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Benefits of Chia Seeds And Its Side Effects Tips

Healthy Seeds For A Healthier You!

Healthy Seeds For A Healthier You!

Seeds are the most basic part of a tree. Without the seed, there won't be any tree. But some seeds have more functions than growing trees. Some seeds can help you become healthy as well.

Here is a list of such seeds:

1. Sunflower seeds: They are a rich source of Vitamin E which is essential to the body to fight cancer. It also helps improve the immune system of the body. It reduces oxidative stress caused due to working out.

2. Chia Seeds: Chia seeds are full of carbohydrates and fiber. They help the body control blood sugar level. It also helps the body reach the satisfaction point after a meal, which helps in controlling digestion. It is a good source of plant protein and omega-3 fatty acids. Chia seeds contain antioxidants which help in repairing damaged cells.

3. Sesame seeds: Sesame seeds are known for being a source of calcium. Hence, they help in making the bones strong and healthy. They are also required for the muscles to function properly. Sesame seeds produce energy for the body to work out.

4. Pumpkin seeds: Pumpkin seeds contain a good amount of Magnesium, Zinc and plant-based Omega-3 fatty acids. Pumpkin seeds also help in protecting against type 2 diabetes and are good for the heart, liver health and also prevent insomnia.

5. Flax seeds: Flax seeds are rich sources of fibre. They contain a lot of soluble fibres which help in the process of digestion. Flax seeds also help control hunger and blood sugar level. Daily consumption of flax seeds keeps a check on the blood pressure level, which in turn reduces the risk of suffering from cardiovascular diseases. Due to the presence of lignin, flax seeds promote smooth blood flow.

6. Hemp seeds: Hemp seeds are whole proteins. Hemp seeds help to keep your hair and skin healthy. This is due to the presence of omega -3 and omega-6 fatty acids. They also help to lower the cholesterol level, due to the presence of phytosterols.

These seeds can provide you amazing health benefits and keep your body full of energy to carry out day to day activities. Hence, start including them in your daily diet for optimal health. In case you want to discuss something regarding your diet, you are recommended to visit a good dietitian/nutritionist.

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What Is Diabetes?

What Is Diabetes?

What is Diabetes?

Human body requires glucose as a source of energy for all the cells in muscles, tissues and brain. At any given time, the levels of glucose in the blood are controlled by a hormone called ‘insulin’, which is released by the pancreas. In people with diabetes, the insulin secreted by the pancreas is in inadequate quantity, or the body cells become resistant to insulin. This results in an increase in the blood glucose levels, commonly known as high blood sugar.

What are the types of diabetes?

    • Type 1 diabetes (total lack of insulin): Type 1 diabetes, also known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin.

    • Type 2 diabetes (inadequate insulin and insulin resistance): In type 2 diabetes, the body does not use insulin properly which is called insulin resistance. At first, the pancreas makes extra insulin to make up for it, but over time it is not able to keep up and can’t make enough insulin to maintain normal blood glucose.

    • Gestational diabetes (diabetes acquired during pregnancy):  Gestational diabetes is a condition in which a woman without diabetes develops high blood sugar levels during pregnancy, and usually reversible after giving birth. It can occur at any stage of pregnancy, but is more common in the second half of the gestation period.

Causes of Diabetes :

To understand diabetes, first you must understand how glucose is normally processed in the body.

How insulin works:

insulin is a hormone that comes from a gland situated behind and below the stomach (pancreas).

  • The pancreas secretes insulin into the bloodstream.

  • The insulin circulates, enabling sugar to enter your cells.

  • Insulin lowers the amount of sugar in your bloodstream.

  • As your blood sugar level drops, so does the secretion of insulin from your pancreas.

The role of glucose:

Glucose — a sugar — is a source of energy for the cells that make up muscles and other tissues.

  • Glucose comes from two major sources: food and your liver.

Type 1 diabetes causes :

Type 1 diabetes is caused by the immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally.

This is called anSugar is absorbed into the bloodstream, where it enters cells with the help of insulin.

Your liver stores and makes glucose.

When your glucose levels are low, such as when you haven't eaten in a while, the liver breaks down stored glycogen into glucose to keep your glucose level within a normal range. autoimmune reaction, or autoimmune cause, because the body is attacking itself.

  • Viral or bacterial infection

  • Chemical toxins within food

  • Unidentified component causing autoimmune reaction

  • Severe stress

  • Mental anxiety

Underlying genetic disposition may also be a type 1 diabetes cause

Type 2 diabetes causes :

This is the most likely type 2 diabetes cause.

There are a variety of risk factors for type 2 diabetes, any or all of which increase the chances of developing the condition.

These include:

  • Obesity

  • Living a sedentary lifestyle

  • Increasing age

  • Bad diet

  • Severe stress

  • Mental anxiety

signs and symptoms of diabetes are the same in men and women?

Best Foods to Control Diabetes :

Figuring out the best foods to eat when you have diabetes can be tough.

The main goal is to keep blood sugar levels well-controlled.

However, it's also important to eat foods that help prevent diabetes complications like heart disease.

Here are the 16 best foods for diabetics, both type 1 and type 2.

1. Fatty Fish :

Fatty fish is one of the healthiest foods on the planet.

Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke.

2. Leafy Greens :

Leafy green vegetables are extremely nutritious and low in calories.

They're also very low in digestible carbs, which raise your blood sugar levels.

Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C.

3. Cinnamon :

Cinnamon is a delicious spice with potent antioxidant activity.

Several controlled studies have shown that cinnamon can lower blood sugar levels and improve insulin sensitivity.

Long-term diabetes control is typically determined by measuring hemoglobin A1c, which reflects your average blood sugar level over 2–3 months.

In one study, type 2 diabetes patients who took cinnamon for 90 days had more than a double reduction in hemoglobin A1c, compared those who only received standard care.

4. Eggs :

Eggs provide amazing health benefits.

In fact, they're one of the best foods for keeping you full for hours (28, 29, 30).

Regular egg consumption may also reduce your heart disease risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your "good" HDL cholesterol levels and modify the size and shape of your "bad" LDL cholesterol.In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels.

In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.

Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.

5. Chia Seeds :

Chia seeds are a wonderful food for people with diabetes.

They're extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-oz) serving of chia seeds are fiber, which doesn't raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

6. Turmeric :

Turmeric is a spice with powerful health benefits.

Its active ingredient, curcumin, can lower inflammation and blood sugar levels, while reducing heart disease risk.

What's more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease.

7. Greek Yogurt :

Greek yogurt is a great dairy choice for diabetics.

It's been shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to the probiotics it contains

Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

It's believed that dairy's high calcium and conjugated linolic acid (CLA) content may play a role.

What's more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt. It's also higher in protein, which promotes weight loss by reducing appetite and decreasing calorie intake.

8. Nuts :

Nuts are delicious and nutritious.

All types of nuts contain fiber and are low in digestible carbs, although some have more than others.

Here are the amounts of digestible carbs per 1-oz (28-gram) serving of nuts:

    Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL levels.

9. Broccoli :

Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolismBroccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

10. Flaxseeds :

Flaxseeds are an incredibly healthy food.

A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control .

type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin A1c.

Flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity and feelings of fullness.

Your body can't absorb whole flaxseeds, so purchase ground seeds or grind them yourself. It's also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.

11. Strawberries :

Strawberries are one of the most nutritious fruits you can eat.

They're high in antioxidants known as anthocyanins, which give them their red color.

Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors in type 2 diabetes.

A one-cup serving of strawberries contains 49 calories and 11 grams of carbs, three of which are fiber.

12. Garlic :

Garlic is a delicious herb with impressive health benefits.

It may also be very effective at reducing blood pressure.

In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure.

One clove of raw garlic contains only 4 calories and 1 gram of carbs.

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What Should You Eat Before Your Workout?

It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best

For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.

Why proper pre-workout meals are necessary!

  • One of the reasons to have something to eat before you start your work out is to protect your muscles from overstrain by reducing the glycogen depletion and the breakdown of the muscle protein. Also, the levels of the stress hormone called cortisol can be maintained at the optimal level by giving your body the proper nutrition that it needs.
  • Pre-workout meals should be a combination of complex carbohydrates and simple carbohydrates for a slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise-induced muscle loss. When you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fibre.
  • Ideally, if you work out in the mid-day, afternoon or in the evening one should eat about 2-3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption. Some of the examples of pre work out meals can be whole wheat toast with banana and low-fat yoghurt and fruit smoothies with some granola bar or any traditional Indian balanced meal.
  • For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tend to be between 10-12 hours. During this overnight fast, your glycogen stores slowly decline because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit be the best choice.

I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results

1. Fruits: 

The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.

2. DryFruits – Almonds and Walnuts:

Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.

3. Chia Seeds

Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.

4. Oatmeal: 

Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.

But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.

5. Lemon and Honey water: 

To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.

6. Yogurt: 

Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.

Have a happy workout by consuming the above-listed foods and stay fit and healthy!

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The Amazing Chia Seeds!

The Amazing Chia Seeds!
  • Fight against excess weight.
  • Natural source of energy & stamina. 
  • Low calorie seeds.
  • Good for skin & hair problems
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Best Keto Diet Foods That Can Help You To Lose Weight!

Best Keto Diet Foods That Can Help You To Lose Weight!

Keto diet foods are very much in trend today. We at Live Life More Diet Clinic, have tried to suggest few Keto diets plans, especially keto diet for Indians, who are majorly vegetarians. These foods are the meal plans that set our body into the state of “ketosis”.

KETO DIET

A diet with low carbohydrates, moderate proteins & high-fat content, has been proved to be very helpful in various conditions from epileptic treatment to anti-obesity or weight loss. It is believed that while on ketogenic or low-carb high-fat diet plan, our metabolism sets our body into the fat burning furnace, resulting in weight loss. More ketone bodies are produced which act as fuel for the brain and also improves the physical performance, thus, are used for athletes to provide them with more stamina for practice.

WHAT IS KETO DIET?

As it is also referred to be a low carb diet plan, thus, precisely, a diet routine using fats as a major source of energy for the body is called a ketogenic diet. There are a number of forms of KETO diets like Atkins, Paleo etc. But in strict sense to set the body in ketosis following must be the macro composition-

  • Carbohydrates – 5 percent.
  • Proteins – (20-25) percent.
  • Fats – 70 percent.

Thus, for 1600 kcal KETO diet:

  • Carbohydrates – 20 g/ day.
  • Proteins – 80 g/ day.
  • Fats – 130 g/ day.

How does KETO plan work as anti- obesity diet, which helps in weight loss?

KETO plan feeds lesser carbohydrates in a day.

  • Using fat as a fuel, letting body enter the state of ketosis.
  • Ketosis is breaking down of stored fat in the liver to produce energy. Thus, the stored fat will be used and you lose weight.
  • As the fat will not be deposited in the body, you will become leaner and healthier.
  • Finally, with a lesser fat deposit in the body, you will be saved from many other harmful conditions like heart diseases, diabetes, cholesterol levels etc.

KETOGENIC DIET AND WEIGHT LOSS

A number of times we scroll on the web in search of the food plan that can help us understand that what foods can be used in KETO plan. But mostly that we get into our vision are the products that we Indians are not using in our diets. So, here is a sample of some useful tips that can help you choose wisely from the variety of eatables to get benefitted by the Indianized KETO foods for vegetarians (as veg eaters consume more carbs then non- vegetarians).

GOOD DIET FOODS FOR KETO:

Protein sources Fat & oil sources Low carbs

 

 

Dairy foods Fruits
Almonds. Olive oil Beans Butter Blackberries
Pumpkin, Chia Seeds Coconut oil

 

 

Cucumber Paneer Strawberries
Tofu Flax seed oil Spinach Hard full fat cheese Avocado
Walnuts. Avocado Pepper Cream

 

(whipped & sour)

 
Pista, Cashew Cocoa butter Onion Yogurt  
Almond flour Peanut oil Tomato Cream cheese  
Soya flour Ghee Broccoli Coconut butter  
    Mushroom    
    Cauliflower    
    Summer Squash    

Sample Keto Diet Meal Plan

Breakfast

  • Paneer or Soya Patties -2.
  • Avocado-1.

Lunch

  • Tofu salad – Toss 3 cups of lettuce, crumbled tofu, tomato with 2 tbsp. Mayo.
  • Yogurt with chia seeds.

Evening

  • Strawberries smoothie with whipped cream.

Dinner

  • Baked broccoli & pepper with 2 tbsp. of olive oil with soya roti coated with ghee.
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Health Benefits Of Chia Seeds For Diabetes, Bone Health And Weight Loss

Health Benefits Of Chia Seeds For Diabetes, Bone Health And Weight Loss

1] Chia seeds help in weight loss

Chia seeds help in weight loss by increasing metabolism. Chia seeds when taken as a pre workout snack will help in increasing your stamina to burn out more calories and stretch your workout timings. Chia seeds are full of fiber and help by satisfying your hunger. Making you feel full. Chia seeds can be very helpful in ladies with pcod and pcos problem. Chia seeds help against bloating.


2] Chia seeds help in diabetes

Chia seeds have a tendency to absorb a lot of water and swell up, this helps in slowing down the digestion process and hence slow release of sugar in the blood. This helps a type 2 diabetic person to manage his blood sugar levels well. This will help in keeping you full for longer and hence avoid overeating.

 

3] Chia seeds help in maintaining teeth and bone health –

Chia seeds are super sources of calcium and all the other minerals that are important for bone and teeth health. Chia seeds actually contain more calcium than dairy products. For people who do not consume dairies, chia seed comes as a blessing in disguise.

 

4] Chia seeds improve heart health –

Several studies are being conducted on effects of chia seeds on heart health. A study at cleveland suggested that chia seeds improve blood pressure levels in type ii diabetics. The study also suggested that chia seeds have a positive effect on other markers of heart health. It improves the hdl cholesterol (good cholesterol), and decreases the bad cholesterol and triglyceride levels in blood of a type ii diabetic.

There are certain studies that have not been very conclusive of benefits of chia seeds on heart health. Chia seeds are good source of fiber, omega 3 and protein and they definitely are the best choice of food for your heart’s health.

5] Chia seeds are good source of protein

We all know that proteins are the building blocks of our bodies and proteins have such important functions that are crucial for life processes. Chia seeds are protein by 14 % of their weight.

This helps chia seeds to be counted as a super food for weight loss. It not only reduces appetite and makes you feel fuller for longer, but it also suppresses hunger. Wow! these features are just what a weight watcher desires.

Chia seeds hence make a super snack especially in the evenings when one tends to feel hungry and over eat snacks.

 

6] Chia seeds are full of antioxidants –

The department of food and nutrition of purdue university in indiana conducted a study on chia seeds in 2008 and found than chia seeds contain a very good amount of antioxidants.

Chia seeds contain following antioxidants:-

  • Quercitin – quercitin has endurance increasing properties. It gives an instant boost of energy for physical training. It also helps in fighting fatigue during workout, thus increasing the stamina.
  • Chlorogenic acid – chlorogenic acid may be helpful in slowing the post prandial release of glucose in the blood stream. It keeps the liver and the gall bladder healthy by regularising the flow of bile and not allowing it to stagnate. Chlorogenic acid may also be helpful in preventing and curbing the growth of certain brain tumours
  • Caffeic acid – caffeic acid may be of help in preventing colitis, cardiovascular diseases, inflammation and also certain cancers. It also increases immunity.

 

Chia seeds are a good source of omega 3 –

Chia seeds are advertised as good source of omega 3 fatty acids, but it is important to know the underlying facts. It is true that chia seeds contain more omegas 3 than salmon fish. But amongst the different types of omega 3 fatty acids, chia seeds provide ala (alpha linolenic acid). Ala has to be converted to its active form to be of use to us. However humans are inefficient in converting these acids in to active form. And hence their consumption would hardly make any difference or benefit us. If you are looking to supplement omega 3 in your diet, you could rather choose flax seeds.

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RAGI
The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated form. Thus, substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called tryptophan which reduces appetite.


BROWN RICE
Brown rice is low in energy density.

This means that brown rice can make one feel full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help lose weight as it makes one eat less since it fills one up fast.

Brown rice is rich in fiber.

Fiber aids in good digestion. This translates to regular bowel movement which helps to consistently dispose of what has been eaten. It also optimizes the metabolic function which is beneficial if one is losing weight. Brown rice stabilizes the digestion and prevents constipation, too.

Brown rice helps lose fat.

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice.



PULSES AND LEGUMES :-

SOYA :-
A significant number of research studies support claims that soy protein consumption can help lose weight due to its following benefits :

1) Soy protein helps one feel full and satisfied.

2) Soy protein has a low-glycemic index.

3) Soy protein is a complete protein.


LENTILS :-
Lentils are low on the glycemic index, scoring a 28 on a scale of 100. The glycemic index measures how quickly the body digests carbohydrate-containing foods. Any food that ranks below 55 is considered low-glycemic, or a “slow carb.” Carbohydrates that digest more slowly, like lentils, release glucose into the blood in a steady stream instead of a quick spurt. This keeps the blood sugar levels on an even keel, which means one feels full longer and are less likely to binge on unhealthy foods when trying to lose weight.


EGGS :-

Low in calories :
One hard-boiled egg contains 78 calories, making a good addition to meals if the goal is to lose weight. Also, remember that to lose weight, one must burn more calories than one consumes; therefore, following a diet made up primarily of low-calorie foods, including eggs, is a sensible way to achieve this.

Low in Fat :

With about 5 g of fat each, eggs are appropriate for weight loss, as they make it easy to stay within the recommendations, but don’t forget that fat content increases when eggs are fried or scrambled.


FISH (SALMON):-
Salmon is a good source of omega-3 fatty acids. Fishes like salmon, contain docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Salmon will reduce the amount of triglycerides in the blood and increase the levels of HDL, which are known as “good” cholesterol. HDL works to transport fatty substances out of the body. Increasing the intake of omega-3 fatty acids will correct abnormal blood lipid levels, if used in conjunction with a healthy lifestyle.


RICE BRAN OIL :-
Rice Bran oil contains Gamma Oryzanol and this helps reduce the absorption of cholesterol, and is also high in Omega 6 and vitamin E. Studies have determined that foods high in Omega 6 fatty acid actually help reduce excess body fat. They are also beneficial because they help reduce inflammation.


OLIVE OIL :-
Olive oil is rich in monounsaturated fatty acids (MUFA), which promote heart health by decreasing “bad” LDL cholesterol without reducing the “good” HDL cholesterol. The invisible healers within this “liquid gold” also work to prevent cancer, inflammation, and may even play a helpful role in diabetes and weight loss. Several other studies indicate that monounsaturated fat enhances the body’s breakdown of stored fat.


NUTS AND OIL SEEDS :-

NUTS :-

ALMONDS :-
Almonds are actually low in calories with ten almonds costing one approximately 78 calories. Other than that they’re packed with useful nutrients like Vitamin E, mono-saturated fat (‘good’ fat) and fibre, which is highly satiating and provides bulk to food without adding calories. They are also full of B vitamins and zinc, which helps stop sugar cravings, plus the oleic oil in the nuts cuts hunger very quickly.


WALNUTS :-
Walnuts can form a part of weight management diet as an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if one is into a weight management program.



OIL SEEDS :-

FLAX SEEDS :-
Flaxseeds is very low in carbohydrates and contains high amount of B vitamins, omega-3 fatty acids and fiber. This helps one feel full and keeps one from being hungry for longer periods of time.



CHIA SEEDS :-
Chia seeds are rich in fiber and antioxidants, as well as essential minerals like calcium and iron. Chia seeds are also thought to help keep your waistline trim, by sucking up 10–12 times their weight, forming a gel in the stomach that can curb the calorie intake by making one feel full longer. They also slow the digestive process that breaks down carbs and converts them to sugar, which means fewer carbs feeding the fat cells around the midsection.



AVACADO :-
Research has shown that monounsaturated fatty acids (MUFA’s)are more likely to be used as slow burning energy than stored as body fat.

This slow burning energy and the feeling of satiety or satisfied fullness that one gets from eating an avocado is one of the reasons they are known for reducing hunger and appetite.



APPLE CIDAR VINEGAR :-
Apple cider vinegar helps in control of hunger cravings. 1 to 2 tsp. of apple cider vinegar should be taken with water right before a meal. This helps to reduce appetite because of a fiber compound found in the vinegar called pectin. This substance mixes with the water and expands in the stomach, which causes appetite to be decreased.

BEST FOODS FOR WEIGHT LOSS
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BEST FOODS FOR WEIGHT LOSS

BEST FOODS FOR WEIGHT LOSS
RAGI
The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated form. Thus, substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called tryptophan which reduces appetite.


BROWN RICE
Brown rice is low in energy density.

This means that brown rice can make one feel full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help lose weight as it makes one eat less since it fills one up fast.

Brown rice is rich in fiber.

Fiber aids in good digestion. This translates to regular bowel movement which helps to consistently dispose of what has been eaten. It also optimizes the metabolic function which is beneficial if one is losing weight. Brown rice stabilizes the digestion and prevents constipation, too.

Brown rice helps lose fat.

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice.



PULSES AND LEGUMES :-

SOYA :-
A significant number of research studies support claims that soy protein consumption can help lose weight due to its following benefits :

1) Soy protein helps one feel full and satisfied.

2) Soy protein has a low-glycemic index.

3) Soy protein is a complete protein.


LENTILS :-
Lentils are low on the glycemic index, scoring a 28 on a scale of 100. The glycemic index measures how quickly the body digests carbohydrate-containing foods. Any food that ranks below 55 is considered low-glycemic, or a “slow carb.” Carbohydrates that digest more slowly, like lentils, release glucose into the blood in a steady stream instead of a quick spurt. This keeps the blood sugar levels on an even keel, which means one feels full longer and are less likely to binge on unhealthy foods when trying to lose weight.


EGGS :-

Low in calories :
One hard-boiled egg contains 78 calories, making a good addition to meals if the goal is to lose weight. Also, remember that to lose weight, one must burn more calories than one consumes; therefore, following a diet made up primarily of low-calorie foods, including eggs, is a sensible way to achieve this.

Low in Fat :

With about 5 g of fat each, eggs are appropriate for weight loss, as they make it easy to stay within the recommendations, but don’t forget that fat content increases when eggs are fried or scrambled.


FISH (SALMON):-
Salmon is a good source of omega-3 fatty acids. Fishes like salmon, contain docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Salmon will reduce the amount of triglycerides in the blood and increase the levels of HDL, which are known as “good” cholesterol. HDL works to transport fatty substances out of the body. Increasing the intake of omega-3 fatty acids will correct abnormal blood lipid levels, if used in conjunction with a healthy lifestyle.


RICE BRAN OIL :-
Rice Bran oil contains Gamma Oryzanol and this helps reduce the absorption of cholesterol, and is also high in Omega 6 and vitamin E. Studies have determined that foods high in Omega 6 fatty acid actually help reduce excess body fat. They are also beneficial because they help reduce inflammation.


OLIVE OIL :-
Olive oil is rich in monounsaturated fatty acids (MUFA), which promote heart health by decreasing “bad” LDL cholesterol without reducing the “good” HDL cholesterol. The invisible healers within this “liquid gold” also work to prevent cancer, inflammation, and may even play a helpful role in diabetes and weight loss. Several other studies indicate that monounsaturated fat enhances the body’s breakdown of stored fat.


NUTS AND OIL SEEDS :-

NUTS :-

ALMONDS :-
Almonds are actually low in calories with ten almonds costing one approximately 78 calories. Other than that they’re packed with useful nutrients like Vitamin E, mono-saturated fat (‘good’ fat) and fibre, which is highly satiating and provides bulk to food without adding calories. They are also full of B vitamins and zinc, which helps stop sugar cravings, plus the oleic oil in the nuts cuts hunger very quickly.


WALNUTS :-
Walnuts can form a part of weight management diet as an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if one is into a weight management program.



OIL SEEDS :-

FLAX SEEDS :-
Flaxseeds is very low in carbohydrates and contains high amount of B vitamins, omega-3 fatty acids and fiber. This helps one feel full and keeps one from being hungry for longer periods of time.



CHIA SEEDS :-
Chia seeds are rich in fiber and antioxidants, as well as essential minerals like calcium and iron. Chia seeds are also thought to help keep your waistline trim, by sucking up 10–12 times their weight, forming a gel in the stomach that can curb the calorie intake by making one feel full longer. They also slow the digestive process that breaks down carbs and converts them to sugar, which means fewer carbs feeding the fat cells around the midsection.



AVACADO :-
Research has shown that monounsaturated fatty acids (MUFA’s)are more likely to be used as slow burning energy than stored as body fat.

This slow burning energy and the feeling of satiety or satisfied fullness that one gets from eating an avocado is one of the reasons they are known for reducing hunger and appetite.



APPLE CIDAR VINEGAR :-
Apple cider vinegar helps in control of hunger cravings. 1 to 2 tsp. of apple cider vinegar should be taken with water right before a meal. This helps to reduce appetite because of a fiber compound found in the vinegar called pectin. This substance mixes with the water and expands in the stomach, which causes appetite to be decreased.

BEST FOODS FOR WEIGHT LOSS
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Top 6 Powerful Seeds That You Should Eat For Good Health
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Know what you lose by not eating these top 6 seeds?
The common adage ?best things come in small packages? must definitely have been made keeping those tiny seeds that are a power pack of nutrients. If you aren?t eating these nutrient powerhouses your body is badly missing out on some essential nutrients. Crunch into good health with these 6 miracle seeds mentioned below.
1. Chia Seeds ? Were you looking for an alternate to milk for your body?s calcium needs? Go for chia seeds. They contain three-five times more calcium than milk. These nature?s wonder regulates blood sugar and is therefore very good for diabetics. Chia seeds contain boron that is needed to aid the metabolism of calcium and phosphorus in bones and for muscle growth. Known to be the whole-food source levels of Omega-3 acids they are essential in absorbing fat soluble vitamins such as Vit. A, D, E, & K. You can have them early in the morning with a glass of water. When baking, chia gel (chia seeds when soaked form a jelly substance) can be used as a substitute for butter.
2. Flax Seeds ? Adding flax seeds to your regular diet can help with cleaning the colon. This is because they are a rich source of mucilage that assures a healthy intestine and proper absorption of nutrients. They contain the good fats, Omega- 3 essential fatty acids that have heart-healthy effects. Recent studies have shown that these nutty flavored seeds may have a protective effect against breast cancer, prostate cancer and colon cancer. It helps women who have excessive bleeding during menstruation, have PMS symptoms and irregular periods.
3. Pumpkin Seeds ? Rich in zinc, magnesium and other beneficial minerals, the pumpkin seeds offer a host of health benefits. Our bodies are constantly trying to achieve a state of equilibrium at a pH of about 7.4, which is slightly alkaline. This is the only seed that is alkaline forming. It is good for prostate health and also helps prevent kidney stone formation . High content of Vit. B in them nourishes the nervous system and regulates sleep rhythm. Roast or toast them, the sweet or chilly way depending on your taste and enjoy a handful of them everyday.
4. Hemp Seeds ? If you are a vegan, pick these up to fulfill your body?s protein requirement. They are a complete protein and contain all of the essential amino acids. They are a more digestible protein than eggs, meat and milk products. They provide an array of minerals like zinc, phosphorus, calcium and magnesium. Add a handful of them to your smoothies to enjoy a creamier, healthier and more satisfying drink.
5. Melon Seeds ? They make an ideal snack and also add a nutty flavor to salads and pasta. A rich source of iron, vitamins and these cream colored seeds are great for your health, skin and hair. Boil a handful of watermelon seeds in water and drink this water every day like tea. It is said to control the blood sugar levels. Eating them regularly can keep pre-mature ageing at bay. Low in calories and high in fiber they are your friends in weight loss.
6. Sunflower Seeds ? Munch on some sunflower seeds and benefit from their high nutritional value. One of the rich sources of Vit. E they help to prevent cardiovascular disease, boosts the immune system and also promote healthy skin, hair and nails. Owing to their high content of dietary fiber, sunflower seeds eaten raw can aid in digesting food and even cure constipation. It also contains copper which is vital for maintaining a healthy skin.

HOW CHIA SEEDS HELP IN WEIGHT LOSS

There is still some debate on whether Chia seeds are the magical cure for weight loss.

Chia seeds contain 69 calories for every 2 tablespoons of seeds but contain 20% of recommended daily fiber intake.

This fiber (attached to the outside of the seed) when exposed to any liquid absorbs almost 9x times its own weight and each seed form its own gel ?shell? which is sticky and bulky.

It is this gel that not only ?bloats? your tummy, making it feel full but also is slow to digest, thereby resisting the urge to overeat.

The soluble fiber slows down the body?s carbs-to-sugar conversion, balancing blood sugar levels and minimizing sugar cravings.

The insoluble fiber acts as roughage and cleanses the gastrointestinal tract of waste and toxins, thereby supporting a healthy digestive system.

Consuming chia seeds contributes to your intake of healthy fats, particularly omega-3 fatty acids that recharge the body cells at a cellular level and are vital to maintain healthy blood sugar levels and keeping your appetite in check.

Being a great plant-based protein source, these seeds act as a steady energy source, helping you stay alert and away from food that you crave when sluggish.

Since Chia seeds are abundant in key vitamins and minerals, it prevents nutritional deficiencies that are the root cause for your ?sweet tooth?, and your binging on junk food.
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