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Fitho’s Guide to Easy
Weight Loss andFitness
www.fitho.in
- Weight loss, Diet Plans, Exercise, Healthy Recipes
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Fitho Diet Guidelines
1. Skip the naan or paranthas- they’re both made from maida (refined
flour) and thus have a high glycemic index. Besides, they are loaded
with fat from butter/ghee
2. Add a bowl of veggie salad as a starter to your meal with 1 tsp of
your favourite low fat dressing. Salads will fill you up and provide
great nutrition. (Cheese free salad)
3. Drink a glass of water before your meal- will fill you up, and hydrate
you well.
4. When eating curried food, avoid the curry- that’s where all the oil is
and the hidden calories.
5. Avoid pickles- high sodium and oil content.
6. Avoid papad- even if it’s roasted. To make papad, lots of oil is added
to the dough, to make it
7. Add ghee after cooking, not for the cooking process. Cooking with
ghee increases its saturated fat content significantly. Uncooked
ghee is loaded with benefits; though watch the portions since it’s
loaded with calories.
8. Don’t give in to social pressure. Indian social gatherings bring lots of
social pressure, but don’t give in. If it’s not good for you, keep off it!
9. If you really want to lose weight, tell everyone about it! Tell your
friends and family about it, and have them support you.
10. There is a common notion that biscuits are healthy food.
Many people eat them as a part of their weight loss diet. But the
truth is that they’re really not that healthy. The primary ingredients
for biscuits are refined flour and sugar.
*Glycemic index is a measure of carbohydrates on blood sugar levels. The higher the glycemic index (GI), the faster your
blood sugar spikes. In general high GI foods spike your blood sugar and promote fat gain.
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Fitho- At home exercises
SquatsHow to perform: Start in a standing position. Clasp your palms behind your neck. Squat down, till
your thighs are parallel to the floor. Hold for a moment and lift yourself back into a standing
position.
Repetitions: Start with 20 repetitions and work your way up.
Muscles Worked: Quads, Calves, Hamstrings, Glutes
LungesHow to perform: Start in a standing position. Take a large step forward with the left leg and step into
it till your left thigh is parallel to the floor and your right knee is right above the ground. Return to
the standing position and repeat with the other leg. Similar to the squat, if it’s too easy, hold
dumbbells in your hands, while performing the lunge.
Repetitions: Start with 10 repetitions and work your way up.
Muscles Worked: Quads, Hamstrings, Glutes
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Push up
How to perform: Kneel on a mat or the floor, bend over, placing your palms on the floor just outside
your shoulders. Straighten your legs so the only contact points with the floor are your palms and the
front of your soles. Keep your legs straight, and in line with your torso, ensuring your back is also
straight. This is your starting position.
Now, slowly lower your body by bending your arms, till you’re almost touching the floor. Pause for a
moment at the bottom, and lift yourself back into the starting position.
If you cannot perform a push-up, then make it easier by supporting yourself at the knees. So, your
contact points with the floor are your palms and your lower legs. This is your starting position. Lower
yourself in the same manner
Repetitions: Start with 10 repetitions and work your way up.
Muscles Worked: Pecs (Chest), Shoulders, Triceps and Back.
PlankHow to perform: Lie face down on mat with elbows resting on floor next to chest. Push your body off
the floor in a push up position with body resting on elbows or hands. Contract the abs and keep the
body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you
can. For beginners, do this move on your knees and gradually work your way up to balancing on your
toes.
Repetitions: Start with 3-5 repetitions, holding each for 30-60 seconds.
Muscles Worked: Core muscles (abdominals, obliques, back)
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Back Raise
How to perform: Lie, face down on an exercise mat, with your arms and legs extended in opposite
directions. Keeping your arms and legs straight, simultaneously raise your arms and legs till your
body forms a flat U. Refer to the photo for a visual. Hold this position for 1 second and lower down.
Repeat this 10 times for each set. This will help to strengthen your back. As you build lower back
strength, increase the repetitions and time you hold it up in the air.
Repetitions: Start with 10 repetitions
Muscles Worked: Lower Back, Core Muscles
Skipping- Effective cardio at home
- Burns more calories per minute than running
- Start with 20 skips at a time and work your way up
BurpeesHow to perform: Start in a push up position. Kick your legs forward and get into a squat position with
your arms outside your legs and hands on the floor. Next, jump up, straighten your legs and land
back into a squat, with your arms outside your legs, and hands on the floor. Kick your legs back into
a standard push up position. That’s one repetition.
Repetitions: Start with aiming for 10 repetitions and work your way up.
Muscles Worked: Arms, Shoulders, Legs
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Fitho’s Healthy Recipes- Main Dishes
Sautéed Paneer with VegetablesIngredients
2 tomatoes chopped
1 small carrot sliced into thin strips
1 onion diced
1 tsp olive oil
Salt and pepper to taste
4-6 oz paneer- thin 1 inch slices
1/4 tsp ajwain
Method:Heat 1 tsp of oil in a pan on medium heat. Once the oil heats, add Ajwain to roast, and then all the
vegetables. Add salt, pepper and sauté. Remove from fire and keep aside.
Smear a non stick pan with some oil. When heated place the paneer slices flat and lightly pan fry
them. Turn over once to cook the other side too. Make sure not to overcook the paneer, so it
remains slightly tender.
Serve the paneer slices on a plate and top with the hot sautéed vegetables.
Low Calorie Rajma (Kidney Beans)
Ingredients:1 cup of raw kidney beans (soaked overnight)
2 tbsp of red masoor dal
4 chopped tomatoes
1 finely chopped onion
4 cloves garlic crushed
1 tbsp of crushed ginger/ginger paste
1/4 tsp each of turmeric and chilli powder
1/2 tsp of garam masala
1 tsp jaggery (gur)
Salt to taste
1/4 tsp small cardamom powder
Method:
Cook the rajma in the pressure cooker with all the ingredients except the cardamom powder, till all
the beans are very soft. When done mash gently with a spoon and add the cardamom powder.
Now simmer on slow fire for 20 minutes the flavours to blend well.
Add water if it’s too thick.
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Indian style Chinese ChickenIngredients:
1 lb boneless chicken [washed, cleaned and cut into small pieces]
2 tbsp garlic paste or crushed garlic
2 finely chopped green chillies
3 tsp olive oil
Salt to taste
Red chilli powder to taste
3 tbsp ketchup
1 tsp soya sauce
1 large onion finely sliced
1 green capsicum finely sliced
Method:
Mix the chicken pieces with the garlic, green chillies, 2 tsp oil and soya sauce and set aside for 2
hours. Heat a pan over medium heat and cook the chicken. Add salt to taste. Cover cook and stir
regularly. Dry the remaining liquid once it is cooked. Keep aside.
Heat 1 tsp of oil in another pan. Add the sliced capsicum & onions, and sauté for a few minutes. Add
the cooked chicken and the tomato ketchup. Mix well and serve.
Saag PaneerIngredients
1 (14 ounce) package paneer
4 teaspoons olive oil, divided
3/4 teaspoon salt, divided
1 onion, sliced 1/4 inch thick
2 medium garlic cloves, finely chopped
1 teaspoon freshly grated gingerroot
1 teaspoon mustard seeds
1 lb baby spinach
1 cup low-fat yogurt or non-fat plain yogurt
1 1/2 teaspoons curry powder
1/4 teaspoon ground cumin
Method:
Cut tofu into thirds lengthwise and eighths crosswise. Heat 2 teaspoons oil in a large non-stick skillet
over medium-high heat. Add tofu and sprinkle with 1/4 teaspoon salt. Cook, stirring gently every 2 to
3 minutes, until browned on all sides, 6 to 8 minutes. Transfer to a plate.
Add the remaining 2 teaspoons oil to the pan and reduce heat to medium. Add onion, garlic, ginger
and mustard seeds and cook until the onion is translucent, 4 to 6 minutes. Add spinach in batches
small enough to fit in the pan and cook, stirring frequently, until all the spinach has been added and
has wilted, 4 to 6 minutes more.
Meanwhile, combine yogurt, curry powder, cumin and the remaining 1/2 teaspoon salt in a small
bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.
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Paneer MatarIngredients
1 large onion, finely chopped, 1 teaspoon ground cumin
1/2 in. section grated ginger
4 cloves garlic
1-2 tablespoon olive oil (or more if deep frying)
2 tomatoes, diced
1 green chilli (or 2 jalapenos), chopped
4 green onions, chopped
1 teaspoon each salt and turmeric
cumin seeds
black and red pepper
garam masala, paprika
garlic
1 package low fat paneer
400 gm peas
Method:
To bake the tofu:
Preheat over to 350. Cut the tofu into cubes and place in a non-stick pan. Place the pan in the over
for approximately 20min or till tofu turns golden brown. Flip sides and let the tofu turn golden
brown on the opposite side.
After the tofu is baked:
Heat 1-2 tbs. olive oil in a very large pan. Add the chopped onion and sauté over medium heat. Add
the cumin. When it begins to brown, add ginger and finally garlic. Sauté until well-mixed and
fragrant. Add tomatoes, green onions, and green chilli. Cook until tomatoes become pureed. Add
salt and turmeric. Add all other spices to taste (cumin seeds, black and red pepper, garam masala,
paprika, garlic). Cook for a few minutes until fragrant. Add baked tofu. Cook until tofu has absorbed
all flavours (5-10 minutes). Add peas. Cook for an additional 10-15 minutes or until peas are hot &
tasty.
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Fithos’ Healthy Recipes- Snacks
Dal Chila
Ingredients:
½ cup yellow moong dal (green moong split dal)
2 green chillies
1 tbsp chopped ginger
1 tsp chopped garlic
Salt to taste
2 tbsp of suji
Olive oil
Method:
Wash and soak the cleaned dal in water for about 3/4 hours. Drain the water, and take care that the
husk does not wash away. Finely grind with the green chillies, ginger and garlic. Add ¼ cup water to
make the batter smooth. Right before preparing the chila, add the suji to the batter. Mix very well.
Heat a non stick frying pan with ½ tsp oil. Take a dollop of the batter and spread on the hot pan, until
it cooks.
The suji helps them turn crisp and they come off the pan very easily. Serve and enjoy with yoghurt,
chutney or ketchup.
Yoghurt DipIngredients:
1 cup hung curd (or store bought curd- its got to be thick)
1/4 tsp pepper
1 tsp sugar
2 tsp chopped coriander
2 tbsp finely chopped onions
2 tbsp grated carrot
1/4 tsp mustard powder or 1/2 tsp prepared mustard
1 tbsp grated cheddar cheese
Salt to taste
Method:
Mix all the ingredients very well except the salt together and refrigerate for about an hour at least.
Add Salt before serving. Serve with chips, veggie platter, bread platter, crackers, etc
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Shami Kebab (with vegetarian option)Ingredients:
1 lb minced lean meat (chicken breast, or lean red meat)
½ cup chickpea
Chopped coriander (dhania) and mint (pudina)
1 tbsp garam masala
1 onion finely chopped
1 tbsp ginger and garlic paste
2 eggs
1 tbsp olive oil
Salt to taste
Finely chopped green chillies, if you like it spicy :)
Method:
Soak the chickpeas overnight (if you’re not using canned chick peas). Boil the meat.
Mix these two and grind to a paste. Mix this paste with all the remaining ingredients.
Heat the oil on a flat pan.
Shape the dough into flat, circular kebabs and roast them.
Note: If you’re vegetarian, then you can swap the minced meat with the same amount of chick pea,
and the eggs can be swapped with 4 tbsp of corn flour
CachumberIngredients
1 onion, chopped
250 g tomatoes, skinned and chopped
2 fresh green chillies, chopped
2 tablespoons vinegar
Salt
Method:1
Put the onions, tomatoes and chillies in a dish. Pour over the vinegar (the mixture should not be too
liquid) and salt to taste. Chill before serving.
Corn ChatIngredients
260 g corn (canned)
1 small onion (chopped)
1 green pepper (small diced)
1 red pepper (small diced)
2 tablespoons lemon juice
2 green chillies (chopped)
1/4 teaspoon chilli powder
1 tablespoon olive oil
Salt
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Method:
Heat the oil in wok then add the onion and sauté until wilted but not brown. Add the bell peppers
and the corn .sprinkle with some salt, pepper, and chilli powder, and continue cooking over med-low
heat, stirring frequently, until all liquid (if any) completely evaporates. Adjust the seasonings.
Sprinkle lemon juice and serve it.
Baked SamosaIngredients
4 Potatoes medium size
1 Onion finely chopped
1/4 cup green peas
1 small piece ginger root, grated
2 tsp fresh lime juice
2 green chilli (or to taste)
1/4 cup coriander (cilantro) leaves, finely chopped1.5 cup plain flour bleached (maida)
1 garlic grated (optional)
10-15 dried pomegranate (anardana) seeds (optional)
8-10 raisins/cashew nuts (optional)
1/2 tsp garam masala (or to taste)
1 tsp red chilli powder
Salt to taste
2 tsp Coriander seeds
Method:
Boil potatoes until tender. Mash the potatoes and add chopped onion, ginger root, garlic, greenchilli, peas, coriander, lime juice, red chilli powder, garam masala, salt, cumin seeds, anardana, and
raisins/cashew nuts. Mix well.
How to Fold a Samosa : Samosa Filling
Take flour in a bowl, add 1/4 tsp salt (or to taste), and water to make stiff dough. Make small
smooth balls and roll each ball to about 4" circle. Roll it more on one side to 10" to give it an
elliptical shape. Cut it into half to get two pieces of 4"x 5" size (approx.). This will produce true
samosa shape. Dampen half the edge of 4" side of the piece. Hold both the corners of this side in
your both the hands using thumb and a finger and bring damped portion beneath the dry portion.
Press and seal to give it a hollow cone shape. Fill the samosa masala into the cone and seal the
remaining two sides (bring the longer side closer to the other side) by dampening with water,
enclosing the masala completely. This side will form the base of the samosa. Your finished samosa
should stand on this base. Fill all other pieces to form similar tetrahedron shape samosa.
To Bake:
Preheat an oven to a temperature of 400 degree F. Place samosa in the oven and reduce the
temperature to 300 degree F. In about 45 minutes crisp Samosa would be ready (keep an eye on the
samosa so that they are uniformly baked to a light brown colour).
Serve samosa warm with tomato sauce or coriander chutney.