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The Great Indian Diet: Busting the Big Fat Myth - A Review and Free PDF Download



<h1>The Great Indian Diet: Busting the Big Fat Myth by Shilpa Shetty Kundra</h1>


<p>Are you looking for a way to lose weight, improve your health, and enjoy delicious food without giving up your favorite dishes? If yes, then you might want to check out <em>The Great Indian Diet</em>, a bestselling book by Bollywood actress Shilpa Shetty Kundra and nutritionist Luke Coutinho.</p>




the great indian diet shilpa shetty pdf free


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<p>In this book, the authors reveal how Indian food is one of the best in the world for your health and well-being. They also share tips on how to balance your diet according to your body type and lifestyle, how to incorporate exercise and yoga into your daily routine, how to cook healthy and tasty Indian meals at home, and how to download the book for free online.</p>


<p>In this article, we will give you a summary of what you can expect from <em>The Great Indian Diet</em> book and why you should read it. We will also provide you with some examples of local and seasonal foods in India, some foods to eat and avoid for each body type according to Ayurveda, some simple exercises and yoga poses for beginners, some recipes from the book, and a step-by-step guide on how to download the book for free.</p>


<h2>Why Indian Food is the Best for Your Health</h2>


<p>One of the main messages of <em>The Great Indian Diet</em> book is that Indian food is not only delicious, but also nutritious, balanced, and diverse. Indian food is rich in nutrients, antioxidants, and spices that can boost your metabolism, immunity, digestion, and overall health.</p>


<p>Some of the benefits of Indian food are:</p>


<ul>


<li>It provides a variety of grains, pulses, vegetables, fruits, nuts, seeds, dairy, and meat that can meet your daily requirements of carbohydrates, proteins, fats, vitamins, minerals, and fiber.</li>


<li>It uses spices like turmeric, ginger, garlic, cumin, coriander, fenugreek, cardamom, cinnamon, and more that have anti-inflammatory, anti-bacterial, anti-fungal, anti-viral, and anti-cancer properties. They also add flavor and aroma to the food without adding extra calories or salt.</li>


<li>It incorporates fermented foods like yogurt, idli, dosa, dhokla, and more that contain probiotics that can improve your gut health and immunity. They also help in breaking down complex carbohydrates and making them easier to digest.</li>


<li>It includes healthy fats like ghee, coconut oil, mustard oil, sesame oil, and more that can lower your bad cholesterol (LDL) and increase your good cholesterol (HDL). They also provide essential fatty acids that can support your brain and heart health.</li>


<li>It follows the principles of Ayurveda, the ancient Indian system of medicine that considers food as medicine and prescribes different foods for different body types and seasons. It also emphasizes on eating mindfully and moderately to avoid overeating and wastage.</li>


</ul>


<h3>The Benefits of Eating Local and Seasonal Foods</h3>


<p>Another important message of <em>The Great Indian Diet</em> book is that eating local and seasonal foods is not only good for your health, but also for your wallet and the environment. Eating local and seasonal foods means eating foods that are grown and sourced near you and are available in the current season.</p>


<p>Some of the benefits of eating local and seasonal foods are:</p>


<ul>


<li>They are fresher, tastier, and more nutritious than imported or processed foods. They retain their natural flavor, color, texture, and aroma. They also have higher levels of vitamins, minerals, antioxidants, and phytochemicals that can protect you from diseases.</li>


<li>They are cheaper, more accessible, and more sustainable than imported or processed foods. They save you money on transportation, storage, packaging, and taxes. They also reduce your carbon footprint by minimizing fuel consumption, greenhouse gas emissions, and waste generation.</li>


<li>They are more diverse, adaptable, and suitable for your body than imported or processed foods. They offer you a variety of foods that can meet your nutritional needs and preferences. They also help you adapt to the changing weather conditions by providing you with foods that can keep you warm or cool.</li>


</ul>


<h4>Some Examples of Local and Seasonal Foods in India</h4>


<p>India is a vast and diverse country with different regions and climates. Each region has its own local and seasonal foods that reflect its culture, geography, and history. Here are some examples of some common local and seasonal foods in India:</p>


<table>


<tr>


<th>Region</th>


<th>Season</th>


<th>Foods</th>


</tr>


<tr>


<td>North India</td>


<td>Winter</td>


<td>Sarson ka saag (mustard greens), makki ki roti (corn flatbread), gajar ka halwa (carrot pudding), moong dal halwa (split green gram pudding), til ladoo (sesame balls), gajak (sesame brittle), etc.</td>


</tr>


<tr>


<td>South India</td>


<td>Summer</td>


<td>Mangoes, jackfruit, watermelon, muskmelon, cucumber, coconut water, curd rice, rasam (tamarind soup), neer dosa (rice crepe), etc.</td>


</tr>


<tr>


<td>East India</td>


<td>Monsoon</td>


<td>Bhutta (roasted corn), khichuri (rice-lentil porridge), beguni (eggplant fritters), aloo chop (potato cutlets), ilish maach (hilsa fish), doi maach (fish in yogurt gravy), etc.</td>


</tr>


<tr>


<td>West India</td>


<td>Spring</td>


<td>Grapes, strawberries, guava, chikoo, sitaphal (custard apple), shrikhand (sweetened yogurt), puran poli ( sweet flatbread stuffed with lentil-jaggery mixture), etc.</td>


</tr>


</table>


<h2>How to Balance Your Diet According to Your Body Type and Lifestyle</h2>


<p>Another key message of <em>The Great Indian Diet</em> book is that there is no one-size-fits-all diet for everyone. Each person has a unique body type and lifestyle that requires a different diet plan. The book follows the ancient wisdom of Ayurveda, which classifies people into three body types: vata, pitta, and kapha.</p>


<p>Vata, pitta, and kapha are the three doshas or energies that govern the physical, mental, and emotional aspects of a person. Each person has a dominant dosha that determines their characteristics, strengths, weaknesses, and health issues. By knowing your dosha, you can customize your diet to suit your needs and balance your dosha.</p>


<h3>The Characteristics of Each Body Type</h3>


<p>Here is a brief description of the characteristics of each body type:</p>


<ul>


<li>Vata: Vata people are thin, light, agile, creative, enthusiastic, and energetic. They have dry skin, hair, and nails, cold hands and feet, irregular appetite and digestion, and tend to lose weight easily. They are prone to anxiety, insomnia, constipation, bloating, gas, joint pain, and nervous disorders.</li>


<li>Pitta: Pitta people are medium-built, muscular, sharp, intelligent, ambitious, and competitive. They have warm skin, hair, and eyes, strong appetite and digestion, and tend to gain weight moderately. They are prone to anger, irritability, inflammation, acidity, ulcers, skin rashes, and infections.</li>


<li>Kapha: Kapha people are large-built, heavy, stable, calm, generous, and loyal. They have moist skin, hair, and eyes, slow appetite and digestion, and tend to gain weight easily. They are prone to laziness, depression, congestion, cough, cold, allergies, and obesity.</li>


</ul>


<h4>The Foods to Eat and Avoid for Each Body Type</h4>


<p>Here is a table that shows the recommended and restricted foods for each body type based on their qualities (sattvic, rajasic, or tamasic):</p>


<table>


<tr>


<th>Body Type</th>


<th>Foods to Eat</th>


<th>Foods to Avoid</th>


</tr>


<tr>


<td>Vata</td>


<td>Warm, moist, sweet, sour, and salty foods that are sattvic (pure) or rajasic (stimulating). Examples are cooked grains, pulses, vegetables, fruits, nuts, seeds, dairy products, ghee, oil, spices like ginger, cardamom, cinnamon, fennel, etc.</td>


<td>Cold, dry, bitter, pungent, and astringent foods that are tamasic (dull) or too rajasic (agitating). Examples are raw or frozen foods, salads, cabbage family vegetables, potatoes, corn, millet, barley, buckwheat, peanuts, popcorn, coffee, tea, alcohol, chocolate, etc.</td>


</tr>


<tr>


<td>Pitta</td>


<td>Cooling, sweet, bitter, and astringent foods that are sattvic (pure) or mildly rajasic (stimulating). Examples are cooked or raw grains, pulses, vegetables, fruits, dairy products, ghee, oil, spices like mint, coriander, fennel, cumin, etc.</td>


<td>Hot, spicy, sour, salty, and pungent foods that are tamasic (dull) or too rajasic (agitating). Examples are chili peppers, garlic, onion, tomato, vinegar, pickle, mustard, cheese, yogurt, coffee, tea, alcohol, chocolate, etc.</td>


</tr>


<tr>


<td>Kapha</td>


<td>Light, dry, warm, bitter, pungent, and astringent foods that are sattvic (pure) or rajasic (stimulating). Examples are cooked or raw grains, pulses, vegetables, fruits, nuts, seeds, honey, spices like ginger, turmeric, black pepper, mustard, etc.</td>


<td>Heavy, oily, cold, sweet, sour, and salty foods that are tamasic (dull) or too rajasic (agitating). Examples are wheat, rice, bread, pasta, potato, banana, mango, grapes, dates, milk, cream, butter, cheese, yogurt, oil, ghee, sugar, salt, etc.</td>


</tr>


</table>


<h2>How to Incorporate Exercise and Yoga into Your Daily Routine</h2>


<p>Besides eating a balanced diet according to your body type and lifestyle, <em>The Great Indian Diet</em> book also emphasizes the importance of physical activity and mental relaxation for your health and happiness. The book recommends doing at least 30 minutes of exercise and yoga every day to burn calories, improve blood circulation, strengthen muscles, enhance flexibility, reduce stress, and prevent diseases.</p>


<h3>The Benefits of Exercise and Yoga for Weight Loss and Health</h3>


<p>Some of the benefits of exercise and yoga are:</p>


<ul>


<li>They increase your metabolism and help you burn more fat and calories even when you are resting.</li>


<li>They improve your cardiovascular health and lower your blood pressure and cholesterol levels.</li>


<li>They tone and shape your muscles and improve your posture and balance.</li>


<li>They increase your range of motion and prevent stiffness and injuries.</li>


<li>They release endorphins and serotonin that make you feel good and reduce depression and anxiety.</li>


<li>They enhance your concentration and memory and boost your creativity and productivity.</li>


<li>They calm your mind and body and promote a deeper and better sleep.</li>


</ul>


<h4>Some Simple and Effective Exercises and Yoga Poses for Beginners</h4>


<p>Here are some examples of some easy exercises and yoga poses that anyone can do at home or outdoors with minimal equipment:</p>


<ul>


<li>Walking: Walking is one of the simplest and most accessible forms of exercise that you can do anywhere and anytime. It improves your heart health, strengthens your bones and joints, burns calories, and boosts your mood. Aim for at least 10,000 steps a day or 30 minutes of brisk walking at a moderate pace.</li>


<li>Squats: Squats are one of the best exercises for strengthening your lower body muscles, especially your glutes, quads, hamstrings, and calves. They also improve your core stability and balance. Stand with your feet shoulder-width apart and toes slightly turned out. Bend your knees and lower your hips until your thighs are parallel to the floor. Keep your chest up and your back straight. Press your heels back and squeeze your glutes. Push through your heels and stand up. Repeat 10 to 15 times.</li>


<li>Planks: Planks are one of the best exercises for strengthening your core muscles, especially your abs, obliques, lower back, and hips. They also improve your posture and balance. Get into a push-up position with your hands directly under your shoulders and your feet hip-width apart. Keep your body in a straight line from head to toe and engage your core. Hold this position for as long as you can without dropping your hips or arching your back.</li>


<li>Mountain Pose (Tadasana): Mountain pose is one of the most basic yoga poses that helps you improve your alignment, awareness, and breathing. Stand with your feet together or slightly apart and parallel. Distribute your weight evenly on both feet and lift your toes slightly. Engage your thighs and draw your tailbone down. Lengthen your spine and relax your shoulders. Bring your palms together in front of your chest or let them hang by your sides. Lift your chest and tuck your chin slightly. Breathe deeply and focus on a point in front of you.</li>


<li>Downward Facing Dog (Adho Mukha Svanasana): Downward facing dog is one of the most common yoga poses that stretches and strengthens your entire body, especially your back, hamstrings, calves, arms, and shoulders. It also calms your mind and relieves stress. Start on your hands and knees with your hands slightly ahead of your shoulders and your knees under your hips. Spread your fingers wide and press them firmly into the mat. Tuck your toes under and lift your knees off the floor. Push your hips up and back and straighten your legs as much as you can without locking them. Keep your head between your arms and look at your feet or navel. Press your heels down and lengthen your spine.</li>


</ul>


<h2>How to Cook Delicious and Healthy Indian Meals at Home</h2>


<p>The final message of <em>The Great Indian Diet</em> book is that cooking delicious and healthy Indian meals at home is not as hard as it seems. You don't need to spend hours in the kitchen or buy expensive ingredients to prepare tasty and nutritious Indian dishes. All you need are some simple ingredients, spices, herbs, and cooking methods that can bring out the best flavors of Indian cuisine.</p>


<h3>The Basics of Indian Cooking</h3>


<p>Here are some tips on how to master the basics of Indian cooking:</p>


<ul>


<li>Stock up on essential staples: Some of the staples that you will need for most Indian recipes are rice, wheat flour, lentils, chickpeas, beans, ghee (clarified butter), oil (coconut, mustard, sesame, etc.), yogurt, milk, paneer (cottage cheese), nuts, seeds, jaggery (unrefined sugar), salt, etc.</li>


<li>Use a pressure cooker: A pressure cooker is a handy tool that can save you time and energy by cooking foods faster and easier. You can use it to cook rice, lentils, beans, vegetables, meat, etc., in a fraction of the time that it would take on a stovetop.</li>


<li>Make homemade ghee: Ghee is a type of clarified butter that has a rich flavor and aroma and a high smoke point. It is used for frying, sautéing, baking, and drizzling over food. It has a longer shelf life and a higher smoke point than regular butter. You can make your own ghee by melting unsalted butter in a saucepan over low heat and skimming off the foam that rises to the top. Continue to cook until th