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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.

Healthy Sandwich (Cr/freedigital)

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.

You could choose low fat dairy, eggs, seeds and nuts, fruits and veggies as a snacking option.

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
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Low Calorie Lunch Options

Eating meals timely is important to maintain the metabolism. Untimely meals, delayed meals or even skipping meals slows down the metabolism. What happens when the metabolism gets disturbed? Simple, you start putting weight. Everyone tries to start healthy by keeping breakfast options minimal and healthy. But by the time we reach lunch all the work or a busy day takes a toll over our lunch choices. We dont realize eating unhealthy food will only make things worse both in terms of being bad to the body but also adding stress to our lives. Eating processed and junk food leads to high cholesterol, disturbed sugar levels resulting in high blood pressure, hyper-tension and Type 2 Diabetes.

Vegetable Roll (Cr/freedigital)

We suggest why develop bad habits when its as easy to develop good habits. This doesnt mean you have to punish yourself and live only on raw food and water. It means that if you start planning  in advance you can be more conscious while packing lunch at home or eating out.   Here are some healthy lunch options that you could carry it from your home or buy.

Vegetable besan cheela with low fat curd: This chick pea-flour pancake are packed with protein. It can be prepared in no time and at the same time its tasty as well as nutritious. Chick pea is said to be a good source of fiber and many other nutrients and low in fat. One best thing about this Besan Chilla is that it can be pretty much toyed around with to suit different tastes. You can change the veggies you add to it:  mushrooms, green peppers, onions, tomatoes, zucchini, carrots, or spinach. One vegetable chilla gives aroun 120-140 calories.

Paneer/Chicken wheat flour Kathi Roll: Kathi Rolls are hot crispy rotis served with a choice of fillings. Use any combination of vegetables like  paneer, mushroom, soya, corn or green peas to make these vegetarian rolls. For non veg fillings you could use chicken. These rolls are ideal for packed lunches as these are quite easy to prepare, pick and eat.The calories varies according to type of filling, But on an average 1 vegetable kathi roll provides around 195 calories. (more…)

— this article is written by a dietitian @ FitHo

Indian Diet for Weight Loss

Indian cuisine is rich, diverse and balanced. From the spices that are used to cook it to the different vegetables available through the year not only makes the diet packed with essential nutrition but also provides huge variety.

Unlike American or European where large part of their meals consist of pre-packaged cereals or breads an average Indian household is brimming with wide variety of delicious food options like cheela, dalia, poha, upma, stuffed roti and many more options.

As you enjoy the wide variety of Indian food available here are some quick options that can be easily made, are very healthy and can help you lose weight.

Some healthy Indian Diet Options for weight Loss

Khicdi: Dal(Split Pulses) and rice cooked together and generally  eaten with a combination of curd. This indian diet is simple with least spices except salt, turmeric and some herbs for aroma. It contains protein from dal, carbohydrates from rice and is easy to digest and light for the stomach.

Besan ka cheela made of gram flour is usually eaten in combination with curd is a instant, nutritious, low calorie, protein rich recipe ideal for breakfast and snack time . Cheela can be a part of weight loss diet since it is low in calories and also a part of muscle building diet since it is high in protein. Make sure its made in minimal oil and cooked on a non-stick. (more…)

— this article is written by a dietitian @ FitHo

How to Reduce Water Weight

Do you feel bloated sometimes from water retention, and wonder how to reduce your water weight and get rid of bloating? Many people experience the problem of bloating which is an increase of water storage in the body due to some foods and health conditions. Bloating leads to increased weight, bloated feeling and overall feeling heavy. Read on to what causes water retention and know how you can reduce water weight.

Bloated Belly

Reasons for water weight

- High level of Sodium in your body.
– Excess of sugar intake increases the hormone insulin. High level of insulin makes it difficult to get rid of sodium.
– Some medications can make the body store sodium resulting in bloating.
– PCOS, hypothyroid, menopause and other hormonal imbalances.

Tips for reducing water weight (more…)

— this article is written by a dietitian @ FitHo