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!

Lemons are known worldwide for the amazing health benefits they offer. Lemons are indeed a perfect source of so many nutrients like riboflavin, thiamin, magnesium, iron, pantothenic acid, potassium, vitamin B6, etc. And, when it s the combination of lemon and water, it becomes as tasty and refreshing drink as beneficial to one s health. The practice of drinking lemon water is quite common among people as it is not only rich in nutrients, but also very easy to make. But there can be a possibility that you might be drinking it the wrong way and missing the many health benefits of lemon.

The common practice of drinking lemon water
People choose to drink lemon water regularly to enjoy all its benefits. But often, what they misunderstand is the ideal way in which the lemons need to be used in making the lemon water. And as a result, they miss out on a number of health benefits, offered by lemons.

The majority of people simply slice up the lemons, squeeze out the juice from them and then throw the lemon peels right away. And, it is exactly where the whole way of drinking lemon water gets wrong. Because it is the lemon peels that are mostly the nutrient rich parts of the entire lemon fruit.

The proper way in which lemon water should be drank
The best way to drink lemon water in the right way is by adding the peels to it. You must make sure to buy organic lemons that are fresh and seem juicy enough. Wash them properly and cut them into thick or thin slices, as per the preference of one. Then, squeeze the freshly sliced lemons into either hot or cold water. But be certain not to dispose of the peels.

Rather, one needs to grate the peels of the already squashed lemons into the lemon water, to make it filled with all the nutritional values of lemon and also the right way of having a healthy glass of lemon water.
One can also put the rest of the lemon slices aside in a travel cup or mug and fill it up with cold or boiling water to have another healthy cup of lemon water later.

The benefits of having lemon water the right way
When one includes both the juice of the lemons as well as the grated peels in his or her lemon water, the drink becomes the best source of consuming all the nutrients of the entire fruit. Lemon peels are known to contain 5 or 10 times more the vitamins that lemon juice does. As a result of adding all the parts of the lemon to the lemon water, one can receive a boost in the intake of antioxidants, vitamins C and B, volatile oils, and an increase in the resistance power of the body s immunity system.

Lemon Water - Did You Know You Were Drinking It The Wrong Way?

5 Ways to lose weight with tea

Apart from going on a diet and / or hitting the gym, there are many natural ways to shed the extra kilos. One of these highly effective ways is drinking / sipping tea. Consuming Green tea, nowadays, has become very popular because of its many health benefits.

Also  tea is very effective at improving cellular function and your body's immune system.
Tea Contains nutrients known as phytonutrients that are found in fruits and vegetables. Also its flavonoid content can help you in losing significant amount of belly fat.

To help you to lose weight while improving your overall health, it is recommended to have tea without any milk or sweetener added into it. The many different ways that tea can help you to lose weight are-

1.Adding tea drinking When you are working out / going to gym:
A study reveals that having 4-5 cups of green tea every day alongside a 25 minute workout for 12 weeks can help an individual lose 907 grams more weight than an individual who doesn't drink tea.
Another Brazilian study has highlighted the fact that individuals who take about 3 cups of green tea every day tend to experience fewer cell damage brought on by workouts. So, to accelerate your body's recovery rate following an intense workout, it is best to consume green tea.

2. Before heading out for dinner
Having a cup of green tea before going out for a dinner can significantly reduce your desire to eat. This is because EGCG, the active compound found in green tea, brings about a boost in the production of the cholecystokinin (CCK) hormone, which is responsible for suppressing hunger. The more this hormone gets released, the more your desire for food decreases.

3. Before going to bed
Tea is also known to contain compounds that can reduce your stress levels, induce sleep and subsequently cut down your body's ability to store fat. For this reason, making a habit of having tea before your bedtime will prevent you from experiencing sleep deprivation, which is a factor that contributes to weight gain.
Before going to sleep, consuming a cup of chamomile tea can help to calm your nerves and release stress.

4. After you wake up
Having green tea right after you wake up can help in weight loss, as this is the best time when your body is better at absorbing EGCG, the active ingredient in green tea that is responsible for fat burning.

5. Adding it to your salads as a dressing
Adding green tea to your salads can increase your chances of losing weight. A study found that when used in salads, green tea can reduce your appetite by 40%, thereby helping in losing weight.  

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

How To Sip TEA Most Effectively for a Visible Weight Loss

Are bananas really your ticket to weight loss?

Bananas are your friends, truly!

Bananas as against the age old myth can really help in your weight loss process. A medium sized banana has a number of healthy nutrients that can help you in losing weight. A 100gm banana has about 90 calories, 3 gm of fiber and 23 gm of carbohydrates. It is a filling and satiating snack and can really give you a good dose of nutrients in minimum calories. Coming to the reasons that make this fruit an ideal weight loss food option, here are a few reasons:

1. Boosts your body's metabolic rate while controlling your appetite

Unripe bananas contain a form of starch known as resistant starch that slows down the digestion process. It works by feeding the healthy bacteria in your gut, causing oxidation of the fat tissues and suppression of your hunger pangs. According to findings published in a study, if you replace 5% of your carbohydrate requirement with a food rich in resistant starch, it can result in about 30% of fat burning post your meal.

2. Rids you of your bloating complaints

Since this fruit contains a good amount of potassium, it can help in diminishing water retention, thereby reducing the instances of belly bloat.

3. Forms the bulk of your fiber intake

Being a good source of fiber, having bananas every day can help in improving your digestion and subsequently aid in weight loss. Since fiber can't be digested by the body, it helps you to meet the bulk of your food requirements, which makes you fell fuller for a longer time and reduces your chances of overeating.

4. Is a fuel for your body

Bananas are considered to be the best source of energy before and after a workout. They provide your body with all the nutrients it requires. They are rich in easily digestible natural sugar that provides your body with optimal energy. They are also a rich source of potassium, making them perfect for warding off dizziness and muscle cramps that sometimes accompany a post-workout. Starting your day with a banana can reduce your sweet cravings in the later half of the day.

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

Related Tip:&#x00a0;3 Amazing Ways To Melt Belly Fat with Bananas

Are Bananas Really Your Ticket to Weight Loss?

Body fat or adipose tissue is a constituent of the human body. Its primary function is to provide energy to the body. Body fat builds up differently in men and women. Recent studies explore the health consequences ensuing from these differences. 

Usually, men have an  apple-shaped  body. This is because men accumulate visceral fat   fat that is stored in the abdominal cavity   around the belly. Women, on the other hand, depict a  pear-shaped  body because they have more fat deposits around the hips. Visceral fat is extremely dangerous because it affects the internal organs of your body, including the liver, intestines, and pancreas. 

Body Fat Percentage in Men and Women 

To evaluate your health, it is essential that you know your body fat percentage (BFP). A healthy body fat percentage depends on a number of variables such as age, body type, gender etc. For example, BFP range tends to be higher in women than in men because women require more body fat. The average BFP of females falls in between 25% and 31%. 

What is a good body fat percentage?

Ideally, for men between ages 20-40, healthy BFP ranges from 8%-19%; between ages 41-60, normal BFP ranges from 11%-22%; between ages 61-79, the normal should be between 13%-25%. For women aged between 20-40 years, healthy BFP ranges from 21%-33%; between ages 41-60, normal BFP ranges from 23%-25%; between ages 61-79, the normal should be between 24%-36%. 

What body fat percentage is unhealthy?

Body fat percentage below or above the normal range (as stated above) is considered unhealthy. For instance, if the BFP of a woman aged between 20-40 years is more than 30%, then it is considered overweight. Similarly, if a 50-year-old man has BFP below 11%, he is deemed underweight. Nevertheless, there are several ways to maintain a good body fat percentage.

How to Lose Body Fat Percentage?

Many people come up with questions like   Is it hard to lose body fat percentage? Certainly not, unless you have a serious underlying condition (obesity or PCOD). You can reduce your BFP by following the pointers below- 

  Follow a protein-rich diet   It will decrease your appetite, reduce calorie intake, and preserve muscle mass. Good protein sources include dairy products, meat, eggs, legumes, seafood etc.   Add vinegar to your diet   Induces a sense of feeling full, lowers body fat, and reduces calorie intake 

  Eat more healthy fats   Helps you burn fat quickly. Coconut oil, olive oil, and avocados are good sources. 

  Reduce carb intake   Cutting down on refined carbohydrates like white bread/rice, pasta, snacks, cereals etc. can help you shed that extra flab. 

Besides following a healthy diet, you should also engage in physical activities to bring down your body fat percentage to its normal range. Exercise more often   begin strength training to get rid of belly fat and build muscle mass. You can also lose fat by consuming these natural fat burners:

  Caffeine   boosts metabolism and helps you burn more fat as fuel

  Green tea extracts

  Protein powder/supplements   boosts metabolism and reduces appetite 

  Soluble fibre 

Having a healthy body fat percentage is the key to staying fit and steering away from a host of ailments. Therefore, maintaining a balanced diet along with moderate exercise and routine check-ups is extremely important. 

How Body Fat Affects Men's & Women's Health Differently?

Why are your gaining weight despite working out?

Many people have a common workout woe that while they are working out for hours they are not losing weight. The reason on a broad sense is simply that you are undoing your workout. Let me explain the reasons here.

1. Calorie overload/dieting - A general opinion amongst a lot of people is that since they are working out, they can binge on their favourite foods. Another group of people are those who workout with utmost sincerity but do not eat post workout.  Both are equally harmful and aide fat generation.
2. Not staying hydrated - While working out, our bodies lose a lot of water. Often, we confuse the feeling of being thirsty as being hungry. So after a workout, when one might actually be hungry, one ends up filling the stomach with food. Stay hydrated at all times, especially before and after workout.
3. Drinking alcohol - A lot of people workout during the day and drink in the evening. This is a strict no-no and if not adhered to, you will end up gaining more weight than losing. Usually it is recommended staying completely off alcohol while trying to lose weight because drinks have calories and high sugar content. If abstaining is difficult, restrict the quantity.
4. Not working out enough - Human mind can be fooled very easily into believing what is not. We often believe that we our workout is enough and we don’t need to increase the number of counts, level of difficulty etc. It is good to give yourself a pat in the back, but never too soon.
5. Rewarding yourself - Rewarding yourself after losing every kilo is a very bad idea. Set a big goal and reward yourself only once achieved.
6. Drinking energy drinks - Advertisements promote energy drinks as a must for people who are working out. What they conveniently hide is the fact that these drinks are full of sugar.
7. Not eating enough vegetables - Many people turn to protein shakes and unhealthy foods instead of eating regular home-cooked vegetables which are packed with nutrients.


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