Human body requires a minimum amount of fat from the diet to help in the functioning of hormones, memory and in the absorption of specific nutrients. If one includes meals containing healthful fats, those tend to create a sense of fullness and also take time to digest the carbohydrates. Let us take a look at some of the most healthful high-fat foods:

Avocado: Avocado contains a high monounsaturated fatty acid called oleic acid, which provides a number of health benefits. Oleic acid is anti-inflammatory in nature and thus plays a crucial role in the prevention of cancer. They are high in fibre and a single fruit provides 13.5 g out of the 25 grams, recommended for females and 38 grams for males every day.
Dark Chocolate: Taking only 1 oz of dark chocolate can be sufficient enough to get rid of sweet cravings. It provides enough amount of healthful fat along with other nutrients like potassium and calcium. Research suggests that having dark chocolate helps to lower the risk of heart disease in people living in the United States.
Eggs: Over a number of years, people have known egg whites to be healthy but in reality; egg yolk contains a number of important nutrients. The egg yolk has Vitamin D and choline, which is a Vitamin B that provides support for the proper functioning of brain, liver, nerves and muscles. A study this year has come up with the report that having an egg per day can lower the risk of heart disease.
Flaxseeds: Flaxseeds have omega-3 fatty acids and a healthy dose of fibre. Every 2 tablespoon of flaxseeds contains 9 gm of unsaturated fat and 5.6g fibre. The fibre gives a feeling of fullness and leads to the reduction of cholesterol.
Nuts: Nuts are rich in healthful fats, protein, fibre, vitamins, minerals, antioxidants and thus aid in preventing heart diseases and Type 2 diabetes.
Olive Oil: Extra-virgin olive oil contains monounsaturated fats which are good for heart s health. It has Vitamin E, Vitamin K and antioxidants which are potent. One can use it at a regular basis for cooking and dressings.

Healthy Fats Important For The Body!

Milk is nutritious, but sometimes, avid dieters shrink away from consuming milk. It is generally believed that the fat content in milk hinders weight loss. On the contrary, milk has a lot of benefits.

Here are some facts you need to remember before you say no to milk:

Nutrients and milk: Particularly, milk is an excellent source of zinc, vitamin B, protein and most importantly, calcium. So when you ditch milk in your crusade of weight loss, you skip out on calcium, the mineral primarily responsible for good bone health. Some studies suggest that calcium can actually add to weight loss, but this needs more research to back it up. 
Health and milk: Previously milk did get a bad reputation when it was linked as a supposed cause of stroke and heart attack. But a recent study produced a result which proved the complete opposite, milk can actually prevent stroke and heart attack! According to research, milk can actually lower your blood pressure and cholesterol levels. 
Muscles and milk: Milk contains whey and casein protein, both of which are high-quality proteins if you are looking to build muscles. Whey is a fast protein (gets digested faster) while casein is a slow protein (gets digested slowly). Your body gets a good and healthy supply of proteins when you consume milk, so don t write it off just yet. 
Fat and milk: As mentioned before, calcium can cause your body to burn fat. There is research pending on it, but the preliminary results suggest that dieters shouldn t skip out on milk. You might argue that you can just consume calcium supplements in that case. However, it has been discovered that other milk proteins to add to fat burning, which you cannot get from supplements. Milk is good for you, but it isn t a miracle weight loss food. So yes, you will need to follow a healthy diet as drinking a glass of milk with a couple of doughnuts will not help you at all.
So, milk is not all evil as people think it to be. It could be good for your weight loss plan. And the best way to incorporate milk into your weight-loss diet is to consume the low-fat skimmed milk variant than the whole fat milk as you get 90 calories from one cup of skimmed milk as compared to 150 calories from whole milk with nearly the same protein and calcium content. This way you get the best of milk without worrying about the fat in it plus an extra fat loss of 1 kg (9000 calories) from 150 cups over the time with a saving of 60 calories in each cup.

Milk - Is It Good or Bad for Your Weight Loss Plan?

The condition of obesity is a troublesome epidemic that is spreading like wildfire. As you gain weight, you become more prone to a wide array of health problems. The main causes of obesity are sedentary lifestyle and excessive intake of food. It has been stated by dieticians, that individuals who are 40% overweight are at a higher risk of premature death in comparison to individuals with average weight.

Eating wrong foods can also causes blood pressure problems, which is further aggravated by stress. The medication provided for blood pressure has certain side effects. It is therefore, important to lose weight to improve your health condition in case you are suffering from obesity and blood pressure. There are surgical as well as non-surgical methods used for reducing fat from the body and that help in gaining the body contour.

Liposuction is a surgical method used to remove the excess fat from the unwanted areas of the body. But it is a painful method and an expensive procedure.

Non-Surgical Methods
Ultrasound Lipolysis: It is a non-surgical method that is used to reduce the fat cells in the body. The fat cells are killed by use of ultrasound waves, and it is a non-invasive method. The main areas where fat cells are reduced include thigh, abdomen, buttocks and upper arm. It is an advanced technique that is ideal for people who wish to achieve weight loss. It reduces the body circumference and improves the body contour.

Massage Treatment: The simple treatment that can be used to reduce cellulite from the body is the Endermology massage treatment. It is a mechanical massage therapy that makes use of a special machine and by which the blood supply in the body is increased by massaging the particular areas like buttocks and hips. It is a non-surgical treatment which is used as a substitute method for liposuction.

Therapies Used For Reduction of Fat: Another non-surgical method for removal of excess fat as well as tough cellulite from the body is Mesotherapy. The therapy involves the use of injectors for delivering the medication to the Mesoderm area and it also rejuvenates the skin. The given condition is corrected by injecting the medication in the Mesoderm, and the injector used for this purpose is known as the Mesogun. There are other therapies also made available for obese people to reduce fat from their body and these include heat therapy, vibration therapy and lipodissolve therapy.

Non-Surgical Methods - How They Can Help Reduce Excess Fat in Obese People?

Introduction to Panchkarma therapy: Panchkarma is not only a common term in today s Ayurveda treatment, it has been put to use from the time of Acharya Susruta. While Ayurveda is a genuine and very effective field of medicine, its therapies are also to the point. Panchkarma, by definition, is a spa, or power massage with Ayurvedic help. It keeps the whole body fit and healthy by curing and also preventing diseases. It eliminates doshas and malas from the body and purifies the skin. Ayurvedic massage experts perform this therapy skillfully with dry herbal powder or herbal paste and medicated oil. They give the rubbing and strokes in the opposite direction of a conventional massage.

Brief Description: As the name says, Panchkarma is a combination of five different processes that are acted one after another. They are-

Vamana (Emetic therapy)
Virecana (Purgative therapy)
Nasya (Inhalation therapy or Errhine)
Anuvasana basti (Type of Enema)
Niruha basti (Type of Enema)
These processes eliminate Kapha, Pitta and Vata and bring tenderness to the body. Before all these processes, it is important to check if the patient is physically and mentally capable of undergoing the treatment. So there are some pre-monitoring procedures where one must take the necessary precautions and diet. There are also post-treatment measures that consist of some special medicines and procedures.

Works in Belly Fat Reduction: Even though Panchkarma therapy mainly removes toxins from the skin, still Ayurvedic doctors have recommended it for fat reduction too. It reduces fat by removing the excess cellulite accumulated under the skin. The power massage gives rubbing strokes on certain pressure points for fat loss. There are two types of actions-

Snigadh
Ruksha
According to Susruta Samhita, there are three categories of actions-

Utsadana
Udgharshana
Udvartana
Herbs Used In Panchkarma for Fat Loss: Amalaki, Bibhitaki and Haritaki are three herbs that are called Triphala. They are used to reduce cellulite and fat by rubbing and massaging as a paste on the body. All these three should be mixed in equal proportions before applying.

The formulas of pastes are different for Kapha-type and Pitta-type people.

Kapha: Ingredients Proportion
Amalaki 20%
Bibhitaki 20%
Haritaki 20%
Soap nut 10%
Pushkarmool 5%
Dried Ginger 5%
Vacha 5%
Black pepper 5%
Long pepper 5%
Barley 5%

Pitta: Ingredients Proportion
Nut grass 50%
Barley 20%
Amalaki 15%
Tagara 5%
Haritaki 5%
Gotu Kola 5%

There are two other formulas for fat reduction in Panchkarma-

Kolakulathadi Choornam
Kottamchukkadi Choornam
Pros and Cons:
Clearly, Ayurveda is a better option than chemical medicines because it does not harm the body in any way and it makes the skin beautiful. Although there may be a little pain, excessive dryness, thirst, weakness and stiffness as side effects of the therapy.

To conclude, even if there are some cons, Ayurveda is always better than anything else. So Panchkarma therapy is a well-recommended option for belly fat reduction.

Importance of Panchkarma Therapies for Belly Fat Reduction!

5 diet myths debunked!

The term 'diet' immediately makes you think of a starving and depriving weight-loss regimen. But diet simply means what food we eat in the course of 24 hours, one week or one month. Nonetheless, certain myths have arisen surrounding this term too and which have been debunked here:

Myth 1: cutting carbohydrate helps you lose weight

You need carbohydrates for energy. A minimum of 130 grams of carbs is recommended each day which is a far cry from low carb diets that start with 20 grams or less. Fat diets aside, what matters is how refined the carbohydrates are. Refining removes grain's fibrous coating, which leads to faster food digestion. That&#x2019;s why whole fruits with their fiber and nutrients are good choices despite their simple carbohydrates. The idea is to cut back on refined carbs such as soda and foods made with white flour while loading up on healthier carbs like whole grains, fruits, and vegetables.

Myth 2: diet foods help you drop pounds

If you scan labels for the lowest calorie and fat counts you might be doing yourself more harm than good. Pre-packaged diet foods have a lot more sugar and trans fat. As with carbs, it is the quality of fat and not the amount that matters. Monounsaturated fats (nuts, olive oils, avocados) and polyunsaturated variety (in corn, soybean) help your cardiovascular system and improve weight loss. Trans fat and saturated fat have been linked with heart disease and even cancer.

Myth 3: the more you cut calories, the more weight you will lose

If you cut your calories too far you'll end up decreasing your metabolism and muscle mass. To get the most out of calories you should choose whole foods like fresh meat and fish, and whole grains that are as close to their natural state as possible. They have higher nutrient density than refined foods as they pack more vitamins and minerals into fewer calories.

Myth 4: dairy products make you fat

A dairy-rich diet can double fat reduction and weight loss, and help prevent weight gain. Three servings of low or non-fat dairy a day is recommended every day. A cup of milk or yogurt or 1 and a half ounces of cheese equals one serving.

Myth 5: brown equals whole grain

Whole grains reduce your risk of many chronic ailments, from obesity, diabetes to cardiovascular disease. The extra fiber in whole grain is essential. Whole grain foods tend to be richer in vitamin b and e than, refined grains.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: 85% Indians are Making These DIET Mistakes! Are You One of Them?

If You Diet for Weight Loss, Here are 5 Myths You Might be Living With!

Did you know that lack of sleep can make you fatter? Here's how.

Lack of sleep doesn't only affect your mood and concentration levels, it also affects your weight. Studies show that not getting enough sleep can be responsible for your increasing waistline and bulky frame. 

Here's how sleep impacts your weight. 

1. Sleep deprivation leads towards consumption of foods that give quick energy
When you've had less sleep than what you require, you feel a lack of energy while performing your daily chores. This can cause you to increase your intake of instant energy-giving foods like potato chips and chocolates or other foods with high carbohydrate and fat content. As a result, you may end up accumulating more kilos on your body.

2. A sleepy brain experiences difficulty in making decisions
Sleeplessness has a negative effect on your body as it prevents you from having complete control of your brain, which may ultimately make you a bad decision maker; especially when it comes to choice of food. You may lack the mental clarity required to avoid calorie-rich foods and may try to fulfil your food cravings with the first available serving of food.

Sleep deprived people are more likely to munch on late night, unhealthy snacks, which are responsible for making them fatter. Lack of sleep also leads you towards consuming foods in greater quantity.

3. The sleep-diet connection 
Sleep deprivation results in the improper functioning of your metabolism and increases the hormone 'ghrelin' (responsible for regulating the frequency of food intake) and decreases the amount of the hormone 'leptin' (responsible for indicating when to stop food consumption). More ghrelin and lesser leptin imply more amount of food consumption, which consequently leads to weight gain.

How to implement an enhanced sleep pattern in your lifestyle?

You can try out the following remedies to ensure that you get good quality sound sleep.
- To begin with, try to abstain from caffeine consumption in any form during the afternoons as it affects your sleep routine at night. 
- Design a sleep schedule for yourself and try to follow it every day, even at weekends.
- Do not consume heavy meals or alcohol before bedtime as it may result in indigestion and may make it difficult for you to fall asleep.
- Also, you can enhance the quality of your sleep by exercising daily. However, ensure that you don't exercise just before sleeping as exercising can cause your energy levels to rise, making it difficult for you to fall asleep.

If you would like to consult with me privately, please click on 'Consult'.

Did You Know Lack of Sleep Makes You Fat? 

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