How protein rich breakfast helps you lose weight?
Eating a high protein breakfast can be the secret to weight loss for many. According to one research, it was revealed that people who ate high protein breakfasts with low carbohydrate content, felt fuller throughout the day.
Power of protein
It is an important component of every cell in the body. Your body uses protein to build and repair tissues. The body also uses protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It is one the macronutrients required by the body in large quantities. Though it does not act as a reservoir like fats and carbohydrates do, but our body needs requires a certain amount of protein every day. The requirement varies depending on the amount of physical and brain activity the body goes through.
Protein rich breakfast and weight loss
Protein takes longer than other macronutrients to digest. This means that it vacates the system far later than the other macronutrients. This particular aspect of protein plays an important role in managing ideal body weight. In its connection with hunger, it has been found through various studies that those who eat a protein heavy breakfast feel fuller for longer periods of time and do not binge or crave for junk foods.
The second reason given by recent research by the American Journal of Clinical Nutrition with regard to protein, says that when we consume a protein based breakfast, this macronutrient stimulates the secretion of the gut hormone (called Peptide YY). Peptide YY triggers long-lasting feelings of fullness. In fact, in one Nutrition Metabolism study, dieters who consumed more than 30% of their daily protein intake at breakfast ended up eating nearly 450 fewer calories a day.
Protein rich breakfasts should contain high quality sources of protein such as eggs, low fat paneer/cottage cheese, fish, milk and other dairy products. In order to lead a healthy eating pattern, one should always focus on the very first meal of the day. If that meal contains a bulk of the daily recommended amount of protein, then one can also manage their ideal body weight without bingeing on unhealthy food through the rest of the day.— this article is written by a dietitian @ FitHo
Benefits of Vitamin E
Vitamin E is a fat soluble vitamin which your body stores and uses as needed. But not adding enough healthy fats to your diet can interfere with the digestion of fat soluble vitamins, resulting in deficiencies.
Good sources of vitamin E are nuts, eggs, green leafy vegetables and whole cereals. Vitamin E has many more health benefits but people should try to avoid consuming supplements, and get Vitamin E from natural sources. Supplements are required only when the body is really deficient in
levels of vitamin E. Let’s talk about the importance of vitamin E in our body.
1.Vitamin E acts as an antioxidant which protects the body from free radical damage. It helps to fight various infections and lifestyle diseases. Due to its antioxidant properties, vitamin E helps to reduce spots, stretch marks and reduces acne.
2.Vitamin E also helps to regulate and increase levels of vitamin A in the body. It also acts as an immune booster due to its antioxidant properties, which is why doctors occasionally recommended Vitamin E to cataract patients.
3.Vitamin E is also used for treating diabetes and its complications. It is used for preventing cancer, particularly lung and oral cancer in smokers; colorectal cancer and polyps, and gastric, prostate, and pancreatic cancer
4.Vitamin E also prevents hair loss. It stabilizes cell membranes in hair follicles, contributing to hair growth. Because free radicals sometimes damage hair cells, consumption of vitamin E rich foods is important to control this damage.— this article is written by a dietitian @ FitHo
Healthy Breakfast Ideas
Skipping breakfast can make you feel grumpy and fatigued throughout the day. Taking just 15 minutes to eat something healthy and filling in the morning can improve your mood, energy levels, fitness, and can help in weight management too.
Following are some healthy breakfast ideas to help you get the maximum out of your most important meal of the day.
Oatmeal: What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oatmeal. They have the perfect balance of all macro and micro nutrients. They have cholesterol lowering, blood sugar stabilizing, and bowel strengthening qualities. Add some chopped fruits and nuts to make it a complete meal.
Vegetable Daliya / Broken Wheat: The distinctively nutty grain is versatile, low in calories and loaded with nutrients. It is an excellent source of fibre, is low in fat and is a rich source of complex carbohydrates which keeps stomach full for long. Making a savoury porridge and adding vegetables increases the fibre, vitamins and mineral content making it a well balanced nutrient rich breakfast.
Omelet & Toast: Egg is no doubt a superfood. Egg white consists of good quality protein and the yolk is loaded with anti-oxidants and B vitamins that have been shown in studies to raise HDL (the good cholesterol) and lower triglycerides. Egg yolk also significantly boosts metabolism and fat burning process. A vegetable omelet of 2 egg whites, 1 yolk with whole wheat toast makes a perfect breakfast with all nutrients in appropriate proportions to give you the right start for the day ahead.
Besan Chilla: The nutty flavor and taste of Besan or chickpea flour makes it a tasty breakfast option. Besan flour is naturally higher in protein than wheat-based flours. It is a good source of folate and B6, crucial for growth and development. It also delivers a boost of iron, magnesium and phosphorus. It doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Make the batter for Besan pancake or Chila with curd or milk; add vegetables and pan-grill with minimal oil. Have it with a glass of low fat milk or curd.
Yogurt with Muesli: Muesli and yogurt make one of the perfect food combination and one of the healthiest breakfast meal option too. The crunchy muesli and smooth textured sweet plain yogurt also pack wholesome nutritional goodness apart from a good taste. Plain Muesli is a good source of complex carbohydrates with high fiber content. Yogurt is a rich source of calcium and a good source of protein. Top it with up with some fruits and nuts to increase the antioxidant content and nutritional value.
Fresh Fruit Smoothies: Fruit smoothies are an easy way to nourish your body with essential nutrients. All you need is a blender, fresh fruits, plain yogurt and low fat milk. Smoothies are a good source of fiber and vitamins which help in maintaining a strong bowel and build immunity. The soluble fiber found in fruits helps slow digestion and may help control blood sugar and lower cholesterol. The low-fat dairy contains calcium and vitamin D, which helps your bones stay strong. It also provides protein which makes it a well balanced breakfast meal option. Avoid using flavored yogurts or full fat milk which adds on to calories and fat.
It is better for your health to eat breakfast than to skip it. And it’s definitely better to eat a healthy breakfast, packed with nutrients in appropriate proportions than a breakfast comprising of refined flour, added sugar, excess salt and saturated fat.— this article is written by a dietitian @ FitHo
Top 10 Natural Appetite Suppressants to Keep You Full
Healthy lifestyle is achieved by a combination of a well-balanced diet and regular exercise routine. A balanced daily diet should contain 3 healthy meals and 2 minor in-between snacks. A healthy controlled appetite plays an important role to help maintain a balanced diet and a healthy weight. But you do not need a pill or some kind of a replacement meal powder to suppress your appetite or help control unwanted cravings. Some foods can be healthy and at the same time can act as appetite suppressants, helping you to stay full for longer.
Following is the list of top 10 natural appetite suppressants -
Almonds: These are packed with appetite controlling fibre with ¼ cup almonds providing about 4gms of fibre. They also provide healthy fats, vitamin E, and a fair dose of antioxidants. They help keeping the stomach full for longer and hence in maintaining a healthy weight.
Oatmeal: It contains a wide range of healthy and vital nutrients in appropriate proportions. Half a cup of this superfood provides 5 grams of bowel healthy fibre. It has also been found to increase levels of appetite regulating hormone, hence helping in controlling hunger. A bowl of oatmeal in skimmed milk is a heart and bowel healthy breakfast to kick start your day in the right way.
Water: Often when the body is thirsty we misinterpret the sign as a hunger pang and end up consuming extra calories. The next time you feel you are hungry, start with a glass of water. You might not feel the need to eat. Water also helps you stay hydrated and drinking a glass of water before meals is also a good practice to help control portions.
Apples: An apple is a perfect mid-afternoon snack. Apple contains stomach filling soluble fibre and sugar regulating pectin to help you stay full and also maintain energy levels. Finally, apples require lots of chewing time, which helps slow you down and gives your body more time to realize that you’re no longer hungry. Plus, they just taste good!
Eggs: Eggs contain good quality protein and healthy fats which helps in keeping stomach full for longer. A breakfast with 2 egg whites,1 yolk is found to help control appetite from 24-36 hours.
Lemons: Have a sweet tooth you just can’t control? Try having something sour. A salad with lemon dressing before meal or a glass of lemon water post meals can help you manage your sweet cravings and help you avoid extra calories.
Soup: Studies have shown that those who start their meals with a cup of broth based vegetable soup consume fewer calories during their main course. Also, it is beneficial to maintain bowel strength and gives a healthy dose of fibre, vitamins and minerals .
Green Leafy Vegetables: These are nutrient packed powerhouses which are low in calories and rich in fibre which allows you to enjoy plentiful of these without being guilty of adding extra calories and hence keeping hunger at bay.
Spices: Adding Cinnamon in smoothies and tea, cloves and ginger in vegetable curries can help to control appetite. These spices help stabilize blood sugar levels and the meal is processed slowly hence keep you feeling of full for longer post a meal.
Flax-seeds: They are rich sources of omega 3 fatty acids and stomach filling fibre. Freshly grounded or whole, they can be added to curd, shakes and salads. A tsp of flax-seeds can help you stay satiated and fuelled at the same time.— this article is written by a dietitian @ FitHo
Healthy Omelet Recipe Ideas
Breakfast is one of the most important meals of the day. Eating the right breakfast is even more important than just eating it. The right breakfast foods can help you concentrate, give you energy, prevents you from snacking unnecessarily & not to forget even help you maintain a healthy weight. Eggs are one of the healthiest breakfast options. Besides breakfast eggs can be eaten any time of the day like for lunch or dinner.
Sometimes eating just eggs can be boring. Here are some fun ways of adding flavor through healthy ingredients to your omelet.
Spinach and Garlic Omelet
Serving size – 1
1 Cups of spinach (washed properly)
2 small garlic cloves, minced
Salt and freshly ground pepper
1 egg whole
1 teaspoons extra virgin olive oil
2 teaspoons freshly grated Coriander leaves
Procedure - Heat the pan and add 2 tsp of olive oil pour the eggs into the middle of the pan. As soon as the eggs are set on the bottom, sprinkle the spinach over the middle of the egg. Cook for a minute or two longer. Tilt the pan and roll the omelet out onto a plate.
Nutritional information - 139 calories; 2.38 grams carbohydrates; 7.22 grams protein
Egg White Omelet
Serving Size – 1
1 teaspoon olive oil
2 egg whites
1/4 teaspoon coarse salt
Chopped herbs such as coriander leaves and spinach.
Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy. Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with one or filling with spinach /coriander.
100 calories; 0.05 grams carbohydrates; 12.9 grams protein
Mix Vegetable Omelet
Serving Size – 1
2 teaspoon olive oil
1 egg whole
1/2 teaspoon coarse salt
Chopped herbs such as, chopped tomatoes, beans, carrots, cabbage.
Procedure - Heat oil in a pan. Meanwhile, whisk together egg whites and salt, incorporating a lot of air, which will ensure that the omelet is light and fluffy. Pour whisked eggs into the heated skillet one the pan gets heated. Continue cooking then top with all the sauteed veggies.
154 calories; 4 grams carbohydrates; 8 grams protein— this article is written by a dietitian @ FitHo
Benefits of Eggs – Why Should You Eat Eggs
Eggs are considered to be among the most nutritious foods. Apart from being nutritious, eggs are a super food which contain large amounts of vitamins and minerals. Eggs are loaded with protein and a variety of minerals that are beneficial to the human body. In fact, one egg contains 13 essential nutrients, including protein, choline, folate, iron and zinc. Egg protein is a good source of high-quality protein, providing 6.3 grams of protein, which is equivalent to 13% of the daily dietary protein requirement.
Check some amazing health benefits of
Boosts Brain health: One of the health benefits of Eggs is that are they are a good source of choline. Choline is an important nutrient that helps regulate the brain, nervous system and cardiovascular system. During pregnancy, egg is essential for proper fetal brain development and decreased neural tubes defects.
Promotes Weight Loss: Eggs can help you lose weight by controlling the rate at which your body absorbs calories. When managing your weight, choose foods that provide the maximum amount of nutrition for the least amount of calories. Eggs are of great nutritional value to those trying to lose weight and maintain healthy weight. Health benefits of eggs can lead to weight loss and decrease in waist circumference.
Improve Eyesight: Another health benefit of eggs is that it is helpful in improving eye sight. Lutein and Zeaxanthin are antioxidants found in egg yolk. They are believed to help improve eyesight and reduce the risk of age-related macular degeneration (leading cause of blindness in people over age 65 years) as well as the in risk of cataracts.
Improve Your Cholesterol Profile: Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but latest research studies suggest that eating whole eggs may actually result in a significant improvement in one’s blood lipid (cholesterol) profile – even in people whose cholesterol levels rise when eating cholesterol-rich foods.
Energy Booster: Including protein rich eggs in your diet helps sustain your energy level and curb hunger, cravings and unhealthy snacking. Protein is most filling nutrient.
Prevent Blood Clots: Eating eggs may help lower risk of a heart attack or stroke by helping to prevent blood clots. The anti-clotting egg yolk proteins inhibit clot formation in a dose-dependent manner – the more egg yolks eaten, the more clot preventing action.
Promotes Healthy hair and nails: Eggs promote healthy hair and nails because of their high sulphur content and a wide variety of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if their diets they were previously deficient in foods containing sulphur or Vitamin B 12.
Healthy pregnancy: Choline is an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.
Helps prevent bone loss: Phosphorus is the second most abundant mineral in the body (next to calcium) with 85% found in bones and teeth. Bone loss is not only caused by lack of calcium in the body; it may also be caused by a deficiency in phosphorus as both minerals work together to build strong bones and teeth.
Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life, as well as being easy to cook and tasty.— this article is written by a dietitian @ FitHo
Does Early Dinner Help in Weight Loss
Many diet plans, nutritionist and people recommend eating dinner at 6-7 and eat nothing after that. Is it practical and how long can an average person stick to this routine to lose weight? How much weight can you really lose from this? What happens when you get back to eating at 9 :00 pm?
Broadly metabolism gets affected by three things: quality of food that we eat, how much gap do we give between meals and how much physical activity do you manage to get in your daily routine. A light snack can take you 2 hours to digest and a large meal can take upto 4 hrs to digest. At night our physical activeness reduces and therefore might make the metabolism dip slightly.
We know that metabolism is the rate at which the body burns the food to produce calories for energy and digestion. This rate of metabolism can be accelerated or slowed down with the help of food and exercise. When our body gets food at regular interval it fastens the metabolism as it gets into the mode of sufficient food and digests food faster. The metabolism slows down when the body doesn’t get food when it’s hungry and slows the rate at which calories burn. Also more muscles in the body increase the metabolic rate and exercising and other activities also burn calories which revs up metabolism.
In India where our lifestyle is different along with meal timings, so would dinner at 7 pm work best for us? Usually evening time we like to snack and then eventually have dinner by 8-9 pm. But some people who have early dinner don’t eat the evening snack. To understand the scenario better what if one eats dinner at 7 pm. Then ideally they should sleep by 9-10 pm. This also means the next meal will be at 8-9 am next morning. Eating dinner so early causes a gap of 12-14 hrs between the two meals. This gap results in slowing down the metabolism which essentially makes you start storing calories than actually burning them.
When you are planning your meal for dinner keep it light and simple. Eat less or avoid starchy foods. Eat less of carbs and add protein rich food like eggs, meat, beans, legumes etc. Have your meal 2 hrs before sleeping and avoid mid night munching. Also exercising is important to lose weight. By watching what you eat and exercising you could lose 1 kg a week!
— this article is written by a dietitian @ FitHo
List of Healthy Snacks
Are putting on weight due to snacking? We all know that eating at odd hours leads to weight gain. But how do you deal with hunger pangs without starving yourself. To answer one of the most common dilemmas of how to control snacking we have put together a list of healthy snacks alongside some not so healthy snacks. This is done to explain why you should be eating this and not that.
Before we move on to the healthy vs unhealthy snack list you need to understand snacks are just fillers or small bites. Most people eat snacks like a meal and thats where the problem starts. When one samosa becomes two or one sandwich becomes two sandwiches.
To elaborate a little bit more here are some points to note
While snacking eat slowly and enjoy every bite that you eat. Eating slowly makes you chew the food properly and eat less also. This helps you in managing portion and not over eating.
Don’t snack on empty calories even though you can manage the portion because it will add no nutrition and only calories.
Lets further explain it with an example on how to control your calories better if you are on a weight loss routine. A man weighing 80 kgs and 175 cms would approximately require 2000 calories in a single day. To break it further he would have a daily quota of 250 calories for 2 snacks in a day. While a women weighing 50 kg and 5 feet 2 inches would require approximately 1400 calories in a day and 175 calories each for snacking twice in a day. This means you can divide your snack for once during mid morning and once in the routine evening. But remember snacking includes your tea/coffee/coke/lemonade etc! (more…)— this article is written by a dietitian @ FitHo
Low Calorie Breakfast Options
Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.
You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.
Curd and a fruit: If you are the one who doesn’t like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don’t have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combinationof carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.
Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.
Sprouts with buttermilk : Sprouted seeds, legumes and grains are a cheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.
Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It also helps in keeping bowel movements regular. Approx calories 240 calories.
Nuts and Fruit:Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.
Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement.
You can also use Fitho’s calorie counter to search for your food, calculate its calories and see its full nutrition facts.— this article is written by a dietitian @ FitHo
Resistance Training Tips
No pain, no gain ! Have you read it on some t-shirts, gyms or might have heard weight lifters say it. It is true to gain strength, endurance, build lean muscles and lose fat resistance training is very beneficial. It is simply resistance of the muscles to weight applied on it. More the weight better the results of resistance training would come out to be.
Resistance training can be done with dumbbells, barbells, kettlebells, cables, body weight etc. Some of you looking for quick weight loss, toning your body for summers, weddings or any important occasion resistance training can get you into the shape fast. Being consistent in training the muscles grow with bone mass as well making you stronger and resistance to more force. One basic fundamental of resistance training is progressive overload. The term means that you increase the workload overtime as the muscles get accustomed to the weight and the objective of gaining mass and power.
Tips for resistance training
Motivation: Resistance training pushes you to new limits. Everytime you do resistance training it will test your guts and your resistance to bear the pain and complete the workout. You have to be consistent in following your routine and stay motivated.
Weights: Weights help provide resistance to the muscles and increasing more weight will increase in strength and power and build great muscles improving the physical appearance of the muscles. If you want to tone up your body resistance training could work well for you.
Diet: Muscles require protein to recover from the wear and tear caused by the training. Rich diet with protein rich foods should be included to help the muscle repair fast and grow in strength and mass. Balance your diet with carbohydrates for energy.
Rest: Like us muscles require rest too. As too much resistance makes the muscle tear and wear and thus needs time to repair. Rest is equally important for muscles to grow and resist more stress on it.
Resistance training is a great way to get active. It gets you into shape and makes you all the way more powerful. It is not only with weights but resistance can be offered to the body with elastic bands and other things. Weak people, old people, inactive people looking for a makeover resistance training can get you strengthen up and get going.— this article is written by a dietitian @ FitHo