Author - Dr. Nitin Gupte

Get Residential Weight Loss Programs

Our ‘Distance Program’ or ‘Residential Weight Loss Program’!

Losing Weight at your own home, anywhere in the world!

Over three decades ago, when I started my then unique Slimming Centre in Pune, I was sure that obesity and its accompanying diseases like various pains and disabilities, hypertension, diabetes, heart disease, strokes, PCOD, miscarriages, and infertility were going to spread like wildfire in the society in decades to come.

Initially, I began helping people get slim and healthy by attending my Slimming Centre on Law College Road, Pune, in what soon became my ‘In-Centre Program’. But soon people began demanding that I help them get slim and healthy at their homes, in different cities, not only in India but also all over the world.

Thus began the journey of my ‘Distance Program’ or ‘Residential Weight Loss Programs’, in Pune and also all over the world, in which I helped people get slim and healthy on their own, normal, everyday food and exercise as even simple as walking, very much at their own homes, all over the world!

The ‘Distance Program’ or ‘Residential Weight Loss Programs’, as some prefer to call them, are truly not just slimming programs, they are a whole new system of living healthy, that isn’t too far different from our normal life. We only learn to make small but significant changes to our lifestyle and our own, normal, everyday food, get more physically active, rest well and be mentally peaceful and happy! People soon find out that they begin to enjoy their newfound disciplined lifestyle, begin to feel fresh and energetic all day long and begin to lose weight with excellent skin and hair health!

Many successfully fight off various pains and disabilities, hypertension, diabetes, heart disease, strokes, ladies overcome PCOD, miscarriages, and infertility along with obesity and many successfully get rid of their medications for these diseases!

The advent of the internet and the communication tools like mail and WhatsApp have made it easy for me to get people under my care to report to me daily from all over the world about their food and exercise and send them appropriate advice based on the report, every day!

This has dramatically helped me improve the results of my ‘Distance Program’ or ‘Residential Weight Loss Programs’ in Pune and abroad and also helped more and more people learn about and take up the program.

If you eat Indian food and are willing to walk regularly, I can help you get slim and healthy successfully at your own home, anywhere in the world!

Read the ‘Distance Program’ link on this website for more information.

Obesity Treatment in Pune

Preventing Hypertension

How To Prevent High Blood Pressure

High blood pressure is a leading cause of cardiovascular disease. It accounts for two-thirds of all strokes and half of all heart disease.

One out of every five people in India has high blood pressure or hypertension. The situation is worse in Maharashtra, the ratio increasing to one in three.

Hypertension is often asymptotic. Many people never know that they have hypertension, simply because they have never had any reason to go to a doctor and check their blood pressure. It is often detected accidentally or after some tragedy strikes. That’s why it is called a silent killer!

The incidence of hypertension is so high today that it is vital that young people keep a regular watch on their blood pressure, at least once in every six months, even if they are not overweight, have no personal or family history of hypertension, and more often if they have all three plus stress.

Three decades ago, a survey amongst school children in Pune found a high incidence of obesity and hypertension, the incidence is much higher today! If your child is overweight or obese do get his blood pressure checked regularly and make sure that he loses weight.

Childhood obesity predisposes children to early hypertension, dyslipidemia, diabetes and heart disease.

Untreated hypertension can cause blindness, renal (kidney) failure, heart attacks, strokes, and death. Even those people who are on proper medication may not necessarily escape these complications.

This said, it is vitally important that people consult their doctor, take the prescribed medication regularly and never stop medication on their own, without the knowledge of the doctor. Many people commit this mistake and pay the ultimate price for it.

Even amongst the people who are on regular medication, few have well-controlled blood pressures, 140/100 m.m. of Hg or more are not uncommon, when the levels should be 120/80 m.m. of Hg or less! Such people run the same health risks as mentioned above.

So our best option is to prevent hypertension and most people can definitely do it.

High blood pressure most often occurs without having any specific underlying disease leading to it. This hypertension is called primary or essential hypertension. About ninety to ninety-five percent of all hypertension cases fall into this category. Only five to ten percent people have an underlying disease leading to hypertension. This kind of hypertension is called secondary hypertension.

Various theories have been put forth about the causes of essential hypertension. Broadly speaking high blood volume, increased cardiac output, increased resistance of the arterial walls due to their thickening and reduced elasticity, narrowing of the lumen of arteries, increased vascular tone and a few other causes are thought to lead to primary hypertension.

But the fact remains that, with proper precautions, most people can prevent the onset of primary hypertension, many may overcome the problem completely.

Following are the essential steps you must take to prevent this hypertension.

Adapt a healthy lifestyle.

Keep your nutrition healthy, complete and moderate in calories.

Eat minimum fatty and sweet food and red meat.

Eat salt minimally. Avoid high salt foods like ‘papad’, ‘chatani’, ‘pickles’, dried and salted fish. Salt causes the blood volume to increase and this, in turn, causes blood pressure to climb. The sodium content of mineral salt may be higher than table salts. So, contrary to popular belief, mineral salts like ‘saindhav’ may be worse for hypertension than the table salts. Avoid mineral salts and ‘chat masalas’.

In general, foods rich in potassium, beans, dark leafy vegetables, all fruits, notably bananas, potatoes, fish, mushrooms, will help lower blood pressure. So include them in your food regularly.

Foods high in sodium, table salt, mineral salts, chaat masala, pickles, dried fish, fast foods, chips, French fries, salted nuts, canned foods (meats, fish and beans), sauces, salad dressings, will increase blood pressure. Keep them out of your food.

In general, animal source foods are high while vegetable source foods are low in sodium. So eating less of flesh and more of vegetables and fruits will help lower blood pressure.

Workout sufficiently; a brisk walk of at least thirty to sixty minutes will be good enough for most people, thirty if you are slim, sixty if you are overweight.

Make sure that you move around, get a little stroll whenever possible and generally remaining more active during work hours if you have a sedentary job.

Lose weight. A slim tummy will dramatically help bring down blood pressure, blood sugar and blood fats and cholesterol. Abdominal obesity leads to hypertension, diabetes and heart disease.

Sleep and rest adequately. Seven hours of sound sleep will prove invaluable.

Be happy, positive, contented and peaceful.

A mind full of negative thoughts, sorrow, irritability, anger, endless desires, and a king size ego causes immense damage to our health. This kind of mindset leads people to hypertension, diabetes and heart disease sooner or later.

Any honest and intelligent person can identify if he or she has such a mindset. A bloated ego or plain stupidity can prevent us from identifying that we have such a mindset.

You must calm down your mind, free it from the clutches of negative and violent thoughts if you really want to become happy and healthy and free from the impending threat of hypertension, diabetes and heart disease.

And it can be done for sure, only you should want to be happy and healthy.

Take up a technique as simple as ‘yoganidra’ if not meditation if you wish to be calm, happy and healthy. Consistent yoganidra will immensely help in making you peaceful, happy and positive.

So ensure that you take these steps urgently and see how dramatically your blood pressure and blood chemistry improve. These steps will give you much improved mental and physical health and prevent hypertension, diabetes and heart disease and also slim you down!

Also read ‘Health Problems Of The Young: Hypertension’, ‘Hypertension Prevention And Control Program’ and ‘Preventing Diabetes‘ on this website.

Obesity Clinic in Pune

Can I Eat A Whole Egg?

The Dilemma Faced By Many people!

An egg contains six grams of the best quality proteins with all the essential amino acids.

An egg also contains 6 grams of fat, of which 1.5 grams are saturated fats. It also contains about 210 mg of cholesterol.

The protein content is almost evenly divided between the white and the yellow (yolk) of the egg, just a bit over 3 grams in the white and just under 3 grams in the yolk. The major part of the good nutrition as well as the entire fat and cholesterol are housed in the yolk.

Thus if you eat only the egg white, you get just over 3 grams of excellent proteins with only 12 calories and don’t have to worry about fats or cholesterol. Unfortunately, you miss out on most of the other excellent nutrition housed in the whole egg. Plus the egg white is rather high in sodium. This could give you elevated blood pressure if you consume too many egg whites.

Eggs are one of the only foods that contain naturally occurring vitamin D. Thus they help build healthy bones, teeth and help prevent osteoporosis.

Eggs are also beneficial to the health of the eyes. The carotenoid content of the eggs, specifically lutein and zeaxanthin may prevent cataract and macular degeneration, an eye disease that leads to loss of central vision.

Eggs are a good source of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease.

One study suggests that regular consumption of eggs may help prevent blood clots, stroke,and heart attacks. Another study suggests that women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

Eggs also promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.

Thus it is clear that eggs are highly nutritious. But an egg still provides two third of the safe upper limit of the daily recommendation of cholesterol for a healthy person, viz. 300 mg, while a person with high cholesterol or bad lipid profile shouldn’t cross 200 mg.

Dr. Thomas Behrenbeck, a Mayo Clinic cardiologist, advises that a healthy person should not to cross 4 whole eggs a week.

A person with high cholesterol or bad lipid profile should follow his doctor’s advice.

Even a healthy person should avoid eating other high cholesterol and high saturated fat food and fatty deserts the same day.

Newer research thus tends to exonerate the egg from the demon of heart disease, but prudence must still be exercised while eating whole eggs.

It would be a good idea to keep an eye on your lipid profile every six months if you eat whole eggs regularly.

For more information about fats and cholesterol, read the article ‘Basics Of Nutrition‘ on this site.

Diwali Approaching, Make Sure Not To Use Aluminium Vessels And Pans, Non-Stick Pans With Damaged Non-Stick Coating For Preparing Diwali Delicacies

Don’t Use Newspapers For Soaking Extra Oil From Fried Delicacies.
Aluminium and lead are toxic metals and are harmful to human health. Aluminium pans and vessels are dangerous to cook food in or store it in. All non-stick cookware is aluminium coated with Teflon. Any such vessel with even a small chip in the Teflon coating also exposes our food to aluminium contamination. And the Teflon coating in most non-stick kitchenware in most homes is chipped. Hardly anybody throws away such cookware when it is even slightly damaged.
The best option is all stainless steel kitchenware!
While use of lead and other heavy metals is banned in newspaper inks in the US and is considered safe, no one knows if all the newspaper ink in India is similarly safe. So don’t soak extra oil from your fried food on newspapers or don’t eat foods wrapped in newspaper. Remember newspaper wrapped ‘wada-pav’ and ‘bhaji’ from the road side vendors those most people love so much?
Spread freshly fried food on paper napkins or tissue papers, instead, to absorb the extra oil.
Healthy Weight Loss For Indian Men And Women All Over The World!

Healthy Weight Loss For Indian Men And Women All Over The World!

Helping Indian People Get Slim And Healthy All Over The World!

Over three decades ago, when I started my pioneering ‘Obesity Clinic’ in Pune, India, I was absolutely sure that obesity and various pains, disabilities, hypertension, diabetes, heart disease, strokes, hypothyroidism, PCOD, miscarriages and infertility, the diseases that accompany obesity, were going to spread like wildfire amongst Indian people, not only in India but also all over the world, in decades to come!

Few had foreseen that obesity and its accompanying diseases would make the obesity treatment a multi-crore rupee market in India, in decades to come.

Naturally, there were hardly any commercial slimming centers, weight loss programs, obesity clinics or gyms in Pune, Mumbai or in India.

A decade later the obesity and its accompanying diseases began raising their ugly heads with vengeance and today more and more young people are falling prey to hypertension, diabetes, and heart disease in their twenties and thirties, many undergoing angioplasties before turning forty!

More and more overweight and obese young ladies are suffering from PCOD, miscarriages, and infertility and are being forced to undergo expensive fertility treatments, which fail much more often than they succeed. And nobody has the time to pause and think if the hormonal treatments are safe long term!

And now people are aware that most of the above diseases are caused mainly by obesity. So today more and more people are trying to lose weight desperately.

Naturally, slimming centers, weight loss programs, obesity clinics of all shades and hues have sprung up, like mushrooms, in Pune, Mumbai and all over the India. And so have multi-crore rupee chain of gyms, selling mindless exercises under expensive personal trainers of questionable merits and equally expensive protein powders.

For over three decades now, I have helped numerous Indian people including specialist doctors, CEOs of mega industries, top professionals not only in Pune, Mumbai or India, but also all over the world, overcome overweight or obesity and all the above illnesses, by simply planning, educating and inspiring people to make small, but significant changes to their lifestyle and their normal, everyday food, at least walk regularly, rest adequately and be mentally peaceful and happy.

Many of them have gotten rid of their medication for illnesses like hypertension, diabetes, hypothyroidism, and hypercholesterolemia (high cholesterol).

Young ladies who had failed on every expensive fertility treatment, have overcome PCOD, infertility and repeated miscarriages to become happy mothers, by simply beginning to live and eat better, many of them even before they lost significant weight!

You can read some of their stories on the ‘Testimonials’ and the ‘Doctors Recommend Us’ pages and the basic science of slimming and healthy living on the ‘Science Of Slimming’ and ‘Recent Posts’ links on our website.

No starving under bogus slimming machines or medicines or meal replacement shakes or ‘magic’ diets, no painful workout and protein supplements, no psychological torture required!

If you are looking to get slim and healthy and overcome any of the above diseases accompanying obesity, you can write to us on slim@drnitingupte.com or drnitingupte@gmail.com for more information.

You can also read more about the treatment on the ‘Distance Program’ link of our website.

weight Loss Treatment in Pune

Health Benefits Of Brown Rice

Why You Must Replace White Rice With Brown Rice

Brown rice and white rice have a similar number of calories and carbohydrates. The main differences between the two forms of rice lie in processing and nutritional content.

When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.

Brown rice is superior to white rice when it comes to fibre content, minerals, vitamins, and phytochemicals, and it does not generate as large an increase in blood sugar levels after a meal as white rice, that is the glycemic index of brown rice is lower than that of white rice.

Milling and polishing brown rice removes most vitamins and minerals. In addition, milling strips away most of its fibre, which helps deter diabetes by slowing the rush of sugar (glucose) into the bloodstream.

Eating white rice daily may help trigger the onset of diabetes in those who are at a higher risk of developing diabetes due to family history or poor lifestyle, poor nutrition, lack of exercise and stress.

Replacing white rice with brown rice in four or five meals a week will substantially lower this risk.

Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamin B1, vitamin B3, and iron are sometimes added back into the white rice making it “enriched”, as food suppliers in the US are required to do by the US Food and Drug Administration. We have no information what happens in India.

One mineral that is lost substantially in white rice is magnesium.

When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol. Rice bran oil contains ‘Oryzanol’ which is considered to be helpful in lowering blood cholesterol levels.

Among other key sources of nutrition lost are small amounts of fatty acids and fiber.

Read the article ‘Basics Of Nutrition‘ on this website for more information

Carbohydrates Don’t Make Us Fat!

Carbohydrates Don’t Make Us Fat!

The Myth Of Low Carbohydrate Diets!

Carbohydrates are the first source of energy of our body. Amongst the three major components of our food, viz. carbohydrates, proteins and fats, the primary role of carbohydrates is to provide energy that our body needs for all it’s basic needs. We use energy drawn from this source for all our daily activities and for all the processes that go on in our body day and night.

Fats are the reserve source energy of our body and they are drawn upon for energy only when carbohydrate energy is exhausted.

Proteins are the most important constituents of most of the tissues of the body. They are essential for the growth, development and repair of the daily wear and tear of the body. They are responsible for the defence mechanism of the body. They are also essential for the formation of various enzymes and hormones in our body.

Proteins are not meant to be an energy source. Body uses proteins for energy only in survival mode when you are on a ‘very low calorie diet’ (VLCD), or on a diet very low on carbohydrates, our principal fuel energy source. On such a low fuel energy mode, body cannot burn fats fast enough to meet it’s immediate energy needs and uses up proteins from food for energy, depriving the body of the vital role that proteins perform. Thus you need enough carbohydrates in your food to ‘spare’ proteins from being used for energy. This is the vital ‘protein sparing’ function of carbohydrates.

And as a last resort, the body also raids the proteins in the connective tissue, the muscles and vital organs of the body for energy. This is the reason why people on low calorie – low carbohydrate diets become wrinkled, shrivelled and look older with sagging, unhealthy skin and go on to suffer from multiple dietary deficiencies.

Researchers like Sara Seidelmann, a researcher at Brigham and Women’s Hospital in Boston, have found that people on animal based low carbohydrate diets are associated with shorter life span and should be discouraged.

According to this study, people who got 50 – 55 % of their calories from carbohydrates, on an average, outlived those on low carb diets by four years and those on high carb diets by one year.

So we can conclude that high animal source, low carb diets are worse than high carb diets and balanced nutrition is the best choice whether you are looking to lose weight or simply live healthy!

Thus a low carbohydrate diet is bad either for healthy living or for losing or maintaining weight. You must have enough carbohydrates in your food irrespective of whether you are losing weight or maintaining healthy weight.

People losing weight on balanced, healthy nutrition, slim down with glowing, healthy skin and look fresh and young!

You definitely can lose weight and stay slim and healthy on balanced, healthy nutrition, in fact you can’t lose weight healthily without being on healthy nutrition.

Carbohydrates don’t make you fat, it’s excess calories that make you fat and excess calories come from overall overeating, not just overeating carbohydrates!

Excess proteins, over and above your daily needs and fats also contribute calories that account for your weight gain.

In fact fats provide over twice the number of calories supplied by carbohydrates and proteins, nine per gm as compared to four each per gm supplied by carbohydrates and proteins.

So why single out carbohydrates as the villain?

Low carbohydrate diets are invariably not ‘high protein diets’ as they are projected to be, by their sponsors, but they are more ‘high fat’ than high protein diets. Such diets send your blood triglyceride levels shooting up and eventually your cholesterol levels will also shoot up. This is an invitation to heart disease and strokes.

So low carbohydrate diets are more likely to give you heart disease and strokes than make you slim and safe from hypertension, diabetes, heart disease and strokes!

Read the article ‘Basics Of Nutrition’ and ‘The Good And The Bad Carbohydrates’ on this website for more information.

Obesity Clinic in Pune

Lots Of Nuts And Cheese Won’t Make You Slim And Healthy!

Snacking On Nuts And Cheese Is Not The Way To Slimming And Health!

Many people ask me if snacking on ground nuts and other nuts like almonds and walnuts and cheese helps in slimming.

Hardly. In fact, all nuts are very high in fats. They provide between 40 (ground nuts) and over 50 per cent (all dry fruit nuts) fat by weight, meaning every 100 gm of these nuts provide you with 40, 50 or more gm of fat. That is the same as eating 8 to 10 teaspoons of pure fat, like oil or ghee!

A major part of the fat in nuts is the monounsaturated kind, though walnuts also provide the valuable omega-3 fatty acids, which protect us from coronary artery disease. So it makes sense to have a couple of walnuts daily, especially if fish is not a part of your food.

Luckily there is no cholesterol in nuts.

Eating nuts because a few nuts like almonds have some fibre, makes no sense for Indians. Whole grain cereals, pulses, vegetables, especially leafy vegetables and fruits are much better sources of fibre and have much fewer calories. Our normal Indian food has all four in most meals, so we don’t need high fat nuts for fibre. Plus all four are far cheaper than dry fruit nuts!

For most Indians, the normal diet consists of cereal-pulses-vegetables routine in the majority of meals and meat only a few meals, probably no more than a couple of days a week. So getting enough fibre is not a great problem for us.

Predominantly ‘meat only’ Western diets include little whole grain cereals and vegetables and probably lack adequate monounsaturated fatty acids as well as fibre. Hence some Western experts may advise a handful of nuts as snacks. But for Indians, the advice is totally misplaced.

Nor do we need nuts to give us proteins. Milk and a combination of cereals and pulses and legumes  provide us with ample proteins. Also the proteins in nuts are not of high quality, not containing all essential amino acids.

So we don’t need to buy a lot of fats to get some incomplete proteins and a little fibre.

A diet high in overall fat, and particularly saturated fats, builds more cholesterol in our blood.

Cheese will be 30 per cent fat, major part of it saturated, and ample cholesterol. Both are bad for your blood cholesterol levels and your heart.

We don’t need cheese to give us proteins and calcium; milk and leafy vegetables can provide them amply.

So snacking on nuts and cheese is bad for your weight as well as the heart. Make no mistake about it.

Eating either, in small quantity, occasionally isn’t exactly akin to committing suicide, but snacking on them every day definitely is!

Read more about the Basics Of Nutrition on our website.

The Ceo of a Top Automobile Industry Came to Me Demanding 25 Kg Weight Loss in 25 Weeks!

A few years back, my son, Anand, helped his old classmate lose 25 kg weight at our Centre, in our ‘In-Centre Program’.

A few days later the boy stunned his friend’s father with his amazing transformation, from a fat boy to a handsomely slim and fit young man. The gentleman was a globe trotting CEO of a top automobile industry. He too wanted to lose 25 kg, but didn’t know how it could be done as he travelled all week without any schedule, from Pune to Chennai and back and often travelled abroad.

He called and met me straight away, me because I look after the ‘Distance Program’ while my son looks after the ‘In-Centre Program’.

He came straight to the point and told me that he was very impressed with the results of his son’s friend and he too wanted to lose 25 kg!

‘How much maximum weight can I lose in a week?’

‘Half to one kg.’

‘Okay, then help me lose 25 kg in 25 weeks.’!

‘Not so fast! After all Anand helped this boy lose 25 kg at our Centre and they are young men. And you travel constantly.’

‘But you said half to one kg a week was possible.’

‘Yes, that is the international standard, but it can’t be sustained over 25 continuous weeks, nor is it necessary. You have to stay slim and healthy for a lifetime, it doesn’t matter if you take a few months longer to lose 25 kg.’

But he is an extraordinary man and was too determined to lose weight quickly and lost a kg a week for the first 14 weeks! But slowly I convinced him to slow down a little. He achieved his goal and completed 25 kg soon!

He was gracious enough to lend me his testimonial for the website!

I hope he inspires more people to get slim and healthy, constant travel not withstanding!

She Was Trying to Lose Weight with a Foreign Online Slimming Program!

A mid-thirties, smart, highly educated, globe-trotting young lady was trying to lose 10 to 12 kg weight for some time. She had tried a number of gyms and diet programs, the last being a foreign online program.

The consultants on the program planned and supervised the execution of her program regularly. They kept changing her diet from time to time, Paleo to Keto to a few other kinds and exercise varying between gym, Zumba and power yoga.

But nothing worked!

Her mother also lived in the same housing complex, a new complex where everyone was a stranger till a year or two ago.

The mother and a new friend of hers, walked together everyday. The friend’s husband, who travelled regularly, walked alone whenever in town.

Then the young lady learned that her mother’s friend and her husband had slimmed down appreciably in a month or so, were looking much more healthier and fitter, even while both continued only to walk, as usual.

When the young lady found out that the couple were under my care, she and her mother called upon me.

Initially I was a little unsure if this ultra modern girl would be prepared to listen to my advice after following an entirely different kind of approach to weight management, with the foreign program. After all my plan was too unglamorous, too simple, eating normal everyday food better and doing whatever she fancied on any particular day, walking, jogging, Zumba!

She joined me readily and showed complete willingness to follow whatever I planned, but took up only a trial three month program, which I had introduced on an experimental basis, very recently. This program can be extended to the regular, life-time-free follow up program within the first month.

Three weeks into my program, she had lost 3 kg very comfortably in spite of travelling to Tokyo for four days during this period.

Due to the ease with which she had lost weight, I had thought that she may be confident enough not to feel the need to extend her program. None the less, I reminded her that she would have to extend the program before the first month end, if at all she desired to avail of the regular program.

And she readily did, telling me that she wouldn’t want to lose the opportunity of being able to consult me for maintenance, any time she needed, under any circumstances, not after experiencing such excellent results so early and so comfortably!