Diet Planning Tips

AWFUL MISTAKES MOSTLY EVERY DIETER DOES-

1. Low Fat Diet - Fats are not to be feared, rather your body needs dietary fats and cholesterol to produce all vital hormones.

2. Only Fruit Joice For B/F - Most fruit juices raise blood sugar, so your body produces more insulin consequently you'll get hungry and overeat later.

3. Eating Fake Foods - Eating diet foods, protein bars or expensive low-fat foods can never help as you never feel satisfied.

4. Increase Gymming Or Workout - If you don't workout definitely you will gain fat and lose muscle tissue every year. But workout for several hours or join too many fitness classes will not give you the desired result so workout little less as more can increase free radicals and these free radicals can destroy your body's essential nutrients and tissues.

5. Don't Blame Your Age - You are fat because you eat more or you sleepless or you don't move at all otherwise research shows that men and women in their 90's were also able to lose weight and gain muscle. 

6. Take Dinner Too Early - Most people when on diet eat dinner too early which is wrong because by the time you sleep you get hungry again which can interfere with your sleep.

A study shows that most of the people consider workout as a license to binge and eat more when they workout!

Conclusion - Diet plans are great when it comes to losing weight, but only when it is done right. So, it is important to consult a dietician before starting a diet plan.

In case you have a concern or query you can always consult a specialist & get answers to your questions!

Why Proper Meal Timing Is Necessary?

As we age, the lean muscle and bone density in the body starts decreasing-- this process is called catabolism. Because of the decreased muscle mass, metabolism goes down too. In your 40s, you cannot get away with eating and working out the same way as you did in your 20s and 30s.

How? 
Eat right. The biggest misconception people have is that they need to starve or give up sugar to look good in their 40s. Quality is the key word here. Instead of a commercial chocolate bar, look for high quality sweets like homemade halva, laddoos or kheer. They're made with whole grains and contain nourishers like ghee and dry fruits that make them a much healthier option than anything store- bought. Don't be fearful of food, at the same time, exercise portion control and don't go overboard. 
‌eat till satisfied, but avoid bingeing. 

Don'ts:-
• crash diet plans: 
While they may make you look slimmer in the short term, they will make you lose muscle mass and bone density, which just increases the problem. 
•packaged snacks: they come with hidden sugers, salt and chemical compounds that your body finds difficult to break down. Instead of buying a jar of ghee or a pack of milk from the store, look for a sustainable farm that gives you high- quality products. 
Breakfast cereals: we have a culture of eating hot breakfast, which is very satisfying. When we eat western breakfast of cold cereal and milk, we don't get satisfaction, because of which we end up looking for a cigarette, coffee, or a muffin when we reach work. 

Overeating
I always advise people to eat five spoons less than what they would have. Eat till you are satisfied, not stuffed and full. 

Exercise
A combination of strength training and yoga is good as it will help to increase lean muscle mass and also accelerate fat loss.

Take small and frequent meals as per dietician suggestion, on appropriate timings of the day, to get effective results.

Diet in Navratra’s

• For those who fast all nine days. It is important to eat small meals at regular intervals. This will keep your metabolism in top shape.
• Avoid fried foods and include more of yogurt, smoothies, lassi, fruit which not only will keep you full but maintain the optimum fluids in the body.
• Instead of puri or pakodas (both fried) made from kattu atta, try out kattu ki roti.
• Replace fried aloo- chat with boiled aloo - chat and
• Kheer with mixed - fruit curd or flavored yogurt.
• If you are a foodie want to please your palate, make some idli s dosa from the samak ke chawal.
• Limit your potato intake (which is main food during navratri) to about twice a week.
• Eat veggies like pumpkin, ghia (bottle gaurd) different from like soup s curries to fill you up with fewer calories.
• Use rajgira (amarnath seeds) flour to make chapattis instead of using
• Kuttu ka atta. It is lighter &low in calories.
• Look out four innovative navratri
• Recipes such as kadhi, cheelas. These can be make with very minimal oil &are delicious to eat too.
• Make friends with fruits this navratri. Try including fresh fruits in your diet in various forms of salad, smoothies s raitas to keep up with your nutrition.
• Fruits have healthy sugar fructose- seasonal fruits boosts the immunity, fibre, iron& b6.
• Instead of having namkeens s pakodas as snacks, have a handful of roasted makhans or a handful of nuts like almonds, pistachios, walnuts or hazelnuts.
• Lower your cravings with low fat dairy. Drinking low-fat milk, lassi, yoghurt reduces your cravings to eat junk food.
• Add cucumber, lauki or tomato to your yogurt to make it more filling.
• Exercise control your guilt trips to minimum by practicing portion control. Choose healthy food and keep your portions under control.
• Keep drinking water, coconut water, lemonade (without sugar), herbal teas as much as you can. It works as a great detox.

Let's take a look at the calories you consume during navratri in one typical thali.
•2 kattu ke atta ki puris -250 calories.
•1/2 katori samak ki kheer -175 calories.
•2 pieces paneer kofta- 300 calories.
•1 serving aloo sabji- 190 calories.
•100 gm sabudabna

Eat plenty of
1. Citrus and other fruits and dark green or yellow vegetables for vitamin c, beta carotene, bioflavonoids, and the plant chemicals that protect against cancer.
2. Whole-grain bread and cereals and other high-fibre foods to promote smooth colon function.

Limit

1. Fatty food, especially those high in saturated fats.
2. Alcoholic beverages.
3. Salt -cured, smoked, fermented, and charcoal-broiled food.

Avoid

Foods that may contain pesticide residues and environmental pollutants.

1. The anticancer diet

Eat more fruits and vegetables. Compelling date associate a diet that provides ample fruits and vegetables with a reduced risk of many of our most deadly cancers. These foods are rich in bioflavonoids and other plant chemicals (see antioxidants, bioflavonoids) dietary fiber, folate and antioxidants beta carotene and vitamin c.

2. Reduce your fat intake

Equally important is a reduced intake of fats. Numerous studies link a high-fat diet and obesity with an increased risk of cancers of the colon, uterus, prostate, and skin. Experts stress that no more than 30percent of total calories should come from fats and many advocate a 20percent limit on fat calories.

3. Eat more fiber

Increased intake of fibre may protect against cancer in several ways. It speeds the transit of waste through the colon, which some researchers think cuts the risk of bowel cancer. A high fiber, low-calorie diet also protects against obesity and the increased risk of cancers linked to excess body fat.

Top cancer-fighting food items

Apples, berries, broccoli and other cruciferous vegetables, and citrus fruits contain flavonoids, which act as antioxidants.

1. Tomatoes and tomato products
2. Onions and garlic
3. Green tea

Pre-wedding time can be full of extreme emotions such as sadness, happiness, or confusion. Marriage is one of the most important phases in one’s life. Hence, it is essential to be prepared for it in every way so that you can fulfil your marital responsibilities with your partner.

One aspect of a happy married life is sexual health. Pre-wedding time is optimal to start investing in sexual health for pursuing marital responsibilities effectively. For this, you need to maintain a nutritious diet plan that helps in the proper functioning of the reproductive system in your body. This nutritious diet can be maintained with the help of Ayurveda.

In Ayurveda, the balance of the energy levels is important to maintain the healthy functioning of the organs and tissues in the body. The purification of this energy is equally essential. This energy is refined/purified to develop Ojas; representing the self-healing or restorative body capacity.

Since reproductive tissue (Shukra Dhatu) is regarded as a psychological treasure for energy, the purification of this energy assists in proper and healthy functioning of the reproductive system. Healthy Ojas means an ideal balance of mind, body, and spirit.

Medication and Herbs as Sexual Nutrition

Sexual activity is a kind of vigorous exercise. Inactive individuals tend to lose energy quickly during sexual activity. In Ayurveda, there are various herbs that focus on improving one’s energy levels and sexual health.
There are two prominent herb branches in Ayurveda: Vajikarana and Rasayana. Vajikarana herbs mainly work on a regenerative approach that stimulates potency of sexual organs and hormones. Rasayana herbs are revitalizing medicines that have regenerative functions. These herbs help in revitalizing the reproductive system.

• Withania somnifera or Ashwagandha is a Rasayana herb that revitalizes the antioxidant enzymes in the body. It also helps in balancing the sex hormones. In men, it helps in improving sperm count and sperm motility.
• Asparagus racemosa or Shatavari is considered as an effective Ayurveda medicine for women. The compounds present in Shatavari improve egg maturation and ovulation in young females. For older women, this herb helps in soothing menopause symptoms and maintaining proper functioning of sexual organs.
• Tribulus terrestris or Gokhsura herb is a commonly known aphrodisiac. This herb affects the hormone levels and has the capacity to increase luteinizing hormone (a regulating hormone) and androgens such as DHEA, Dihydrotestosterone, and Testosterone. In men, Gokhsura herb improves sexual function.
• Asphaltum punjabium or Shilajeet is regarded as an exceptional source of approximately eighty-five minerals in ionic forms. In men, this herb helps improve follicle stimulation and testosterone hormone. It also enhances sperm count and motility.

Takeaway

Sexual life is as important as any other dimension of life and one must look after her/his sexual health seriously. In Ayurveda, there are a number of herbs which help in improving the sexual health in both men and women together. Also, Ayurveda helps in maintaining a balanced diet and sleep cycle in one’s lifestyle. These herbs help rejuvenate reproductive tissues and ultimately improve the overall health of an individual.

Veganism has gained immense popularity worldwide over the years. From celebrities and athletes to youngsters and fitness freaks – everyone is turning vegan these days. However, for those who are unfamiliar with the concept, a vegan diet excludes the consumption of any food that comes from animals – dairy, eggs, honey, gelatine, etc. Many of you must be wondering whether one should embrace the vegan lifestyle because clearly, the diet will not allow you to consume animal proteins, and you might think that you would miss out on the essential vitamins and minerals. However, recent studies state otherwise.

Health Benefits of a Vegan Diet

A vegan diet, which is low in saturated fat and salt, can benefit you in more ways than you could possibly imagine. The positive effects of being a vegan are numerous –

• Vegetarian food is rich in fibres

• They are a good source of antioxidant food

• Vegetarian food are easy for digestion, absorption & assimilation activities

• Helps lose excess weight

• Regulates blood sugar levels

• Improves your kidney functioning

• Keeps cancer at bay

• Reduces the risk of heart ailments

• Helps reduce arthritis pain

• Promotes ‘good’ gut hormone

Researchers conducted a study on 60 participants to compare the effects of a plant-based meal with those of a meal rich in animal products. Out of the 60 participants, 20 people were diagnosed with Type 2 diabetes, while the remaining 20 showed no signs of any health issues. The participants were split randomly into two groups. Some of them were given a vegan meal, which included tofu, and others were given cheese and processed meat to eat. Both the meals were matched for the quantum of macronutrients and calories.

Regardless of whether the participants had obesity, diabetes, or no health complications whatsoever, those who consumed a vegan meal showed an increased level of beneficial gut hormones than those who devoured meat and cheese. Beneficial gut hormones are the ones that help regulate blood sugar, energy levels, and insulin production. They also make you feel satiated, thus contributing to weight management. This is because plant-based meals are rich in fibre but do not add up to the extra calories.

What are the health risks of being a vegan?

Despite all the benefits stated above, a vegan diet does put you at certain health risks. You may be at risk of deficiency of iron, calcium, zinc, vitamins D and B12, omega 3 fatty acids etc. However, that does not mean a vegan diet is unhealthy and that your carnivorous counterparts are leading a healthier lifestyle. It only means that you should look out for vegan food sources that will substitute the animal proteins and vitamins. Incorporate vegan proteins like tofu, chickpeas, green peas, lentils, seitan and tempeh in your diet. Eat lots of veggies and fruits, seeds and nuts, pulses and whole grains. You may also include vitamin supplements suited for your diet. Therefore, if you are looking to embrace veganism, you must ensure that you receive enough of these vital nutrients through plant-based food sources. Turning vegan is a big step for many, especially if you have been a hard-core non-vegetarian for years. It may sound bland and boring; nevertheless, remind yourself of the umpteen benefits and you will feel motivated to make the switch!

We all believe that consuming fruit is an uncomplicated task that involves buying, cutting and eating the pieces. But in reality, to receive the benefits, you need to consume it at the right time. By consuming fruits at the right time, it can contribute to boost the detoxification process and help in weight loss and kick-start the metabolism process.

When is the best time to eat fruits?
Fruits comprise of different types of nutrients which offer protection against different types of diseases and infections, lower the chances of heart diseases and hypertension. If you eat fruits without proper knowledge of how to consume it, it can create problems rather than offer benefits. You should, therefore, try to eat fruits at the following timings.

Empty stomach in the morning.
Experts always recommend consumption of fruits on an empty stomach and in between meals. This is because digestion takes place at a fast pace during these times and the enzymes required for digestion of fruits are released easily when you are on an empty stomach. Fruits are high in simple sugars which need long hours to be completely digested by the body. Thus, if you eat fruits on an empty stomach, all the nutrients, sugar and dietary fibers are processed properly in the body. This ensures that your body gets the right quantity of nutrition from the consumption of fruits.

Before and after workout

• Another viable time of eating fruits is before or after exercising. You are free to eat your choicest fruits right before or immediately after working out. The body would easily utilize the sugars derived from the fruits for extracting energy before a workout. It also helps in filling back the energy content of the body if you consume fruits right after workout sessions.
• Eating fruits is a simple process which is known for offering a host of benefits. But there are also numerous myths regarding the timing of consumption of fruits which need to be debunked.
• One such myth is that if you are suffering from high blood sugar, you should consume fruits at least one to two hours before meals. The idea behind the myth is that people with diabetes have digestive issues and eating the fruits separately can improve digestion to some degree. But there is no supportive evidence for the statement.

So, it is advised to eat the fruit as a snack together with protein-packed meals which can aid in digestion. This is also beneficial as smaller amounts of sugar gets absorbed at a time which leads to the meagre amount of rising in blood sugar levels.

With these few factors in mind, you can get the most out of your daily fruits consumption.

In today’s world, everything has progressed and in this era of progression people’s demand for things is also changing. Be it rural changing to modern, telephones changing to mobile phones our food has also changed and so our eating habits.

But as we know food is the basic need for the body, thus the search for food which can provide all nutrients together and instantly is high. There are many studies which tell that breakfast is the most important meal of the day.

Therefore you must take the highest amount of nutrients at that time and the best option is muesli and cornflakes. Both muesli and cornflakes are liked very much by people and both of them have their benefits. Eating a bowl of either can make your day power-packed.

Muesli:

A mixture of oats, dried fruits, nuts, and cereals, muesli is a power-packed meal. You can have it with milk, yogurt, juice, and toppings of your choice like chocolate or fruit.

It is full of minerals, vitamins, iron, and magnesium. A whole grain-food, high in fiber is good for the digestive system. Muesli is high in fiber and is healthiest among other breakfast cereals.

Corn flakes:

Made up of milled corn, sugar, vitamins, iron, fructose corn syrup, corn flakes are the most popular cereal known for breakfast. By eating cornflakes in breakfast the utilization of nutrients become easier as it made up of milled corn.

Corn flakes also help in lowering down the cholesterol level of the body and rich in iron cornflakes also help in increases the iron content of the body.

Nutrition comparison of Muesli and Corn flakes:

Here is the comparison between the nutrients present in muesli and cornflakes:

Both muesli and cornflakes have a good amount of nutrients present in it and can be incorporated in our diet.

Though cornflakes and muesli are good for our health, both of them have their pros and cons. Here are the pros and cons of both Muesli and cornflakes.

Benefits of Muesli and Cornflakes

Pros of Muesli vs Cornflakes

1. Nutritional facts: Both muesli and cornflakes are rich in nutrition and can be added to your diet. Cornflakes also help in preventing heart ailment and cancer-related to the colon whereas muesli is good for diabetic patients.
2. Fiber: Muesli has a good amount of fiber content of about 7.7 grams and is good for heart health, lowers cholesterol, and prevents constipation whereas cornflakes are not rich in fiber but it is also good for the heart and also prevents any problem related to the colon.
3. Full of energy: Both muesli and cornflakes keep you energetic the whole day. The presence of thiamine in cornflakes keeps speeds up the metabolism of carbohydrates thus increasing the energy production of the body.
4. Rich in protein: Muesli and cornflakes are both protein-rich food and help muscle building, regulating enzymes and hormones, repairing the tissues of the body.

Side effects of Muesli and Cornflakes

Cons of Cornflakes vs Muesli

• Made up of corn, starch, and sugar cornflakes leads to an increase in the blood sugar level, it is inflammatory whereas muesli has no added sugar and also contains dried fruits, nuts hence can be taken by diabetic people.
• Cornflakes have a larger amount of carbohydrates present in it thus do not contribute to weight loss whereas muesli has a low amount of carbohydrates present in it, thus aids in weight loss.
• If you want to eat any corn-based food then you should stick to normal corns as all the food made out of corn contain corn syrup and vegetable oil and result in inflammation. On the other hand, muesli has low saturated fats and low glycemic index thus no harm is done to the body.

Conclusion:

The conclusion comes out to be that muesli has more nutritional benefits than cornflakes. Either of them can be included in your daily diet. Like if you want to lose weight then you can switch to muesli and if you want to gain weight you can switch to cornflakes.

Both cornflakes and muesli have many nutritional benefits but if compared together muesli wins over that because muesli have low saturated fats and low glycemic index thus no harm is done to the body.

But both the foods are fibrous food and contains saturated fats therefore both muesli and cornflakes should not be eaten excessively as it can cause constipation, bloating, and gas. Apart from these, health issues like diabetes and heart problems can take place.

If you are eating cornflakes or muesli regularly then you should bring some changes in your lifestyle like regular exercise, increase in fluid intake and changes in your diet.