking up. Tea
or Coffee may act as a deterrent in your way to lose fat, as the author
mentions, if at all you need tea have it after taking some food. Tea, Coffee,
or Cigarettes which has caffeine, jolts the system out of slumber. It increases
the blood pressure, heart rate; breathing rate and makes the body feel stressed
or kicked. Sadly we make this for feeling awake.
Eating first thing in the morning
will lead to an increase in blood sugar and energy levels, which will lead to
an increase in metabolic rate and fat burning, and a decrease in acidity and
bloating, and will reduce chances of overeating later in the day, and stabilize
blood sugar levels throughout the day which means less chance of getting fat.
Principle 2: Eat every 2 hours
Eating after every 2 hours will
lead a conducive environment in the body to burn fat , fewer calories converted
to fat, less dependence on stimulants, smarter thinking, because the brain gets
a regular flow of sugar, flatter stomach, no need to hold on to fat stores.
Principle 3: Eat more when you
are more active and less when you are less active
Rujuta goes onto the extent
saying that no food is fattening. You have to just be smart enough to choose
the right time to eat it. We need to up our eating during high demand periods
and cut down when relaxing.
Eating more food when you are
more active will make your body an efficient calorie burner which will increase
the metabolic rate of your body, which will help you stay energetic through the
day, and will help you lose fat more effectively. (Page 172)
Principle 4: Finish your last
meal at least 2 hours before sleeping.
Most of your foods being
digested before you go to bed; this will lead to sound sleep, which will leave
your body free to do its repair work, which will make our body more effectively
in burning fat. (Page 180).
Chapter 5: Inculcating Awareness
Information without awareness is
useless. The author recommends writing diet recall for 3 days (Sunday, Monday
and Tuesday) as the first step for get aware on one’s diet intake and then
tweaking it to apply the four principles of eating right. It may differ from
one individual to another as their daily life patterns may differ.
Chapter 6: Crossing the Bridge from Knowing to Doing
In the concluding chapter Rujuta
stresses on the need of practicing the right eating habit now that you are
aware of it along with other health benefiting activities. Here she recommends
some real action items towards adopting a healthier lifestyle.
Step 1: While ideally one
should get up closer to sunrise, she suggest getting up at least an hour before
the actual awakening time which will save some time for exercising.
Step 2: While ideally she asks to eat within 10
minutes of getting up, in real time she says to have some food at least 30
minutes before getting up.
Step 3: Ideally, she
recommends eating within an hour of meal 1, a nice, home cooked breakfast. She asks
to eat something healthy and not deep fired in real scenario.
Step 4: Eat every 2 hour
after meal 2. (Real: not more than 3 hour)
Step 5: Eat your dinner
within 2 hour of sunset (Real situation: Eat some healthy nutritious food
between 6-7pm and then go for a token dinner (light dinner) no later than 9 pm.
Step 6: Sleep at fixed
time (Real scenario: Sleep between 10:30 and 11:30pm)
She inspires the reader to start
it NOW and ends leaving a very important message ‘Fat is Fit’ citing the
example of Harish Kapadia, the famous mountaineer. Losing weight should not be
made a ‘Life and Death’ kind deal. The point is to not just eat a wholesome
diet, but also to lead a wholesome life.
Now is the Best time to start
this habit of eating right (and any other good habit) instead of waiting for
the right time.
“Because your body is your biggest
asset....everything else comes and goes, but your body stays with you till the
day you die, and houses everything that is YOU. Protect it, nourish it, take
care of it....
Wishing you the very best in keeping a fit and
healthy body..
Sincerely,
Narendra Gupta
16-Feb-2013; 11:45pm
