Tag Archives: carbohydrate

The Weight Loss Resolutions You Should Not Make This Year

Four out of five people who make New Year’s resolutions will eventually break them, and a third won’t even make it until February, a survey of 15,000 people by a time management firm found. Nearly 40% of those surveyed said they have broken their resolution because they are too busy, and a third said they simply weren’t committed to their particular goals. However experts say people tend to fall off their weight loss regimens quickly because their goals are unrealistic. If you really want to make this year your best year yet, follow our advice on resolutions not to make.

1. I will Lose 20 kgs

Dropping 25 kgs is a great long term goal, but dieters tend to fall off the track when they have such lofty resolutions.

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Instead of making such a big goal of losing 20 kgs, focus on losing 1 kg of weight every 20 days, by setting small diets and exercise goals. For instance, resolve to pick skimmed dairy over whole milk and pledge to work out 30 minutes, three times a week. You will be surprised how small changes can result in major changes.

2. I’m starting my diet from now

A typical diet-of-the-moment requires cutting out major food groups, like fruits, grains and dairy – which is simply unhealthy and can also prove to be overwhelming.

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Instead, pledge to make low calorie food choices. You will see more weight loss and will achieve greater fitness if you simply resolve to cut out processed and refined foods from your diet.

3. I am going to stop eating at Restaurants

Spoiling your night outs with friends and family is not the way to go. You will feel more deprived and may quickly abandon the New Year’s Resolution.

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Before dining out, drink 2-3 glasses of water, or have 10 almonds or an apple so that you don’t arrive voracious and then start with a small salad. In a 2004 study, according those who started a meal with a salad, consumed up to 12% fewer calories than those who skipped the first course.

4. I’m going to eat 900 calories a day

Sever restriction on your calories may spur your weight loss but you will gain it back as soon as you start eating normally. Don’t get sucked into the cycle of yo-yo dieting.

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If you are unsure of how to lose weight in healthy way, consider making an appointment with a Dietitian.

5. I’m going on a juice cleanse

After a holiday binge, a detox may seem like a good idea. But an all-or-nothing approach to weight loss will ultimately fail.

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Instead of applying all or nothing approach, replace breakfast or lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grain, vegetables, and a lean protein like chicken or fish.

6. I’m going to weigh myself every morning

For your New Year’s resolution to work, you need to have accountability and chart your progress. Daily weighing is not a accurate measure of progress. Daily water retention and hormones can mean as much as a one kg swing in as little as a day. Plus, if your weight-loss plan involves strength training, you may even gain weight from increased muscle mass while still losing fat and inches.

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Measure weight loss in inches lost than in kgs. When you feel your pants getting looser as the weeks go by, you will know you are slimming down.

7. I’m quitting junk food

Initially abstaining from junk food will help to lose weight but over time it’ll make you feel frustrated and ultimately leads to binging.

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Many weight loss experts recommend making 80% of the calories you consume healthy, and saving the remaining 20% for what may otherwise be considered diet no-nos.

8. I’m going to skip breakfast

Skipping breakfast is probably the worst thing to do, for your weight loss goals. You will end up gaining weight, instead of losing.

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If you don’t eat a healthy breakfast, it can sabotage your weight loss goals. Come noon, you are starving, and you will overeat just because you are so hungry. Better to make a New Year’s resolution to eat smaller meals and healthy snacks throughout the day.

9. I won’t eat carbohydrates at dinner

Completely skipping carbohydrates at dinner is unrealistic. And initially, it will leave you craving for carbohydrate loaded foods, which might lead to binging.

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Cut down on your carbohydrate intake at dinner, since it’s harder for the body to breakdown carbohydrates at night. But do not completely eliminate them from dinner.

10. I’m going to exercise everyday

On the surface it is admirable but it is hard to keep exercise and fitness in mind when you don’t have a

plan for it.

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Mark gym dates on the calendar according to your current lifestyle. If you miss one of your scheduled workouts, squeeze in a 30 minute brisk walk or run.

— this article is written by a dietitian @ FitHo
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Your Brain Knows the Difference Between Real Sugar & Sugar Free Food

In today’s lifestyle, it has become a fad to substitute regular food with zero or low-caloric food products just to save a few calories. The most common is the use of sugar-free or artificial sweeteners instead of sugar. It seems logical to replace a sugar-loaded or based food item with a low calorie version of it, and which should automatically lead to weight loss. But according to many researchers, it’s been shown that such sugar-free foods are actually making you fat as compared to real sugar. Let’s see how artificial sweeteners make you fat.

Sugar and sweeteners don’t chemically resemble each other; they belong to different classes of substances. Sugars are simple carbohydrates or glucose and are easily metabolized to energy. But sweeteners are prepared by synthetic procedure and act as a food additive for the sweetening effect. They are calorie-free or low-calorie but are up to 450 times sweeter than real sugar because they are made up of sweet-tasting compounds.

When sugar is metabolized by the body cells, levels of dopamine hormone (a neuro-transmitter) rise, which leads to the feeling of satisfaction and satiety value. It sends a signal to the brain that the body’s energy needs are met. But when artificial sweetener is consumed, the brain keeps on waiting for the calories to come; it causes a drop in blood sugar which triggers hunger and cravings for more food. People are not metabolically satisfied after consuming them. Artificial sweeteners are also know to rapidly stimulate the release of insulin and Leptin hormones that are involved with satiety and fat storage, and may therefore lead to weight gain.

So, next time think twice before reaching for your artificial sweetener. Instead eat the real thing but keep a check on the quantity. Instead of having two teaspoons of sugar in your tea, try one. Or you can switch to more natural sources like fruits to satisfy your sugar cravings without compromising on your health.

— this article is written by a dietitian @ FitHo

Diet for Diabetics

Dealing with a therapeutic condition can be difficult. Managing the diet is of utmost important but it mostly comes at a cost of either following a very difficult routine or being given options that are unappetizing making it difficult to manage the condition through diet.


Diabetes is one such therapeutic condition where managing the diet is critical to ensuring that the insulin levels are in control. Diabetes is relatively easy to control with a help of correct diet and exercise program.

The rise in blood sugar is seen due to eating unhealthy, not exercising and consuming fattening foods. This can be managed or controlled by eating foods that slowly breakdown in the body and slowly release the glucose in the body preventing the blood sugar levels to rise quickly. These particular kind of foods are also known to have a low-glycemic index. Every diet program also needs to be customized your body type and physical needs. People that are more active require different calorie intake versus people who are not so active.

Some of the foods highly recommended for diabetic patients are vegetables like green peas, broccoli, cabbage, cauliflower, bitter gourd, garlic etc are some of the healthy options. Eat beans, green vegetables, chickpeas, dals etc which will keep you fuller and maintain blood sugar levels. Include fengureek, Basel leaves and some quantity of lean meat and fish.

Diet alone will not be as effective. Exercise fit for your physical ability and body type is essential to show results. If you find it difficult to get started then condition your self slowly to set a routine. Tell yourself everyday in the evening you will go for a walk, water your plants or just engage in mid intensity household chores. Slowly increase the intensity and explore activities that will keep this routine going. Better still you can even get together with your friends or family to play a light sport or go for a walk /jog in the evenings or early mornings.

Lastly maintain a strict routine for your meal timings. Even if you watch what you eat and exercise regularly but don’t care about your meal timings it can completely harm the momentum. Make sure you dont skip your meals and eat them at recommended intervals so that the body is able to function normally.

In case you find it difficult to get started on your own then you can get professional help. This can help you atleast get started on a routine and get you on track before you can independently take charge of your health  and adopt a healthy lifestyle for good.

— this article is written by a dietitian @ FitHo

Best Minerals for Weight loss

If losing weight was a child’s play, obesity would never have been an epidemic. Losing weight requires a scientific approach and a planned routine along with proper micro-nutrient supplementation (vitamins and minerals).

In our attempt of losing weight we become obsessed with our carbohydrates, protein, fat and vitamin consumption however nobody really bothers about their mineral intake…..Although it is important but has a very small percentage in our body so without the consultation of your doctor you should not increase the consumption of these important minerals. Moderation and balance is required for healthy living.

You would be surprised to note that body’s weight-related functions – like appetite, hunger, metabolic rate, metabolism of fats and sugars, blood-glucose levels, calorie-burning, and so on – operate more efficiently when we have an optimum intake of minerals.

Therefore it is worth keeping a watch on your minerals. Let’s have a look which minerals are the best for losing weight


Recent clinical studies demonstrate a positive relationship between calcium intake and weight-loss. Controlled weight loss studies indicate that increasing calcium intake by the equivalent of two dairy servings per day can reduce the risk of overweight, perhaps by as much as 70 percent. Also, it’s worth remembering that lower-calorie fat-free milk contains the same amount of calcium as full-fat milk. The
same goes for low fat yogurt and reduced fat cheese.


Chromium is required for the metabolism of sugar. Without sufficient chromium, insulin is less effective in regulating blood-glucose levels. In this way, chromium helps to control cravings and reduce hunger. Good food sources of chromium include: egg yolks, molasses, beef, hard cheese, liver, fruit juices, and whole grain bread.


Manganese helps regulate fat metabolism and blood-glucose. It is needed for a healthy thyroid function which itself is essential to maintain a healthy weight. Good food sources of manganese include: tea, wheat germ, spinach, split peas, nuts, oat germ, oatmeal, pineapple, green leafy vegetables.


Zinc helps to regulate appetite. Zinc is also needed for the correct functioning of hormones, like insulin. Zinc deficiency is common among smokers, heavy drinkers, some vegetarians, people with chronic illness and those on non-nutritious or very low calorie diets. Good sources of Zinc include: shellfish, herring, wheat germ, lean beef or lamb, eggs, lentils, Brazil nuts,
almonds, chicken.

Caution: Please discuss with your doctor, before consuming any supplements. Self prescription and over dosage can have serious side effects.

— this article is written by a dietitian @ FitHo