Clean Eating – How To Get Started?

Clean Eating – What Is It About?

Hello All!!!

The health conscious often use the term ‘clean eating’. But what is it all about? Well, keep reading!

Clean eating – What is it?

Clean Eating For Weight Loss donts

Clean eating is an eating pattern that has a focus on fresh and whole foods. People who follow this lifestyle choose minimally processed real foods that have the most nutritional benefits.

The whole idea is to consume foods as close as possible to their natural state.

Here are some guidelines that you should follow:

1) Eat more fruits and veggies

fruits-and-veggies- ornish diet

Veggies and fruits are healthy beyond doubt and are loaded with fibre, vitamins, minerals and plant compounds that help in fighting inflammation. This way cells are also protected from damage. Eating more fruits and veggies is linked to a reduced risk of cancer, heart disease and many other diseases.

Fresh veggies and fruits are the best foods for clean eating as they can be eaten raw just after getting picked from the tree and washed.

You can include more fruits and veggies in your diet by adding more of them in your salad. Try to wash and chop a variety of veggies and keep them in your fridge so that you can take out some whenever you need.

2) Limit consuming processed food


Processed foods are the ones that have been modified from their natural state and hence are opposed to clean eating. They are foods that have lost their goodness during processing and gained unhealthy ingredients. Consuming more processed foods can make you gain weight over time! So, steer clear of them!

3) Read labels

how to read food labels

When you eat clean, you must stick to whole, fresh foods. However, you can include packaged nuts, meats, veggies and other foods after reading labels. You have to make sure that the product does not have preservatives, unhealthy fats or added sugars in it.

4) Stop consuming refined carbs

Foods Which Make You Fat white bread


Refined carbs are foods that are highly processed and are easy to overeat. They have very little nutrients to offer. Refined carbs are linked to obesity, fatty liver, inflammation and insulin resistance.

To eat clean, you must choose grains that are minimally processed and should try your best to avoid them.

5) Avoid sugar

no sugar please

When you have decided to eat clean, you must ensure that you avoid sugar. The problem is that sugar is found in many foods even if they are not predominantly sweet such as sauces and condiments.  Sugar leads to many health problems like obesity, diabetes, fatty liver and cancer. Occasionally you can have natural sugar such as honey.

6) Limit alcohol intake

Foods Which Make You Fat diet alcohol

The habit of drinking alcohol is not good by any means. Wine, which is much raved about, has just antioxidants to offer.  Consuming alcohol frequently can increase the risk of many health problems. So, pull the plug on alcohol while clean eating.

7) Choose water as your primary beverage


The healthiest and the most natural beverage is water. It has nothing added to it and can be defined as a ‘clean’ beverage. Keep yourself well hydrated with water. By drinking plenty of water, you can achieve a healthy weight.

8) Choose meat of naturally raised animals

You should choose the fresh, unprocessed meat of animals that comes from animals raised in farms that are hygienic and don’t give animals growth injections or hormones.

The bottom line

Clean eating is a lifestyle in which you choose to eat foods that are minimally processed and enjoy the natural flavours of food.

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Milind Soman Now ‘Ultraman’

Meet India’s Ultraman – Milind Soman !

Hello All!!!

Remember how Milind Soman stole the hearts of many young women back in the 90’s with his appearance in the ‘Made in India’ pop album? Well, he has now transformed into an inspiration for everyone. There must hardly be anyone in the Indian fitness circles who does not know him. Many youngsters aim to age the way he has! The 51 year old, fit as a fiddle, has just completed Ultraman Florida 2017. Kudos to him as it is an extremely tough endurance test.

The actor who has been constantly promoting physical fitness took part in the 3 day event that was held from 17 to 19 February 2017 and won the Ultraman Florida by travelling 517.5 Km barefoot. He was the only one who ran barefoot in the race. Read more about barefoot running here! The 3 day event had 423 km of cycling, a 10 km swimming and an 84 km ultra-marathon.

So, Milind Soman, the Ironman is now the Ultraman! Yes, in 2015 he had won the rather tough Ironman in Zurich, Switzerland. He had taken up the Ironman challenge in order to celebrate his 50th birthday. To know more about his previous achievements click here!

The Ironman is one among the world’s toughest races but his latest win, Florida Ultraman is far more grueling and exhausting.

Milind Soman Ultraman

What is the Ultraman?

Ultraman Florida is a 3 day athletic endeavour that guarantees to test the physical and mental limits of an athlete. It is one journey that touches the soul and creates a lifetime full of memories. The Ultraman race covers totally 517.5 kms around central Florida and each participant must complete a 10 km open water swim, a 423 km of bike ride and an 84 km ultra marathon run. Day 1 has 10 km swimming and 92 mile of cycling, Day 2 has 171 mile bike ride and Day 3 involves a 52.4 mile run.


Milind Soman’s experience

It was a mammoth task as on day 1 both the tyres of his bike (cycle) got punctured. However, in spite of the tough weather conditions, he fixed it and  continued the race and successfully finished it. His mom also travelled to Florida to greet him at the finish line! He then shared his achievement on the social media!

Milind Soman, also called the marathon man, had also done a two week long marathon in 2016 between Ahmedabad and Mumbai. The latest Ultraman is a golden feather in his cap! Being able to swim, cycle and run at the age of 51 is indeed something commendable. All of us should follow the footsteps of Milind Soman and give importance to both physical and mental fitness.

Three cheers for this fitness icon! We look forward to more such achievements from his end!

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Shivratri Meal Plan for Dieters

Check Out The Shivratri Meal Plan for Dieters!

Hey every one,

Are you all gearing up for Shivratri fast tomorrow? What are your plans for the day?

It indeed is a great feeling to stay in touch with all of you through IWB. Every year I post meal plans for Navratri Vrat but this time I thought why not suggest an interesting meal plan for all those who are fasting on Shivratri.

As you all know we at IWB started a weight loss support group on Facebook Indian Weight Loss Coach in the month of September last year and since then we have supported so many people during their weight loss journey with wonderful results.  You can read the success stories here and here :)

To assist all of you fasting on this pious Shivratri day here is a simple meal plan for the day which will not let you fall out of your healthy way of eating.

Shivratri Meal Plan for Dieters

Early Morning

As you wake up, two glasses of warm water

Cup of green tea with cinnamon, lemon and honey.


Apple Shake

apple shake

Blend an apple with a cup of cold milk.

Mid Morning

An orange


Paneer Salad with fruits

paneer fruit chaat

Mix chopped Papaya, apple, cucumber, guava, kiwi and strawberries and a few grapes in a bowl. Add a spoonful of thick curd/yogurt and some crushed paneer (cottage cheese). Sprinkle Sendha Namak / Himalayan pink salt and black pepper. Mix together and serve.


Green tea or Hibiscus Tea with six almonds

Hibiscus Basil Tea with lemon


Lauki Palak Soup  (Skip oats from the recipe)

lauki palak soup for weight loss 5

or Cold cucumber Soup

ColdCucumber Soup For Weight Loss

Stuffed Jalapeno


or Paneer Capsicum quick sabzi


In a pan crackle jeera in a teaspoon of  desi ghee. Add capsicum, salt, black pepper and tomato. Mix well and finally add in paneer chunks. Mix again and Cover for a few minutes.

Kuttu or Singhada Cheela (Just roll Stuffed Jalapeno in this cheela and have with dhaniya pudina chutney)

kuttu cheela

Doda Burfi 

Low carb Doda burfi 1

On Shivratri the dinner is had before sunset so you will have enough time to digest the dinner.

And yes please do not forget to go for half an hour long after dinner walk.

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Kareena Kapoor’s Post Pregnancy Weight Loss Diet

Kareena Kapoor’s Post Pregnancy Weight Loss Diet – Totally Desi!

Hello All!!!

Working during pregnancy and resuming work just forty five days after delivery, Kareena Kapoor has indeed broken many stereotypes. Now, if you come to know about her post pregnancy diet, you will be totally amazed. Keep reading to know about Kareena Kapoor’s Post Pregnancy Weight Loss Diet.

You would have least expected her to eat food containing ghee, gud (jaggery) and chawal. It is unusually desi and has astonished almost everyone! However Kareena says that it is a diet routine that slowly helping her lose the 18 kilos she piled on during her pregnancy.

Kareena Kapoor post pregnancy weight loss diet, Kareena Kapoor's Post Pregnancy Weight Loss

Along with her dietician, the much celebrated Rujuta Diwekar, she revealed her post baby weight loss plans. Kareena gave tips to mums on how to have a glowing skin after delivery.

Kareena did not bother about her weight till her delivery. She was quite comfortable and was not bothered about people’s opinion even after she piled on 18 kilos. It was something she flaunted till she reached the hospital. Trying to shed all the post pregnancy weight with lots of love and patience, Kareena says that the most important thing is that she enjoyed her pregnancy and ate well all the while.

All she wants to do now is spend time with her bundle of joy! Both Saif and Kareena want to be with their son, Taimur.

Kareena reveals that she is a lot more happy, energetic and satisfied today. Also, what needs to be noted is that she was not obsessing over her body weight and she is confident that she will come back to her normal weight with time.

Kareena Kapoor’s Post Pregnancy Weight Loss Diet

Regarding her weight loss, she is clear that she is not going to obsess over what she cannot eat. A pattern needs to be followed and she is working on weight loss now.

Kareena Kapoor post pregnancy weight loss diet _Rujuta, Kareena Kapoor's Post Pregnancy Weight Loss

Weight loss always takes time and cannot be done overnight. According to Kareena, it may take six months. I need people to understand me and accept me during every phase. The idea is not just about losing weight but to feel happy and energetic. I am not rushing to it as in the past 9 months things have changed inside.

Currently Kareena is eating rice in the night as well as the day. She is preparing the body for weight loss and this is making her look better and feel great. She says that she wanted to back to her Tashan diet but Rujuta has asked her not to rush up. So, she is eating rice twice daily. Things that are a part of her everyday diet include khichdi and bajra rotigud (jaggery), a spoon of ghee and one glass of milk. She has been eating this after pregnancy.

Most people think that rice is fattening and so they run away from it. However, Rujuta explained that Kareena is on a rice and desi diet that will help her become stronger. Rice also helps in bringing back good bacteria. Something as strenuous as a delivery helps wash out the good bacteria and so you need to bring them back into the gut. This would help lose weight. People follow crash diets after pregnancy which can lead to lifestyle disorders and thyroid problems. It slows the body down and can make the body deprived of nutrition.

Kareena’s diet includes iron rich foods like jaggery (gud), coconut ladoo, til ki chikki (sesame chikki), khichdi and bajra roti along with a spoon of ghee and a glass of milk each night. These foods are giving her a glowing skin and helping her in getting back her strength.

Kareena also does a 30 to 40 min treadmill walking workout every day.

Rujuta says that pulses are also an integral part of Kareena’s post pregnancy diet. The chief reason to add pulses is not just for the amino acid but for the fibre and minerals. Many women feel bloated and the reason behind that is the deficiency of dals in the diet.

3 things to note from Kareena’s post pregnancy diet

  • Exercise – walking is the best exercise post pregnancy and clubbing it with simple Yoga asanas can be helpful.
  • Go desi – Instead of trying out western diets, Indian mums should turn to desi super foods in their diet. That is ghee, jaggery, dal, bajra, lentils and rice.
  • Give your body time – Let the body heal; don’t rush into shedding all the weight. If you rush, you will end up with more disorders

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