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lindafrancois · 6 years

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6 Food Problems in Indian Diet And How Truweight is Solving Them With these Super Foods!

Though general perception is that Indian recipes are largely healthy and that there are no food problems in Indian diets, it is not the actual case.

If Indian cooking was healthy, India would not be the diabetic capital of the world. There are 7 crores diabetic in India and another 20 crores who are pre-diabetic.

India has the maximum number of thyroid patients (10 crores) and around 2.5 crore Indians die of heart attacks every year.

Such a big epidemic of lifestyle disease would not have occurred if we were eating healthy.

To find better ways to eat healthy, you can always drop by to any of the Truweight Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!

Get FREE Weightloss Consultation Today!

Reasons for food problems faced in India

Though our Indian diet plan does not contain sugary and junk food like American diet, there are many food problems in Indian eating habits.

Carbs form the 70% of our diet, which is very high, thanks to rice and wheat. Our Indian recipes are deficient in protein and fiber.

We have stopped consuming the good millets which were quite prevalent few decades back.

Our Indian snacks are probably amongst the unhealthiest in the world. We do not consume exotic super foods, which are dense in nutrition.

Though there are healthy Indian foods available, most of them are health foods for the namesake. Oats biscuit has 2-6% oats.

Corn flakes are sold as health foods; though the fact is that it has a higher glycemic index than even cola. Any product with 1-2% lower fat is sold as diet/lite food.

Even 2 minutes noodles and all kinds of oils are sold under the promise of “healthy”.

Why is our country facing food problem; how can it be solved?

We are facing food problems in India because, in our health food sector, not much innovation has taken place (apart from fooling customers with clever marketing). Until now.

Truweight realizes the seriousness of the problem. For the last 3-4 years, it is constantly researching on how to make genuine healthy Indian food products and Indian recipes.

Its team consist of food scientist from University of Missouri (USA), Ph.D in Food Technology from IIT-Kharagpur and Ph.D in Food Science from DFRL.

Why Superfoods are Important in Daily Diet?

And more than the degree, the passion in the team, has resulted in the most innovative range of health foods in the country.

Let’s look at some of the nature of food problems in the Indian Diet Plan for Weight Loss and How Truweight is finding innovative solutions:

Problem 1: Super Dependence on White Rice

Indian diet, especially South Indian dishes diet is highly dependent on white rice. From curd rice to idli to dosa to poha, everything is white rice.

We are not against rice, but we are definitely against its dominance in Indian plate. People accept that maida is bad because it is refined version of wheat.

But white rice is also refined version of brown rice. We are afraid of saying that white rice is not very good for you, as people love white rice so much.

It would be akin to tell a mother that her son is not cute. We would be boycotted. But so much of white rice is definitely a big big problem when it comes to the Indian diet plan to lose weight.

Our Solution:

We took it as a challenge how to minimize the dominance of white rice from the Indian weight loss diet plan.

A dietitian would typically advise a client to have quinoa (a Popular South American Super Food), as it is a rich source of protein and is a healthy substitute of white rice.

But client would say “It does not suit my Indian taste palate. Plus it is too expensive! I want to have dosa. That’s what we have always had since our childhood.”

Dietitian would not allow her to have dosa, as again it is made of white rice. So, there is a major conflict between a dietitian and a client.

We came up with an innovative solution. Make dosa out of quinoa. It’s like killing two birds with one shot. Clients are happy, dietitians are happy too.

Our dosa does not contain rice at all and contains different varieties of dal and quinoa. As a result, our quinoa dal dosa has upto 200% more protein than traditional dosa.

Not just dosa, we have given a new avatar to our good old idli. Idli has a very high glycemic index, because of white rice.

We made idli with variety of mighty millet and replaced white rice with red rice. Whoa, now a big problem solved! You can try your own Indian recipes on the Indian diet for weight loss day!

Problem 2: Indian Diet is Highly Deficient in Protein

On an average a typical Indian would consume less than 30 grams of protein per day. Whereas the consumption should be more than double of that. Lack of protein is one of the major factors why people’s metabolism go down and people start gaining weight with age.

Our Solution:

It is easy to advise people to have protein rich sources in Indian food recipes. But if people wanted to do it, they would have done it anyways. It’s not easy to change diet drastically.

We thought what if we add protein to our regular foods, so that protein consumption can be increased easily without effort.

So, we decided to convert non-protein sources of food into protein-rich sources. It is akin to adding iodine to salt: simple solution but big impact!

We realized that people love having roti, upma, dosa, snacks, etc. Can we sneak protein into these products? We have been successful in doing so.

Results: our upma has 50% more protein; roti – 50% higher protein; snacks upto 200% more protein; dosa upto 200% more protein and drinks and bar with 6-7 gms of protein per serving.

Without making lot of efforts, our clients are able to increase their protein consumption by 70-100%.

Problem 3: Tasty Snacks are Generally Fried and Unhealthy.

List down the snacks that we consume in India. Samosa, pani-puri, mirchi bhajji, bonda, jalebi, etc. Almost all of the Indian recipes are fried.

If there was a competition for the most unhealthy snacks in the world, India would win a Gold medal!

To give company to the so called weight loss diet Indian snacks, lot of biscuits have mushroomed in the market. It is part of everybody’s life.

But they are high in carb, fat, sugar and very low in protein, fiber. Even the so called healthy biscuits.

Our Solution:

We made a range of healthy non-fried snacks combining super healthy ingredients like high protein legumes, seeds, nuts, quinoa, amaranth, jowar, etc.

You must be thinking that it must be boring and bland. But they are not and can compete with potato chips anyday. You need to taste it to believe it.

Our snacks are the most loved products amongst our clients. They are not just low in fat (upto 70% lower), they are high in fibre and protein upto 200%.

To tackle unhealthy biscuits, we made bars which have 2.5 times more protein, 3 times more fibre and still lower in sugar and fat compared to a biscuit.

It is easy to consume, it fills your stomach and is even tastier compared to a biscuit.

Problem 4: No Nutritional Drink Designed for Adults

Almost all of us have grown up consuming some health supplement (along with milk).

But as adults, we hardly add any health supplement to our milk (and most of us even stop consuming milk, which is problem compounded). The No. 1 reason is because there aren’t any available.

Requirements of adults are quite different from a growing kid. A kid can take a drink with 40-50% sugar, but an adult cannot. Also, an adult requires more of protein, fiber and lot of other minerals, vitamins.

There are few shakes available in the market. Two common problems with them are:

(1) They are either very high in sugar (up to 20-40% sugar) or they have used artificial sweeteners which are even worse.

(2) They are made of soy protein (as soy is cheaper than whey protein).

Our Solution:

We made “Shake a Day” which is made with high protein sources like whey protein. Also, instead of sugar, we have used natural stevia, which is 300 times sweeter than sugar.

So, there is no added sugar or artificial sweetener. It does not just make it as an unique product in India, but probably in the world.

We say “Shake a Day” keeps doctor away. Because it is not healthier than any food, but also healthier than one of the healthiest food: apple.

Compared to an apple, it has 31 times more protein, 12 times more calcium and 15 times more protein. Everyone should make it as a part of their daily lifestyle, even if you are not trying to lose weight.

Problem 5: Indian Diet Lacks Fibre

Lack of fiber is again another problem with Indian diet. An average adult should be consuming 25-40 grams of fiber daily, but we consume much lesser than that.

Fiber helps you keep full, and also absorbs lot of impurities from your body, including fat. Adding more fiber to our diet is one of the easiest things we can do to lose weight.

Our Solution:

We made Tru Fibre, combining best sources of fiber in the world i.e. psyllium husk, gum, basil seeds. Also, we have ensured that we use more of whole grains and retain good amount of fiber in our products.

Problem 6: Healthy Foods Are Not Tasty, Especially Super Foods

Take for example: Sprirulina. It is an algae which is one of the most powerful food on earth.

It is given to every NASA astronaut, as it contains lot of nutrients in a small quantity.

But it tastes horrible. People complaint of the taste for almost all health foods from amaranth to seeds to millet.

Our Solution:

We have worked very hard on making healthy foods tasty. We combined spirulina, wheatgrass with jaljira, so that it becomes a refreshing drink.

People now enjoy the taste of this product and try their own Indian recipes with our products.

We have made very tasty products out of millet, legumes, amaranth, seeds, oats. Unless taste is good, health foods will not be able to become part of your life.

We are constantly working on it even now, to raise bar for us even higher.

Here’s our video that will show you the 4 common food problems in Indian diet and how they can be tackled with superfoods.

Yes, superfoods can be the best answer to all your food problems.

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Conclusion

By making healthy foods tasty and convenient, we are trying to change the way Indians eat with healthy Indian recipes.

Through our products, we give you the Best Super Foods from all over the world: Spirulina, Quinoa, Chia seeds, Amaranth, Foxtail millet, Moringa, Seeds, Nuts, Legumes.

We have done all the hard work, so that you do not have to. You can enjoy your taste and convenience and still eat the healthiest products from all over the world.

We are making India healthier, one serving at a time.

Get FREE Weightloss Consultation Today!

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bestketodiet · 6 years

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Weight Loss Salad Recipe For Dinner – How To Lose Weight Fast With Salad – Indian Veg Diet/Meal Plan

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amaranth-rajgira microgreen-garden cress – aliv/halim salad for weight loss, winter weight loss dinner recipe ideas, thyroid diet (hypothyroid diet) plan for weight loss, diet plan/meal plan to lose weight fast. #weightloss #salad #micorgreens #gardencress This high protein winter weight loss salad is easy to make at home and low in carb and is inexpensive and made with easily available ingredients. I used amaranth seeds which is known as rajgira for the much needed calcium and protein, and the garden cress in the salad made it nutrient dense. Replace your dinner with this filling and healthy salad and lose weight fast especially if you have thyroid, pcos, diabetes, and hormonal issues. The extra virgin coconut oil is a must in this salad and the cooked amaranth makes it a filling and protein rich winter recipe for weight loss. The microgreens makes it a complete nutrient dense meal. INGREDIENTS: how to cook amaranth: 1/4 cup amaranth 3/4 cup water 1/4 tsp pink himalayan salt —– 1 chopped tomato 1 medium cucumber, chopped 2 small carrots, grated 1 medium red onion, chopped 1 tbsp black raisins (the ones with the seeds) 3/4 tbsp pumpkin seeds 1 tbsp cashewnuts or almonds cooked amaranth handful of garden cress microgreens —– salad dressing: 1 tsp extra virgin oilve oil 1/2 of lemon 1/4 tsp black pepper powder 1 green chilli 1 tsp apple cider vinegar 1 clove of garlic ——- this salad recipe will give you a glowing skin, nourishes your hair, prevents hairfal especially because of garden cress, eat light at dinner and get glowing Use salt as minimal as possible. precook amaranth and store in fridge, to use in salad. amaranth is high in protein and calcium, so highly beneficial for women of all ages for bone health and thyroid health. you can use raw veggies like radish (mooli), lauki (bottle gourd), beetroot etc or any seasonal veggies of the place you live in. Extra virgin olive oil and apple cider vinegar helps in fat burning and helps in keeping you fuller and also satiated along with its other heath benefits. This is a super filling weight loss salad and hope you will try this to lose weight. —————- HOW TO MAKE AMARANTH POPCORN: https://www.youtube.com/watch?v=ljLVzRc-8lg —– Quinoa Recipes: WHAT IS QUINOA? does it help with thyroid issues and fat burning? https://www.youtube.com/watch?v=jEG9TXtyNLM HOW TO COOK QUINOA : https://www.youtube.com/watch?v=u7PCwe9tZEI QUINOA STIR FRY: https://www.youtube.com/watch?v=VrxYfsZEfcE QUINOA YOGURT/CURD BOWL: https://www.youtube.com/watch?v=W-TSJlJoeEg QUINOA SALAD: https://www.youtube.com/watch?v=64AG4Ck39UY ——- WEIGHT LOSS SUMMER SALAD RECIPE: https://www.youtube.com/watch?v=FwReoq3_Uis —- APPLE CIDER RECIPES: ACV FOR WEIGHT LOSS: https://www.youtube.com/watch?v=TJ0NFbaIAWc SALAD WITH ACV: https://www.youtube.com/watch?v=hjSk8w-17nk ACV TO BURN FAT: https://www.youtube.com/watch?v=YgRakdpzcPs VEG WINTER SOUP: https://www.youtube.com/watch?v=Wgs_Kg7MFlA ————– Turmeric Tea: https://www.youtube.com/watch?v=prl8f14ppzs

How To Get Flat Belly In 5 Days: https://youtu.be/cu-q6S27AHg Moringa leaves juice: https://www.youtube.com/watch?v=ra8kT2ugHbA How to lose 10 kgs: https://www.youtube.com/watch?v=lyg6XfP5r0M How To Lose Weight Fast – 5 KG: https://www.youtube.com/watch?v=2EHpTEIsqbU Fast Diet Weightloss Smoothie: https://www.youtube.com/watch?v=siGsvo6tzNw

Thanks for watching and don’t forget to LIKE, SHARE & COMMENT!!

XoXo Nisa

DISCLAIMER: Do not have this drink if you are allergic to any of the ingredients or have any kidney disease or on a blood thinning medication.

Pregnant and lactating women should consult their health practitioner before trying out natural home remedies or any remedies in this channel. Those with celiac disease should avoid gluten (wheat, barley, oats, rye etc along with processed foods like cakes, biscuits, cookies etc made with the mentioned grains). This video is only intended for an informational purpose.Readers are subjected to use this information on their own risk.This channel doesn’t take any responsibility for any harm, side-effects, illness or any health or skin care problems caused due to the use of our content or anything related to this..

The content is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are “generally informational” and not specifically applicable to any individual’s medical problems, concerns and/or needs. All the content published on this channel is our own creative work and is protected under copyright law. ©Nisa Homey ALL RIGHTS RESERVED

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from Best Keto Diet http://best.ketodietfactorfiction.com/weight-loss/weight-loss-salad-recipe-for-dinner-how-to-lose-weight-fast-with-salad-indian-veg-dietmeal-plan/%20

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musingsbycj-blog · 7 years

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Healthy Oats Upma Breakfast Recipe http://musingsbycj.com/healthy-oats-upma/ #eatclean #eatright #eatlight #eattolose #healthyfood #healthyeating #healthybreakfast #healthylifestyle #weightcontrol #weightloss #weightlossgoal #dietplan

#healthyeating #eatclean #eatright #weightcontrol #healthylifestyle #healthybreakfast #weightlossgoal #eatlight #healthyfood #dietplan #weightloss #eattolose

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how-to-lose-weight-burn-fat · 7 years

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Wish to drop extra pounds quick? lose 1 kg in a day for a celebration, then do this straightforward full day indian meal/food plan plan to drop extra pounds quick. #dietplan #loseweightfast #lose1kg #nisahomey #recipe #mealplan

Turmeric tea recipe :

Cumin Water:

How To Lose Weight Quick – 5 KG:

Quick Weight loss plan Weightloss Smoothie:

Mango Lassi In a single day Oats: Easy methods to make gentle idli: Easy methods to make sambar: How To Make Roti: ————- Radish/Mooli Sabzi: Radish: 500 gms, cubed Oil: 1 tsp Cumin seeds: half of tsp Kashmiri chilli powder: three/four tbsp Turmeric: half of tsp Salt to style and coriander leaves to garnish. Technique: Warmth oil and add in cumin seeds. Add in chilli powder and change off the flame or else chilli powder will get burnt. Then add within the chopped mooli combine nicely. If the mooli could be very tender it would launch water else add little water and canopy and cook dinner. Add salt. As soon as cooked sprinkle coriander leaves on high. Serve with roti. Left over can be utilized the subsequent day ————————- Idli upma: 2 chilly idlis: Merely crumble with palms Oil: 1-1/2 tsp Mustard seeds: half of tsp Jeera: 1/four tsp Urad dal: 1 tsp Bengal…

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healthybeefly · 4 years

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Oats umpa is a healthy Snack/Breakfast and it is good option for weightloss. Procedure to make:- 1. Heat ½ tsp oil in a shallow frying pan. Add 1 cup quick cooking oats (100 grams). 2. Stir and saute on a low flame till the oats become crisp. Keep stirring continuously so that the oats do not get browned from the bottom. No need to brown the oats. Just some crispness in them is fine. Just about 3 to 4 minutes. 3. Remove oats in a plate or tray and keep aside. Making Tempering For Oats Upma 4. In the same pan, heat 1 to 1.5 tbsp oil. Add 1 tsp mustard seeds. Stir and saute till the mustard seeds crackle. 5. Then add 1 tsp cumin seeds, 1 tsp chana dal, 1 tsp urad dal (optional) and 8 to 10 cashews. Instead of cashews, you can also use peanuts. 6. Stir and saute till the chana dal gets browned. 7. Add ¼ cup tightly packed finely chopped onions. 8. Stir and saute till the onions turn translucent. 9. Next add ½ tsp ginger, finely chopped, 1 or 2 green chilies, chopped (you can also add deseeded broken red chilies or a mixture of both green & dry red chilies) and 7 to 8 curry leaves. Stir and saute for half a minute. Cooking Veggies 10. Then add ¼ cup finely chopped carrots, ¼ cup finely chopped french beans and ¼ cup green peas, fresh or frozen. 11. Stir and saute for 2 minutes. 12. Then add 1.25 cups water. 13. Cover the pan with its lid. 14. On a medium flame simmer and cook this mixture till the veggies are almost cooked. About 8 to 9 minutes. Making Oats Upma 15. Then add the roasted oats. 16. Stir lightly. 17. Add salt as required. 18. Stir very well. 19. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes. 20. Here the oats upma is done and steamed well. If the mixture looks very dry, then you can sprinkle some water and stir again. 21. Then add 1 to 2 tbsp chopped coriander leaves (cilantro leaves). 22. Stir and Serve oats upma drizzled with some lemon or lime juice. #healthyfood https://www.instagram.com/p/CDjk7Foh-7_/?igshid=zybl983jxk9a

#healthyfood

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healthybeefly · 4 years

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Oats umpa is a healthy Snack/Breakfast and it is good option for weightloss.

Procedure to make:-

1. Heat ½ tsp oil in a shallow frying pan. Add 1 cup quick cooking oats (100 grams).

2. Stir and saute on a low flame till the oats become crisp. Keep stirring continuously so that the oats do not get browned from the bottom. No need to brown the oats. Just some crispness in them is fine. Just about 3 to 4 minutes.

3. Remove oats in a plate or tray and keep aside.

Making Tempering For Oats Upma

4. In the same pan, heat 1 to 1.5 tbsp oil. Add 1 tsp mustard seeds. Stir and saute till the mustard seeds crackle.

5. Then add 1 tsp cumin seeds, 1 tsp chana dal, 1 tsp urad dal (optional) and 8 to 10 cashews. Instead of cashews, you can also use peanuts.

6. Stir and saute till the chana dal gets browned.

7. Add ¼ cup tightly packed finely chopped onions.

8. Stir and saute till the onions turn translucent.

9. Next add ½ tsp ginger, finely chopped, 1 or 2 green chilies, chopped (you can also add deseeded broken red chilies or a mixture of both green & dry red chilies) and 7 to 8 curry leaves. Stir and saute for half a minute.

Cooking Veggies

10. Then add ¼ cup finely chopped carrots, ¼ cup finely chopped french beans and ¼ cup green peas, fresh or frozen.

11. Stir and saute for 2 minutes.

12. Then add 1.25 cups water.

13. Cover the pan with its lid.

14. On a medium flame simmer and cook this mixture till the veggies are almost cooked. About 8 to 9 minutes.

Making Oats Upma

15. Then add the roasted oats.

16. Stir lightly.

17. Add salt as required.

18. Stir very well.

19. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes.

20. Here the oats upma is done and steamed well. If the mixture looks very dry, then you can sprinkle some water and stir again.

21. Then add 1 to 2 tbsp chopped coriander leaves (cilantro leaves).

22. Stir and Serve oats upma drizzled with some lemon or lime juice.

#healthyfood

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A post shared by HealthyBeeFly (@healthybeefly) on Aug 6, 2020 at 10:15am PDT

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#Instagram

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lindafrancois · 6 years

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How To Lose Weight in 4 Weeks? Indian Weight Loss Diet Chart & Weight Loss Tips!

Your Indian diet chart can have all these foods in them!

Are you overwhelmed with all the fancy exotic diet plans? Then it’s time for you to follow something that suits you and your lifestyle. It is time to focus on an Indian Diet plan for weight loss. Because let’s face it, although we think Indian meals are healthy there are a lot of loopholes. Therefore, instead of following a diet that is not suitable for you, try one that goes hand in hand with your eating habits.

We will give you insights on what is keeping you fat, the ratio of exercise and diet control you need to have. Plus an expert recommended month long weight loss diet chart plan for Indians.

10 Recommended Indian Diet for Weight Loss Tips

Weight loss is not so difficult and by following the below weight loss diet tips, one can lose weight at ease. The key is to follow the tips diligently.

1. Don’t skip meals

Skipping meals is never going to help you in weight loss. In fact, it will make you starve and you will end up eating something unhealthy that will further hamper your weight loss diet [1].

2. Eat more frequently

Have small meals frequently and regularly. The aim is to never let yourself be hungry. Be it having healthy snacks or fruits, try to eat more frequently.

3. Have home-made foods

Cook food at home so that you can be more attentive towards the ingredients and find healthy alternatives to cooking. For example, you can use lesser oil or bake the chicken instead of frying. [2]

4. Increase the stock of healthy foods

Always make sure that you have enough healthy foods in store so that whenever your hunger pangs strike, you eat something healthy instead of the stored pastries or the pizza leftovers.

5. Add all the food groups into your diet plan

Whenever you are planning a meal make sure you have included all the important food groups like Proteins, Vitamins, Carbohydrates and Good fat. The goal is to follow a balanced diet.

6. Choose smaller plates and bowls

This really works. This has to do with the psychology. According to a new research published in the Journal of the Association for Consumer Research, decreasing the plate sizes can help in reducing the amount of food consumed. Hence a smart and easy trick to eat lesser and lose weight. [1]

7. Don’t go to parties with an empty stomach

Heading towards a party? Eat something healthy and then go. This will let you be half-filled and hence you will gorge the party food lesser. This can help you have fewer alcoholic drinks too.

3 Weight Loss Thumb rules for party Hoppers

Don’t skip meals before part, you will end up eating more

To survive dehydration due to alcohols, keep yourself hydrated throughout the day and even in between your drinks

Prepare your body for the party by eating fresh and raw fruits throughout the day

8. Limit the usage of sugar and salt

Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt should be taken in moderation. While excess sugar may affect blood sugar levels, excess salt may cause water retention and these contribute to weight gain.

9. Eat more fruits & vegetables

In order to make your meals more filling, you can add fruits and veggies to them. This is a way to twist your dishes in the most healthy manner.

10. Avoid zero carb/restricted diet plans

Don’t fall into the traps of restricted diet plans such as zero carb diet. Our body needs nutrients from each of the food groups. So cutting any of them out will only stop us from enjoying their benefits.

Most of the weight loss diet plans provided online or by certain nutritionists look at curing the symptom and not treating the root cause of weight issues.

Hence it is highly advised that you consult a trained professional on how to lose weight. Here is a start, you can consult one of Truweight’s nutritionist, absolutely FREE! Ask your doubts and get solutions.

Get FREE Weightloss Consultation Today!

Tried everything and Now Tired of it? Why Aren’t you Losing Weight?

Are you blaming your lazy lifestyle and lack of exercise? Planning to run or jog away from the weekend indulgence or a cheat on your diet chart to reduce weight? Or have you scheduled an hour-long yoga session to work off the guilt from the unhealthy addition to the otherwise healthy Indian diet?

Well, we have a surprise for you, research is out about how exercise is not the be all and end all of the weight loss.

“Turns out, you can’t outrun a bad diet! It will exact revenge on your belly and hips eventually.”

Sheuli Bhatia stands strong as the winner of Miss India Sparks 2016

You may scoff at this wisdom, but take the instance of beauty pageant winner Mrs Sheuli Bhatia. Her asthma made it difficult to work out hard but she was already enrolled in the Miss India International pageant.

Even she had thought that she could burn off a bad diet by light exercise. That is until she realised diet is what contributes to 70% of weight loss! Read her full weight loss story here.

Numerous studies on how to lose weight have now lifted the curtains on how much contribution does running on the treadmill till death has on weight loss versus diet chart to lose weight! Ok here’s how it works.

Weight loss is believed to happen when energy spent (calorie-obsessed freaks call it burning calories) is more than the energy consumed (in the form of food, something tweaked in the Indian weight loss diet plan).

However, there are 3 components of energy expenditure

Basal metabolic rate (BMR)

Energy used for digestion of food or thermic effect of food

Physical activity

Research finds that BMR is responsible for 60 to 80% of energy expenditure, another 10% by digestion which leaves only 10 – 30% of energy or calorie burn by physical activity.

Hence exercise which has been revered as ‘the’ solution for weight loss’, only accounts for small changes in weight. We have an entire article dedicated to this age-old tussle backed with research. Read which should you prefer for weight loss, exercise or diet?

Hey, we are not negating the effect of exercise on health. Research finds that exercise helps reduce the risk of type-2 diabetes, stroke, cardiovascular conditions, blood pressure and other lifestyle ailments. So keep exercising, it is not going waste.

So how to lose weight? Adopt well-planned Indian weight loss diet recipes!

Nutritionist Recommended Weight Loss Tips

As highlighted in this detailed blog by Vox, avoiding high-fat foods; restricting calorie intake; regularly weighing, and moderate physical activity helps weight loss and eventually weight management too.

So have you been doing all this? If you aren’t and banking only on exercise then your weight loss will indeed be slow. Go get an Indian diet plan for weight loss from a nutritionist. Here’s a free consultation on how to lose weight from one of Truweight’s nutritionists, all for free!

“Bottom line: Exercise or physical activity only brings about SMALL changes in weight. Do not gloss or obsess or tailor a weight loss plan solely around exercise. In fact exercising has its own line of benefits on lifestyle conditions and hence important too! Rather get a diet chart for weight loss and stick to it”

We still recommend these 8-minute complete body workout exercises to keep you in good health and to help reduce belly fat.

Practise this along with the expert recommended weight loss diet plan given below and you are sure to succeed!

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Expert recommended Indian Diet Plan for Weight Loss in 4 Weeks*

Our expert recommended Indian diet plan for weight loss is a safe and a sure way to lose weight!

Week 1: Weight Loss Diet

Early morning: 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.

Breakfast: Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.

Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai

Pre-lunch: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog

Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd

Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk

Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel

Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup

Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk

Week 2: Weight Loss Diet

Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts

Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice

Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.

Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta.

Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.

Snack: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.

Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.

Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.

Get FREE Weightloss Consultation Today!

Week 3: Weight Loss Diet

Early morning: 10 Spirulina or green leafy veggie juice + 1 fruit of your choice

Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.

Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix

Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd

Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.

Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Post-dinner (if you are up late): 1 glass of whey protein shake

Week 4: Weight Loss Diet

Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.

Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar

Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice

Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad

Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.

Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink

Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.

Post-dinner (if you are up late): 1 glass warm milk.

Indian Diet Plan Chart by Truweight

*Disclaimer: This is a general diet plan and should not be confused for a specific weight loss recommendation for people with complex health conditions. We suggest you visit a nutritionist for an in-depth health analysis and a weight loss plan. Everyone differs in terms of their metabolism and hence may react differently to this diet too.

Weight loss Tips to follow the above Diet Chart

Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing. For more information on how to lose weight through superfoods, read this

Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first. It is a proven natural way to fill up stomach and preventing yourself from gorging later.

Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch

Ensure all your meals have a protein source. If any meal is lacking in it, throw in an egg or dal preparation.

Whey protein shake helps in meeting your protein recommendations. Read why we choose whey protein as a snack in detail here.

1 day of the week can be designated as a cheat day. It will help you get back on your Indian diet chart for weight loss!

On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite-sized portion to simply curb the craving.

Never at any point during the diet, starve yourself. There are evidence that starvation, in fact, leads to overeating.

Remember, short-term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested to lose weight.

Followed the weight loss tips and diet chart strictly but still not losing weight? You need to understand why your weight loss gets resistant!

Weight loss for female

Apart from following the above-generalized diet chart, for female audiences, here are a few bonus tips

Since women are more to stress[1], try to calm down before undertaking any diet plan.

Hormonal issues like PCOS, Hypothyroidism in women bring weight gain. So, keep a check on your hormonal influences.

Shop smartly while buying groceries.

Take up exercises while watching your favourite serials.

Find me time and try to keep yourself happy.

Always remember, a well-balanced diet is not just for weight loss but it can also be a way to retain your beauty.

The food that we eat is source of vitamins and minerals that are quintessential for better skin and hair.

So when you are looking for a diet chart for female, you must know that it will be an added help for improving different skin and hair issues. A healthy diet chart for females is hence the key to glowing skin. [2]

5 Demons Slowing Down Your Weight Loss

Our Nutritionists after research debunked the most common couch-potato-no-exercise-hence-obese myth right there!

So what are these 5 and how to lose weight by fighting against them? Have a look at this video for clarity.

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1. Hormones

Remember when you are hungry but actually angry? There is a term for that called hangry! The anger is an emotional or mood specific response to hunger, something controlled by hormones.

So when hunger can make you angry, imagine what would be actually transpiring inside. Any Indian weight loss diet plan cashes in on this and makes you eat often to prevent hormone and enzyme spikes.

It is proven that hormones can either make you fat or even result in weight loss. Ever heard of leptin, ghrelin, stress hormone, thyroid hormones, insulin? Well, all these form a complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage pattern and places!

Sounds freaky, doesn’t it? Well, the good part about it is, you could influence some of them (for example insulin, stress hormones etc.) with a good dieting chart. Look up interesting Indian weight loss diet recipes at the Truweight blog.

2. Vitamins and minerals in the diet

Miss them and you miss weight loss goals. So you thought that burger hurts your waistline by only helping you pile on the calories? Well, think again! Studies are abounding that find nutrients such as vitamin D, calcium, B-complex vitamins can influence your weighing scale readings.

Time to look at food in a more wholesome manner (like a healthy Indian diet) than just calories, cheese, butter, oil, fat etc!

3. Toxins in your belly giving your weight loss a toss

What are toxins? Everything around us; be it the pollution, smoke, food colours, food additives, plastics etc are all toxins and one of the obesity causes.

Research finds that excess exposure to toxins make our body store it in small fat pockets. Yes, that is fat and toxins being stored in the body.

4. Sleepless and lose weight less

If you sleep less then your body tries to cope up with the related exhaustion in multiple ways. By increasing secretion of stress hormones, making you susceptible to infections among other things. The result, weight gain. Want to ? Try these exercises to sleep better.

5. Stress- The big baddie in the weight loss world

Stress is like this enemy which weakens your body from all angles. Not only does it release hormones which result in fat storing but you tend to reach out to sugar and salt-laden foods to comfort yourself.

So even if you’re on any Indian diet plan to lose weight, lack of sleep can still keep you fat. Read more about these 5 lesser known causes of obesity and how to tackle them here.

How to lose weight if you are behind pills and potions?Just a Weight Loss Notion

Stop trusting fake weight loss pills and other quick weight loss options

Please don’t tell us that in your search for a weight loss diet plan you fell for all that gimmicks. Did you buy yourself those shiny ‘No-Fat / Lose-Fat’ pills? If weight loss is still eluding you then you should gauge the effectiveness of these so-called magic pills.

Did you know, none of these companies selling these weight loss products has serious long-term studies on how to lose weight naturally?

Additionally, the limited research there is about these overnight weight loss ingredients finds subjects losing at best only a kilo. With no follow-up, those people would have fast regained that lost kilo making all this a lost cause.

Get FREE Weightloss Consultation Today!

We don’t blame you, weight loss industry would be one of the biggest con industries. With so many myths and lies floating around, weight loss has become a marketing battleground.

We tried enlisting some common myths. Read all about the common weight loss myths and why are they so!

Planning to Join a Weight Loss Establishment?

We applaud your commitment but don’t get robbed blind. So if you have weight loss on mind, looking for a good weight loss diet and plan to join an establishment?

Then we strongly suggest you ask these 5 important questions before you join any weight loss clinic.

So there you go, a detailed Indian diet plan for weight loss, for all you weight loss and weight management enthusiasts there. We hope your search for the perfect answer and the perfect body ends here!

Recommended:

7 Days Diet Plan & Effective Tips to Reduce Belly Fat

10 Amazing Ways to Maintain a Balanced Diet Chart

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lindafrancois · 6 years

Text

19 Supremely Tasty and Healthy Office Snacks | Weight loss tips for office workers!

What among these describes your office atmosphere: elaborate luncheons, frequent parties, meetings peppered with tasty evening snacks; or long drab working hours, high-stress deadlines, and frequent travel?

Either way, the scenario doesn’t make for a good weight loss set up!

While you may think office and weight loss don’t work hand in hand, you are in for a surprise! You can work long hours and still maintain your diet. All you need to know is about the right healthy office snacks to keep up your health quotient at work.

Ask a Truweight Nutrition Coach, for FREE! Really! Click the link and get started.

Get FREE Weightloss Consultation Today!

Even if you get a working person’s diet plan carefully crafted, a big part of the weight loss success depends upon the snacking times. Because we usually don’t indulge in full-fledged meals at work, it is our healthy office snacks that can do the health trick!

So if you are wondering how to lose weight with a desk job, here is our nutritionist recommended 19 super tasty and healthy Indian office snacks for work you can munch on.

Trail mix or a mix of dried fruits and nuts.

Muesli or high-fibre, bran-based breakfast cereal.

The low on sugar, low on fat, high on fibre (preferable to have oats and nuts) granola bars.

Roasted peanuts.

Mixture with roasted pulses such as moong, chole etc.

Low on oil khakhra

Sesame or peanut chikkis

Oatmeal biscuits

Healthy ladoos containing flax seeds or protein rich nuts.

Low-fat unflavored yoghurt.

Fruits like apple, papaya, watermelon, strawberries among others.

Roasted or caramelised puffed lotus seeds (Phool makhana).

Some homemade snacks such as poha, upma, dhokla all made with lots of vegetables.

Vegetable whole grain sandwiches.

Green tea

Flavoured and mildly salted buttermilk

Mineral water and occasionally flavoured non-sweetened water.

Fresh unsweetened fruit juice

Coconut water

While many of you busy bees might end up catching a ‘working lunch’ or a ‘working snack’, we highlight some pros and cons about office desk snacking.

Get FREE Weightloss Consultation Today!

Perils of Workstation Snacking or Lunching for Weight Loss

Do these look like your office snacks?

Those grabbing lunch or a snack on the desk tend to eat faster than usual.

Eating faster would most likely mean ingesting more food than actually needed. Most probably, the choice of lunch/dinner is not healthy.

Eating while working most likely constitutes mindless eating. Your brain isn’t fully aware of the satiety cues and hence you are most likely to consume more foods and energy.

Nutrition and weight loss definitely goes for a toss.

Most of the time boredom motivates snacking on the desk. This equals to poor choice of foods, extra calories and overall extra intake of foods.

A French study is a testament to the perils of workstation snacking or lunching. In the study, young men were fed a high carbohydrate or high fat snack close to 3 hours before meal (lunch/dinner) time.

Come meal time, they ended up consuming the same number of calories they consumed on days when they didn’t have the snack. Weight loss, for them, would be a lost cause.

“Your office life could be prepping you up for a fat paycheck and an even fatter waist!”

Leave alone diet plans for busy people, if you are still thinking what is the best way to lose weight sitting at the desk for 8 hours, then here are 5 simple weight loss for the workplace. Club these along with a bunch of healthy office snacks, and you are all set to maintain fitness, even at work.

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Workstation Snacking can also have Weight Loss Positives!

Ok, we could have offended the busy bee in all of you by pointing out the negatives of snacking on your desk if you are aiming for weight loss.

But all is not bad. In fact, if healthy snacks and meals are chosen and eaten correctly, then you can make the best of your busy schedule for your health too! Here are the benefits:

Constant snacking on healthy diet snacks could up a sedentary metabolism!

Yes, the body has to work hard to digest, absorb and then transport the nutrients everywhere. Actually, 5 to 10% of the energy is dedicated to all these activities. In scientific terms, it is called ‘Thermic Effect of Food’.

The right kind of snack (read: healthy office snacks) could help you work better.

Fibre-rich snacks help in slowly releasing glucose, much required for the fatigued brain!

Keeps hunger pangs at bay.

Also, keeps you from getting hangry (anger caused by hunger). So you work better and don’t snap at colleagues. It also helps keep away acidity and other discomforting symptoms at work. Choosing to snack on healthy foods has its benefits.

Now that we have shown you both sides of the coin, what do you think could be the solution? Be a misfit and not attend the office soirees or simply call it quits on the high-stress, high-flying job? You needn’t do both. All you need to do is equip your workstation with some healthy snacks!

Healthy Office Snacks 101 for Effective Weight Loss!

Here is a quick video that enlists all the healthy office snacks, perishable or nonperishable that you can stock up in your office drawer.

youtube

The answer to how to lose weight with a desk job can be answered by these nonperishable items on your desk!

Trail mix or a mix of dried fruits and nuts.

Muesli or high-fibre, bran-based breakfast cereal.

The low on sugar, low on fat, high on fibre (preferable to have oats and nuts) granola bars.

Roasted peanuts.

Mixture with roasted pulses such as moong, chole etc.

Low on oil khakhra

Sesame or peanut chikkis

Oatmeal biscuits

Healthy ladoos containing flax seeds or protein rich nuts.

Perishable Items which you could Carry with You!

Fruits are your best bet as weight loss snacks

You could mix and match the dry items with the perishable ones. It provides more variety and sometimes, better vitamin and mineral profile. After all, snacking is not just about weight loss right!

Low-fat unflavored yoghurt.

Fruits like apple, papaya, watermelon, strawberries among others.

Roasted or caramelised puffed lotus seeds (Phool makhana).

Some homemade snacks such as poha, upma, dhokla all made with lots of vegetables.

Vegetable whole grain sandwiches.

Healthy Recipes to try: High-Protein Dosa; Gluten-free wraps

Oh, Let’s Not Leave the Beverages Behind.

Can drinks and juices also cause weight gain? The answer is a big YES!

Green tea

Flavoured and mildly salted buttermilk

Mineral water and occasionally flavoured non-sweetened water.

Fresh unsweetened fruit juice

Coconut water

So now you are armed with information about healthy office snacks that are actually your weight loss allies. With these smart office snacking tips you can lose weight with a desk job.

Do not forget, physical activity is important to lose weight too! To help you, we have drafted a Weight Loss Exercise Calendar for you. Follow it now!

Recommended Read: 18 easy ways to lose weight fast!

The post 19 Supremely Tasty and Healthy Office Snacks | Weight loss tips for office workers! appeared first on Blog.

19 Supremely Tasty and Healthy Office Snacks | Weight loss tips for office workers! published first on https://dietariouspage.tumblr.com/

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lindafrancois · 6 years

Text

19 Supremely Tasty and Healthy Office Snacks | Weight loss tips for office workers!

Either way, the scenario doesn’t make for a good weight loss set up!

Ask a Truweight Nutrition Coach, for FREE! Really! Click the link and get started.

Get FREE Weightloss Consultation Today!

So if you are wondering how to lose weight with a desk job, here is our nutritionist recommended 19 super tasty and healthy Indian office snacks for work you can munch on.

Trail mix or a mix of dried fruits and nuts.

Muesli or high-fibre, bran-based breakfast cereal.

The low on sugar, low on fat, high on fibre (preferable to have oats and nuts) granola bars.

Roasted peanuts.

Mixture with roasted pulses such as moong, chole etc.

Low on oil khakhra

Sesame or peanut chikkis

Oatmeal biscuits

Healthy ladoos containing flax seeds or protein rich nuts.

Low-fat unflavored yoghurt.

Fruits like apple, papaya, watermelon, strawberries among others.

Roasted or caramelised puffed lotus seeds (Phool makhana).

Some homemade snacks such as poha, upma, dhokla all made with lots of vegetables.

Vegetable whole grain sandwiches.

Green tea

Flavoured and mildly salted buttermilk

Mineral water and occasionally flavoured non-sweetened water.

Fresh unsweetened fruit juice

Coconut water

While many of you busy bees might end up catching a ‘working lunch’ or a ‘working snack’, we highlight some pros and cons about office desk snacking.

Get FREE Weightloss Consultation Today!

Perils of Workstation Snacking or Lunching for Weight Loss

Do these look like your office snacks?

Those grabbing lunch or a snack on the desk tend to eat faster than usual.

Eating faster would most likely mean ingesting more food than actually needed. Most probably, the choice of lunch/dinner is not healthy.

Eating while working most likely constitutes mindless eating. Your brain isn’t fully aware of the satiety cues and hence you are most likely to consume more foods and energy.

Nutrition and weight loss definitely goes for a toss.

Most of the time boredom motivates snacking on the desk. This equals to poor choice of foods, extra calories and overall extra intake of foods.

Come meal time, they ended up consuming the same number of calories they consumed on days when they didn’t have the snack. Weight loss, for them, would be a lost cause.

“Your office life could be prepping you up for a fat paycheck and an even fatter waist!”

youtube

Workstation Snacking can also have Weight Loss Positives!

Ok, we could have offended the busy bee in all of you by pointing out the negatives of snacking on your desk if you are aiming for weight loss.

But all is not bad. In fact, if healthy snacks and meals are chosen and eaten correctly, then you can make the best of your busy schedule for your health too! Here are the benefits:

Constant snacking on healthy diet snacks could up a sedentary metabolism!

The right kind of snack (read: healthy office snacks) could help you work better.

Fibre-rich snacks help in slowly releasing glucose, much required for the fatigued brain!

Keeps hunger pangs at bay.

Healthy Office Snacks 101 for Effective Weight Loss!

Here is a quick video that enlists all the healthy office snacks, perishable or nonperishable that you can stock up in your office drawer.

youtube

The answer to how to lose weight with a desk job can be answered by these nonperishable items on your desk!

Trail mix or a mix of dried fruits and nuts.

Muesli or high-fibre, bran-based breakfast cereal.

The low on sugar, low on fat, high on fibre (preferable to have oats and nuts) granola bars.

Roasted peanuts.

Mixture with roasted pulses such as moong, chole etc.

Low on oil khakhra

Sesame or peanut chikkis

Oatmeal biscuits

Healthy ladoos containing flax seeds or protein rich nuts.

Perishable Items which you could Carry with You!

Fruits are your best bet as weight loss snacks

You could mix and match the dry items with the perishable ones. It provides more variety and sometimes, better vitamin and mineral profile. After all, snacking is not just about weight loss right!

Low-fat unflavored yoghurt.

Fruits like apple, papaya, watermelon, strawberries among others.

Roasted or caramelised puffed lotus seeds (Phool makhana).

Some homemade snacks such as poha, upma, dhokla all made with lots of vegetables.

Vegetable whole grain sandwiches.

Healthy Recipes to try: High-Protein Dosa; Gluten-free wraps

Oh, Let’s Not Leave the Beverages Behind.

Can drinks and juices also cause weight gain? The answer is a big YES!

Green tea

Flavoured and mildly salted buttermilk

Mineral water and occasionally flavoured non-sweetened water.

Fresh unsweetened fruit juice

Coconut water

So now you are armed with information about healthy office snacks that are actually your weight loss allies. With these smart office snacking tips you can lose weight with a desk job.

Do not forget, physical activity is important to lose weight too! To help you, we have drafted a Weight Loss Exercise Calendar for you. Follow it now!

Recommended Read: 18 easy ways to lose weight fast!

The post 19 Supremely Tasty and Healthy Office Snacks | Weight loss tips for office workers! appeared first on Blog.

19 Supremely Tasty and Healthy Office Snacks | Weight loss tips for office workers! published first on https://dietariouspage.tumblr.com/

0 notes

lindafrancois · 6 years

Text

10 Healthy Seeds for Weight Loss!

Reviewed By, Shanumukha Priya M-Phil, Food Science & Nutrition

Did you know, eating seeds can also result in weight loss? Yes, you read it right, we are talking about seeds for weight loss!

If you find nuts hard to digest then seeds extracted from fruits, flowers and vegetables can be a healthy alternative.

You will be surprised to know that seeds provide protein, host of minerals and monounsaturated fats. Seed coats (outer covering) are rich in fibre.

How to derive the best out of your seed?

Eat them RAW. Roasting/heating may result in loss of essential nutrients.

According to studies, eating seeds, which are good sources of nutrients, can help you lose weight and keep heart diseases & accumulation of LDL cholesterol in check.

Seeds for Weight Loss & Other Health Benefits

Besides weight loss, seeds are powerhouses of nutrients and hence, you should include them in your diet. From flax seeds to pumpkin seeds, here are the different health benefits that these seeds come with.

1.Flax seeds

Flax seeds

Flax seeds are powered with high content fibre and protein. It fills you up with very little calories and promotes healthy digestion.

It is is a rich source of plant-based omega-3 fatty acid which is capable of regulating the insulin level in the bloodstream.

Flaxseeds are also known as linseeds are the richest sources of plant-based omega-3 fatty acids known as called alpha-linolenic acid (ALA).

Flax seeds help in reducing belly fat by increasing thermogenesis ( a process by which fat is burnt). It perfectly balances the hormones which contribute to weight loss.

The fibre in flaxseed promotes healthy bowel function. Additionally, the soluble fibres in flax seeds can lower blood cholesterol levels, reducing the risk of heart attack and stroke.

How to eat it?

Ground flaxseeds are the healthier than whole flaxseeds, as whole seeds are more likely to pass through your intestinal tract without getting absorbed.

Grind the flax seeds and sprinkle in salads, soups, buttermilk, various kinds of rice etc. Drink plenty of water after taking the flax seed powder.

“Note of Caution: Grind one cup of flax at a time and refrigerate the powder immediately and try to use it up within a week.”

How much to eat it?

One tablespoon of whole flaxseed contains as much fibre as half a cup of cooked oat bran. Consume 1 tablespoon of grounded flaxseed two to three times a day.

2.Quinoa seeds

Quinoa is often mistaken as whole grains because of its nutritional values. These seeds can be considered as one of the healthiest foods in the world.

It is loaded with amino acids, proteins, fibre, magnesium and zinc. It is naturally gluten-free and low in glycemic index making it a good contender among the healthy seeds for weight loss.

How to eat it?

Quinoa can be prepared and served in a similar way as rice and can be eaten in upma, variety rice, filler in rolls, burgers etc.

Get FREE Weightloss Consultation Today!

How much to eat it?

Eat one cup of cooked quinoa in a day for weight loss.

3. Pumpkin seeds

Pumpkin Seeds

Pumpkin seeds for weight loss is an excellent source of zinc that triggers healthy metabolism and muscle building.

It also regulates the sugar level in the bloodstream. The rich protein content in the seed enables a healthy digestive tract, avoiding constipation.

Importantly, it promotes alkalinity by neutralizing acidity.

Moreover, the magnesium and calcium nutrient can slow down the bloating.

How to eat it?

Roast the pumpkin seeds and it can be served as healthy snacks.

How much to eat it?

Eat 1 to 2 tablespoons of pumpkin seeds a day for healthy weight loss.

4. Chia seeds

Chia Seeds

While seeds are healthy, chia seeds are in a different league altogether. It’s packed with omega 3 fatty acid, iron, magnesium, and potassium among a lot of other micronutrients.

The rich fibre content in chia seeds helps to absorb water in large quantity. This forms a gel-like substance that makes you feel fuller for longer. Consuming chia seeds helps to boost your energy level.

How to eat it?

Whole seeds should be soaked in water overnight before consuming.

How much to eat it?

For adults, 15-20 grams of Chia seeds is advisable, whereas, children between 10 to 18 years can have 10 grams of chia per day.

5.Sesame seeds

Sesame Seeds

Sesame seeds are mostly used as toppings and dressings for meals. It has 5 main nutrients: fibre, zinc, magnesium, calcium and vitamin E.

The fibre along with minerals in sesame seeds aids strong metabolism. And that’s not all, its wonderful taste and aroma can redefine any dish.

How to eat it?

You can sprinkle these nutrient-rich seeds liberally over your cereals, rice, noodles or any other dishes at mealtime. You could even mix them with your yoghurt or smoothie for a rich nutty flavour.

How much to eat it?

You can consume 15 to 25 grams of sesame seeds.

6. Watermelon Seeds

Watermelon seeds are a fairly decent source of micronutrients namely iron and zinc. Much surprisingly, these micronutrients are highly bioavailable in watermelon seeds.

For every 24 grams of watermelon seeds, you get 1 gram of protein. Due to their fibre and micronutrient content, they reduce the risk of heart disease, keep blood sugar in check and boosts immunity.

How to eat it?

All technical information apart, watermelon seeds can be eaten raw or simply sun-dried. Seeds are versatile and their nutty flavour is definitely a bonus.

They could make a wonderful garnish on salads, muffins, baked bread; incorporate them in chutneys/sauces, or consume them as after-mints.

How much to eat?

You could consume ¼ teaspoon every day.

7. Hemp seeds

Hemp Seeds

Hemp seeds are stress busters and being happy is healthy! These are great providers of omega 3, which is perfect for burning your body fat.

Iron and magnesium help to get rid of love handles (waistline). Hemp also acts as an antioxidant, thereby, controlling inflammation.

How to eat it?

Hemp seeds can be consumed as whole by lightly toasting them (remember not to roast them) and adding them to smoothie and salads. However, it can also be eaten as snacks.

How much to eat it?

Including 4 tablespoons of the hemp seeds in the breakfast will help curb excess hunger the entire day.

8. Muskmelon seeds

The fruit, widely known as cantaloupe, has seeds that provide omega-3 fatty acids in the form of alpha-linolenic acid.

The seeds of this fruit are popularly eaten as a snack after sun-drying not just in Asia but also in many parts of Central and South America.

How to eat it?

Well, forget cornflour or any flour for thickening soups or curries! Instead, use a mashed paste of muskmelon seeds for the same purpose.

Many traditional recipes call for using muskmelon seeds. Look carefully at the commercially sold after-mints (saunf varieties) and you will spot this little nutritious fellow staring right back at you

How much to eat?

Serve yourself a teaspoon of muskmelon seeds every day for good health.

9. Sunflower seeds

Sunflower Seeds

Sunflower seeds are counted among one of all time healthy snacks. It offers incredible health benefits. The presence of vitamin B accelerates the fat-regulating mechanism.

It’s also rich in vitamin E and has antioxidant properties that actively combats free radicals and keeps inflammation at bay.

These seeds control anxiety and reduce the excess release of cortisol- the weight gain promoting hormone.

How to eat it?

You will get these benefits only when you eat them raw, and not roasted.

How much to eat it?

Eat one tablespoon of raw sunflower seeds every day for best benefits.

10. Watercress seeds

Although the name sounds really fancy and western, watercress seeds have been used since time immemorial in traditional recipes.

They are actually nature’s potent iron capsules if I can say so! Notice, how pregnant women are fed laddoos which may look unappetizing? Watercress forms one of the main ingredients as it helps in breast milk secretion.

The watercress greens boast of an impressive nutritive profile, you can then imagine what the parent seed will contain. Consume watercress seeds for your fill on vitamin A, antioxidants, calcium, potassium, magnesium and many more nutrients.

How to use them?

Watercress seeds can be incorporated in parathas, ground and used in wheat flour to make rotis, soups, salads.

It can be used to make jaggery sweetened laddoos, in low-fat milk kheer (payasam) too. Make sure you keep a check on the sugar and fat when preparing these desserts.

How much to use them?

You can use up to 1 teaspoon a day.

“ Surprise Surprise!

Truweight’s Seeds Cocktail is named so for a reason! With an eclectic blend of seeds such as flax, black sesame, watermelon, muskmelon, sunflower, pumpkin and watercress; this product makes an ideal addition to meals.”

Eat these seeds throughout the day, and discover one of the nature’s most powerful weight loss secrets.

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lindafrancois · 6 years

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5 Smart Tips for Diet During Exams

Exam season is always a hectic season for everyone involved; the kids, parents, and even the teachers! But the most stressed out could be the parents because long studying hours mean skewed diet and ultimately ill-health for your children!

Don’t worry, the health experts at Truweight have come together to suggest a good diet for exams, the one that will help your little one fly and score high!

You could come visit the experts yourself and quiz away everything about nutrition that you want to know in this FIRST FREE CONSULTATION. Click here and avail!

Get FREE Weightloss Consultation Today!

Recommended foods to eat when studying for exams

It starts from here! Remember the saying, ‘you are what you eat’? So if your child feeds on easily available junk food, then their brains will perform poorly.

Not really the best scenario for exams that are looming close. Instead, it would be wise to chart a good diet for exams with the following food groups incorporated wisely!

Fruits and vegetables are an important part of the diet during exams!

High-protein foods like lean meat, fish, eggs, dairy, pulses, sprouts, nuts etc

Fruits and vegetables.

Whole grains like oats, brown rice, quinoa among others

Nuts and seeds

Ample water

While these may seem uninteresting to a student, the trick lies in adding them in innovative recipes. More on that later in the article.

Tips for Diet During Exams

Exam time requires special attention in diet

1. Eat smaller, frequent meals

Yes, the age-old weight loss advice holds true for preparing for exams too. Small meals will provide a steady supply of energy to the exam fatigued brain.

If you feed your child a large meal, then he/she will experience a dip in energy and also the alertness to study for hours on end.

2. Have a healthy, wholesome breakfast

While we do suggest small meals to be eaten frequently, breakfast doesn’t feature in that list! Your budding expert has to sustain through the periods of study and even rigorous periods of writing the exam. Hence, a combination breakfast of whole grains and protein will do the trick.

3. Pay attention to snacks

Snacks take on a whole new meaning when catering to someone cramming away their woes! It is best to steer clear of high fat and high sugar snacks. This will help in maintaining a stable blood sugar.

4. Make the exam diet plan rich in omega-3 fatty acids

While you may have heard the mention of Omega-3 fats as heart-protective. However, they also play an important role in memory, concentration, even relieving depression.

Studies have found omega-3 fatty acids, especially docosahexanoic acid (DHA), has shown to increase the brain volume.

The sad fact is that our body can’t make any of the omega-3 fats and hence it has to be derived from the diet. So what better time than providing it to your child during exams!

Sources of omega-3 fats in the diet: Oily fish like salmon, mackerel, tuna, halibut, trout; seeds like flax, chia, melon seeds, sunflower also provide omega-3 fats.

You can make a powder of the seeds and nuts and drizzle them over soups, dals, salads, chapati flour, and almost anything you can think of.

5. Water is your best friend

Do you recollect how you feel when you were thirsty? You are irritable, listless, and can’t concentrate.

Now, these aren’t the virtues you would want in a student preparing for exams. Hence, it is important to stay hydrated. Ideally drinking 1.5 litres of water a day is recommended.

Coconut water, buttermilk, milky drinks, some special teas like chamomile tea can not only help meet the recommended fluid intake but also help in providing nutrients and provide a sense of calm.

Foods that are good for memory

Wondering what foods stimulate the brain? Think colour to boost memory! If you could imagine a rainbow but made of foods then what would they be?

Think of berries (every colour and type), whole eggs (especially the yellow or yolk), green leafy veggies and colourful fruits, the pink of salmon, and the earthy colours from nuts and seeds!

Notice how these foods provide every nutrient: vitamins, minerals, fibre, antioxidants, healthy carbs, even water! These act as brain foods for memory.

Diet for exams by Nutrition experts at Truweight

Truweight expert recommended diet during exams

We asked the head of nutrition in Truweight Mrs. Suhasini Mudraganam to help us with a general diet plan for exams that will help the students in need.

Remember this is just a general guideline and shouldn’t be used as a replacement for a proper nutritionist consultation.

Early morning: 3-4 soaked almonds with the skin and 3 walnuts.

Breakfast: 1 glass of milk / Fruit milkshake without added sugar + 2 Whole grain bread and egg omelette sandwiches / 2 mixed veg and paneer parantha with a bowl of low-fat curd / 1-2 whole grain or multigrain wrap (chapati will do fine as well) with baked beans and veggie saute / 1 bowl of savoury (with chopped veggies and masala) or jaggery sweetened oats with seeds, fruits and nuts.

Mid-morning snack: A colourful fruit platter / 3-4 Flaxseed and till laddoos or dry fruit laddoos + 1 glass of whey protein shake.

Lunch: It would be wise to include oily fish twice a week in lunch.

3 phulkas + 1 bowl fish curry + 1 bowl sprout salad / 1 bowl brown or red rice + 1 bowl of palak dal with Truweight Seeds Cocktail

Half an hour after lunch: 1 glass spiced buttermilk.

Either make spicy curries or make a smoked salmon sandwich for lunch. Make a powder of the seeds and nuts and drizzle them over soups, dals, salads, chapati flour, and almost anything you can think of.

Mid-evening snacks: 1 bowl of fruit and nut muesli with milk / 1 plate of moong sprout veg red rice poha + 1 glass of fruit milkshake / 1 plate multi-grain upma + 1 glass of whey protein shake

Dinner: 1 bowl grilled chicken or fish preparation + 1 bowl brown rice pulao + 1 small bowl mixed veg raita / 2 Whole grain Chicken veg sandwich + 1 glass of skimmed milk.

Post dinner snack if needed: Trail mix containing nuts, seeds, and fruits / puffed quinoa and pulse snacks; healthy khakras; flaxseed and til laddoos; healthy cookies made from jowar, oats and other whole grains.

What should you eat before a test?

So what to eat right before reporting to the examination hall? Well, the key point is to eat light and healthy. Hence whole grain meals are definitely in but not so much to make the student feel lethargic or sleepy.

A tuna or a paneer sandwich; Chapati and paneer subji or egg vegetable bhurji with seeds and buttermilk; Whole grain bread roll stuffed with chicken and vegetables are some good options for pre-exam time diet.

Did you know?

The psychological and physiological aspects of examinations! Exams are always accompanied with stress. And this increased stress, in turn, places an increased demand for certain water-soluble vitamins like Vit. C and B-complex.

The levels of vitamin C in the body varies greatly with the physical and emotional stress. It dips when subjected to a lot of stress.

A study found that students experiencing exam stress may have an increased craving for high fat and high sugar snacks.

At the same time, the physiological demand of certain nutrients like vit. C, B5, B6, zinc, magnesium, potassium, and the protein tyrosine shoots up.

These are the nutrients required for the generation of adrenal hormones or the stress-fighting hormones.

4 Tips To Be Active During Exams

Try being active during exams

While the focus during exams is entirely on studies and a good exam time diet, the one neglected part is being physically active.

Waste of time? Oh definitely no! If anything it will increase the rush of oxygen to your fatigued brain and will make you study better!

We can already sense ‘ifs and buts’ forming on your lips! Let us give you some easy tips on how to incorporate a sport or just be physically active while preparing for exams.

1. Take small breaks

Pouring over the books or on the computer maybe a common sight but taking small breaks like a walk to the nearby store can refresh you greatly to return to studies and also make you active.

2. Know your study schedule

Some people prefer studying in the morning while some others in the night. Know what works for you and get some outdoor time when you know you won’t be able to study! Remember not to do any stimulating activity just before you hit the bed as sleep will evade you.

3. Have a study and activity schedule

You could try to catch some sunshine or outdoor time on every alternate day. A schedule will help you keep track.

4. Walk to the exam centre

Is it somewhere close? Then rather walk it because it will help you relax for the marathon to follow.

5. Get good sleep during exams

Get good sleep during exams

Getting a good night’s rest is equally important to acing the exams! It not just helps beat the stress but also helps to study better. We provide you with some simple tips so that your child has a sound sleep during exams:

a) Put it in the schedule: If you are a schedule person, you would surely have one for studies. Make time for SLEEP.

b) Watch what you eat and at what time: If you eat a heavy dinner or are almost starving too close to the sleep time, then your sleep quality is affected. Rather, eat an early dinner by 8 or 9 and just supplement that small hunger with light healthy snacks.

c) Banish coffee, teas, cola: That is because of the caffeine content. It is better avoided very close to bedtime.

Coffee seems like a favourite answer to ‘ how to avoid sleep during exams’ however, it is seriously not recommended for students. Not only is it dehydrating, the initial boost can be followed by a serious low. It is definitely not a good beverage to be drunk in the night. Instead, if coffee is drunk during the morning and that too in moderate amounts can actually help in alertness and not cause issues with sleep deprivation. Also, remember that too much tea or coffee can cause heartburn and acidity.

d) Consecrate bedroom as the peace room: Which means no laptops, books for revision before sleep, TV or even the smartphone is allowed. Your brain should lull you to sleep the minute you enter the bedroom.

So there you go, some handy tips to beat the exam time stress and ensure you bring your A-game to the examination hall!!

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