Foods You Can Overeat, Occasionally!
1. Garlic: Many people use garlic in their food because this pungent bulb enhances the flavor of your food. But beside this, it has many health benefits. Allicin is a compound found in garlic that has antibacterial and anti-fungal properties. According to the National Institutes of Health, Allicin can lower blood pressure, fight off hardening of the arteries, and reduce the risk of cancer. Also, it has antioxidant properties which help your body fight against free radicals by producing an acid that rapidly reacts with free radicals.
2. 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.
3. Cocoa Powder: Many people think cocoa powder and chocolate as same thing, but they are not. Cocoa is an ingredient of chocolate (chocolate includes milk products, sugar, etc). Pure and unadulterated cocoa powder is a non-fat component of cocoa liquor, made by grinding cocoa beans. It helps in decreasing the levels of cortisol hormones, which induce stress in your body and can hinder your weight loss. One of the best ways to consume cocoa powder is to mix 1 spoon of cocoa powder in a glass of skimmed milk and have it without any added sugar.
4. Coleslaw: You can make your own healthy coleslaw salad consisting primarily of shredded raw cabbage, carrots and other crunchy vegetables. Instead of mayonnaise or cheese dressings, add some pepper and vinegar dressing. One cup of this salad will set you back by just 17 calories and will provide 42 percent of your daily requirement of Vitamin C. Also, it’s loaded with sulforaphane, which is a chemical that enhances the production of enzymes in your body that fight oxidative damage.
5. Salsa: Make your own fresh salsa dip with chopped onions, tomato, pepper, lime and garlic. All these vegetables are low in calories and provide you with vitamin C, folate and fiber. Care should be taken while storing the salsa since it consists of raw vegetables which can act as a growth medium for potentially dangerous bacteria, especially when unrefrigerated.
6. Herbs and spices: Herbs and spices not only add taste and aroma to your food but also reduce the effect of unhealthy fats on your body. Most dried herbs and spices are low in calories, providing about 4 to 7 calories per teaspoon. Some spices are good sources of nutrients such as paprika, which is an excellent source of vitamin A. Parsley is rich in vitamin C, cumin is a source of iron, and caraway seeds even contribute a little calcium to your diet. Other spices with health benefits include cloves, coriander, fennel leaves, mint, nutmeg, parsley, rosemary, and sage – all of which are sources of antioxidants.— this article is written by a dietitian @ FitHo
What is a Weight Loss Plateau and How to Overcome it?
Have you ever hit a weight loss plateau? For weeks you were consistently losing weight on your program, but suddenly your weight gets stuck for a few days. At that point you get discouraged and worried and are willing to try shortcuts like pills, crash diets, etc. or are willing to give up the weight loss program altogether.
A weight loss plateau is actually normal. It is a period of time during which your body weight remains at the same level. The word “weight loss” doesn’t differentiate between changes in fat, muscle and water content.
Here are some tips to follow to help you break through the plateau:
1)Avoid weighing yourself too frequently: It is recommended to weigh yourself just once a week for accurate results. Our weight fluctuates from day-to-day, sometimes several times within the same day. Checking your weight everyday can lead to discouragement and de-motivation.
2)Start exercising: When you exercise, your body flushes away toxins and excess water from your system. It also helps burn fat. It helps you build muscle that burns more calories during rest, and hence further increases your metabolic rate.
3)Keep yourself hydrated: Drinking water in the morning increases the metabolic rate and actually helps promote weight loss. It acts as an appetite suppressant. It fills you up and keeps you away from overeating. You feel less hungry with better control on your cravings.
4)Don’t starve yourself: Your body needs energy and energy comes from the food you eat. Starving yourself kills your metabolism. You will burn body fat, but in order to keep your blood sugar up, your body will turn to your muscle tissue. The body can make glucose from protein, but if you are not getting any protein, it uses your muscles. This further slows down your metabolism.
5)Keep a check on your calorie intake: Swap high-calorie foods for high-fiber and high-water foods to overcome a weight loss plateau. For eg, eating an apple that is high in fiber and water content instead of calorie-dense crackers or soda contributes to low-caloric intake and also keeps your fuller for a longer period.
6)Eat fruits and veggies: Include fruits and veggies in your diet as they are high in fiber with minerals and vitamins. They usually provide a lot of stomach-filling volume, but not a lot of calories.
7)Eat low-fat protein to manage hunger pangs: Protein takes time to digest and hence helps you control your hunger pangs. It helps build muscle and keeps you fuller for longer. The body burns more calories to maintain muscle while at rest, leading to greater fat loss.— this article is written by a dietitian @ FitHo
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
Reading Nutrition Claims Correctly
Whether you are on diet for weight loss, on a muscle gain plan, managing you diabetes, or just looking for healthy food. To know if food is really healthy, you need to know two things: how to read the nutrition labels, and understand the claims that foods make, like ‘low calorie’ ‘high fiber’ and others. We showed you the first. Now, we’ll tell how to decipher claims that a food product makes.
Nutrient content claim is a claim that describes the level of a nutrient contained in a food. Here are the claims and what they mean:
Negative Calorie Diet Foods
All foods contain some calories, so calling something a Negative Calorie Food seems like an oxymoron. But negative calorie foods are for real. So we’ll tell you all about the benefits and side effects, along with clarifying others points around these negative calorie foods and negative calorie diets. Read on to know more about these negative calorie foods..
What is a negative calorie food? Are they for real?
Simply put, any food that creates a deficit of calories is a negative calorie food. All foods contain calories. When you consume them, energy is used in chewing and digesting the food. If the calories burnt from digesting the food is more than that provided by the food itself, its a low calorie food.
Most vegetables (other than starchy vegetables) tend to be negative calorie foods. Below is a list of negative calorie foods.
List of Negative Calorie Foods
Asparagus, Beet Root, Broccoli, Cabbage, Carrot, Cauliflower, Celery, Hot Chili, Cucumber, Garlic, Green Beans, Lettuce, Onion, Radish, Spinach, Turnip, Zucchini
Are negative calorie foods good for health?
As you can see, the negative calorie foods listed above, most of them are nutritious vegetables provided vitamins, minerals, antioxidants and fiber. Also, most of these foods are a part of the Indian diet, so they are easily available.
Should you be a negative calorie diet to lose weight?
Basically, no! Eating a negative calorie diet will create a calorie deficit, but it is much like a crash diet, since it does not provide enough calories. See the side effects of crash dieting. Similarly, negative calorie diets do not provide adequate protein, fat and carbohydrates for your body. Even though many low calorie foods have nutritive value, only eating them is not suggested.
So, how to use negative calorie foods to lose weight?
To use these negative calorie foods to lose weight, eat them along with your regular meals. Ensure you’re getting adequate protein, fat and carbohydrates in your regular meals. For maximum benefits have these negative calorie food either raw, steamed or very lightly cooked. This has 3 benefits:
- It reduces the overall calorific value of your meals.
- Increases your daily nutrition- vitamins, fiber and anitoxidants from the foods.
- Fills you up for longer, so you cut junk food cravings.