DR. BMN COLLEGE OF HOME SCIENCEYEAR - 2013-14

PRESENTED BY Ms. AVANI SHAHROLL NO. 13

Diploma in Physical Fitness And Weight Management

ACKNOWLEDGEMENT I would like to express my special thanks of gratitude to

my subject in charge Mrs. Paulomi Nair as well as our

principal Mrs. Shilpa Charankar who gave me the golden

opportunity to do this wonderful project on the topic THE

VIRGIN DIET , which also helped me in doing a lot of

Research and I came to know about so many new things I am

really thankful to them. I would like to thank Mrs. Alka Pant

Course Co-Ordinater and college department for introducing

this subject (diploma in physical fitness and weight

management.)

Secondly I would also like to thank my parents and

friends who helped me a lot in finalizing this project within the

limited time frame.

AVANI SHAH

S.Y.COP P.F.W.M.

ROLL NO. 13

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Diploma in Physical Fitness And Weight Management

CERTIFICATE

This Is To Certify That MS. AVANI SHAH Has Successfully Completed The Project On Weight Reducing Diet

Under The Subject diploma in physical fitness and weight management. The Title Being

THE VIRGIN DIET In The Year 2013-14.

Mrs. PAULOMI NAIR

( Course In charge)

COLLEGE STAMP

DATE

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Diploma in Physical Fitness And Weight Management

CONTENT WHAT IS WEIGHT MANAGEMENT ??

INTRODUCTION

HISTORY

FAT IS NOT YOUR FAULT

FOOD INTOLERANCE

WHY TO AVOID THESE FOODS ?????

WHAT TO EAT INSTEAD????

THREE CYCLES TO LOSE WEIGHT FOR GOOD

IS “THE VIRGIN DIET” FOR EVERYONE?????

INDICATION AND CONTRAINDICATION

SAMPLE 1 DAY VIRGIN MEAL PLAN

ADVANTAGES

DISADVANTAGES

CONCLUSION

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Diploma in Physical Fitness And Weight Management

WHAT IS WEIGHT MANAGEMENT ???

Weight management means keeping your body weight at a healthy level. Regular exercise and a healthy diet are crucial when it comes to controlling your weight. A weight management plan depends on your daily calorie consumption. Calorie is a calorie, the advice goes. Eat too many ... Gain weight. Eat fewer ... Lose weight. But many believe weight loss is more than a calorie equation, with so-called new-and-improved ways to lose weight being ever popular.

There are lots of ways to lose weight. The question is, how do you lose weight and keep it off? Atkins advocates argue that their diet works -- as do many other diets that strictly limit food groups or calories. But is losing weight worthwhile if you go right back to your old eating habits and regain the weight? Most folks who use restrictive diets regain the lost weight and then some. That's why "diets don't work."

The bottom line with weight loss is that you have to eat fewer calories than you burn -- regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you because losing weight is very individualized. It is up to you to find the right fit.

Regardless of the type of weight-loss program you choose, there are some fundamental keys to success. There are numerous weight-loss plans that are effective because they are built on these fundamentals for permanent weight management. But sometimes the reason behind weight gain could be your immune response towards the food. So let's see a diet which will help you to overcome your immune response to lose your weight .

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Diploma in Physical Fitness And Weight Management

INTRODUCTION

The Virgin Diet is written by JJ Virgin, a nutritionist and fitness instructor who has worked with high performance athletes, CEO’s, and A-list celebrities.She also appeared as the nutrition expert on the Dr. Phil show for two years.In The Virgin Diet she outlines a plan to help you lose seven pounds in seven days, simply by eliminating seven foods from your diet.

HISTORY

Virgin reveals that the hidden cause of weight gain is often food intolerance. When you avoid these problem foods weight loss becomes effortless. Many people suffer from undiagnosed food intolerances that may be sabotaging their health and weight loss efforts. Even though you might not be aware of these negative reactions to certain foods, your body can feel the effects. If you are susceptible, foods such as gluten or dairy can trigger inflammation leading to a range of symptoms such as:

Headaches

Bloating

Joint Pain

Skin breakouts

Stubborn Weight Gain

FAT IS NOT YOUR FAULT

Even healthy foods like low-fat yogurt, egg white omelets, whole grain bread or tofu can sabotage your weight loss efforts. If you’ve been eating this way while still struggling to

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J.J.

Diploma in Physical Fitness And Weight Management

lose weight, then food intolerance may be to blame. It’s not always about calories but sometimes has more to do with what your body does with the fuel you provide.

FOOD INTOLERANCE -The Hidden Cause Of Weight Gain

The key to weight loss is avoiding and overcoming food intolerance. Food intolerance is a series of physiological responses that your body has to certain types of food. food intolerances stress your system and give you negative symptoms including weight gain. Some people’s bodies simply have difficulty tolerating certain foods, such as gluten and lactose. Usually, this is because the intolerant people are lacking a specific chemical or enzyme that they need to digest the food. This is simply a genetic problem, and there isn’t much you can do about it except to avoid the foods.

Another issue is food sensitivities, which affect at least 75% of us. They’re a type of immune reaction, but they mobilize a different type of antibody than food allergies do – not IgE, but immunoglobulin G, or IgG. The symptoms don’t appear until hours or days after you’ve eaten, and if you continue to eat the offending foods, food sensitivities keep your immune system fired up on a chronic basis.

7 FOODS TO AVOID FOR RAPID WEIGHT LOSSthe following 7 foods for rapid weight loss. 

1. Soy2. Corn3. Gluten4. Dairy5. Sugar and

artificial sweeteners

6. Eggs7. Peanuts

 

Why To Avoid These Foods ?????

Soy - Most is genetically modified (GM). Our bodies are not designed to process GM foods. Therefore, ALL GM

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Diploma in Physical Fitness And Weight Management

foods should be avoided.  In addition, soy has very high levels of estrogen-like compounds that interfere with our natural hormonal balance.

Corn - Most is genetically modified, like soy, and should be avoided. It is a grain found in most processed foods that converts to sugar in the body and contributes to chronic illness such as Type II Diabetes.

Gluten - Found in grains, especially wheat.  It makes grain products "sticky." It interferes with digestion, especially in Celiac patients who are highly sensitive and contributes to "leaky gut" syndrome.  It also increases inflammation in the body due to its omega-6 content.

Dairy - Name an animal that drinks milk after it has been weaned from its mother.  Name an animal that drinks the milk of another animal. From this perspective, dairy is very unnatural to our diet. Commercial dairy is especially harmful because of its pharmaceutical content and because homogenization and pasteurization destroy much of its nutrition, including its natural enzymes.

Sugar and artificial sweeteners - The average American consumes more sugar in one day than our early ancestors did in an entire year. Sugar leads to increased insulin production, insulin resistance, and Type II Diabetes. Artificial sweeteners are manmade and our bodies are not designed to process them. They are neurotoxic and contribute to a wide variety of health problems.

Eggs - Many people are sensitive or allergic to eggs.

Peanuts - Many people are sensitive or allergic to peanuts. 

What To Do ?????8

Diploma in Physical Fitness And Weight Management

Eliminate these items from your diet for 3 weeks and watch the weight melt off, perhaps one pound per day or more.  Then, add back one of these foods at a time and notice your body's reaction.  If you develop any symptom - headache, fatigue, digestive upset, congestion, mood changes, or others - you'll know you are sensitive and should continue avoiding such food. Even if you are not sensitive, items 1-5 should always be kept to a minimum in a healthy diet.

What To Eat Instead???? 

Concentrate your diet on fresh fruits and vegetables, lean cuts of meat, and filtered water. 

Instead of consuming soy from tofu and processed food, eat small amounts of organic, fermented soy a few times a week

Replace corn oil with palm fruit oil, coconut oil, sesame oil or extra virgin olive oil (EVOO).  Replace corn meal with fresh-ground flaxseed meal.

Instead of consuming gluten, replace wheat pasta with rice pasta, quinoa pasta, or spaghetti squash.  Eat brown rice wraps or romaine lettuce wraps instead of tortillas.  Use almond or coconut flour instead of wheat or rye flour.  Substitute a slice of eggplant or mushroom for pizza crust.

Instead of dairy, use ghee (clarified butter) from grass-fed cows in place of butter. Drink coconut or almond milk instead of cow's milk.  Replace other dairy products with coconut creamer, coconut yogurt, and raw and fermented kefir or yogurt from goat or sheep's milk.

Replace sugar with xylitol or stevia or a mix of the two.

Eggs may be ok but only if they are organic, free range, and raised with feed void of corn or soy.

Three Cycles To Lose Weight For Good

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Diploma in Physical Fitness And Weight Management

The Virgin Diet is a 21-day plan consisting of three cycles of 7 days.

Cycle 1: TransformDuring the first seven days you will eliminate the top seven foods most likely to cause food intolerance and inflammation.Your meals will consist of lean protein, healthy fats, high-fiber low glycemic carbohydrates and non-starchy vegetables.One or two meals a day are replaced with “Virgin Diet Shakes”, which help to heal your digestive system.

Cycle 2: CustomizeYou will gradually reintroduce foods and test your body’s reaction to them. However, it is best to continue to avoid corn, peanuts and sugar 95 percent of the time.Each week you will choose one food – gluten, soy, eggs or dairy – to find out if your system can tolerate it. You will eat the food for four days, then avoid it for the next three days.If you don’t experience any negative reactions you can include the food in your regular eating plan. But if you develop symptoms, feel uncomfortable or don’t enjoy the food it is best to keep it out of your diet.

Cycle 3: Sustain/ lifetime

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Diploma in Physical Fitness And Weight Management

In the third cycle you will focus on maintaining healthy habits for a lifetime. You will incorporate non-food rewards into your weekly and monthly routine. This keeps you motivated and relieves stress, making it easier to maintain a healthy weight.

Is “The Virgin Diet” for everyone?????

Everyone will benefit from pulling these seven highly reactive foods for 21 days. For those who doubt or resist this diet plan, after trying it, they will definitely lose those last 10 pounds, look and feel better, have clearer skin, and will realize pulling these foods is one of the smartest things they’ve ever done.

Indication And ContraindicationStop eating three hours before bed.(NO, this does not mean going to bed later!)Eat every 4-6 hours, which means you will be eating three balanced meals a day plus 1 snack ONLY IF NECESSARYEat substantial breakfast within 1 hour of waking up.Exercise Starts During Cycle 3- You will start to incorporate physical activity into your routine during cycle three. If you are not currently physically active you can start with just five minutes a day. Gradually add 5 minutes every week until you get up to one hour of exercise.

THE PLATE

This is the ideal balance that you are striving for on your plate at each meal

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Diploma in Physical Fitness And Weight Management

SAMPLE 1 DAY VIRGIN MEAL PLAN

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Breakfast

The Virgin Diet Shake:

1 to 2 scoops vegan pea-rice protein powder

1 to 2 tablespoons fiber

½ to 1 cup organic frozen berries

1 cup water or coconut milk

Morning Snack

Apples with almond butter

Lunch

Bistro salmonChicory Lettuce Salad

Afternoon Snack

Hummus DipCucumber, red pepper and jicama spears

Dinner

Dijon-Rosemary Crusted Rack of LambSmashed Sweet potatoesBraised rainbow chard

Dessert

Coconut Ice Cream

Diploma in Physical Fitness And Weight Management

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Diploma in Physical Fitness And Weight Management

ADVANTAGES 1. removing the 7 highly reactive foods greatly reduces inflammation. Time magazine

called inflammation “the silent killer,” and it contributes to just about every disease imaginable.

2. With The Virgin Diet, you’re eating the perfect foods to balance blood sugar and help balance hormone levels. No more cravings, mood swings, or fatigue like in the past.

3. Removing the 7 highly reactive foods can improve your skin.. Your skin becomes younger and firmer

4. On The Virgin Diet, you’re eating the most nutrient-dense foods possible to support, vitality and a long healthy life.

DISADVANTAGES This program, even though it only lasts 21 days, is highly restrictive and may be hard for

some people to handle.

Adding the eliminated foods back to your diet may cause rebound weight gain.

Rapid weight loss, such as seven pounds in seven days, is not likely to be long term weight loss.

It takes more than reading a book to lose weight.

there are many who may benefit" from the plan but the diet is not for everyone.

"Yes, these foods are common allergens, but everyone has different sensitivities," she says. "For example, some people are sensitive to certain fruits and vegetables and these are not on this list."

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Diploma in Physical Fitness And Weight Management

CONCLUSION The Virgin Diet could be a good way to see if the foods you are eating are contributing to not only your weight, but the way your body looks and feels. For instance, if you suspect food allergies or gluten intolerances, this program is a good way to see the difference between how you look and feel when gluten is in your diet, and when it is not. on the other side I feels that this diet is highly restrictive . it is very difficult to follow such a strict diet for 7 weeks.

Ceasing to eat eggs, dairy, gluten, sugar-and-sugar substitutes, soy, corn, and peanuts for even 3 weeks is going to be tough. Ingredients are not easy to find locally. And little costly I would not recommend this diet to anyone specially Indian people because the diet is not according to Indian like a

Bibliography

the virgin diet book written by j.j virgin Vibliography

jvirgin.com/3600/virgin-diet-budget http://www.goodreads.com/book/show/15801411-the-virgin-diet http://www.dietspotlight.com/the-virgin-diet-review/ http://www.chewfo.com/diets/the-virgin-diet-by-jj-virgin-2012-what-to-eat-and-foods-to-avoid-food-list/ http://www.foxnews.com/health/2013/01/16/virgin-diet-drop-7-foods-lose-7-pounds-in-1-week/

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