One Habit Change that can save you
From Weight Gain, Sugar Craving, Constant Bloating,Diabetes
I applied the rule of 30:60 for 12 people suffering from Weight Gain, Diabetes and Sugar Cravings. The results that we obtained will make you wonder if losing weight and managing the cravings and sugar is this easy!
WHAT IS THIS 30:60 RULE?
30:60 rule is where I include about 30% of the Protein requirement in 60 minutes of waking up. The protein is usually combined with a little fat. Now this concept has
been adopted for two reasons.
Thermogenic Effect of Food:
Protein demands comparatively more energy to burn and digest. This means more calorie burn.
Satiety:
When you wake up in the morning, the cortisol levels are already high causing increase in the demand for more calories.
Adding protein at this time not only provides required calories but it also prevents
the body from getting hungry sooner.
5 IMPROVEMENTS THAT WE SAW
FAQ
I have High Uric Acid, I have been suggested by the Dr to go Low Protein.
High Uric Acids are caused when the body is not able to process Sugar well and when there is excessively high intake of animal products in the diet. Now here is the thing, if your protein requirement is 60 gms, the chances that you are eating more than that is less than 1% and hence,
what needs to be restricted is the carbs and sugar sources and start adding a lot of water, and a high Protein breakfast is a good start.
I am a Vegetarian , and including lentils causes a lot of bloating
You have to increase the protein stepwise. You can lower the bloating
by also following certain practices mentioned in this link.
Tap Here To watch The Video here
Tap Here To watch The Video here
How do I decide my protein requirement?
Simply start with converting your height into cms and then subtract by 100. Multiply the result by 0.8.
For example, your height is 160 cms.
Protein requirement = (160- 100) X 0.8= 48 gms
For example, your height is 160 cms.
Protein requirement = (160- 100) X 0.8= 48 gms
What is considered as a Healthy Protein Breakfast?
Eggs , Meat, Paneer, Tofu, Lentils mixed with nuts/seeds. Or a combination of the above.
Ideas for High Protein Breakfasts
I suffer from constipation every time i add protein
That is because protein needs water. Make sure you proportionately increase water intake to prevent this situation from occurring
Naina Singhania
Registered Dietitian | Functional Nutritionist |
Diabetes Reversal Expert | Gut and Hormone Health Management
About Naina: Naina is a Registered Dietitian of India practicing since 2013. She works in the field of Weight Management, Diabetes Reversals and Women’s Health (PCOS, Infertility). She lives in Mumbai and caters to clients worldwide. Her approach is a combination of Ayurvedic Analysis along with scientific base in Functional Nutrition allows her to get into the root cause of the problem and provide customised solutions to her clients.
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