Tripti Gupta Interview Part 2: Tripti talks about Kangana Ranaut, macros and how to eat for Thyroid, Diabetes, PCOD
5. What do you suggest in terms of macros for foods for people not on a regimented diet but want to eat healthy? What should we be looking for in terms of:
a) Total Daily macros
Total daily macros should comprise of up to 75% good quality carbs which could be in the form of fruits, vegetables, whole grains, pulses, legumes and high fiber cereals.
b) Nutritional Content
One must stay away from artificial colors, preservative agents and foods high in trans fats. When we check the nutritional composition of any food, the fiber content in that meal plays the utmost importance. It’s the quality here which matters more than the item or quantity. For example, good quality fats such as olive oil or rice bran oil is better than a small fraction of fat Similarly, more of carbs in a particular food item in the form of jowar (Indian flour to make rotis) is better than less of carbs but in the form of maida (Another flour). Protein again plays a vital role whether it is healthy trans fat free protein such as chicken, eggs or is it sausages, salami and cold cuts which are rich in trans fats.
c) Protein vs Fat vs Carbs?
15% protein vs 10% fats vs 75% carbs is the best combination for person with ideal body weight. It is also essential to ensure each of these are trans fat free and wholesome fresh meals… which is the need of a healthy, active body. Choose Grade A proteins such as dairy, egg whites, fish over pulses & legumes. Choose desi ghee, olive / rice bran /ground nut oil over vanaspati, butter, margarine and processed fats. Choose high fiber whole grains such as oats, jowar, wheat and brown rice over white rice, maida and starchy cereals.
6.You worked with Kangana Ranaut to help her get into her character as a top supermodel in the movie “Fashion”. Talk in detail to us about the transformation she had to go through and what exact diets and exercise she followed to get that look? Were there any roadblocks?
Kangna was already waif thin when she met me for Fashion. But most people are not aware that for a thin person to lose weight is as difficult or even more difficult than having an overweight person to lose weight. Getting a slim waistline to a flab free, chiseled one was in itself a challenge. Our aim was to get the chiseled flat abs of a supermodel as well as flawless skin. In fact, it was with Kangana that the journey of “Eating Right for not only a fabulous body but also flawless skin” began for me. Getting the coffee & chocolate loving Kangana to eat fruits, fresh veggie juices and green tea was a challenge. We worked on a diet together which would help her shed inches, achieve flawless skin and keep her energy levels high and the beautiful actress did a great job. She was determined and always wanted to carry a body of international standards. Working with Kangana was a delight, her loving, child like warmth, down to earth attitude and devoted hard work is simply amazing. Even today in Bollywood, she is one of the very few Bollywood actresses who stands out on any international platform for her work & performance as well as a fabulous body. I would still call “Fashion” as the movie where she had the best body and skin she ever carried in any film.
7. There are a ton of supplements and “weight loss” aids out there such as Raspberry Ketone. Do these help in weight loss or metabolism boosting or are they complete myths? What supplements do you recommend and what do they do to contribute to weight loss? What about green tea?
Anything that cannot be sustained lifelong is temporary. Ketone diets were originally created for Epileptic patients to meet their medical needs and limitations in food. Using these tools for a normal, healthy individual is not advisable, in fact one should feel truly blessed of possessing a completely healthy body and not abuse it. Instead nurture it, take care of it and don’t do anything to spoil it. The only supplements that support weight loss are exercise and rest. I would call these your lifelong supplements of health. Food and water has to be supported with rest and activity for life to enjoy a healthy, happy and fit body.
Green Tea is great substitute to other hot beverages. Lower in calories & caffeine, high on antioxidants and a natural diuretic, green tea also acts as a digestive drink and promotes weight loss when consumed regularly instead of milk tea.
8. What foods should people with each of these common health issues use to naturally cure these issues:
a) Thyroid issue:
Weight management meals, Fat soluble Vitamins such as Vitamin A D,E,K rich foods to ensure healthy hormones and a Omega 3 rich diet. One must stay away from foods containing goitrogens such as raw cabbage, cauliflower, soyabean, broccoli, etc.
Fenugreek seeds, Green tea, Dark green vegetable juices, low glycemic index foods, small portions sizes, high fiber meals, Omega 3 rich foods and Weight management meals
c) High Cholesterol:
Onion juice, garlic, Omega3 rich nuts such as Flaxseeds, Chiaseeds, deep sea fish, high fiber foods, fenugreek seeds, ensuring balance of fat soluble vitamins, green & white tea.
Weight management is the common factor here, consuming low fat, high fibre, omega 3 rich foods combined with an active lifestyle can be the best cure for the above issues naturally.
9. In the celebrities you worked with or the beauty pageant contestants, have you encountered a situation where you thought “this is going to be a challenge” and got the desired results and how?
There have been many challenges in dealing with public figures, supermodels and Beauty Pageant contestants. One such challenge I recently faced with a Femina Miss India 2016 finalist was being under weight. She, being extremely tall for an Indian model with a height of 6.1ft., had lost a tremendous amount of weight which resulted in getting a highly disproportionate figure despite of having all the other promising qualities. As a judge for the Miss Perfect Body sub contest, we noticed this. Her body became her drawback and hence she lost her opportunity of reaching the top. It was a challenge to get her to eat the right proportion of carbs, protein and fat such that she would only gain healthy muscle weight proportioning out her body We worked on her diet and eating patterns in such a way that her body has regained the right balance of proportion with strength, health and glowing skin. Under my consultation and guidance she has achieved her dream body and will be again contesting the coming year.
10. We know celebrities work hard on their bodies and workout 2-3 hours a day and eat a very strict diet. How does one get the enviable Katrina Kaif abs in terms of diet and exercise? Please advise!
The key word is here is DISCIPLINE and not overly strict. One can never achieve the perfect body or perfect abs without their perfect plan. A good body is a plan which has to be created, followed and then maintained with will power, determination and a lot of effort. One need not be strict, but one should not get bored and complacent with the ideal plan which is the real challenge. A whole lot of celebrities go carb free, but that’s not always the requirement. One needs to plan their eating techniques well backed up with the right exercise to manage an overall daily total caloric intake.
Loading on fresh vegetables and running are the most successful tools in beginning your journey towards the impeccable Katrina Kaif Abs 😉
There you have it folks…Tripit Gupta has told us exactly how to look at food, plan our perfect diets and told us how to get those perfect abs! Tripti’s contact info is below….I would strongly advise you to work with her if you are looking for the right plan to help get you back on track or look good for an event….Call Tripti and her team!
Tripti Gupta Contact info:
Andheri | Bandra | Chowpatty | Online
Facebook Link: https://www.facebook.com/TriptiGuptaiPinkTheColorofHealth/
Instagram : https://www.instagram.com/ipink_by_triptigupta/
Call: + 91 7498841414 | 9967978589
6 months back we started the 66 challenge group on Facebook. It started with my friend Sunil and some of his friends and some of mine. 6 months later, not only have I gotten off my butt and started to actually workout, but I have made friends from this group that I never would have met unless they were also part of this group. Whilst we all agreed no one really (except maybe one member we swear has gotten the packs) made a 6 pack, its great to see how much knowledge we all shared with each other and motivation everyone got from this group. We have decided to extend this 6 pack in 6 months challenge to 3 more months, or as Sunil called it “the 69 challenge” 😉
Below are the testimonials from people who participated in the group that shared their progress of their fitness journey:
“Given my hectic travels, constant business lunches and dinners, my goal was consistency!! It’s been a long journey of almost 14 years for me from 250 lbs to 185 lbs, from a 44″ waist to a 36″ waist! I am just glad that I have been able to hover around that 185 mark for nearly 2+ years now. Thanks to all of you, I continue to push towards my ultimate goal of 175 lbs weight and a 30″ waist. What worked best for me was never rapid diets or protein diets or any of that. Rather the same everyday food in controlled proportions. Always trying to keep myself around the 2100 calories a day of food consumption. You guys all rock!! Seeing the success stories that all of you have shared is truly inspirational.”
“My fitness journey started several years ago when I decided to take control of my cholesterol and turn around my lifestyle. But in the past 6 months, with you all as my motivational factor.. I put in a lot of discipline and effort to take this to a new level. Of course 6 packs is a nice to have and surely an aspirational goal for all of us but I always wanted to have a really good set of arms. I did some research on techniques, effective workouts and a few months back had posted a routine for triceps.. This is the rest of those workouts and of course thanks to all the positive energy and motivation coming from this group”
“My challenge was my baby belly and even now just two pack barely may be lol but ate everything in small proportions only if it was cheat food I Zumba-Ed dropped to expected body weight then now into low weights training with the Dumbbells I have now started body sculpting my arms use to be very flabby but now I feel some tone and dropped body fat gained in muscle. I incorporated squatting routines too”
” I had gained about 20 lbs in the last 2 years with absolutely no motivation to keep consistent with a workout plan. I had an amazing nutritionist (Rashi) who would try her best to motivate me to eat better, but to no avail. I was frustrated because I was the person who would be at some gym or yoga studio at least 5 times a week and eat pretty well. Eventually, I realized I was mentally frustrated with life in general and it was spilling over to my lack of motivation to go to the gym. I thought to myself “What’s the point?”. This group was helpful because I had started this group, yet here I was watching so many people post their progress and watching them workout, and I was sitting around reading the posts. I started feeling embarrassed. Come October, I started training with Yasmin Karachiwala, one of the BEST trainers and gyms I have ever worked with in my life. Thanks to the 66 challenge and the group of people, I lost 7 lbs in 1.5 months and decided to start training for a half marathon. I have the best group of seasoned runners in this group who are giving me the best advice every time i ask for it.”
“I know I am late for this bit I owe it to you people. My journey started 2 and half years back when I came across Reshma’s blog. I got motivated and started eating right and exercising 4 or 5 times a week and lost lots of fats and dropped 3 sizes. It came to hault when I got pregnant. And started eating all junks and sweets. When Reshma started this group I requested her to let me be in even though I was pregnant. Since then I am eating right. And from mid October sterted hitting gym. After 2 months I lost 3 kgs and 2 percents of fats. All thanks to you people and special thanks to Reshma Radia. She is the best. Always ready to help”
For all of you who want to join a similar group..stay tuned…I am thinking of starting a “Challenge for Mom’s New and Old”.
We women don’t always give time to ourselves after having kids!
As many of you already know, I am training for a 10K and am trying to stay on the straight and narrow for that. The run is coming up in 2 weeks and a couple days now.
I noticed some interesting things in my training the last few weeks. Last month, I got to a point where I seriously had noticed some results and feeling fit and toned. Then came a couple down weeks and last week I started training and eating better. However, I ended up trying something different than the past weeks. ..just because of how I felt (in other words, I had not really planned how I was going to complete my workouts, just that I would complete a workout daily). And I feel this new way of training did not help me much….even though I did more days…it did not feel as effective. I had a pretty social week last week.
So, let me talk about the 2 slightly different ways I did the workouts. Work out 1 is the one I felt did me more justice (and I had more fun I think with that one):
Original Intention for the week: The weekly goal was to get in 5 days of working out a week, including Yoga, Strength training, 2-3 running sessions in varied mileage, cardio 5 days a week for at least 35-40 minutes. And BANG on with my diet chart (outlined in my earlier post).
What really happened?: I ended up doing only about 4 days due to soreness+ 1 day just walking, but the workouts seemed more intense (not sure if they really were more intense or not). Here is what I did:
2 strength training workouts with my trainer (about 30-40 min) and then 45 min of the elliptical at a medium to low resistance
Couple yoga workouts to ease the mind (Hot vinyasa or ashtanga yoga)
Cardio Days: I did 1-2 classes at the gym that were intense like Cardio Kickboxing and Triple Cardio (which ended up including body weight exercises too). Those were 60 minutes. I also went for a couple walks in the evening, which included a lot of steep hills and flat ground. (that ranged from 60-75 min).
I only got in about 2 days of running, if not just one day. (ranging from 30-50 minutes) and then stretched.
Average workout time/day (not including my walks): 75-80 minutes.
Original Intention for the week: Get in 6 days of working out for the week, not necessarily care about yoga. Strength, running.
What really happened?: I did 6 days of gym, but I was not very sore until probably day 5. That was when I started feeling maybe I was not doing as much, but I convinced myself it was OK because I was going to complete 3 runs. I did indeed complete 3 runs.( 2 miles, 3.5 miles, 4.5 miles), which was different. But then I was starving and craving food at night at the wrong times! Of course the more you run, the more your metabolism boosts needing more calories, which is fine, but it was getting me to crave wrong foods.
2 strength training workouts and 1 reformer Pilates session(about 30-40 min) : no cardio on these days at all
Cardio Days: I only did 3 days of cardio, all running days. And it got somewhat stressful on my knees and joints.
Average workout time/day (not including my walks): 40-45 minutes.
So at the end of the week after Workout 2, I didn’t feel like I had made any progress by working out 6 days a week of moderate intensity workouts. I think this is a great example of how individual body types and structures respond to different types of workouts. I experimented a little and figured out what is best and what is working for me. That and some mental determination in eating healthy, clean food most of the time.
So this week, I will go back to trying out Option 1. However, due to my 10K being SOO close, Rashi and Kim (my trainer, who gives me stuff for the road) have asked me to cut down on sugar, alchohol and processed foods and ensure I get my workouts. My stamina has definitely increased.
My longest run this week is supposed to be 5 miles, but I think I will do 5.25-5.5 miles if possible. This will get me ready to run 6 miles next week so when I do the 10K, I have been pretty close to having done one.
Rashi got me onto a new diet chart for the next 2 weeks, including my weekend home options and also the options for on the road (I have gotten a request to detail out how to find the right things on the road; It will be a blog topic!). This time, I gave her the liberty of almost giving me everything she wants with no input from me other than if it is do-able. Except—I refused a protein shake as my meal 1. I knew I would always try and skip that!
15 days Diet Chart:
Meal 1 (within 10 min of rising): 12 almonds and 6 prunes (B complex and B6)
Meal 2 (10am): 1 whole avocado with salt/pepper and seasonings
Meal 3 (12:30pm): 6 Tablespoons rice + 3 cups dal (Indian lentil soup) + subzi or Cheese sandwich+ veges (Omega 3 and 6)
Meal 4: (4pm): 2 cups of steamed veggies with olive oil and balsamic vinegar (carbs)
Meal 5 (7pm, post workout): 1 scoop protein powder with water
Meal 6 (Dinner): 1 chapati (roti) + paneer or 1 slice of whole wheat bread + minestrone soup.
Bed time- Calcium Citrate
Important: Water: 3 lts/day
What am I bad at? Taking my vitamins! It is a must now. My goal for the next two weeks!
So..that is the weekly update. Next week, stay tuned for workouts and eating on the road. Plus, hopefully a very special interview session.
I thank all my new followers as in the last 10 days, I have gotten a lot of new followers on my blog. Also, it looks like readers from Bahrain are really hitting the site! If you are reading this and from Bahrain, I would be very interested to know where you found my blog from and any feedback/comments.
I am very excited for the upcoming weeks, cuz as soon as the 10K is over, we will talk more about new ways of working out as I am going to kick up my running shoes for something new!
Until then…the show must go on…at the gym!