The idea of the Duke Diet is – Weight loss is much easier and more effective if done under the supervision of an experienced support team, which would include; nutritionists, exercise physiologists, medical doctors, and psychologists to help us change our eating and exercise habits. It is rather easy to join in a centre, where the specialists are approachable; nevertheless the online programs are also quite effective.

The duke diet plan is a low-carb and low calorie diet, it is a well known fact that fruits and vegetables are not only packed with disease-fighting nutrients, but they're also great for losing weight and maintaining weight loss. These are also packed with fiber and water, thus producing satiety and reducing our appetite. By filling more than 50% of our plate with fruits and vegetables, there is less room for junk food. Maintaining schedule is also very essential, studies have revealed that we have failed to recognize the hunger clues, thereby over-indulgence into meals. It is advisable to have five to six small meals.

The emotional eating is yet another obstacle in our path; we should cross-check with our mind, if we are hungry? If we are feeling low? What else can substitute it? Keeping a record of what and when are we eating, this aids in balancing out diet and counting on the calories too. Even though we stick to the diet of 1,200 to 1,800 calorie plan, occasional indulgence into sweets is exempted, but it need not be followed by over exercise or starving.

Over all, this plan requires good motivation, to stick to the plan and physical exercise!

-Koya Satyasri

This diet is midway between Atkins diet and South Beach diet, while some believe it to be an upgraded version of Atkins diet. It was put forth by the New Yorkers. This is a low-carbohydrate diet, where the carbohydrate allowance is based on the weight loss targeted, to reach a goal of shedding more than 10 pounds then 40g or less carbohydrates are allowed, when the target is less than 10 pounds about 60g  of carbohydrate is served.

This diet focuses more on the quality of food rather than quantity of food; by good quality of food we mean restricted carbohydrates, lean proteins and fats mostly mono-unsaturated fats. The differentiating factor is the inclusion of Macadamia nut oil, from most of the low-carb diets. The diet promotes the consumption of salmon and fish rich in omega-3-fatty acids. Nuts are the best friends of people on this regime. Fruits, vegetables, and grains are limited since they are high in carbohydrate. Special supplements are recommended to boost levels of nutrients such as chromium, carnitine, and essential fatty acids.

Since this is an extreme diet, like this carbohydrate restricted one, are not very healthy choices, but may produce instant results. The Hamptons diet is a regime for people with plentiful money as the basic oil used the Macadamia oil is very expensive. Moreover it is not very well-balanced as it is devoid of fruits and vegetables!

-Koya Satyasri

This is one of the recent diet plans promoted by cardiologist Arthur Agatston, in the year 2003. This diet has its origins from the glamorous city of Miami, thus also called as modified low-carbohydrate diet. It emphasizes eating high-fiber, low-glycemic carbohydrates, unsaturated fats, and lean protein, and high-fiber foods making the diet nutrient dense.

Though it is a low-carbohydrate diet but the carbohydrate content is not as low as typical low-carbohydrate diet. At least 140 grams of carbohydrate is allowed for consumption unlike typical low-carbohydrate diet allowing up to 100 grams. The foods with low glycemic index are more likely to be included than the high glycemic index foods. Evidences have shown that high glycemic foods tend to increase your blood sugar faster, higher and longer than do foods with a lower index, moreover high blood sugar boosts the appetite, thus predisposing to over-eating, obesity, diabetes and cardiovascular diseases.

The South Beach Diet plan can be followed in a step-wise pattern. It has three phases: The first phase is designed to reduce the cravings of high sugar and refined starched foods, which kick starts the weight loss. It is followed by a phase wherein whole-grain foods are added to achieve the target weight. The final phase includes maintenance phase which includes lifestyle modifications.
This is one such diet which can be followed through out. As there is no calorie count or prohibited foods!! 

-Koya Satyasri

This is one of the newbie diets been extensively followed. The weight watchers diet is more of a lifestyle modification rather than just a diet plan. This diet does not put constrains on what to eat and what not to eat, rather scores them with points. This is better referred as health program than just a diet, which includes, physical activity, refraining from smoking, weed and alcohol.

As already mentioned, no food is forbidden, we need not worry too much about what to eat and what not to eat, we can make up the plan with bits and pieces we find in our kitchen. Each food is graded with SmartPoint Value. The nutritious foods high in proteins, i.e. the food that fill us are scored low than those with high saturated and sugars as the junk!

Though following the diet is a mammoth task, but setting up the SmartPoint Value goals based on the body type, weight and physical activity is a onetime mammoth task. Weight Watchers is good for anyone. As its focuses on nutritious, low-calorie foods make a great diet plan for people with high blood pressure or cholesterol, diabetes, and even heart disease

Weight Watchers is one of the most well-researched weight loss programs available. Thus by following these diet you are very likely to shed good amounts of extra baggage you might be carrying!

-Koya Satyasri

DASH stands for Dietary Approach to Stop Hypertension, it is a dietary approach to reduce or treat hypertension. The diet comprises of food rich in potassium, calcium and magnesium while low in sodium content which checks the progression of hypertension. DASH Diet offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke, kidney stones and diabetes.

Originally this diet plan was designed for weight and it comprised of refined grains and starchy foods. Later on it has been modified with the addition of fruits and vegetables, low-fat and nonfat dairy, along with nuts, beans, and seeds.

The DASH Diets have been on two types based on sodium levels; traditionally DASH diet includes vegetables, fruits and low-fat dairy foods and moderate amounts of whole grains, fish, poultry and nuts.

The Standard DASH Diet – The diet that allows the consumption of 2,300 milligrams of sodium per day

Low Sodium DASH Diet – This diet allows consumption of sodium up to 1,500milligrmas per day.

A strict DASH Diet is known to reduce the blood pressure by eight to fourteen points. These have been successful mainly because of the good amount of potassium, magnesium and calcium, low sodium which all lower the blood pressure. In addition if we make some lifestyle modifications like, weight loss, exercise, smoking cessation, and moderation of alcohol intake, will give a better control over blood pressure.

- Koya Satyasri

The vegetarian diet is most common and most easiest diet to follow especially for the Asian Countries. The vegetarian diet usually excludes any form of meat. However, there are different types of vegetarians; Lacto - vegetarian these are which exclude meat but include dairy products, Ovo - vegetarian diet this include eggs while excluding meat, Lacto ovo - vegetarian these include both eggs and dairy products. Other types of diet the inclusions of meat like, Pescatarians they are allowed the consumption of fish meat, while the other being Pollotarian diet which include poultry. Yet another type is Flexitarians, they consume meat in small quantities or occasionally.

The driving force to adopt a vegetarian diet plan might be: On ethical grounds over slaughtering of animals, to Promote a healthy lifestyle to lower the risk of chronic diseases like hypertension, obesity, coronary heart disease and even cancers.

The advantages of following a vegetarian diet are:
1. These diets are low in saturated fats,thus preventing the rise of cholesterol especially LDL, while exceptions being coconut and palm kernel oils.
2. High fiber content maintains good functioning of the gut and keeps constipation at bay.
3. The diet which are high in protein and fiber are likely to induce e satiety early, thus cutting down the portion sizes and aiding in weight loss.

While there are some disadvantages too, certain nutrients are more to be easily absorbed  and utilized from the animal sources rather than plant sources. The vegetarians are like to suffer deficiencies of B 12, iron and omega-3 fatty acids. And minute deficiencies of vitamin D, calcium and zinc. Some vegetarians rely heavily on the processed food, which are high on calories, sugars, fats and sodium, which predispose to the chronis illnesses.

In any diet plan eating good amount of fruits and vegetables is very essential to balance the nutrient scales!!

- Koya Satyasri

The vegan diet often confused with the Vegetarian diet but both of them quite different from each other. Turning a vegan has to do more with animal rights , environmental issues rather than the health prospect. Being vegan is more of a lifestyle choice and a philosophy than a diet. A vegan does not eat anything that is of animal origin. Vegans will not use animal based products for clothing, or any other purpose.

This diet comprises of food that completely of plant origin, it does not include eggs, diary or even honey. The advantages of vegan are more likely to have a positive effect over animals and environment. While the health benefits include reducing the  risk of developing cancer, diabetes, rheumatoid arthritis, hypertension, heart disease, and a number of other illnesses and conditions. Studies have also revealed that vegan diet can reduce the incidence of Prostate cancer and other urological conditions might even be reversed to an extent. Since these diets are low in saturated fat they also minimize or completely eliminate the genetic propensity of people to type 2 Diabetes and cardio-vascular disease.

Some difficulties faced during vegan diet, Vitamin B12 is one nutrient whose source are mostly and only of animal origin, vegan are prone to B12 deficiency, manifesting as loss of appetite and loss of weight. To some extent even iron deficiency can be seen in vegan as animal food contains non-haeme iron which is not easily absorbable while the animal foods have haeme iron which is easily absorbed. Adding other sources of proteins like lentils, soybeans and quinoa, to balance the need of protein is very essential. Reading the food labels is must for all the vegans!

It is a diet followed for spiritual calmness and as a step towards a peace loving world, while maintaining a health!!

-- Koya Satyasri   

The zone diet was introduced and promoted by Dr. Barry Sears, to counter-attack the diet induced inflammation. The Zone Diet will help you shed excess pounds, dramatically reduce your risk of chronic disease, and improve your mental and physical performance while living a longer more fulfilling life. Though it is not a mainstream weight loss diet plan, it is considerable good at this but best at reducing inflammation. This diet emphasizes on the fact that genetic make-up cannot be altered but their expression can be regulated, thus maintaining a healthy status.

The diet plan includes: 1 part of fats which includes monounsaturated fats like, olive oil, avocados or almonds; 2 parts of low fat proteins like, fish, lean meat like chicken, lean beef or egg whites. And 3 parts of carbohydrates add in colorful vegetable and some fruits, but avoid consumption of high sugar fruits like bananas, grapes, carrots and raisins, also highly starchy foods like potatoes and corn.

The advantages of this diet plan are:
This diet is very big on helping you to control your insulin and the rate at which carbohydrates are used by the body, without restricting the carbohydrate intake much, good one for Diabetic persons too

In this diet your tend to reduce the portion size as, protein and fats both induce satiety,losing excess body fat at fastest possible rate. Maintaining wellness for long durations, betterment of performance and faster thinking.
Slows down the rate of ageing

None of the diet plans are foolproof, this too has some drawbacks: It is burdensome to planning and count the calories and balance the quantities. As the carbohydrate content is about 60% considerably less than other diet plan thus reducing the endurance of athletes and those who indulge in high intensity workouts. Lastly is quite cumbersome to keep up with the diet as we require to take small meals at regular intervals which may not easy to follow!

It is good plan for those are willing to put in the effort, if you are person on the go then it might not be a good choice!

-Koya Satyasri

The type, quantity and the time of food intake plays a pivot role in the maintenance of our health. We must bear in mind that food we eat must be loaded with nutrients that aid in the growth, development and maintaining bodily functions. Quantity and quality too plays an important role, too much food can make us obese and too little food can leave us undernourished.

It is known fact that the minimal energy demand is determined by the Basal Metabolic Rate (BMR). The basal metabolic rate is higher all along daylight hours. The factors affecting our BMR are: age, sex, body and environmental temperatures, quantity and quality of food, activity level, oxygen availability, time of the day and hormonal balance. Since we have a good BMR during the day hours it is wise to take good quality and quantity of food, while limiting the high calorie food once the sun dips down!

Thyroid hormones regulate the cellular metabolism thus affecting the BMR, in case of hyperthyroidism the metabolism is boosted up, while in case of hypothyroidism the metabolism drops and more likely to gain weight as most of the food we hog is converted into fat and deposited instead of being utilized for our energy demands of the body!

So maintain the good quality and quantity, time and good physical activity!! Take Care!!

-Koya Satyasri

The blood pumping organ heart is also supplied by two coronary arteries arising from the Aorta, the mighty vessel supplying the body. These arteries supply the heart muscle i.e. Myocardium, this muscle too requires oxygen to work like any other muscle in the body.
Since heart has only two of these arteries run over the heart surface supplying heart, thus a blockade of any of these can be fatal. Blockade is mostly caused by fatty deposits most commonly labeled as Atherosclerosis, while the other deposits are calcium, inflammatory cells and proteins, these form plaques which may rarely rupture and get dislodged to form clots which can initiate the same process of blockage at distal arteries.
Post the block, the vessel is narrowed down thus denying heart muscles their share of blood, which manifests as angina or heart attack. When an attack of angina occurs, a part of heart muscle dies! 
The imminent signs of Heart Attack are: Chest discomfort mostly manifests as heaviness rather than burning often mistaken for acidic reflux, discomfort varying from jaw to abdomen especially radiating to left arm, breathlessness, profuse sweating or even lightheadedness. If any symptom pops up make sure you are rushed to medical care
These fatal events can be minimized to an extent by following a healthy lifestyle! Take Care!!

-Koya Satyasri

Firstly how well do we know our sunscreen?

Well sunscreen is a lotion or gel that protects us from the harmful ultraviolet radiation, i.e., UVA and UVB rays. It is advisable to apply sunscreen at least 30minutes before exposing our skin to harsh sun radiation. And a reapplication is needed once we sweat out or after we wash or come in contact with water.

Sunscreens are graded by SPF – Sun Protection Factor, so if your sunscreen reads SPF 20, then 1/20 of the solar radiation reaches our skin.

Pros of Sunscreen:

The obvious benefits are protection from sunburns and sun sensitivity in fair skinned individuals. Recent researches have validated it use in delaying premature ageing such as, wrinkles and sagging of skin. Also reduces the risk of acquiring skin cancers like melanoma and squamous cell carcinoma

Cons of Sunscreen:

The ingredients of sunscreen may trigger some kind of allergic reaction in some people. It may worsen acne and may also present are pus follicles as sun-block tend to block the skin pores. May also predispose us to breast cancers. Minimal degrees of Vitamin Deficiency had been reported.

Lately, there has been lot of fuss over the use of high SPF sunblock. It is wise to use sunscreens suitable to the skin type, and SPF of 30 – 40 is the best range, because none of the sunscreens can provide 100% protection from the solar radiation, so it is best to re-apply often than use of high SPF.

Take Care!! Stay uncovers or under sunscreen!!

 - Koya Satyasri

At some point of time all of us fall prey to diseases. According to the medical terminology most of the diseases are classified as: Acute, Chronic and Acute on Chronic. 

Acute Disease, indicate that the disease is at peak of its activity. An acute disease is of abrupt onset, lasting for a short duration and having distinct symptoms. These diseases require urgent specialist management. Some of these acute conditions can be life threatening and can be fatal if not attended within 48 hours.

Acute on Chronic, indicates an acute episode of a long-standing disease. It is flare up of the underlying disease. These are usually triggered by infections, stress and allergic reaction to food or medications. The management is similar to that of the acute diseases, it is emergency specialist care, until the episode vanes off, and then a prolonged management is done similar to chronic diseases.

Chronic disease, are the disease that last for longer duration for about 3months or more. Chronic diseases usually do not subside by themselves nor cured by medication, nor prevented by vaccinations. The incidence of these chronic diseases increases with age. Major causes of chronic disease are the unhealthy and unsafe lifestyles. The leading chronic diseases in developed countries include arthritis, cardiovascular disease such as heart attacks and stroke, cancer such as breast and colon cancer, diabetes, epilepsy and seizures, obesity, and oral health problems.               
So next time we walk out of the clinic we know the magnitude of the health issue we dealing with!
Take Care!!     

-Koya Satyasri

Confectionaries include all fancy foods that tickle our sweet-tooth. Be it be donuts, cream rolls, pastries, chocolates and many more. We are guilty of indulging in these sugaries at least once!
These are full of refined sugar, refined flour and ingredients which harm us more than benefitting us. These foods are high on calories and low on nutrients and fiber-content.

The ill-effects of Sugar coated delicacies are:
Refined sugar forms a coat over our teeth and making them prone to decay and cavities
It also alters our sleep cycle, thus making us night-watching owls!
Also leads to many stress disorders, depressions, mania and anxiety.
Refined flour and sugar tend to pass out of our system fast thus arising the sense of hunger within short intervals of time, So we tend to have many high calorie meals, loading us with those extra pounds.

Obesity yet another health menace of the this century, this can lead to many issues like Heart strokes, Diabetes Mellitus and Hormonal imbalances

We are fortunate enough to have a good number of sweet substitutes, like fruit sugars – fructose and galactose and dry fruits can very well add sweetness to food! 

-Koya Satyasri

During summer eyes not only have to deal with heat but also with dry and dusty winds. Eyes are one such organs that are easily prone to damage by heat and are least noticed.

Damage to eyes is easily missed upon since they are minimal and non-specific. The symptoms range from simple drying up, itching, and excessive tearing to red inflamed eye.

The Protective measures to be taken are:

* Use good quality Sunglasses which can efficiently block the UVA and UVB rays, they not shield our eyes but also eyelids. Opt for close-fitting one for near complete protection.

* If you are using lenses make sure they are well matched for your sight requirements and opt for gray ones Avoid going out in warm and windy weather. Keep out from the smoking zones, as smoke tends to irritate and rob the eyes off their moist.

* Regular Blinking is yet another simple measure, a minimum of 10 times per minute. Sleep for good 6 to 8 hours.

* Drink ample amounts of water is very essential for maintaining good eye care. Intake of omega-3 fatty acids found in flax seeds, nuts and fish, these foods reduce the inflammation.

So next time you walk out from your house don’t forget your Goggles!!

--Koya Satyasri