Eat to lose weight
Weight loss and diets arn’t really about not eating and starving yourself to burn fat. You could eat the same quantity and lose weight. Not eating is unhealthy for our body as it effects the immune system and the body’s power to fight infections and slows down the metabolic rate. Would you rather eat healthy and lose weight or not eat and get unfit.
There are certain foods that are low calorie and some foods provide no calories at all. Our bodies require a certain number of calories per day and eating beyond it would store the calories. Usually when we are eating we give less importance to the calorie intake but rather eat till we feel full. So here are food options that will fill you up and keep the calorie intake balanced and low.
Fresh foods: If you want to eat choose natural food options like fruits, vegetables, cereals and pulses etc. The cheese burgers, pizzas, patties, fried foods, heavy snacks, empty calorie food provide less nutrition and are fattening. 1gm of fat provides a lot more calories than whats carbohydrates or protein provide. So changing your habits and eating healthy food will help you consume less calories,keep you full and fat especially which gets difficult to burn.
Fruits and vegetables Salads (more…)— this article is written by a dietitian @ FitHo
Breakfast Options that are not so Healthy
We have always emphasized on breakfast being the most important meal of the day. Healthy breakfast not only nourishes the body but also is very effective for weight loss. Some people eat unhealthy breakfast which not only adds empty calories but depletes the body of daily nutrition intake. Eating junk food, deep fried, fattening foods will only promote weight gain and keep you feeling heavy and sluggishness all through the day. Let us pin point some of the not so healthy breakfast options that are eaten by most of us and at times even considered healthy.
Corn Toast with cheese: The corn and cheese toast is made of a white sauce batter that has corn and cheese added to it. The white sauce batter is made out of white flour and contains no nutrition, while corn is nothing but starch. Mostly white bread is used as the base of this toast which is again an unhealthy option.
Parantha: Many people have a habit of eating paranthas for breakfast (more…)— 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
Lean Body Tips
You can get lean body as fast as you lose fat from your body and bring fat down to 10% of the body weight. Lean body mass is the weight of bones, organs and muscles in the body other than fat. Reduce the fat on the body and increase the muscle percentage for a leaner body with muscles.
Tips for lean body
Fat: Burn the fat in the body and get the fat percentage below 10%. Reducing fat from the body is important in getting a lean body. Quit eating fattening food and oily food.
Build Muscles: Building muscles will increase the lean body mass and also increase the metabolic rate to burn more fat in the body. Muscles will make the body toned and make you look fitter than usual.
Preloading: It is important to eat according to the body requirement because all the extra calories other than the daily body requirement gets stored as fat. Preload with water half an hour before the meal which will make you eat less along with portion control.
Nutrients: If you are looking for a ripped professional body then you need to balance the intake of protein, carbohydrates and sufficient vitamins and minerals. If there is more carbohydrates and protein in the diet than the body requirement then the extra calorie from them will be stored as fat. (more…)— this article is written by a dietitian @ FitHo
How to Control In-between Meal Snacking
We ensure that most of our meals are healthy. The problem comes when we crave food in between meals. If you feel hungry so often then you certainly need to watch out as eating more food whether healthy or junk leads to weight gain.
The biggest trouble with in between snacking is that one craves something that is satisfying and ready to eat. Unfortunately we dont find having salads or fruits as snacks satisfying enough. While junk food or fattening foods manage to hit the spot, instantly satisfying the hunger pang. Gradually these small food breaks stop having the same satiating effect. After sometime the portion size increases giving way to more food cravings and constant need to eat something Most of the times this snacking is psychological, as in we condition ourselves to feeling hungry even after having proper meals. Here are some reasons and tips to keep the hunger pangs in control, making you eat less.
Untimely Meals: Not having meals on time is a big factor in making you feel hungry at odd times . The body follows no patterns and gets used to giving a call at random times which pushes us to eat more than a usual meal. Time your meals and eat food with high fiber and protein to keep you feeling fuller.
Breakfast: People who don’t have a balanced and satisfying breakfast often find themselves bingeing on odd time. The unsatisfaction of the previous meal makes the mind want for more and eating unhealthy. Have a good nutritious breakfast with satisfying food. (more…)— this article is written by a dietitian @ FitHo
Is Rice Healthy For You?
Everyone seems to be doubtful on whether rice is healthy or unhealthy. Few believe that it is good for people in losing weight and some complain about the sugar content in it. Rice is rich in carbohydrates and is good for instant energy. It has advantages and disadvantages along, but it can be made healthy with a few variations.
Rice is not fattening if you eat it in a small portion in fact it is a good source of vitamins and minerals. These days brown rice is getting popular as a healthier substitute for white rice, as promoted by a few studies around the world. The studies confirm the fact that people who consume brown rice weighed less compared to people who consumed refined grains.
The not so healthy side of rice is that it is high in glycemic index that increases the blood sugar level (more…)— this article is written by a dietitian @ FitHo