September 14, 2014

Hrithik Roshan Diet is the secret to his BODY!!

In a latest Interview with SUPERSTAR Hrithik....he reveals his secrets to build a killer body. Here is what he says
Original SourceTOI Article Click Here.

From Hrithik's fitness diary

  1. Fitness begins with initiative and continues with consistency. The six pack abs is a byproduct of being healthy.
  2. Stress is toxic for the body. Once we get into an unhealthy zone, we dig ourselves deeper into the grave. You have to snap out of it.
  3. Discipline sets you free. If you want to party, you can party. If you want to binge, you can binge because the rest of the time you stay restricted.
  4. Getting your metabolism high is the key. Eating at regular intervals increases the metabolism.
  5. Ninety per cent of the job is done through your diet. The other 10 per cent is exercise. You are what you eat.
  6. If you miss meals and stay hungry for hours, you tend to go for pizzas or burgers and that is what messes up your body.
  7. Street food, packaged food and readymade meals are bad. Anything with preservatives is unhealthy.
An interview in Health& Nutrition magazine with his trainer Kris on his diet..

Q. How did you plan Hrithik’s diet?
Kris: Hrithik followed the Blood Type diet. This plan takes into account that some people are allergic to certain foods or are unable to metabolize certain foods or have a tendency to retain fluid making them feel bloated.

Hrithik was recommended smaller, more frequent meals, which meant he would eat once every two hours.  Every meal had a high protein element, say poultry, steak, fish, egg whites, or whey. This was accompanied by low Gylcemic Index complex carbohydrates – brown rice, grams, sweet potatoes, khus khus, or oatmeal. Plus vegetables – asparagus, broccoli, cabbage, lettuce, cucumber, tomatoes. We didn’t add oil and fat to his diet as he got them naturally through food.

Making sure that he had his meals on time was the hardest part, given his erratic schedule, long working hours, meetings and public appearances.
Q. What about supplements?
Kris: He had Grenade fat burner (prior to cardio), pre-workout Grenade 50 Caliber, post workout GenR8 Vitargo and USN Protein mixed with coconut water. He also took a multivitamin and a branched chain amino acids (BCAA) and CLA supplement morning and night.

As a sports nutritionist and co-founder of QUA NUTRITON, we design nutrition plans based on the same principal that his trainer Kris Gethin does. EAT with a plan, calculate specifics get the right foods, Plan ahead with Calorie and Protein Loads.

If you want a Diet that will change your body- ALLOW this .....6 months. Of careful discipline

PLEASE DO A BLOOD TEST AND GENETIC test before attempt to jump up your metabolsim

Call 080 3232 9292 and we can do a SKYPE nutrition counselling with you over 6 months. 

A sneak preview of his Supplement chart taken from an interview on ..Danger do not do without a nutritionist expertise and blood analysis first.
  • Optimum Nutrition Glutamine

    Optimum Nutrition Glutamine

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

  • Gaspari Nutrition Anavite

    Gaspari Nutrition Anavite

  • NOW Grape Seed Antioxidant

    NOW Grape Seed Antioxidant

  • NOW Omega-3

    NOW Omega-3

  • NOW Liver Detoxifier

    NOW Liver Detoxifier

Before Cardio:
  • Grenade Thermo Detonator

    Grenade Thermo Detonator

Pre Workout:
  • Gaspari Nutrition SizeOn

    Gaspari Nutrition SizeOn

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

  • Gaspari Nutrition Anavite

    Gaspari Nutrition Anavite

  • Grenade Thermo Detonator

    Grenade Thermo Detonator

  • NOW Grape Seed Antioxidant

    NOW Grape Seed Antioxidant

Post Workout:
  • Gaspari Nutrition Myofusion

    Gaspari Nutrition Myofusion

  • GENR8 Vitargo S2

    GENR8 Vitargo S2

  • Optimum Nutrition Creatine

    Optimum Nutrition Creatine

  • Optimum Nutrition Glutamine

    Optimum Nutrition Glutamine

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

Before Bed:
  • Optimum Nutrition ZMA

    Optimum Nutrition ZMA

  • Optimum Nutrition Casein

    Optimum Nutrition Casein

  • Optimum Nutrition Glutamine

    Optimum Nutrition Glutamine

  • Optimum Nutrition BCAA

    Optimum Nutrition BCAA

  • NOW Omega-3

    NOW Omega-3

  • NOW Grape Seed Antioxidant

    NOW Grape Seed Antioxidant

  • NOW Liver Detoxifier

    NOW Liver Detoxifier

July 8, 2014


When I work with TOP Management in every office, I always see people who are striving to be fitter and younger. So once I asked the CEO of a very famous company why she eats right and always has a snack in her office. She said “ I need to fuel to think, I need to fuel to decide, I need fuel to run with best of my team who are a decade younger than me”

So eating at work is a simple principle of knowing what are you going to be doing for the next 2 hrs. Then learn to Snack to keep you healthy. HEALTHY SNACKS

When your hard at work and suddenly you’re famished, the hunger prangs start to kick in and the best option is to run to the nearest vending machine. 

Once you’ve eaten that guilt filled meal, you then begin to realise that your nutrition has taken a back seat. But Think Again! Are you really hungry? Or is it just that you’re bored or tired or stressed at work? If you aren’t really hungry then skip this meal.

Stack up on small snacks in your office drawer and you will notice the difference not only in your energy levels at work but also on your waistline. 

  1.Green Tea:  This is the Secret Fat Burner! It helps increase breakdown of fat, thereby enabling more calories to be burnt daily. Drinking atleast 4 cups of green tea a day can up your metabolism and also keeps you hydrated throughout the day. Another Secret from RYAN’s desk…. Green tea is known to boost Alpha Wave thinking….Ask me what this is and how it makes you sharper on your projects?

     2. Walnuts: Walnuts are high in heart-healthy omega-3 fatty acids 
    and antioxidants. Pair a handful of walnuts with a piece, 
    your favourite fruit, or a bowl of oatmeal for a fibre-rich morning
    snack that will help you feel full longer.

   3.Apples:Apples are loaded with pectin, which helps suppress your appetite.Eating an apple mid-day helps control blood sugar and may aid in weight loss. Eat an apple a day to keep the Doctor away! I had a client who ate 2 apples a day before each meal and lost 3 kgs in a month.

   4. Low Fat Yoghurt: The latest Superstar! Yoghurt increases the    intestinal friendly bacteria keeping the intestine healthy. 
      It also boosts immunity, aids in digestion and the absorption of  nutrients.

   5.Almonds:  Almonds are especially 
   good because you can munch on 
   them throughout the day. Almonds are
   protein-packed and have the good 
   kind of fat, so they satisfy hunger.

   6.Low Calorie Granola Bars: Granola bars typically made with a 
      combo of whole grains, nuts, seeds and dried fruit, are a good to  grab in-between meals to curb hunger. Look for bars that contain
      no more than 200 calories each.

  7.Water: Although not exactly a snack, lack of water throughout the day is often the culprit behind feelings of hunger, headaches, and midday dragging. Bottled water is something you definitely want to keep stored at work. Sip throughout the day and watch your productivity and mood improve.     

   8. Sprout salad: Sprouts are a healthy snack option that you could keep at your desk. Boil sprouts and add a little bit of salt and pepper or just add in some sliced cucumber and cherry tomatoes to drive your hunger away.

  9.Dark chocolates: Don't we all love to cheat on 

our diets once in a while? It is possible, provided you do it in a smart way. The remedy to sweet cravings is to have 2 cubes of dark chocolates. Opt for these bitter chocolates once in a while when you are tired of having salads and fruits, but make sure they’re made of 70% cocoa and not your milk chocolates.

  10.Buttermilk: Let’s just stick to tradition on this one. Buttermilk is a 
       good source of protein and calcium; also it is easy on the stomach.  Available in tetra packs and is easy to carry on the go. It also keeps  you hydrated and refreshes you. 

June 8, 2014

Can I eat more for less

If the world was a 100 people then 21 of them would be overweight. Everyday I meet people who are atleast 10 kgs over thier ideal body weight. They know it, I know it.

So I say what dont you do a nutrition plan to realise your optimal eating habit, pattern or DIET as most people call it. Its here that the barrage of " EXCUSES" begin.

Your weight does catch up with you in life...It depends when, and how? I am sure you have the excuses for the WHY also?

May 22, 2014


From Pudgy to a Six pack
ROBIN UTHAPPA is a Changed athlete
With the Orange Cap on, is Robbie really eating more Carrots? Well, he definitely is on a NUTRITION plan. As hard as he trains nowadays, so is his discipline towards his  nutrition plan. Its reflective today both on and off the field. A spirit of absolute focus.
This IPL season I have focused more on his performance nutrition with a careful balance of Proteins, amino acids and the vitamin profile. Robin no longer CRAMPS. I have designed a unique combination of HMB, ZMA, Calcirol and CALCIUM Magnesium. For his on the field hydration if your watching without the TV breaks you will see at least two bottles coming out to our ORANGE CAPPED player. Both bottles have secret formula's developed by us at QUA NUTRITION.

Robbie has also done the Nutrigenomics testing that determines his genes for DIET, Vitamins and Exercise profiling. ( Contents of this test are held confidential and cannot be disclosed on a public forum)

For those who follow Robin closely, he also is a firm believer now of >>>PRECISE NUTRITION eating habits. Today he has invested in one of our businesses called Itiffin. 

To get a ROBIN weight loss plan from my desk call +9197 4343 0000 and ask for the ROBIN UTHAPPA weight loss plan.

May 9, 2014


When I clicked this photo whilst stretching outside the AC compartment of the Shatabdi, I was
laughing. What a magical moment and then I crumbled. Is this the state of our HEALTH? What will happen to the future generations? How will healthcare deal with the burdens.

THE INDIAN PAUNCH - A weight on the economy! Time to become a trimmer nation.


Fat is stored in the stomach. Fat deposit may depend on the lipoprotein lipase which is an enzyme necessary for the fat storage. Genes also may responsible to determine your pot belly. Mostly fat is stored because you EAT TOO MUCH!!! or you eat the wrong fat storing foods.

There are two Fats at the belly level.
Subcutaneous FAT or below Skin.
Visceral FAT inside and near organs. DANGEROUS ONE.


At QUA NUTRITION we measure Visceral Fat using a specialised Weighing scale that uses Bioelectrical Impedance. And then we proceed to advise the diet and exercise to get rid of your Visceral Fat first.

A clear sign is when your waist is above 35 inches around the belly Button if you cant do the test.

Science shows LOW FAT DIETS do not work.

Science shows SPOT EXERCISES like crunches do not work.

Diets do not work, because they are TEMP.

What works?

1. A belief and will that you need to change the way you have always eaten.
2. Portion control
3. Carbohydrate management through the day and which types of carbs are allowed.
4. Exercise- Walk at your secret heart rate ( to learn it click here). When you walk at this heart rate you ulitse fat at a 70% efficiency as compared to other heart rates. SO ITS NOT THE TYPE OF PHYSICAL activity but the heart rate at which you do it.
4. In exercise you have to do resistance or strength training to the whole body
5. Have patience. you belly had time to grow...Give yourself 1 year of strict focus to get that flat tummy.
6. Avoid foods that are irritating your body and causing fat deposits/inflammation.

If you want to discover THE ONLY TRUTH and DIFFICULTY that you will need to burn fat, then speak to a Dietitian and CHANGE THE WAY YOU EAT.

Call 080 3232 9292

April 17, 2014

The Best Top 30 Foods For Runners

I help runners eat healthier and eat for performance. My team at QUA NUTRITION designs nutrition plans that incroporate all of the above foods. I do hope you train to eat as you train to run. We can be reached at +91 9743430000 or email me at In case you wish to consult us for sports nutrition advice our costs range from $150 upto $1500 depending on the duration. We also incorporate Nutrition genetic testing to determine the most accurate foods for you.

April 1, 2014

HandBag Secrets for Weight loss in Women

Nutrition helps you to get a flat ab

The Quickest and Easiest Tips for Weight Loss in Women

Changing the way a woman feels about herself….well you can compliment her or you can flatter her! As a nutritionist, I think my gift to every woman I meet is the advice that will really help you lose weight. This woman’s day gift yourself to the knowledge that “ IF YOU TRY and TRY HARD enough and Crazy enough, YOU WILL LOSE WEIGHT…the right way!”

These are my tips that you can say are your HANDBAG must haves to lose weight.

  • Get up at 5.45 am. After exactly 7 hrs of sleep your Cortisol in now Peaking. (CORTISOL is the evil hormone that deposits FAT in your hips).  Drink 1 shot of Black coffee (80 ml) NO SUGAR please ladies…. 1 Slice of Brittania SLIMZ cheese (low Fat).
  • Immediately GO for a brisk 33 min walk NO MORE NO LESS you will force your FAT to think about do I deposit or Do I burn! Every 3 mins do 10 stationary on the spot High Knee to Chest on the spot Sprinting for 10 counts.
  • Post this walk 1 scoop of Whey Protein ( PREFERABLY QNT METAPURE – 0 Carb, 0 Fat High fat loss protein) & 3 Capsules of CLA and 1 Zenith Nutrition Multivitamin
  • 1 Hr 3 Egg whites,  a Cup of Green tea 300 ml
  • 4 Hrs from your Walk 10 almonds, 3 Figs 10 Pistas
  • Mid morning 1 glass of Green tea 300 ml.
  • 5 PM 1 scoop of Nutrilite protein Powder( SOYA based) with water. IT tastes YUCK but will work on the hunger Pangs
  • 7 PM a large SOUP and Salad
  • 10 Pm I glass of Skim Milk with 1 Slice of Britannia SLIM CHEESE and 3 capsules of CLA
  • 5 Vegetables I think that you have to eat every day Carrot, Tomato, Beetroot, Lettuce and French Beans
  • 5 Fruits I think you have to eat every day Watermelon, Apple, Orange, Lemon( squeezed in your water), Kiwi/Pomegranate
5 supplements every women must have
1. Zenith Nutrition Multivitamin
2. QNT METAPURE Protein ( 0% Carb, 0% fat)
3. CLA & GLA
4. Unived Omega 3

REPEAT for 4 weeks and then call us. WE THEN START THE FAT BURNER…by now you should have lost 3 kgs.