Category: Weight Management

Weight loss is the primary goal and concern of thousands of individuals who are unhappy with their current body weight and want to lose weight.

This is why they turn to different types of weight loss diet plans, exercises, and food options.

However, most of the weight loss plans out there are just fads with little to no science or effectiveness behind them.

This is where a revolutionary weight loss plan comes into play – The 30-30-30 Rule.

So, what exactly is this 30-30-30 rule for weight loss? Is it really effective in losing weight? 

Well, in this blog, we have answered all your questions and provided a deeper insight into the 30-30-30 weight loss plan. 

So, keep reading to find out more.

What is the 30-30-30 Rule For Weight Loss ?

The 30-30-30 weight loss plan refers to a structured approach to weight loss that provides individuals with a weight loss plan backed by science. It’s a simple and effective weight loss plan that is based on the fundamentals of a healthy lifestyle.

The plan involves focusing on three main components of your lifestyle through which you can achieve your weight loss goals and achieve better health.

3 main components of this weight loss plan

• Diet
• Exercise
• Mindfulness

The plan involves dividing your focus into three groups of 30% for each of the following components, which are further explained in detail below.

1. Diet (30%)

Proper and healthy nutrition is essential to achieving better health and reaching your intended weight loss goals. This is why diet is the primary aspect of the 30-30-30 plan. This essentially means allocating 30% of your focus towards making healthy food choices.

You should strive to consume a diet rich in vegetables, fruits, whole grains, and lean proteins. This is also where an experienced dietitian / nutritionist can help you make healthy food choices.

Moreover, you should try to reduce your intake of sugary snacks, processed food items, and high-calorie beverages. Calorie restriction is another part of this plan, which aims to restrict calories and create a calorie deficit for weight loss.

2. Exercise (30%)

The next part of the 30-30-30 rule is targeted toward physical activity. Thus, another 30% of your focus should include planning for regular exercise. 

You can try to incorporate a mix of different types of cardio workouts, flexibility exercises, and even strength training to burn calories, build muscle, and boost metabolism effectively.

It is up to you to choose the type of exercise you want to carry out. However, one thing you should remember is that you should perform regular exercise.

3. Mindfulness (30%)

Most people overlook the connection between the mind and the body. If you have a healthy mind, then automatically you will make healthy eating habits.

This is why people who suffer from stress and anxiety often have trouble making healthy food choices. This is where mindfulness techniques should be practiced, like deep breathing, yoga, and meditation. 

Practicing mindfulness techniques will enable you to make conscious, healthy food choices, which will help manage your stress levels and also make you mindful of your eating habits, like eating in small portions and recognizing when you are full.

Benefits of the 30-30-30 Rule for Weight Loss

The 30-30-30 weight loss plan is backed by science and can offer several weight loss benefits, as mentioned below.

1. Holistic Approach

The 30-30-30 weight loss plan encompasses a holistic approach to weight loss. It addresses what you eat and how you keep your body active and healthy, both physically and mentally. This comprehensive approach increases the chances of its success.

2. Sustainable Plan

Unlike other weight loss plans that involve extreme fasting or long hours of working out, this weight loss plan promotes sustainable and achievable habits that can be maintained over a long time period.

3. Balanced Nutrition

When you embrace the 30-30-30 rule, you inculcate healthy eating habits where you eat balanced meals that comprise healthy fats, carbohydrates, and proteins. This helps your body to get the essential nutrients it needs to stay healthy and also promotes a healthy state of mind.

4. Improved Energy Levels

You get an even-handed distribution of all macronutrients when you eat a balanced diet. This helps to guide your blood sugar levels and wards off mood fluctuations and energy dips.

5. Weight Management

One of the primary benefits of the 30-30-30 rule is weight management. Through simple changes in your lifestyle, you can work your way toward achieving your desired weight goals one day at a time.

6. Reduces Risk of Diseases

Following the 30-30-30 rule includes eating a healthy diet, partaking in daily exercise, and practicing yoga or meditation. This all-around systematic approach ensures you stay active and healthy, both mentally and physically.

Final Thoughts

If you are concerned about your weight and want to make changes to your lifestyle and diet to address this issue, then the 30-30-30 weight loss plan may be ideal for you.

However, it is important to remember that not everyone may get the same results, as results may vary according to genetics, age, and overall health.

On a final note, the 30-30-30 weight loss plan provides you with a flexible and balanced approach to nutrition and fitness, considering you follow it diligently with patience and discipline.

We Indians are known for our simple yet nutritious breakfast ideas that provide us with ample energy and nutrients to kick-start our day. And one nutritious breakfast that is popular all over India is Upma. From North India to South India, Upma is a staple breakfast option for many families.

Now, if you are wondering whether Upma is good for weight loss, you are at the right place. Read on to find out if this wonderful and tasty breakfast option can aid in your weight loss journey.

Oh, and we also have a great low-calorie Upma recipe for you that you can try out! So, without further ado, let’s dive right in.

Upma – An Overview

Upma is made out of semolina, or sooji as it is more commonly called, and is a type of traditional Indian dish. It is versatile and can also be prepared in different ways. It can be consumed at breakfast, lunch, or even dinner.

Upma first originated in South India and is now a staple food in many parts of India. It is prepared by mixing semolina with water, spices, and different vegetables.

Some of the common vegetables used in Upma are onions, carrots, tomatoes, green beans, and even peas. The finished dish can also be garnished with chutney, yogurt, or even cilantro.

Upma – Nutritional Profile

Now, let’s take a look at the nutritional profile of Upma.

One cup of Upma, which is approx. 155 gm contains the following:

• Calories – 132
• Saturated fat – 0.3g
• Trans fat – 0.1g
• Polyunsaturated fat – 2.4g
• Monounsaturated fat – 0.9g
• Sodium – 179 mg
• Carbohydrates – 21g
• Dietary Fiber – 2g
• Sugar – 2.7g
• Protein – 3.5g
• Potassium – 191.4 mg

Thus, as you can see, Upma is low in fat and sugar. It also contains a good amount of carbs and protein. Moreover, it contains nutrients like sodium and potassium, which act as electrolytes in our body.

Is Upma Good for Weight Loss?

If your goal is to lose weight, then you should be eating fewer calories than your total body expenditure. Moreover, you should be following a weight-loss diet that includes healthy meal options that aren’t high in calories.

This is where Upma can step in and make a great addition to your weight loss diet. Upma is low in calories and can be a great option for people who are trying to lose weight.

It contains a good amount of fiber that can keep you full. This will help to curb your appetite and also prevent you from eating. Fiber will also help you regulate your metabolism and aid in healthy digestion, which further prevents constipation.

Upma also contains a healthy amount of protein, which helps to preserve muscle mass and improves body metabolism. Moreover, different recipes of Upma will help to increase the protein content when it is mixed with peas, lentils, or even nuts. 

Upma can be a great weight-loss meal. It is also a versatile food item and can be prepared in different ways. Healthy vegetables like tomatoes, onions, carrots, beans, and even spinach can be added to Upma, which further enhances its nutritional value.

Moreover, spices like coriander, turmeric, and even cumin can also be added to Upma, which can improve digestion and provide additional health benefits.

Low-calorie Upma Weight Loss Recipe

Below is a great low-calorie Upma weight loss recipe that you can easily prepare at home with just a few ingredients.

Ingredients:

• 1 cup semolina (sooji/rava)
• 1 tablespoon oil (preferably olive oil or any other healthy cooking oil)
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1/2 cup finely chopped onions
• 1/4 cup finely chopped carrots
• 1/4 cup finely chopped green beans
• 1/4 cup green peas
• 1/4 cup finely chopped bell peppers
• 1/2 teaspoon grated ginger
• 2-3 green chilies, finely chopped
• 8-10 curry leaves
• 1/4 teaspoon turmeric powder
• Salt to taste
• 3 cups water
• Chopped coriander leaves for garnish

Instructions:

• Dry Roast Semolina

Heat a non-stick pan over medium heat and dry roast the semolina until it turns golden brown. Keep stirring continuously to avoid burning. Once roasted, set it aside.

• Prepare Vegetables

In the same pan, heat oil. Add mustard seeds and let them splutter, then add cumin seeds. Add chopped onions, green chilies, and grated ginger. Sauté until the onions are translucent.

• Add Vegetables

Add chopped carrots, green beans, peas, and bell peppers. Stir-fry for 2-3 minutes until the vegetables are slightly tender.

• Spices and Semolina

Add curry leaves, turmeric powder, and salt. Mix well. Slowly add the roasted semolina while continuously stirring to avoid lumps.

• Cooking Upma

Pour in 3 cups of water gradually, stirring continuously to avoid lumps. Cover the pan and let it cook on low heat for 5-7 minutes or until the semolina is fully cooked and the upma has a smooth consistency.

• Garnish and Serve

Garnish with chopped coriander leaves. Serve hot with a squeeze of lemon juice if desired.

Final Thoughts

If you are on a weight loss journey, adding Upma to your diet can be a great option. You get to reap the benefits of a low-calorie, high-fiber meal and also get the added benefits of all the green vegetables you add to it.

So, get some Upma now and get ready to indulge in a delicious, low-calorie, and nutritious weight-loss meal.

For professional nutrition guidance consult the best nutritionist in bangalore Silky Mahajan.