Indian Body Transformation: Healthy Recipes for the Indian Way of Life

By Adil Rizwan

A lot of Indians struggle with their weight due to a combination of a sedentary lifestyle and an unhealthy diet. There is a lack of understanding when it comes to diet. In this eBook, Indian Body Transformation: Healthy Recipes for the Indian Way of Life, I will provide you with recipes and meal plans to cater to both vegetarians and non-vegetarians for every day of the week that will improve your diet and will lead to weight loss. I can assure you that if you follow these recipes you will only not only lose weight but it will improve your overall health.

Some of the included recipes are:
•Breakfast: Oats Khichdi, Buckwheat Porridge, Protein Smoothie
•Pre-Lunch Snacks: Pear and Cashews, Papaya and Walnuts
•Lunch: Buckwheat Khichdi, Choley with millet, Rang birang green veg sabzi
•Afternoon Snacks: Buckwheat Crepes, Sukha Kala Chana, Sweet Potato Tikki
•Pre-Dinner Detox Juice
•Dinner: Yellow Moong daal soup, Cauliflower and Red capsicum stir fry, Curry Chawli

There is also a helpful appendix of English Names for commonly used Indian food ingredients.

Diet plays a huge role in your body transformation and along with an exercise program; you will be able to completely transform yourself. In the coming months, I will be presenting a mobile app with a sixteen week exercise plan which will allow you to not only lose weight, but also put on muscle. So watch for the Indian Body Transformation app.

I wish you all the best in this journey of weight loss and remember one thing, "You are your own engine and you are your own brake. Only you are responsible for the state that you are in and only you have the power to change it."

All the best,
Adil Rizwan

• Language: English
• Publisher: Adil Rizwan
• Release date: Apr 24, 2014
• ISBN: 9781310375323

Book preview

Foreword

This book is my tribute to my late father who passed away at a young age of 48. One of the regrets I have always lived with is that I never stopped my father from smoking, never encouraged him to be fit, eat healthy, maybe I was too young to do that. Through this book, I want to encourage people to follow a healthy lifestyle that will allow you to spend more time with your loved ones, something that I missed out on.

Love you Papa. Miss you.

Acknowledgements

To the three leading ladies in my life, my mother Fatima, my wife Sambhavana and my sister-in-law Harshita.

1. About Me

I am someone who has consistently struggled with weight throughout my life. I lost my father at the age of 15, which had a profound impact on me. My weight started to increase on a consistent basis because of this. At my worst, I was 90 kilos with 35% body fat which is practically obese. I tried numerous diets but things only got from bad to worse.

I lived in a fear of treading the same path as my father who passed away at a young age of 48. I knew deep within that I had to take action and had to come up with a way to not only lose weight but to be able to keep it off. I have spent last 10 years of my life trying numerous different diets and finally I have a solution for people who struggle to keep off weight.

First of all, a lot of Indians struggle with their weight due to a combination of a sedentary lifestyle and an unhealthy diet. There is a lack of understanding when it comes to diet hence this eBook will provide you with recipes and meal plans that will improve your diet and will lead to weight loss.

The recipes mentioned in the eBook have enabled me to go from 90 kilos to 68 kilos and I can assure you that if you follow these recipes you will only not only lose weight but it will improve your overall health. I wish you all the best in this journey of weight loss and remember one thing,

You are your own engine and you are your own brake. Only you are responsible for the state that you are in and only you have the power to change it.

All the best,

Adil Rizwan

Indian Body Transformation

2. Mindset

Before you embark on this journey of body transformation, let me give you some essential tips on mindset because it all begins in the mind.

Positive Outlook:

When you are overweight, people around you can put you down and sap your positive energy. In the same way that your physical body needs food, your spirit needs food too - spiritual food. You must feed positive thoughts on a daily basis to keep yourself motivated to go through this process of weight loss. I personally read books such as Power of Positive Thinking by Norman Vincent Peale, Awaken the Giant Within by Anthony Robbins and many more. I highly recommend that you spend half an hour to an hour everyday feeding these positive thoughts to your spirit. It truly makes a difference.

Goal setting and Visualisation:

It is important to set targets for weight loss and visualise where you wish to see yourself in the next few months. I personally used to write down my goals in a journal and I highly encourage you to write your goals down.

Social Implications:

When I started to eat healthy, it became increasingly difficult to go to a relative or a friend's house because I just wouldn't eat their food. So, the best way to tackle this situation is to inform everyone in your circle of influence that you are on the Indian Body Transformation program. It will take away a lot of stress out of your relationships as they would be aware of your goals.

And lastly, one of the biggest lessons I have learnt in life is about death as I saw my dad pass away when I was 15. We all have a very limited time on this earth and it will come to an end soon. There is no reason to not follow your heart and do things that make you happy. Because if we are not happy or striving to be happy then what’s the point of being here.

3. Dietary Principles

The below mentioned details are basic principles for weight loss. In addition to the recipes mentioned in the book, if you follow these principles, you will see a dramatic change in your body in a very short period of time.

• No Carbs after 7 pm: Do not eat carbohydrates for dinner. Your dinner should constitute mainly of protein and vegetables.

• Good Fat vs Bad Fat: There is a misconception that you need to stop eating fat to lose fat. You must understand that there are two types of fat, good fat and bad fat. As the name itself suggests, you need to stay away from bad fat and have adequate amount of good fat.

• Carbs to avoid: You must avoid carbs like white rice, pizza crust, burger buns, cakes, pastries, sodas, chips and white bread.

• Gluten Free Diet: I highly recommend a gluten free diet where you should avoid grains such as wheat and replace them with grains such as jowar, bajra, ragi and buckwheat (kuttu).

• Water: You must consume at least 3-4 litres of water