People either exercise or diet to lose weight. While to really lose weight & keep it off you need a combination of both. If you are not watching what you eat and think just by exercising you will get results then you have uphill task ahead of you. Smart people know that to lose weight they need to first watch what they eat and then add physical activity to multiply your efforts and lose weight fast.
Here are six easy diet tips that will not only help you lose weight, be healthy and keep the weight off for longer.
1. Stop obsessing about food
For most of us food is the center of our being. Maybe that’s our downfall. You need to make an effort to stop obsessing about food so much. Start by eating 3 proper meals a day. Eating every two hours will not help you keep your mind off food.
This specifically applies to food that we eat out. Just because it is labelled as healthy that does not mean it does not contain calories. It might have marginally lesser calories than its counterpart or may contain one of two ingredients that make it healthy but it still does not give you an excuse to overeat.
3. Grab an apple before you step out of the house
Leaving house on an empty stomach is a bad idea. You are setting yourself up for eating extra calories while you are out. Eating an apple before you step out will prevent you from being tempted and eating food just for the heck of it. It will also help you choose smartly while ordering something to eat. Try this for a month and watch how much weight you will actually lose by following this simple trick!
4. Eating Sugar makes you crave more sugar
Eating food high on sugar makes you crave more food that contains sugar. Did you know sugar is addictive?! Infact it has been compared to have the same effect on our brain as some drugs do. Be smart and skip sugar. This also means staying away from processed foods that contain sugar in the form of ‘concentrate’, ‘fructose syrup’ or ‘corn syrup’. Read the label before you buy anything off the shelf.
5. Try ordering water instead of coffee
Don’t look surprised, try it. You don’t realize how many empty calories are consumed while hanging out at coffee shops. Next time you go to a coffee shop order a bottle of water instead of your regular drink. You will have something to drink without an added burden of calories! If plain water doesn’t make the cut you can always get yourself a cup of green or black tea without sugar.
6. Exercising is not your ticket to overeat
The most common mistake made, maybe that’s why you see them going to the gym day after day and yet look the same size. Even the most exhausting workout can burn may be 300 calories per hour but a slice of pizza is approximately that much. So don’t let your hard work go waste.
Stay on track with these diet tips and practice moderation to help you not only lose weight but also keep it off.— this article is written by a dietitian @ FitHo
Reasons Due to Which You Can’t Lose Weight
Despite sticking to your diet and exercising regularly, your weight just does not seem to reduce. If this is happening to you, then it might be time to examine some of your habits, which could be holding back your weight loss.
1. You are drinking calories
Many people include packed fruit juices in their breakfast or mid-meal snack, while others prefer diet soda thinking they are healthy options. But did you know that consuming these could add two to three times more calories to your meal because of high sugar content or unnecessary cravings (caused by diet soda). Replace these juices or sodas with water, which has zero calories and provides many healthy benefits. Drinking 10-12 glasses of water a day will keep your body hydrated and when fully hydrated, your body eliminates waste more effectively, which can quicken your digestive system and help you lose weight.
2. You are eating packaged flavored yoghurt
Yoghurt has many nutrients such as protein, which keeps you fuller for longer and help in avoiding overeating. But flavored yoghurt or packaged fruit yoghurt is much higher in calories because of its sugar content. Some of this packaged yoghurt may also contain artificial sweeteners, which can have other adverse effects on your overall health.
3. You are eating while watching your favorite game
Many people like to eat a packet of chips with a cold drink while watching their favorite sport on TV. But this habit of yours can make you overeat, adding up the calories. If you eat while watching TV your mind has to focus on two things simultaneously, which is why it takes additional time for your brain to register the calories you consume. This leads to overeating. Therefore, always focus on your food while eating.
4. You love going to happy hours/ buffets
Your regular outings include going for happy hours or Sunday buffet brunches. Cheating on your diet and exercise for a meal is fine but this happy hour / buffet makes you eat much more than your body needs. This adds three to four times more calories than a usual meal.
5. You treat yourself too often
Eating your favorite comfort food occasionally is fine but if you treat yourself to a small piece of chocolate or few spoons of ice cream daily than it will lead to cravings every day. Therefore, if you want to manage your weight and keep a check on your portion size, indulge occasionally.
6. You are avoiding a particular food group completely
Many people start completely avoiding a particular food group such as carbohydrates or fat, to control their weight. This leads to binging whenever you eat that food the next time and also deprives your body of a variety of nutrients. Therefore, instead of completely avoiding any food group, practice portion control and moderation.
7. You are not sleeping enough
Many studies have shown that your diet and sleep patterns are related. Lack of sleep can lead to disturbed physiology of your body. So, when you do not get enough sleep it may lead to cravings and an over-consumption of calories because you crave for food more often than normal. It is very easy to get tempted to reach for a cup of coffee and doughnut for a quick shot of energy. So sleep at least eight hours each night.— this article is written by a dietitian @ FitHo
7 ways to Naturally Lose Weight
1. Sleep for 8 hours: Many studies have shown that an erratic sleeping pattern can disturb the physiology of your body. When you do not get enough sleep it may lead to cravings and an unnecessary consumption of calories. Also, lack of sleep can cause imbalance in your hormonal levels and can slow down your metabolism. Therefore, sleep for a minimum 8 hours a night to avoid cravings and empty calories.
2. Stay hydrated: Consuming enough water keeps you hydrated and helps your internal organs function properly. When fully hydrated your body eliminates waste more effectively, which can make the digestive system more efficient and can help you in losing weight. Recommended amount of water is 10-12 glasses per day.
3. Green Tea: Green tea is a good source of antioxidants. Polyphenols present in green tea have anti-inflammatory and anti-carcinogenic effects. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine than tea/coffee. It is also known to have different health benefits such as preventing stress, chronic fatigue, treating skin conditions and improving arthritis by reducing inflammation.
4. Increase Protein intake: Protein takes longer to get digested and therefore keeps you full for longer. However, increasing protein intake does not mean that you have to reduce your carbohydrate intake. Your body needs carbohydrates to produce energy and protein to build muscles; therefore, it is required to keep a balance between protein and carbohydrates. Good sources of protein include eggs, milk, yoghurt, cheese, beans, fish, soy and lean cuts of chicken and beef. But to balance their protein content include vegetables, multigrain bread or chapattis in your meals in combination.
5. Avoid Sodium: Sodium is a mineral which maintains the electrolyte balance of your body. But excessively consuming foods high in sodium leads to water retention in the body, thus increasing your weight on the scale. Limiting the amount of sodium in your diet can help your body to expel the retained water. Major source of sodium in diet is table salt which is 40% sodium and 60% chloride. Other sources of sodium include packaged potato chips, pickled food, cured meat, salami, and various fermented sauces like soya sauce.
6. Avoid Simple Carbohydrates: Simple carbohydrates are simple sugars which easily get digested in the body. Therefore, you may start feeling hungry soon. This can lead to over eating. Processed and refined foods are high in simple carbohydrates. These foods include white bread, potato chips, etc.
7. Regular Exercise: Regular exercise helps in burning fat from your body. Make it a routine to exercise for a minimum of 30 minutes a day. It will also help you in maintaining your hormone levels, avoiding sugar cravings and keeping yourself fit.
Incorporate these tips in your daily routine to lose weight naturally.— this article is written by a dietitian @ FitHo
Are All Calories The Same?
People often lose weight on very-low-fat and very-low-carbohydrate diets but the vast majority end up gaining the weight back very quickly. This suggests that very-low-fat diets may actually slow a person’s metabolism down to a level where it is not burning calories as effectively as it could. So, instead of ranking your food on its calorie count look for its nutritional quality. Here are some reasons for why all the calories are not same.
Effect on Your Body: Food calories affect the body very differently depending on their source and the overall context in which they are consumed. Many people consider “a calorie is a calorie” thinking that carbohydrate, fat and protein calories are equal in terms of their effect on body weight but the body processes each in a different way, and these differences play a major role in weight management. The main reason behind this is when you cut down the calories by skipping your meals. Your body considers this as unavailability of food and therefore goes in conservation mode. In this situation, your body starts conserving each calorie you eat and effectively increase the value of each calorie by slowing down your metabolism.
Energy Requirement for Metabolism: The major fact behind that ‘all the calories are not same’ is energy requirement to metabolize the calories from different source. Generally, more energy is required to process protein than carbohydrates and more energy is required to process carbohydrates than fat.
Effect on Appetite: Protein generally reduces appetite more per calorie than fat and carbohydrate. Therefore a person who increases his daily protein intake without decreasing the amount of carbohydrates, fat or any other nutrient likely to eat less due to reduced appetite. This also happens because protein provides you a feeling of being full for longer as compared to carbohydrate or fat.
Fiber for Less Calorie Absorption: Fiber is a form of carbohydrate which does not adds up to calories but add bulk to your food. Its keeps you full for longer and therefore contribute to your satiety. Thus, a calorie inside a high-fiber food is not equal to a calorie inside a low-calorie food – yet another reason for ‘a calorie is not a calorie’.
Round the Clock: Thermic effect of food (TEF) is a name for the energy used up as a result of digesting and absorbing a meal. A study published in the American Journal of Clinical Nutrition found that TEF is higher in the morning than in the evening which clearly means that we burn more calories in the morning. The effect of calories on body composition is also influenced by the size and frequency of meals. Food calories are more likely to be used immediately for energy used to synthesize muscle protein when they are consumed at times of energy deficit, such as first thing in the morning after the overnight fast. Numerous studies have shown that people build more muscle and gain less body fat when they consume adequate calories within two hours after exercise rather than the consuming same calories throughout the day.
Calories of a food gives you an idea of energy being provided by that food and helps you in managing your weight but before considering all the foods of same calories to be same look for its overall nutritional quality.— this article is written by a dietitian @ FitHo
Do Carbohydrates Make You Fat?
Through the past decade, carbohydrates have got a lot of flak, apparently for making people gain weight. Many of the really popular low-carb diets have condemned carbohydrates, creating what we call carbophobia. Carbohydrates also play a significant role in the structure and function of the body organs and nerve cells. The brain also needs to use this glucose as an energy source, since it cannot use fat for this purpose. It is for this reason that the level of glucose in the blood must be constantly maintained above the minimum level.
Carbohydrates can be broken down into two forms:
Simple carbohydrates or Simple sugars: This category of carbohydrate is made from simple sugar and is instantly broken down and digested. Simple carbohydrates are also known as bad carbohydrates as they contain refined sugars and few essential vitamins and minerals. Examples include table sugar, fruit juice, milk, yogurt, honey, most packaged cereals, white bread, soft drinks, ice cream, cake and candy.
Complex carbohydrates: Complex carbohydrates or good carbohydrates unlike the bad ones take longer to digest and are packed with fiber, vitamins and minerals. Examples include vegetables, whole grain bread, oatmeal, legumes, fruit, lentils, brown rice and wheat pasta. Most naturally occurring carbohydrates are complex carbohydrates.
What happens when you eat (or drink) a simple carbohydrate – whether it is a bowl of packaged cereal, a scoop of fat-free ice cream or even a glass of orange juice – is that all of the ingested sugar quickly rushes into your bloodstream. You typically feel a quick rush of energy. Your body promptly reacts to this sudden spike in blood sugar by calling on the pancreas to produce additional insulin to remove the excess sugar from your blood. And for the moment, you have significantly lower blood sugar as a result of the insulin doing its job, resulting in a sense or feeling of needing more fuel, more energy and more calories. All this makes you crave more simple carbohydrates. This is also the reason why you feel lethargic, or crave more sugar, after eating a simple carbohydrate-loaded meal.
Complex carbohydrates take a longer time to break down into their elementary form and hence require more time for digestion. The slow breakdown process supplies you with constant energy for a longer duration. Since these carbohydrates require more time for conversion, they are constantly used up by the body. Therefore sugar converted to fat is not stored in a large quantity unlike simple carbohydrates.
Whether carbohydrates are good or bad is really dependent upon your lifestyle and your needs. What we suggest is you eat plenty of vegetables and fruits. Avoid processed sources of carbohydrates and be active. Go out and play a sport, run and get some exercise.
Carbohydrates are not really the problem. You might be eating more than you need or not exercising enough which are causing the actual “I’m getting fat” problem.— this article is written by a dietitian @ FitHo
Pregnancy is the most beautiful phase in a woman’s life. It brings both emotional and physiological changes as well as it also poses extra demands on the body. In this phase the body needs extra nutrition for the developing fetus, for pregnant woman herself and also the lactation period to follow. Pregnancy Diet must be full of nutrition and healthy also.
Importance of Nutrition in The Diet in Pregnancy
These nutritional demands have to be met for a healthy child and mother because as the week progresses the organs and other system of the fetus start developing in mother’s womb and thus the energy used to create these systems (which actually comes from the energy and nutrients in the mother’s circulation, and around the lining of the womb) also starts to increase. The table below highlights the nutrients, its importance and food sources which should be included in a women’s pregnancy diet -
|cell growth and blood production||lean meat, fish, poultry, egg whites, beans, tofu|
|Carbohydrates||daily energy production||breads, cereals, rice, fruits, vegetables|
|Calcium||strong bones and teeth, muscle contraction, nerve function||milk, cheese, yogurt, spinach|
|Iron||red blood cell production (to prevent anemia)||All green leafy vegetables e.g. spinach, methi and whole-grain cereals|
|Vitamin A||healthy skin, good eyesight, growing bones||carrots, dark leafy greens, sweet potatoes|
|Vitamin C||healthy gums, teeth, and bones; assistance with iron absorption||citrus fruit, broccoli, tomatoes, amla, guavas|
|Vitamin B6||red blood cell formation; effective use of protein, fat, and carbohydrates||pork, ham, whole-grain cereals, bananas|
|Vitamin B12||formation of red blood cells, maintaining nervous system health||meat, fish, poultry, milk
(Note: vegetarians who don’t eat dairy products need supplemental B12)
|Vitamin D||healthy bones and teeth; aids absorption of calcium||fortified milk, dairy products, cereals, and breads|
|Folic acid||blood and protein production, effective enzyme function||green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts|
|Fat||body energy stores||meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils
(Note: limit fat intake to 30% or less of your total daily calorie intake
Recommended Nutrients in The Diet in Pregnancy
|Nutrient||Recommendation (Extra = Above RDA)|
|Energy||Increase by 300 kcal (840 kJ) per day. Certain guidelines according to trimester.
1st trimester (1 to 12 weeks) – 10 kcals/day
|Proteins||Extra 15 gms per day|
|Thiamin||Increase in line with energy; increase by 0.1 mg per day|
|Riboflavin||Needed for tissue growth; extra 0.3 mg per day|
|Niacin||Regular supplementation/diet of substance. No increase required.|
|Folate||Maintain plasma levels; extra 100 µg per day|
|Vitamin C||Replenish drained maternal stores; extra 120 mg per day|
|Vitamin D||Replenish plasma levels of vitamin 10 µg per day.|
|Calcium||Needs no increase|
|Iron||Extra 3 mg per day needed|
|Magnesium, zinc, and copper||Normal supplementation or consumption.|
|Iodine||Extra 100 µg per day.|
Foods To Avoid During Pregnancy
- Skip aerated or caffeine based beverages like coffee, tea and colas. Too much caffeine may affect the growth of baby. A recent study said that pregnant women who consume even about a cup of coffee everyday are at a higher risk of giving birth to an underweight baby.
- Avoid eating foods that have been prepared with maida.
- Sea-food that is high in mercury should be strictly avoided. Swordfish, shark and king mackerel are among these. Raw fish may contain listeria, a bacteria that can cause food poisoning. While canned seafood is considered safe, skip smoked or frozen seafood like oysters, sushi, sashimi, and smoked salmon.
- Unpasteurized milk may contain listeria, which can cross the placenta and lead to infection or blood poisoning in the baby. Ensure that the milk you drink is pasteurized.
- Stay away from mould-ripened cheese (cheese that has a blue vein in it) like brie or camembert. Make sure you cook raw eggs. When the eggs are cooked, see that the yolk and white are firm.
- Avoid the consumption of smoking and drinking in day to day routine.
Healthy Pregnancy Diet Tips:-
- Have a piece of fresh fruit for a mid-morning or afternoon snack, instead of reaching for chocolates or biscuits.
- By carrying a small bottle of water when you are out ensures you are well hydrated, and not tempted by sugary soft drinks.
- Each week, prepare a couple of meals using beans, lentils and pulses.
- Add in your diet different healthy grains, such as barley, couscous or brown rice, in order to give variety to your favorite recipes.
- Choose low-fat dairy products
It is important to note that being pregnant doesn’t indicate that the mother to be has to consume food for two individuals, as she is supporting a life within her. The key to a healthy pregnancy is to consume a balanced diet with light and frequent meals throughout, and to regularly take the supplements or medicines prescribed by the doctor. One should also try, and be active, for e.g., go for walks or light
swimming or do pregnancy specific yoga [under supervision].— this article is written by a dietitian @ FitHo
Best Post Workout Food Options
People often give importance to pre-workout meals to support the muscle growth and promote weight loss. But latest studies are giving more weightage to post work out diet as being the most important meal that can make or break your fitness.
Your body absorbs the maximum amount of food right after the workout. Your muscles absorb the food quickly in order to replenish the energy burnt and to repair the muscles tissues. Three most essential requirements of the body especially post the workout are protein for muscle repair and simple carbohydrates to replenish the glucose levels. The carbohydrates eaten post workout will not be stored as body fat but infact will be instantly consumed by the body. Simple carbohydrates help spike the insulin levels that help the cells absorb the nutrient instantly.
An average person looking for general weight loss and fitness only requires 8-10 grams of protein post the workout. For serious muscle building an average person requires 20-22 grams. The actual percentage of protein is directly proportional to your weight. Please consult a professional dietician to get recommended protein for your body weight.
Chicken Breasts: This body part of the chicken is the leanest (minimal fat content) and contains highest source of protein. For every 100 grams of chicken breast you get 30 grams of protein. Best way to eat is grilling it with some fresh seasonal green vegetables. This will also comprise of a complete balanced meal and will contain essential vitamins & minerals.
Tuna: Every 100 grams of tuna tuna canned in water and drained provides an astonishing. 29.13 grams of high-quality protein. It can be best eaten as salad or with rice. It also contains essential minerals and vitamins that help boost the metabolism.
Salmon: It is high in protein, Vitamin D and Omega-3 fatty acids that support muscle formation and promote weight loss. Salmon also contains minerals such as iron, phosphorus, vitamins A and B, calcium and selenium. Eating salmon is very good for the heart as it lowers cholesterol, prevent the hardening of the arteries and make the arteries flexible.
Eggs: Whole eggs provide great protein content at 6 to 8 grams per egg, and are also rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods out there. Eggs provide maximum amount of nutrition for the least amount of calories.
Cottage cheese/Paneer: Is one of the best muscle-building foods you’ll find. Just one cup of cottage cheese can pack 28 grams of protein. The main health benefit is that cottage cheese is low in fat and carbs and very high in protein.
Broccoli: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g of protein,. Broccoli is rich in cholesterol-reducing fiber , is a super source of chromium that helps regulate insulin and bloodsugar . It also has detox and antioxidant properties that help keep off infection and build immunity.
Pulses:30 gms of pulse or 1 cup of pulse contains 7 gms of protein in it. This almost meets the daily meal requirement of an average person looking for weight loss or general fitness. You can fresh sautéed vegetables and a chapatti to complete the vitamin, carbohydrate mineral and fibre dietary requirements to boost the metabolism.
Almonds: Almonds provide a good source of protein and fat, but it’s their vitamin E that is most beneficial to your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.
Water:Your body is 70 percent water and your muscle tissue is around 75 percent water. Keeping your muscles hydrated will help increase strength, increase energy levels and aid in proper digestion. A minimum of 7-9 glasses are recommended for best results.
— this article is written by a dietitian @ FitHo
Protein Sources for Vegetarians
Vegetarians often feel left out that there are not much protein options available in their diet as compared to their non-vegetarian counterparts. Chicken, eggs, lean meats, red meats, fishes are popularly known as the good sources of protein. The good news is that there are plenty of protein options available for vegetarians to meet the daily protein requirement. Contrary to the belief an average individual only requires approximately one gram of protein per kg of body weight to meet the daily protein requirement intake. Extra protein gets stored as fat in the body.
Protein helps in the building of muscle fiber and for various other functions of the body. Protein is required by the body for the growth, maintenance and repair of all cells. It is also essential for the synthesis of antiboidies which fight infection and is the main nutrient for our hair, nails etc.
Best Vegetarian Protein Sources
Yogurt: Yogurt and Greek yogurt both are healthy options for protein. One cup of yogurt can provide you with 14 gm of protein and more ever with other nutrition as well. Opt for a plain yogurt than the sweetened and flavored one as it is less in sugar and other additives. Yogurt boosts bone health, promotes colon health and boosts immunity. Greek yogurt contains more protein than the regular yogurt.
Soybean: Soyabean is one of the richest vegetarian protein source and is rich in carbohydrates, fats and other important vitamins and minerals. Men should eat less of soy products as they are high in female hormones and excess consumption could cause man boobs. Other soy products are equally healthy for protein. Like tofu, soymilk etc are all healthy sources of protein. (more…)— this article is written by a dietitian @ FitHo
How to Increase Muscle Mass
Simple fundamental of weight lifting and strength training can help you load on quick muscle mass and lose fat from the body. The basic logic behind using heavy weights is that it provides resistance to muscle which in return makes it bigger and stronger. But simply pumping iron is not going to get you the muscle mass. Right nutrition is equally important for the muscle gain and development.
What happens when you lift weights? The tiny muscle fibers tear accelerating the process called muscle protein synthesis. This basically means the body uses available amino acids to repair muscles and avoid further damage. This is an on going process but every exercise session takes about 48 hours to actually show. So instead of pumping weights 7 days a week you can actually minimize it to about 3-4 days a week to see good results without over-working out your body.
Let us further explain what happens how energy is consumed during a workout session. While exercising our body takes energy from the glycogen reserves during the workouts. So more you workout your body ,the body is burning calories and using the energy reserve. After the workout the body naturally craves nutrition to replenish the used resources. So when you over train yourself then the reserves sometimes runs out of glycogen reserves. The body breaks down the protein in the muscles to get the glucose levels to normal affecting the muscle growth. This means over-working out might give you no muscle in return.
Proper diet with your exercise otherwise you might not gain the desired muscle mass. Everyone focuses on protein, we agree they are important but the body also requires carbohydrates to keep the glycogen levels intact, followed by fats for hormone functions. Muscle repair is not just for a few hours but continues for a longer period. Eat protein , carbohydrates and fats in through out the day to not get deficit of any nutrition.
Rest is important for the body as muscles recover during rest and require adequate time to recover and make up for the muscle wear and tear. If there is continuous muscle exertion and no rest given to the muscle then the muscle eats up its own reserves and the reverse happens. Instead of gaining muscle mass the body loses the muscle mass which is known as catabolic state. This state also happens when you are fasting or eating very less and go without food for long time. (more…)— this article is written by a dietitian @ FitHo
Is Flavored Yogurt Healthy
We require 2 teaspoons of sugar in a day if you are looking to lose weight and about 4 teaspoons if you just want to manage your current weight. But don’t just count the sugar consumption in your tea and coffee but all the other sources that you might consuming sugar indirectlylike your sweetened soda’s, colas, candies, sweetened cornflakes and flavoured yogurt. Often diet programs and nutritionist brag about eating yogurt in the diet as it has probiotics, vitamins and minerals, protein etc which promote better health and is low in calories as well. But is flavored yogurt as healthy as non-flavored yogurt?
Flavored yogurt which come in a variety of mouth watering flavors don’t contain the real fruit in it but conatins the pureed form which is high in sugar content. Compare the ingredients of regular yogurt and flavored yogurt to understand the difference in calorie intake. Around 200 gms of flavored yogurt contains 25 grams of added sugar. The extra sugar gets stored in the body as fat and over a period of time this continuous weight gain can cause health complications. The sugar in the flavored yogurt increases the calorie intake by 100 calories for a 200 gm serving.
We are not saying that flavored yogurt is the main reason behind your weight gain. What we mean is that foods like flavoured yogurt are often marketed as health foods. They might be relatively more healthy than the other processed foods but they still are hidden source of high calorie food that are often misunderstood as fat free.
When talking about weight loss it is not just important to eat healthy foods but manage calories either by portion control or choosing healthier options. Sugar provides instant energy and no nutrition. People who have blood sugar problems could experience a sudden increase in sugar levels with flavored yogurt. Instead flavor your yogurt seperately with fruits that you want. Flavored yogurt is also high in sodium content causing water retention in the body and resulting in bloating. (more…)— this article is written by a dietitian @ FitHo