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Diet Planning Tips

Know More About Military Diet!

Dt. Ritika Dua 89% (134 ratings)
BSc-Diet & Nutrition, M.Sc-Diet & Nutrition
Dietitian/Nutritionist, Delhi
Know More About Military Diet!

The military diet is one of the toughest, yet most popular diet that exists. The reason that this diet is so popular is because of its name and also because of the results it produces.

It is said that the military diet was started by the US Navy to bring their soldiers into shape as quickly as possible.

The diet plan requires a person to take very fewer calories for 3 days and then the person can have medium calorie intake for the next four days. This diet is so effective that a person may lose 4 kgs in a single week.

Let’s look at the military diet plan:

Note: The person will have to lower down the calorie intake from day 1 to day 3. This is ideally how the calorie intake should go:

  • 1400 calories on day 1

  • 1300 calories on day 2

  • 1200 calories on day 3

Breakfast:

The breakfast can include bread-butter, boiled eggs, fruits and a cup of tea.

Lunch:

It should also contain boiled egg, salted paneer, oats biscuits and milk.

Dinner:

It should include sausages, chicken and fruit salad with ice cream.

Note: The quantity of the food items mentioned above should be ascertained with advice from an expert dietician or neutralist. One can measure the calorie intake with the help of any online calorie calculator. 

Rest of the week

After this gruelling diet plan for the first 3 days, one will have the next 4 days to have healthy meals, which will consist of 1500-1700 calories a day.

At the end of the week, again start with military diet plan starting from day 1 till day 7. After two weeks, the person might notice a significant drop in the weight, depending on how religiously the diet is followed.

Also, it is very important to keep drinking a lot of water throughout the day while this diet is being followed.

Conclusion:

The military diet isn’t easy. The person needs determination and has to always stay aware of the calorie intake. But a big advantage of military diet over other methods (like fasting) is that in the Military diet, the person is not starting the entire day.

However, this diet isn’t for people with underlying health conditions. So, consult a good dietician before going through this diet.

4190 people found this helpful

Having 5 Small Meals A Day Is The Best Thing You Can Do For Your Health

Dt. Mansha Bhardwaj 89% (10 ratings)
Bsc - Home Science, Pg Diploma In Dietetics & Public Health Nutrition
Dietitian/Nutritionist, Greater Noida
Having 5 Small Meals A Day Is The Best Thing You Can Do For Your Health

Health is wealth! This age old adage holds true even today. The usual practice of 3 meals a day needs some tinkering and 5 small meals a day seems like a good way forward. Go to any dietician or any nutritionist and they will vouch for its benefits.

So, let us now take a look at the many advantages that come up with this multiple-meal plan:

- Alters the food schedule and instils a sense of discipline

It helps in altering your food schedule. When you spread your meals throughout the day, it allows you to try different dishes without over consuming any one dish. With more opportunities to eat healthy, you can develop proper diet charts and follow it properly across the entire day. Moreover, it teaches you discipline to keep a check on your diet.

- Keeps a check on binge eating and over eating

Five meals a day plan can help you control your weight. Intake of small meals prevents binge eating. You don't need to consume in large quantity at once if there are more meals to look forward to , throughout the duration of the day. Smaller meals condition you in such a way that you do not indulge in overeating even if you are outside.

- Something in every meal

Since you're opting for five meals a day, you will indulge in different types of food items throughout the day right from vegetables, fruits, cereals, eggs, milk-shakes and much more. This will not only keep your palette satisfied, but will also make sure that you get all the right amount of nutrients as nothing healthy will be left out.

- Goes hand in hand with all the diet charts and plans

Eating healthy and in small portion ensures that you are on course for your diet plan. Five meals a day will give you a chance to screen your nourishment intake and manage it more viably. It also helps in keeping your appetite under check. It maintains a healthy balance between healthy eating and satiating your hunger.

Disregard the three-feast model; it has now become obsolete. Your busy schedule requests that you take a more dynamic approach to your nourishment. Five meals a day is just the right way to ensure that you have your share of proper nutrients every day.

6230 people found this helpful

Tips To Choose Perfect Diet As Per Season!

Dr. Vaishali Gupta 87% (29 ratings)
PG Diploma In Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Jalandhar
Tips To Choose Perfect Diet As Per Season!

Do the frequent changes in the season really affect your body and food habits?

A big YES!

Selection of appropriate food according to seasonal change is very important for staying healthy. In modern times, most fresh fruits and veggies are available round the year, however, the nutritional content is much less in the non-seasonal fruits and vegetables. An update of your eating habits consistently is a must to stimulate energy level of your body.

Here are some key dietary behaviors that must be considered while choosing the perfect diet plan for different seasons-

- Cherish the novelty of Spring

In spring, the green leafy vegetables with their fresh, tender leaves represent the arrival of the new season. These must be added to your menu that must include such lettuce, parsley, spinach, basil and fruits like strawberries, apricot, blueberries, peaches, and cherries etc. Try to consume less amount of salt in this season.

- Take Delight in the cool squash of Summer
Due to excessive heat in the summers, it is recommended to adhere to the watery, cool and light diet. Include seasonal fruits like watermelon, plums, melons, cherries, vegetables such as tomatoes, cucumber, mint etc in your regular diet. Restore your energy with cool, refreshing drinks such as fresh juices, coconut water, milk shakes etc. Drink lots and lots of water during the summers.

- Relish the freshness of Raindrops
The Monsoon season comes with lots of lip smacking food items. In this season, many people face dyspepsia problems so pick up foods that are easily digestible. Avoid consumption of watery foods, heavy meals, meat and fish. Eat gram flour, brown rice, barley, corn, oats, garlic, ginger, turmeric, yogurt and fruits like pomegranate and apple.


- Savor the crisp sunshine of Autumn
Consumption of warm harvest food products is appropriate for this season. Veggies like onion, fenugreek, garlic, pumpkin and fruits such as banana, pears, apple, cranberries work well in this season. Spices, nuts and seasonings like cinnamon, mustard seeds, walnuts, and peppercorns are a must in the autumn months.

- Enjoy the warmness of Winter season
As soon as the cold winter seeps in, you must eat warm nutritional foods. In the winter months, the guiding principle is that the foods that are slow to grow are more warming than the ones that grow rather quickly. This means you can take foods like lamb, fish and chicken and root vegetables like onion, garlic, potato and carrots. You can also take sesame, corn, fenugreek and milk products that are good sources of nutrition.

In short just 'Eat by the season' to stay healthy!

2064 people found this helpful

Top 10 Dietitians in Delhi

Dr. Sanjeev Kumar Singh 87% (192 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Top 10 Dietitians in Delhi

Eating healthy can be a challenge. But with right dietitians it can be easy. Know the top 10 dietitians in Delhi, who can help you with customized diet plan as per your goal and health conditions. Do you know a eating healthy not only helps in maintaining a healthy weight but can keep you protected from metabolic disorders like diabetes, hypertension and cardiac problems. But when it comes to eating healthy, we just follow so many tips that we listen from our friends, family or Google. It may or may not benefit but you, but what surely can be of help is a dietitian or a nutrition expert. 

Here is a list of Top 10 Dietitians in Delhi 

1. Dr. Shalini Singhal

Ph.D(Clinical Nutrition), M.Sc(Foods&Nutrition) Dietitian/Nutritionist, Delhi

Dr. Shalini Singhal runs her own clinic with the name of  Dr Shalini's Diet & Wellness in Dwarka, Delhi. She has an experience of 22 years and believes in tailored Nutrition remedies for her patients. Her areas of special interest are weight loss and other disease condition like diabetes.

Consultation fees: ₹1500

2. Dt. Sheela Seharawat

B.Sc.(Hons), P.G.Dietetics,

Dt. Sheela Seharawat is the founder of Diet Clinic Health Care Pvt. Ltd with more than 35 clinics across India. She has mentored so many dietitians in her field and has won several awards . She designs her diet plans in a scientific manner and that are practical to follow.

Consultation fees: ₹750

3. Dr. Swarnshikha Sharma

Doctorate In Dietetics, Ph. D - Psychology

Dr. Sharma, has an experience of more than 10 years and is currently practising as a dietitian at Rising Health – A New Hope, Lajpat Nagar, New Delhi. Her areas of interest are weight management by providing customised diet chart and nutrition assessment. She also deals in child nutrition management, diabetic counselling and diet planning. She also provides services like skin treatment, psychotherapy, laser & ayurveda treatment and aromatherapy

Consultation fees: ₹300

4. Dt. Divya Gandhi

Diploma In Diet & Nutrition, Diploma In Dietetics, Health & Nutrition

Dr. Diva holds an experience of more than 4 years and in such a small time she has delivered a lot. Her patients have got very good result not only in just weight management but also in conditions like diabetes, cholesterol management. At Diet N Cure Clinic, Delhi you can get customized diet plans from her in fields like weight loss & wellness, Diet for PCOS, Diabetes, healthy heart or cholesterol management, or anemia. She also plans kid friendly diet for overweight kids.

Consultation fees: ₹300

5. Dt. Ritika Dua

BSc-Diet & Nutrition, M.Sc-Diet & Nutrition

Dr. Ritika Dua is not only a qualified dietitian but has also done additional courses on naturopathy, acupressure and yoga. This enables her to give a holistic approach when it comes to treating and planning a diet. She has her own clinic with the name  Dietitian And Nutritian . Besides weight loss her other areas of interest are heart related diseases, diabetes, PCOS, liver functioning disorders, constipations, high cholesterol and hypertension.

Consultation fees: ₹500

6. Dt. Raminder Deshmukh

PG Diploma in Dietetics and Public health Nutrition

She is a well recognised dietitian with 27 years of experience. After gaining experience from major hospitals in Delhi and NCR, she runs her own clinic with the name of Journey To Health. Areas of clinical interest to her are diabetes, high Cholesterol and high Lipids, antenatal (Pregnancy), Post-Pregnancy weight loss, weight management and diet for thyroid and PCOD.

Consultation fees: ₹1000

7. Dr. Lochan Arora (PT)

MPTh/MPT - Musculoskeletal Physiotherapy, DNHE, MSc - Dietitics / Nutrition, Degree in acupressure, BPTh/BPT

She has masters in physiotherapist as well as a dietitian. Her areas of special interest are sports nutrition. With 7 years of experience she runs her own clinic called Veda Physiotherapy & Nutrition Clinic. She keep herself up to date with all kind of diet trends that float in the market, and can help you sort any kind of query.

Consultation fees: ₹500

8. Dr. Kritika Bhola

Diploma in Diet and Nutrition, DNHE, BHOM, MD - Alternative Medicine

Dr. Kritika Bhola has over 9 years of experience and runs her chain of clinics called Cure well Therapies, with currently more than 3 clinics. She believes eating right can cure every problem. Her diet plans comprise of natural foods and no medicines or supplements are included.

Consultation fees: ₹500

9. Dt. Divya Chadha

Bachelor of Science in Nutrition and Dietetics, Diploma in Diet and Nutrition

Divya Chadha is one of the most dynamic nutritionist, with an experience of five years. She specialises in weight management, clinical nutrition, child nutrition, & sports nutrition. She has done an additional course on DNA Diets. In such a short span of time in the industry, she was nominated for the Great Achiever Award (Dedicated to PT. Dindyal Upadhyay) for outstanding individual achievement and distinguished services to the nation. You can consult her at Health And U By Divya Chadha.

Consultation fees: ₹500

10. Dt. Nidhi Chandra

Diploma In Dietetics & Nutrition, Sports Nutrition & Yoga 

Dt. Chandra, has 5 years of experience and has known to deliver excellent result when it comes to diabetes & high Cholesterol control through diet. Her other area of special interest is weight loss and weight management plans.

 Consultation fees: ₹800

Best Dietician in Mumbai

Dr. Sanjeev Kumar Singh 87% (192 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Best Dietician in Mumbai

With so many diets, diet tips and hoax dietitians around, it may become difficult to choose the best dietician. Here is a list of few best dieticians in Mumbai who have years of experience, are well qualified and can customize your diet as per your disease or goal. While choosing a diet you must understand that it is a is a lifestyle change and needs to be adapted for a longer run, so the diet should be flexible and sustainable. Best dietician in mumbai are: 

1. Dt. Neha Suryawanshi

Masters in Dietetics and Food Service Management, Diploma in Clinical Nutrition, B.Sc.- Clinical Nutrition & Dietetics

Dt. Neha has 13 years of experience and is known for her expertise as a clinical nutritionist with expertise in weight loss and weight management, management of diabetes, PCOD, lipid and liver. She is also known for her knowledge of sports nutrition. She is also experienced as a Corporate Nutritionist and has worked previously with VLCC and Snap fitness, before opening her own clinic- Neha's Diet Clinic.

Consultation fees:  ₹1000

2. Dt. Charmi Gala

BSc - Dietetics / Nutrition, PG Diploma In Dietetics & Hospital Food Service

Dr. Charmi Gala is an experienced dietitian with 10 years of experience, including her work in hospitals like P.D. Hinduja Hospital. She is known for her customized and flexible diet plans that are easy to stick and give long term results. You can consult with her for lifestyle related problems like weight, diabetes, thyroid or PCOD at Human Touch Clinic. 

Consultation fees:  ₹1000

3. Dt. Khushboo Sahijwani Matta

BHSC. In Dietetics, Msc Dietetics & Food Service Management

Dt. Khushboo Sahijwani is a certified nutritionist and a Reebok Certified Fitness Instructor. This gives her an edge as her diet plans are a mix of diet and fitness exercise, that help you achieve your fitness goals. In 10 years of career she was associated with some reputed gyms and has been part  of the medical care team for bariatric and cosmetologist surgeries. Her clientage varies across all age groups and patients from metabolic or lifestyle disorders. She has also written many articles for leading magazines & newspapers and health websites.

Consultation fees:  ₹1200

4. Dt. Janvi Chitalia

ACSM Qualified Personal Trainer, ISSA, ACSM, Diploma In Weight And Shape Management

Dt. Janvi Chitalia holds many national and international certificates and degrees in the field of nutrition. She is known for holistic approach balancing nutrition and exercise along with use of natural home remedies to boost metabolism. More than emphasizing on following a diet plan she lays stress on educating about choosing the right foods and combination of foods for sustainable and long term diet.

Consultation fees:  ₹2000

5. Ms. Sweta Shah

BSc - Dietetics / Nutrition, MSc - Food and Applied Nutrition, Post Graduate In Food Science And Nutrition

Dt. Sweta has 9 years of experience and practices at her own clinic- Holistic Nutrition. She specializes in diet plans related to weight loss and weight  gain and weight management. She is great at counselling and her approach is very practical which allows you to follow the plan, giving the desired results.

Consultation fees:  ₹1500

6. Dt. Geeta Shenoy

Registered Dietician, Post Graduate Diploma In Dietetics

Dr. Geeta Shenoy is a registered dietician in Mumbai. She is practicing from last 27 years. She understands your body type, its metabolism and then plans a customized diet for you. She is known for her clinical knowledge especially cases related to kidney, heart, thyroid and diabetes. Her practical approach yields good result in weight loss and weight management as well.

Consultation fees:  ₹1200

7. Dt. Amreen Shaikh

P.G. Diploma In Dietetics & Nutrition, BSC - Zoology

She is a well recognised dietitian with 10 years of experience. After gaining experience from major hospitals, she currently runs her own clinic with the name of Right Bite Clinic. Areas of clinical interest to her are diabetes, high Cholesterol and high Lipids, antenatal (Pregnancy), Post-Pregnancy weight loss, weight management and diet for thyroid and PCOD. She focuses on a balanced diet as a medium to gain and restore the health and doesn’t focus on supplements.

Consultation fees:  ₹500

8. Dt. Archana Desai

P.G.Dietetics, BSc - Dietetics / Nutrition, P.G.in dietetics

Dt. Atchana is a dynamic nutritionist, with an experience of 15 years. She specialises in weight management, clinical nutrition, child nutrition, & sports nutrition and DNA Diets. She believes eating right can cure every problem. Her diet plans are a reflection of same. She currently practices at Weight Loss & Management Clinic.

Consultation fees:  ₹1500

9. Dt. Megha Jalan

Msc - Dietetics

Dt. Megha, has 6 years of experience and has known to deliver excellent result when it comes to diabetes & high Cholesterol control through diet. Her other area of special interest is weight loss and weight management plans. She practices at Vedumrut Clinic Crystal Centre.

Consultation fees:  ₹1000

10. Dt. Ms. Malika Kabra Rathi

Msc - Clinical Nutrition

Dt. Rathi holds an experience of more than 10 years and is known for her results in weight management and therapeutic conditions like diabetes, cholesterol management. She is associated with many well known clinics and hospitals. She has excellent knowledge for conditions like PCOS, diabetes, healthy heart, cholesterol management, anemia and childhood obesity

Consultation fees:  ₹2000

3 people found this helpful

How Pyramid Diet Plan Is Beneficial For You?

Dt. Ankita Bhargava 92% (2968 ratings)
Masters In Clinical Nutrition & Dietitics
Dietitian/Nutritionist, Bangalore
How Pyramid Diet Plan Is Beneficial For You?

The pyramid diet was conceptualised in 1992 and it emphasises the best amount of servings to be consumed daily from the basic food groups (dairy, fruits and vegetables, grains, beans and legumes, meat, oils and fats).

The pyramid is divided into four levels. The very first level is comprised of grains, beans and legumes; the level above it is made up of fruits and vegetable; the third level from the top is composed of meat and dairy products and the very last one on top contains fats, sugars and oils.

The diet aims to divide the food groups in the above mentioned fashion to make you understand just how much to consume from each food group. Here is a breakdown of servings from each food group:

  • Grains- 5 to 7 servings
  • Fruits and vegetables- 2 servings of each
  • Milk and dairy- 3 servings of which 1/2 serving should be dairy products
  • Oils, sugar and fats- 6 teaspoons for oils and minimal servings for fats and sugars

This seems relatively easy to follow, but most people do not understand portion control. The amount or serving of food is called portion control and it is important if you want your diet to work. Here is a guideline that you can follow:

  1. When you are consuming one serving of grains in one sitting, you can choose to eat one cup of cereals or one slice of whole-wheat bread.
  2. When you are eating vegetable or fruits with your breakfast or lunch, choose one and a half cup of chopped vegetables, or one piece of orange, banana or apple.
  3. If you are drinking milk, then one cup of milk in one serving. And, if you are eating meat, choose one ounce of cooked fish or chicken.
  4. Lastly, do not go beyond one teaspoon of vegetable oil and try to keep your sugar intake to the minimum throughout the day.

The pyramid is an excellent guide to lose some weight. You just need some concentration and a ton of commitment to stick to the guide. Along with the diet, don't forget to get some exercise. In case you have a concern or query you can always consult an expert & get answers to your questions!

4296 people found this helpful

Don't Go With A Crowd - Time To Opt For A DNA Based Diet Plan

Dt. Amreen Shaikh 89% (34 ratings)
P.G. Diploma In Dietitics & Nutrition, BSC - Zoology
Dietitian/Nutritionist, Mumbai
Don't Go With A Crowd - Time To Opt For A DNA Based Diet Plan

Isn’t it frustrating when you and a friend decide to follow a diet plan and exercise regimen only to see that you don’t lose as much weight as your friend? This is most probably due to you and your friend’s different DNA structure. Just as people put on weight in different ways, people also lose weight in different ways. Your DNA not only determines our height and the color of your eyes, but also the diet and workouts/sports best suited to you. Your DNA can also guide you to know your risk score toward lifestyle diseases such as obesity, hypertension, diabetes and heart disease

Our unique DNA structure determines how your body processes carbohydrates, protein and fats and what types of food your body can metabolize easily. Thus, some people can enjoy cheesy pastas without it affecting their weight while others need to avoid it completely. 

Unlike generic diets that typically have a 50-50 percent chance of success, a DNA based diet is customized to your body’s requirements and can help you, lose weight/fat, correct your blood parameters, and make your fitter and healthy. In a study involving over 150 obese people, following a diet plan customized to the individual’s DNA structure saw the participants lose 33% more weight than by calorie counting. This type of diet also reduced their BMI and increased their muscle mass. 

Getting started with this diet is easy. 98400

  1. The first step is to send your saliva sample to a lab for testing. The results of this test can be broadly categorized as what kind of food; exercise regime is best suited to you. What kind of lifestyle disorders you are genetically at a risk. 
  2. If your genes say that your body metabolizes carbohydrates easily, skipping out on carbs could drain you of energy. On the other hand, if your sensitivity to saturated fat is high, you will need to restrict your consumption of saturated fats. 
  3. When speaking of exercise regimens, your genes determine whether it is better for you to practice short, high-intensity workouts or to practice low-intensity workouts for a longer duration. This can help you create the optimum workout schedule for yourself. 
  4. Your health panel suggests which lifestyle diseases you need to be watchful about. 

So, don’t give up on losing weight, or correcting your blood parameters, or building your fitness level, just yet. Listen to what your genes are telling you and find an easy way to fit into your old jeans. In case you have a concern or query you can always consult an expert & get answers to your questions!

5997 people found this helpful

Diet Plan For Safe Monsoon!

Diploma In Diet & Nutrition
Dietitian/Nutritionist, Delhi
Diet Plan For Safe Monsoon!

The first showers of the monsoon provide relief from the intense heat of summer. However, the rain also brings some health issues that can spoil your mood like food poisoning, diarrhoea, dysentery and cholera. And not all are water-borne. So it is necessary to keep a sharp eye on what you're eating and drinking.

There are some precautions and diet modifications that will help keep you healthy. Here are some basic ones.

  1. Drink warm beverages. Add mint or ginger or dry ginger powder to tea and hot milk.
  2. Avoid street and junk food, as very few people have the high immunity to handle the bacterial overload at such places.
  3. Wash all fruits and vegetables thoroughly, especially leafy ones and cauliflower.
  4. Eat moderate quantities of food, as the body finds it hard to digest food.
  5. Avoid fried oily food that may cause acidity. Opt for grilled or tandoori items that require minimum oil/butter.
  6. Avoid using too much spice, as this promotes water retention and bloating. Go for medium or low salt food.
  7. Use plenty of garlic, pepper, ginger, asafoetida, turmeric, coriander and jeera, all of which enhance digestive power and improve immunity.
  8. Eat foods that are dry in nature. The most popular are makka (corn), chana(chickpea), besan (gram flour) and jow (oats).
  9. Eat light foods like vegetables, fruits, cereals etc and reduce consumption of meat or fish.
  10. Avoid sour foods like tamarind (imli), chutneys and pickles as they promote water retention.
  11. Also avoid eating cut fruits and vegetable outside home because there are more chances of bacterial growth and infection.
  12. Go for light meat preparations like soups and stews rather than heavy curries.
  13. Drink only boiled and filtered water.
  14. Drink plenty of water. Dehydration is possible.
  15. Don't consume dairy products in large amounts as they are prone to harbour germs at this time.
  16. Honey is an excellent tonic that helps keep the intestines sterile. It also assists in digestion.
  17. Eat bitter vegetables like karela (bitter gourd) and herbs like neem (basil), methi(fenugreek) seeds, haldi (turmeric) as they prevents infection.
  18. Fresh is the best for monsoon, so eat freshly cooked food. Avoid eating food straight out of the fridge. Fresh foods are the best, but if you like to store cooked food in the fridge, heat it gradually and thoroughly before eating.
  19. Consume lots of Vitamin C through amla and citrus fruits to boost immunity.

The appetite-robbing summer days are gone, and the cool monsoon tempts you to gorge on bhajiyas, sweets, and ever-larger helpings at mealtimes. After all, you have to make up for lost time! But temper that hearty appetite with a dose of caution; the monsoon is a time when diseases, particularly of the digestive system, are rampant.

The cardinal rule is never eat when you are not hungry. You can eat something in winter just because you find it appetising. Doing this in the monsoon is an invitation to indigestion and accompanying illnesses. Don't let the rain or the health troubles it brings with it get you down. Simply follow these tips and have a healthy monsoon.

2 people found this helpful

What To Eat After A Weekend of Indulging!

Diploma In Diet & Nutrition
Dietitian/Nutritionist, Delhi
What To Eat After A Weekend of Indulging!

We have all been there; had one of those weekends that we wake up feeling guilty about on Monday morning. Whether you had a weekend trip away, a birthday or special occasion, or simply succumbed to your friend’s pleas to go out with them - Monday mornings aren’t always the fresh start to the week we had hoped for. Binge eating, drinking and no exercise can leave us feeling sluggish and guilty, so what are the best things to do?!

Firstly, let’s talk about the things you should not do: 

1. Skip Meals
Whilst it may be tempting to go a day without eating because you feel like you compensated enough during the weekend, this is one of the worst things you can do to your body. Skipping meals is only going to throw your body further out of whack by potentially slowing down your metabolism and activating stress hormones. These processes could cause your body to store excess fat. 

2. Go on a Juice Cleanse
These are marketed as a ‘quick fix’ that will cleanse and detox your body after a weekend full of bad eating. Whilst this may seem like a good idea and the answers to all your problems, one very important thing you need to remember is this: you cannot detox your body any more than it already does itself. What this means is that your liver already does a very good job of cleansing your body, and there is very little that you can do to aid this with external sources. Juices are great to add to your daily meals for an added nutrient boost, but remember to keep the ingredients nutritious. Think lots of leafy greens and veggies.

So now that you know what NOT to do, here are my top tips on what you should do after a big weekend of indulging:

1. Water
In my opinion, the first thing you should do when you wake up is drink a large glass of water. You can add some fresh lemon into this to make it taste better and to help stimulate your digestion. After an indulging weekend, you should try to aim to drink plenty of water because eating excess salt and sugar over the course of the weekend may have left you a bit dehydrated. Have water with every meal and try to keep a water bottle with you, so that you can refill as soon as it becomes empty.

2. Breakfast Is Your Bestie
Whilst it may be tempting to skip meals today, that is one of the worst things you could do. Breakfast is one of the most important meals of the day, especially after a weekend of not-so-great eating. Instead of opting for something that will make you feel heavy, I would recommend to try to incorporate some protein and fibre into this meal so that can keep you going throughout the day. My top pick would be 2 eggs, scrambled, with a handful of baby spinach and a handful of chopped mushrooms, served with grilled asparagus spears and a cup of green tea.

3. Add Fibre Into The Mix
When you’ve had a weekend full of unhealthy eating, I recommend incorporating as much fibre into your meals as possible. Fruits, vegetables, and complex carbs such as sweet potato, brown rice and quinoa are great. These foods can help you get your digestion back on track and help keep you full in-between meals. Add a piece of protein to the mix and you have a great meal ready to go!
 

5 Tempting Food Items Which Surprisingly Won't Let You Gain Weight!

Diploma In Diet & Nutrition
Dietitian/Nutritionist, Delhi
5 Tempting Food Items Which Surprisingly Won't Let You Gain Weight!

What could be better than munching on tasty snacks guilt-free? Add the following healthy Indian snacks in your cart and feel fuller for a longer duration. We definitely know how hard it is to maintain a diet and we're here to help you out with the same as we've got the tastiest food items covered for you which are low in calories. You might be in doubt when you'll see the names of these dishes but we're not fooling you, one can easily binge on these food items without thinking about gaining weight as they are high in proteins and low in calories.

1. Sweet Potatoes

You're getting to eat everyone's favourite vegetable potato and you're getting sweetness for your sweet tooth without compromising your health-what else d'you need?! Sweet Potatoes or Yams are highly concentrated with nutrients and fibres and low on calorie! Instead of a higher calorie food such as white potatoes, which may contain as many as 400-500 calories per serving, you are well on your way to achieving this calorie deficiency when it comes to having Sweet Potatoes. They are also high in fiber which is a great thing and lowers on the glycemic index.

2. Roasted Paneer With Flax Seeds

Whosoever said diet food is tasteless is in a denial as exquisite paneer dishes are on your way to rescue you from a boring diet. Try Tandoori Paneer or Roasted Paneer with flax seeds to know what diet food actually tastes like. It keeps you full and low on calories - what else can you ask for? It's also high in protein and calcium - one has to replace the junk in their diet with scrumptious tandoori paneer dishes for sure.

3. PopCorn

What if we tell your favourite binge snack is low in calories? Yes, you're reading it right - believe your eyes. Do not hesitate to grab a cup of plain salted popcorn whenever you crave for something salty! They are high in fibre and low on calorie, as low as 31 calories a cup. Just avoid butter, cheese or caramel kinds. It's also high in fibre and is a healthy whole grain food item you can trust on when it comes to losing weight.

4. Poha

Poha is lactose-free, fat-free and heart-healthy - which seems like a perfect combination for a mouth-watering dish. It's definitely one of the tastiest healthy Indian snacks to you can binge on. It also has eleven vital minerals and vitamins including iron which is a necessary component when it comes to maintaining a healthy diet. Add a few vegetables, peanuts and a dash of lime juice for a tempting poha meal.

5. Bhel Puri 

Compared to other ready to eat cereals, puffed rice bhel is definitely very low in calories. They are light and perfect to eat when hungry between meals as it doesn't spoil your appetite for the main meal. It is also fat-free and sodium free so don't forget to add this bhel to your diet - DON'T add potatoes to the bhel as it will lead to adding more calories. Keep it subtle with with basic nutrients providing vegetables, a pinch of masala and a dash of lime juice for a perfect mix.

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