The key to a healthy and happy life is to keep your body weight under control. Obesity acts as a catalyst to several diseases. People with too many extra pounds are more prone to heart disease, stroke, diabetes, cancer and depression. But, what’s the best way of shedding off the unwanted pounds? Well, an effective weight loss programme is not just about sweating it out on the treadmill. A balanced diet is essential for a healthy body.
Besides, there are certain foods that enhance the process of weight loss. These foods have high thermogenic value, i.e. ability to burn a good amount of calories. Here are five foods that can give you the perfect body that you always crave for:
Moong dal: It is every Indian's favourite whichever class he/she belongs to. This dal is full of Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is often advised by dieticians to replace fatty foods with moong dal as it is a weight loss food that is rich in proteins and fibre, so one feels fuller after having a bowl of dal for a long time and curbs your cravings. Along with weight loss, moong dal also benefits the metabolism, immune system and protects against fatal diseases.
Spinach: This green veggie is rich in fiber, water, antioxidants, vitamins K and A, and minerals like magnesium, potassium and iron. All this just in 10 calories per cup of this amazing weight loss food! One bowl of spinach will make you feel fuller and stab your food craving in your stomach itself.
Apple: Apple is one of the best weight loss foods, having this great fruit a day not only keeps the doctor away but also makes you skinnier. With 4 gms of fiber in a medium apple, they can make you feel fuller for a longer time as the fiber take time to break down. Apples are a sweet and crunchy snack full of all sorts of nutritional goodness.
Radish: Like other types of vegetables, cooked radish contains approximately 3 grams of fiber per half cup to help you stay full and satisfied. Radish is considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods. It works best as weight loss foods.
Tomato: This weight loss food boosts your energy, stabilizes your blood sugar levels, controls your appetite, detoxifies your body and reduces cholesterol. Tomatoes are also low in calories, a plus for any dieter.
It's a common belief that breakfast is the most important meal of the day. Parents and doctors have always advised us to have 'breakfast like a king', and for good reason. It's a great way to get nutrients that propel your metabolism and keep you energized through the day. Researchers have shown that a good breakfast not only keeps a person healthy, but can also help with weight loss. Skipping breakfast translates to binge eating through the day which could be harmful. So, work up that appetite and prepare yourself for some delicious breakfast. For those who find themselves worrying about "what to eat for breakfast?" every morning, we've put together a list of veg breakfast options
• Rava Dosa
• Oats idli
• Bread poha
• Bajrie ka thepla
• Vegetable and Cottage Cheese Sandwich:
• Moong Sprout Chilla
• Banana dried fruits smoothie
• Ragie porriage with dried fruits
• steamedBanana coconut dishes
• Stuffed dosa with coconut chutny
• Moong dhal chilla with blend sprouts
• Barely vegetable poha
• Lemon Oats: Preparation:
Dry roast the oats and keep aside. Soak the chana daal for 20 minutes. Heat oil in a pan and add the tempering ingredients except the peanuts. Now add channa daal and turmeric powder and fry till the channa daal turns slight brown. Add peanuts and fry for a minute, next add water and salt and bring to boil. Once it starts boiling, add the oats, spread evenly and keep stirring. Then cover and cook for 2 ½ minutes. Remove from flame, add a dash of lemon juice and serve hot.
Make the smart choices by:
• Choosing skimmed milk over full-fat milk.
• Choosing multigrain bread over white bread.
• Choose mustard or low-fat spreads over regular mayonnaise and sandwich spreads.
• Choose Nutralite (or any margarine) and peanut butter over regular table butter
• Choose fat-free or low-fat cheese and cheese spreads over regular cheese
• Have a fruit smoothie or milkshake and avoid chocolate milkshake. Even drinks like ‘Horlicks for women’ or ‘Bournvita for women’ are a advisable rather than opting for plain chocolate.
Excessive fat in the body can cause a host of health complications such as diabetes, blood pressure, gout and disorders related to the gallbladder. However, there are certain food types that can help you achieve a healthy body with optimal fat levels.
Some foods that aid fat loss are:
If you are on a mission to lose weight, the ketogenic diet or the keto diet is what most nutritionist will recommend. It is a diet that is low in carbohydrates. The idea behind this diet is to deprive the body of carbohydrates so that it produces ketones. The body enters a metabolic pathway, whereby fats stored in the liver are broken down to produce ketone bodies. This process of ketone synthesis is known as Ketogenesis. Thus, in the absence of carbohydrates, the body's energy requirements are met using the ketone bodies, a state referred to as Ketosis.
A person on a ketogenic diet should consume more of;
On a ketogenic diet, one should avoid;
One needs to drink water at regular intervals of time. Physical activities like exercise, jogging, morning walks are a must.
Benefits of a Ketogenic diet:
Low in carbohydrates, the ketogenic diet takes care of many ailments and medical conditions.
Weight management: The diet is a blessing for those who are struggling to get rid of the stubborn fats. Deprived of carbohydrates, particularly blood glucose, the fats (in the liver), are broken down to provide the body with ketones (an alternate source of fuel) so that the body can function normally. In doing so, it helps the body get rid of the unwanted fats.
Most importantly, Ketogenic diet is for epilepsy. If you want to follow this diet for weight loss, you should always be doing it under a qualified Dietitian or Nutritionist who will modify this plan accordingly & would guide you to come back to a normal Indian diet plan without regaining lost weight.
First of all we should know what is water fasting and why people do this?
So Water fasting is a type of fasting in which the practitioner consumes only water. One may water fast for a variety of reasons, including medical and religious requirements.
So, a fast can result in weight loss as the body uses up fats in the body for its energy.
But it should not be forgotten that the best way to lose weight is to take it slowly, combining a healthy diet with exercise.
Now the question comes can we take green tea during water fasting?
So the answer is definitely yes, if you take the green tea plain i.e. without adding anything like sugar. Because the aim of water fasting is to stay only on liquid without any calorie. And green tea contains almost zero calorie. So here it simplifies the question that yes you can definitely take green tea during water fasting.
The Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.
The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.
However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.
Obesity is the most prevalent form of malnutrition across the globe.
Obesity has a far-ranging negative effect on health. The health effects associated with obesity include, but are not limited to, the following:
So to prevent these negative effects one should maintain ideal body weight. But the question comes is which diet is best for weight loss?
Now if we talk about best diet, all types of cuisine are best in themselves but the only thing which is not right is over-consumption of certain foods which are processed i.e.fried, salted, sugary.
So to prevent obesity or a good weight loss diet includes the following features:
10 Recommended Indian Diet for Weight Loss Tips-
1. Don’t skip meals.
2. Eat more frequently
3. Have home-made foods
4. Increase the stock of healthy foods
5. Add all the food groups into your diet plan
6. Choose smaller plates and bowls
7. Don’t go to parties with an empty stomach
8. Limit the usage of sugar and salt
9. Eat more fruits & vegetables
10. Avoid zero carbs /restricted diet plans.
Given that detox diets won't rid the body of impurities or lead to real weight loss, are there any benefits of using them? The only thing one can say positively is that:
A detox diet may encourage you to eat more nutritious foods. Some detox diets recommend nutrient-rich foods like:
All of these could, in part, increase your intake of certain nutrients. Some of which might help the body deal with incoming toxins or offer other health benefits.However, a three day detox diet won't move the dial on toxicity (or health) anywhere near as much as maintaining a healthy lifestyle the other 362 days of the year.
Disadvantages of detox diets: For most people, the disadvantages of a detox diet are much more numerous than the potential benefit.
Detox diets are often inconvenient: Any diet will take some effort to organize, and detox diets are no exception. Ironically, you'll probably never put as much work into eating less as you do into a detox. People with limited time, money, and resources won't enjoy juicing seven kgs of veggies and fruits each day. Especially if they're feeling weak, listless, or dizzy, some of the most frequently reported side effects of juice cleanses.
Detox diets are often too low in energy:
Most juice diets are extremely low in calories. In fact, some people argue that juicing is just a way to starve and feel good about it. With the low energy intake you'll often notice other things slowing down, you may feel colder, or sluggish, or notice digestion taking a while.
Detox diets may cause blood sugar swings that is cleansing built on fruit juices can cause major swings in blood sugar, making them downright dangerous for people with diabetes, and potentially risky for many others.
Detox diets can be tough on your GI tract: The fruit juices used for many detox diets contain very little fiber. Fiber is a cleanser. It's like a street sweeper for the GI tract; it slows down digestion and aids absorption of nutrients.
There is no credible information saying that the GI tract does better when it doesn't get solid foods (unless the GI tract is damaged). Instead, the gut does well with probiotics, glutamine from protein rich foods, and fiber. You'll struggle to get all of these on a cleanse.
Detox diets are often low in essential fats.
While some less extreme detox diets allow things like nuts and seeds, hard core cleanses typically eliminate most fat-containing foods, even healthy fats. Extreme variations in fat intake i.e. swinging from high (pre-cleanse) to low (cleanse) to high (post-cleanse celebration) to low (back on the cleanse train again) can cause trouble for organs that process dietary fats, like the gallbladder.
Detox diets may cause electrolyte imbalances: Many cleanses involve drinking a lot of liquid (such as water, herbal teas, and/or juices) while removing many foods that contain salts. Some "detox diets" also suggest using diuretic supplements. This can cause potentially dangerous imbalances in your electrolytes, charged chemicals found in fluids throughout your body. The imbalance is even more likely if overhydration is combined with low energy intake.
In fact, there's a name for this phenomenon, well known to health care providers who deal with extreme anorexia, malnutrition, or any medical condition with severely restricted food intake that is refeeding syndrome.
To keep operations running when nutrients and energy are low and electrolytes are disrupted, the body may adjust its metabolic environment (for instance, it may deplete cells of minerals to keep blood levels of those minerals stable).
Not only can this affect health during the detox diet, it can cause potentially cause serious problems when a person on a detox diet (especially a longer-lasting one) starts eating normally again.
Detox diets can create a cycle of restrictive eating and deprivation:
Detox diets, the entire concept of "cleansing", in fact can enable feast-or-famine style eating patterns:
Recognize that thought pattern? It's the classic dieter mentality. On the wagon, off the wagon, on the wagon, off the wagon. It's always more harmful than helpful. When you think and eat this way:
Worst of all is you never feel truly happy with any of your choices.
Fortunately, the body "cleanses" itself, if we can't ever avoid toxins, doesn't it then make sense to do some sort of detox? Not really. That's because our bodies have very robust detoxification systems. Our major organs of detoxification include are:
These systems break down chemicals (toxic or otherwise) into other form, which we can eliminate via the toilet, sweat, or breathing. And the body seems to do a pretty good job of this when placed in a balanced (i.e. healthy) environment.
Take Home Message:
The idea that you can speed up and improve your body's detox pathways by drinking detox water is nonsense. That said, it is still a healthy drink with a few health benefits. Nevertheless, you could probably get most of these benefits from drinking regular water. However, people often find plain water boring. If infusing your water with fruits and vegetables means that you drink more water and less sugary drinks, then it can only be a good thing.
Add more seafood and lean meat to your diet. Seafood and poultry are two excellent sources of protein. They’re also healthier options than other forms of meat protein because they’re generally lower in fat.
Choose lean beef. When you do have a dish that calls for beef, ensure that you use lean beef. Lean cuts are generally only 1g higher in saturated fat than skinless chicken, and they’re still a great source of protein. Some examples of lean cuts of beef include top round, sirloin, flank steak, and 93% ground beef. A 3.5 oz serving of lean beef has 10g or less of fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol.
Increase the amount of low-fat dairy in your diet. Milk, cheese, and yogurt are all good sources of dietary protein. Full-fat options can carry heavy calorie counts, though, so always opt for low-fat options (such as 1% or skim milk) to maximize the amount of protein while minimizing calories.
Eat more eggs. If you’re looking to add more protein on a budget, eggs are one of the least expensive sources of protein you can find. The American Heart Association even says that healthy adults can safely add an egg to their diet every day.
Add more beans to your diet. Beans are a great source of protein for any diet, and they’re also loaded with fiber and other nutrients that keep you feeling full, which makes them a perfect substitute for red meat in a number of dishes, including chili and tacos. 1/2 cup of beans even contains as much protein as a full ounce of broiled steak.
Eat more soy. Soy is another great source of protein, and it’s lower in fat than many other sources, which makes it a heart-healthy option.
And not only is it an effective diet water, but it also tastes wonderful, too. Drink the juice of one lemon in one cup of warm water first thing in the morning (on an empty stomach) to increase your lemon water weight loss levels.
Having our cup of tea, the first thing in the morning is a habit most of the Indians have cultivated. Earlier, this tea used to be our traditional masala tea, with an added pinch of Ginger. In recent times, Green Tea seems to be replacing our age-old 'adrak wali chai', due to its supposed health benefits.
If you are also planning to switch to Green Tea and instantly lose weight, then we are sorry to disappoint you; it doesn’t work.
Celebrity nutritionists like Mumbai based Rujuta Diwekar and the nutritionist of actor Kareena Kapoor Khan have come out strongly against Green Tea. According to them, it is the business community which is benefiting from Green Tea and not the consumer.
Before we start talking about Ginger Tea, let's debunk some of the common myths around Green Tea.
Myths About Green Tea
It Melts Abdominal Fat
Whenever a person takes a food that consumes more energy to burn than its own energy content, it burns some fat. There is nothing special in Green Tea to accelerate this process.
It Boosts Metabolism
An index of the Basal Metabolic Rate is the proportion of lean mass, which means muscle. There is no study which has proved that drinking Green Tea can enhance muscles. The only way to enhance muscles is to exercise.
It Helps Lose Weight
Sure, it can, but so can unsweetened beverages like fruit juices, fresh fruit, lots of water, tea or coffee without sugar.
It Brings Down the Risk of Cancer
Both Ginger Tea and Green Tea contain antioxidants that can fight cancer. In fact, if one substitutes Green Tea with Ginger Tea or with tons of vegetables, he/she can derive the same benefits.
Now that we know that almost everything around Green Tea is just a fad, let’s see the benefits of Ginger Tea, that our grandparents seemed to be so knowledgeable about.
Benefits of Ginger Tea:
Ginger Tea Improves Stomach Performance
Ginger is very helpful in improving digestion. It also increases the absorption of the food. However, if the person is allergic to ginger, it may cause irritation or rashes in the mouth or stomach.
Ginger Tea Helps Reduce Inflammation
Ginger being an anti-inflammatory vegetable helps reduce the inflammation in many problems like Arthritis and joint problems. So, drinking Ginger Tea a day is very beneficial for our muscles.
Improves Blood Circulation:
Ginger contains minerals, vitamins, and amino acids that help to improve and restore the blood circulation of the body. Ginger Tea can also reduce the risk of cardiovascular problems. It also prevents the deposition of fat in the arteries and decreases the chance of getting a heart attack.
Ginger Fights Against Respiratory Problems
It is a common fact that ginger is very helpful when someone is suffering from cold or cough. Ginger tea provides a relief from congestion in the nasal cavity during common cold.
So, Should We Drink a Lot of Ginger Tea?
Now that you are totally sold on Ginger Tea, don’t rush to grab a cup of it. Excess of everything is bad, and the same goes for Ginger Tea. Don’t intake more than 4 grams of ginger in a day, and don’t take more than 3-4 tea/coffee daily. Also, refrain from having tea as the first thing when you wake up, or the last thing before going to bed.
If you have a closet full of Green Tea, we are sorry to have disheartened you. All's not lost, though. Put all the Green Tea in a big cooking pot, add water, bring it to boil, and then throw all of that in the toilet and see all the stains go away.
Now, go out, get some ginger, and enjoy the refreshing Ginger Tea taste that you have always known and loved.