Antioxidant is another very freely used terms by promoters of wellness, nutritionists and healthy living. What do you really mean by antioxidants and why does our body need them. Lets start from the beginning. Oxygen is the prime ingredient for our body’s metabolism. It is this the process that changes food into the fuel for our body to continue living. While our food is digested with the help of oxygen it releases certain oxidized particles in the body which are also commonly known as free radicals. These free radicals are potentially dangerous and cause cellular damage that can lead to serious diseases like cancer, heart problems, aging etc.
Free radicals are not only created by regular metabolism of food in the system. Factors like pollution, smoking, over exposure to the sun, high cholesterol food further aggregation the production of the free radicals in our body.Therefore it becomes imperative to use enzymes that neutralize the effect caused by free radicals in our body. Antioxidants are the most powerful and effective molecules that help control and destroy these free radicals in the body. Our body naturally has tendency of producing antioxidants but with age, lower immunity system begins to diminish. Fortunately there are many natural resources of antioxidants available in the form of vitamins and minerals. Fruits, nuts, spices and vegetables are the best and most easily available resources. You can reduce free radicals in your body by adding these food groups to your diet.
Here is a list of some food Sources rich in antioxidants
Zinc – Nuts, chicken, beans like kidney beans, chickpea, cashew nut, oats, seafood (mildly)
Selenium – Nuts, chicken, fish, wheat flour,
Phytoestrogens – Soya, flax seeds, nuts,
Probiotic – Yogurt
Spices: Turmeric, cinnamon
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.
Fad diets mostly don’t focus on a balanced diet for weight loss. For instance take low calorie diet. Here they cut off the carbohydrates so that the body outsources it energy from burning fats. Well if the body does take energy from fat then what about the vitamins and minerals from carbohydrates which are fruits, vegetables, cereals and legumes. This kind of diet leads to extreme fatigue and poor nutrition.
To lose weight you need to eat healthy and not stop eating. Our bodies have a daily nutritional requirement for it to function properly. Instead of depleting the body with this nutrition try to ensure you eat a balanced diet.
Most of the popular fad diets have been discovered or created by Americans or Europeans. The food types are obviously different than that of an Indian diet. But this doesn’t mean that a regular Indian diet is unhealthy. There are many regional healthy food options available in our diet. We will help you discover easy to cook, delicious & healthy recipes based on Indian cuisine that will help reduce weight fast.
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. Read more
Eating nutritious food is important, but how much and when to eat is vital too. Staying fit is easier than its perceived to be. Eating the right food at the right time will not only meet your daily nutrition requirement but keep you fuller through out the day keeping you away from all the junk and empty calories we binge on otherwise.
Research shows than men who ate meals with higher amounts of protein than the average meal, when they were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food. This is especially important with regard to the Indian vegetarian diet that can be extremely carbohydrate heavy, with little high quality protein, to ensure long term satiety that protein provides.
Proteins can make you feel fuller for a longer time but this doesn’t mean that you only consume protein. The body requires a balance of protein, carbohydrate and fats.
Few sources of protein for your diet:
Eggs: Eggs are highly satiable and makes you fuller for a longer time and proving vital minerals and vitamins with fat and provides the energy for basic functioning. It takes care of the calorie intake and is healthy for the body.
Fish: It is not only rich in omega fatty acids but provide ample amount of protein to make you feel longer. Some salmon in lunch or dinner or your desired meals will help you stay away from hunger and nourish the body as well.
Sprouts or Beans: For veggie lovers sprouts and beans can be a part of your diet. Eating sprouts in your diet will fill you up and keep irregular food cravings away.
Soy Products: Soy milk offers outstanding nutrition, along with their health benefits. They provide balanced nutrition of high-quality protein and carbohydrates, low in fat with no cholesterol and very low in saturated fat.
Meat & Poultry: Meat and poultry products rank one of the highest for proteins. They contain ample amount of protein and help keeping you feel fuller for a longer period of time.
Add some protein to your diet to keep you feeling a little fuller for a longer time. But ensure that you eat a balanced meal.