Here’s Why You Must Eat Jaggery In Winter + 7 Best Gur Recipes that can be your guilt-free winter indulgence

Jaggery is a winter-specific food, also known as Gur in Hindi, is one of the best raw sweeteners, which is easily available in the market.

Jaggery can be either enjoyed as a standalone sweet or can also be used to make several mouth-watering desserts.

This Is Why You Crave Sugar Immediately After Your Meal

Jaggery can be made from various sources such as date palm, the sap of coconut etc but the one made from sugarcane juice is most commonly used in the country. It is made by boiling juice of sugarcane till it solidifies and later put into blocks.

Jaggery benefits

10 Health Benefits of Jaggery (Gur)

1. Rich in iron contents

2. Generates heat inside the body

3. Boosts immunity

4. Prevents constipation

5. Detoxifies body

6. Prevents joint pain

7. Eases menstrual pain

8. Prevents respiratory problems

9. Helps in Weight loss

10. Reduces water retention

Jaggery is a healthier alternative to refined sugar as well.

You can easily ditch white sugar and switch to this yummy sweetener and use it to make tea, laddoos, halwa and various other sweet dishes. Here are some jaggery based desserts that you need to bookmark this winter season.

Fond of having something sweet post-lunch? Just prepare a batch of til gur based deserts and satiate your sugar cravings with a healthy dose of these sweet dishes.

Til Jaggery Laddoo

Easy and healthy recipe of delicious ladoos made with sesame seeds, desiccated coconut, peanuts and jaggery. A very easy recipe and within half an hour the ladoos will be ready. These sesame seeds ladoo make for a good warming sweet snack for the winters helps in keeping the body warm during cold seasons.

Also read: Health benefits of eating sesame during winter

Til ke ladoo

Raggi Jaggery Ladoo

Ladoos are everyone’s favourite and Raggi is also very good for health. Thus they are also known as the powerhouse of nutrition and this ladoo is mostly made in South Indian homes. It is made from Raggi flour mixed with coconut and jaggery in desi ghee with some dry fruits in it. Raggi and coconut are best to have together.

Here are some healthy Instant Savory Crepe – Chilla recipes

Coconut Gud Laddoo

Coconut ladoo

Combine the sweetness of gud with the wholesome taste of coconut to prepare the delicious Coconut Gud Laddoo which can also be stored for a few days. For this, you only need to melt the gud in a kadhai on a low flame, keep stirring it and then add grated coconut plus cardamom powder. The quantity of gud should be such that the mixture is sticky enough to be made into balls or laddoos. Take it off the flame and while it’s hot, pick medium-sized portions and start rolling them with your palms which have been greased with a little oil.

Also read: How to pick the healthiest cooking oil

Gur Atte Ka Halwa

Healthy halwa

This halwa is different from the other traditional halwa. It takes less time and less water to make it, jaggery is added to enhance its flavors and texture. For fragrance, cardamom and saffron can be added.

Crepes with Jaggery-Coconut filling (Patishapta)

A mixture made of grated coconut or khoya with jaggery taken and heated on low heat. Cardamom powder is then added for flavour. The second step in this dish is to make the batter from semolina and wheat flour, which is then cooked on a pan like dosa. The mixture is then placed on it and rolled up. This dish is serving with dipping the rolls in condensed milk.

Pancake

Also read: 2 ingredients banana pancake

Peanut Chikki

Roasted peanuts are taken and then soaked in jaggery water. This content is then left to dry so that the jaggery gets hard and flat. Chikki is making out of it. A winter dish is good to keep one warm.

Peanuts

Here are my favourite 5 peanut butter deserts

Oat and Muesli balls

In this recipe, muesli and oats are mixed and kept aside. Jaggery is then melted and this melted jaggery is then added to the muesli and oats mixture and allowed to settle down. After some time the content becomes hard they are into balls. These oats are pleasing and a delight to taste.

Also read : How To Make Oat Milk Perfect Every Time

Besan ladoo

While these gud recipes with a twist will be enjoyed by everyone, you can also make the classic dishes with gud such as besan gud ladoo, roasted channa chikki, gud besan halwa, gud gulgule and more. To know more about healthy recipes, nutrition tips and all things food, keep reading detoxpri.

By Priyanshi Bhatnagar

12 Healthy ways to enjoy Christmas without putting on Weight

Christmas is notoriously a time to indulge, but don’t let this be the green light to overindulge!

You can still enjoy all the festivities of the season and get through the Christmas period without too much impact on your health and waistline.

Try our top 12 tips for a healthier Christmas 😃

Parties and gatherings are filling our calendar and that means many opportunities for eating and drinking. Here are our strategies for coping with the overindulgence and late nights that are an inevitable but enjoyable part of the festive season:

Bring ONE dish to share (a low-calorie nutritious choice for the meal)

Veggies

Try to fill half your plate with raw or cooked vegetables for as many meals as you can. If you’re the one bringing the good stuff you’ll always have something green (or red, yellow & orange) to put on your plate!

Here is a low-calorie winter soup recipe

TWO alcoholic beverages (sticking to two limits your liquid calories)

French paradox

Alcohol only supplies empty calories, so avoiding proper meals to compensate for a booze splurge means you’re losing out on valuable nutrients, just when your body needs them to help it detoxify. To help prevent a hangover, stick to one type of drink and I make it a lighter-coloured one because they tend to be lower in the chemical by-products that can worsen a hangover. Aim to have no more than one alcoholic drink an hour, alternating with fresh juice or plain water – perfect if you don’t like holding an empty glass.

Here are natural hangover cures

THREE healthy and well-timed snacks (have a slice of cake but keep track and don’t overdo it)

Healthy cake

If you’re hungry when you arrive at a party, you will struggle to resist the cakes, so it’s always best to have a pre-party snack. One of my favourites is a small pot of plain yogurt with a sliced banana. The yogurt’s protein slows stomach emptying, which helps delay the effects of that first glass of alcohol while the potassium-rich banana helps balance any increase in the salt intake. Other snacks which do the trick include multigrain toast with nut butter, a bowl of muesli with milk, or a mug of soup.

Here are 6 easy & portable snack recipes

FOUR fruits for snacking (when hungry, choose a serving of fruit instead of sweets)

Healthy snacks

Make fruit-based desserts. In winter, our access to seasonal fruits means that we have delicious, sweet treats, bursting with nutrition to fill our bellies after a meal. Think oranges, fresh berries, apples, plums and more!

Here are my favourite foods to stop cravings

FIVE veggies each day (get all those phytonutrients by meeting this daily minimum)

Vegetable chilli

Having a good helping of vegetables with your meal will add vitamins, minerals and fibre and help you towards your five a day, but beware vegetables that come with added butter, cheese sauce or salt.

If you’re in charge of the cooking, offer steamed or boiled vegetables without salt, and steer clear of cheese sauces, or adding bacon to your sprouts, or butter to your carrots or peas. With everything else that’s on the table, no-one will miss these added extras. Ensure that your Christmas shopping list enables you to fill up the veggies bowl and get your recommended daily portions of veg.

Here is a guide to different types of Salt with Their Uses and Benefits

SIX feet from the buffet (prevent mindless eating by moving away to converse)

Mindful eat

Go for quality, not quantity. There is no shock that during the festive season we all eat, eat, and eat more.  All justified because it’s Christmas.  So, unfortunately, it doesn’t take long for those extra kilojoules to start to add up. So my tip, go for quality, not quantity.  Instead of going for buffets dinners, have one meal and enjoy it.  Instead of quickly drinking six glasses of wine, have two and enjoy it. It’s all about eating your favourite foods over the festive season in moderation!

The power of mindful eating

SEVEN days of exercise (don’t forget to exercise regularly during the holidays)

Weight loss

Don’t forget to exercise over Christmas whether it’s a brisk winter walk, cycling, some yoga or any way you prefer to increase your heart rate. Stay active! Gather the family and walk up a mountain, run around at a playground, swim in the river or beach and just move as much as you can! Keep it fun!

EIGHT glasses of water (daily, and especially before and during parties and gatherings)

Water for weight loss

Don’t forget to keep drinking filtered water. It’s so easy to forget when we are not in our usual routine but dehydration will make you feel sluggish physically and mentally, give you dry skin, headaches and may lead to eating even more!

Choose plain mineral water over soft-drink or diet soft-drink. There is going to be enough sugar, fat and energy in the food at Christmas time. Enjoy the bubbles and fix without the excess energy.

Here is the Best Way to Drink Water for Weight Loss

NINE ounces of protein (three 3-ounce portions of lean, natural protein each day)

Chicken vs fish

If you’re eating at home, try to plan what you eat with your health in mind. Choose lean cuts of meat, and remove any visible fat, and try to limit your red and processed meat you have in favour of fish, chicken, turkey and plant-based options.

If you’re eating out, try to choose the healthiest menu options to make the meal fit into your normal diet, rather than just going for your favourites.

Best sources of plant protein with all essential amino acids

TEN pounds we won’t gain (by sticking to a healthy eating routine through the season)

Weight loss

Aim for weight maintenance. It may be unrealistic to try to lose weight over Christmas. If you’re still on your weight loss journey, how about aiming for weight maintenance during the festive season. It’s good practice for how you’re going to eat long term after you’ve lost your weight. Resume your weight loss routine in the new year.

13 TIPS TOWARDS HEALTH WITH REDUCED FAT

ELEVEN new choices (if you tried 1 new healthy food/month, we now eat more variety)

Healthy cooking

If your Christmas duties include cooking the dinner, then you must believe that Tasty food doesn’t have to be unhealthy. If you’re having a Christmas party at home, make this an opportunity to cook creatively. Bake instead of deep-frying, use olive oil instead of butter, etc. Replace salt with herbs and spices to flavour foods. You can also serve your friends with an assortment of healthy, home-made dips. Vegetable sticks with guacamole or hummus are great options. 

Here is your guide to pick the healthiest cooking oil

If you’re attending a party, offer to bring something with you. This gives you and the other guests a few healthier options to choose from. A healthy appetizer, a salad or a fruit platter are options that you can make easily.

TWELVE counted blessings (count your blessings every day)

Yea

We all enjoy sharing a meal with family or friends but have you considered doing something different? That way you are more likely to avoid unhealthy food options, and you’ll save money, too. You could go for a winter walk together, perhaps with a flask of tea or coffee. 

Here are easy ways to get back on a track after falling off your Diet or Exercise

Rather than wait until January 1st to set your New Year’s Resolutions, take some time out now to think about what health goals you would like to achieve in 2021. Write them down and create a vision board around them. Doing this in December will help keep your goals fresh in your mind and be a gentle reminder to stay as healthy as you can over Christmas so you are not creating extra work for yourself come January!

Following these simple steps helps you remain healthy during the holidays.

Have a Merry Christmas and a Blessed Holiday Season!

By Priyanshi Bhatnagar

Also, read The Secret of Eating for Pleasure “The French Paradox”

This Is Why You Crave Sugar Immediately After Your Meal + Handy Tips To Stop

If you always have something sweet to eat after a meal, then your body will start to expect something sweet. 
Your body will nag you until it gets a sweet fix because you’ve trained your body to think that a meal isn’t finished until you eat something sweet.

But,

Why do we crave something sweet (not savoury) after lunch and dinner?  

Sugar cravings can be especially strong after dinner and lunch. That’s because we typically eat dessert after lunch or dinner – but not breakfast.

So what could be the reason behind these sugar cravings, this urge to end a meal with sweets?

Let’s find out.

Sugar cravings

After your meals, the main function of the body, which takes up a majority of energy, is digestion. And because digestion takes so much energy, the body craves an energy spike which it gets in the form of sugar. Sugar forms a source of quick energy

As the day goes on, your energy, motivation, and mood often drop.

When you eat sugar, your brain releases serotonin, “feel-good” chemicals into your brain. Sugary foods are also high in energy, giving you a boost in energy and mood (although the effects don’t last long)! 

Also, read The Food and Mood Connection

Other reason behind craving sweets can also be the age-old practice of ending meals by eating something sweet at the end. No matter what the reason is, excess of sugar is bad for your health.

The good news is you can retrain your brain to stop craving something sweet after main meals.

How to control your sweet cravings after finishing your meals

Here are my favourite strategies to help reduce sugar and sweet cravings.

Eat a natural sweet

Natural sweet

Don’t cut down on sugar completely; craving sugar after a meal is natural. There is no need to go harsh on yourself. You can still enjoy your fill of desserts but in moderation. Have nutritious dessert to end your meal and substitute refined and chemical-based sugar with healthy substitutes like natural sugars found in fruits, dry fruits, jaggery or honey.

Eating a natural sweet instead of desserts made of processed sugar is always a good option. Add natural sweetness to meals with side dishes in the form of salads. You can also eat honey mixed yogurt, which is a fairly good sweet to have at the end of the meal.

Here are Guilt-Free Sweet Fix Cookies for all Dieters

Eat a balanced meal

Balanced meal

Eating unbalanced meals, which primarily comprise of starchy foods can lead to a blood sugar spike. This spike ends right after eating, which makes you crave for sugar. Thus, it is better to have a balanced diet or combine starchy foods with other healthy alternatives to prevent this blood sugar rise.

Add more of complex carbohydrates and low GI foods to your meals to keep your blood sugar levels stable. Brown rice, wild rice, quinoa, legumes and most types of fruits are some of the best sources of low GI foods. Also, refrain from foods that are very high in salt content. If you aren’t feeling full even after your meals, add more fiber to your diet, which will give you the satiating feeling for long, preventing you from binging into sugary foods after meals.

Here is your guide to Shop for Healthy Bread

Break the habit

Success

Understand that cravings pass. Remove yourself from the situation for 30 minutes to see if your craving subsides. Go for a walk or do a short workout. Exercise improves mood, possibly by boosting serotonin levels.

Few handy techniques such as brushing your teeth immediately after eating may also dampen after-meal sweet cravings more chewing a piece of minty, sugar-free gum can help you cut down the instant desire to consume something sugary after a meal.

Sweeten your breakfast

Gluten free pancake

Sweetening your breakfast can also go a long way in cutting down these cravings. Research suggests that adding a small serving of something sweet to breakfast – a square of chocolate, a candy, or even a cookie – prevents sweet cravings later in the day. This is because when you wake up in the morning, your serotonin levels are at their highest and cravings are supposedly the lowest.

That means eating a sweet with breakfast when serotonin levels are already high, won’t give your brain the same serotonin boost. Without the feel-good association, cravings later in the day will be reduced.

Here are Healthy Breakfast Ideas under 100 calories & 200 calories

Mindful eating

Mindfulness

It is related to the general practice of mindfulness. Mindfulness in general is about practising awareness and being present at the moment without judgement. This can also be done concerning food and eating.

An experiment from Indiana State University tested the effect of mini-meditations before eating or when an urge to binge occurs. The results suggested a positive effect, as the hunger attacks decreased in frequency and severity for the meditation group.

Even though binge eating and cravings are not the same things, they may show up together. And other more recent studies have been exploring the potential meditation has to change these behaviours.

Related: The Power of Mindful Eating

Still, reaching for the sweets?

If you’re genetically predisposed to craving sweets, that doesn’t mean you’re a lost cause. Many of these tips can still help.

Emotionally eating sweets? You’re not alone. Next time you crave a sweet, ask yourself, what are you looking for? Is it that comforting feeling of home? Is it to remember your grandparents? Is it to reward yourself for hard work or to celebrate an accomplishment?

We’ve all enjoyed a sweet treat after a meal, but when it feels like you are held captive to the cravings, it’s time to do something about it. Habit change takes a lot of upfront effort and may take a few days up to two weeks to become automatic, but practising these strategies can equip you to better handle the next time sugar cravings hit.

Here we have healthy hunger stop foods for your cravings.

Weight loss

If you liked these tips, then you’ll love MetabolismReset diet, my online program to help you boost your metabolism to achieve weight loss

There are heaps more tricks and tips I’d love to teach you to help you skip the cravings and feel in control around food. 

Priyanshi

xxx

Health benefits of eating sesame during this time of the year (Also Black Sesame is not White Sesame )

Sesames are called winter food as they generate heat and energy in the body.

Sesame is used extensively especially in winter. These small, crunchy seeds full of nutrition are included in the preparation of many dishes. Its use not only makes food tastier but also provides amazing benefits to health.

Sesame seeds are rich in vitamin A, vitamin B1, vitamin B6 and some other nutrients such as calcium, iron and essential minerals. Micro-nutrients present in sesame like copper are good for rheumatoid and arthritis. They are also packed with calcium and should be eaten by osteoporosis patients.

The Path to Understand & Treat Diabetes Starts Here

From lowering the risk of developing cardiovascular diseases to regulating blood pressure, Fight Stress and Depression and supporting bone health, sesame seeds can do it all for you. Read further to know more about the positive health impacts of this nutrient-packed food.

Nutritional Info. of 100 g of sesame seeds

Energy – 563 kcal

Carbohydrates – 25 g

Dietary Fiber – 16.8 g

Fats – 43.3 g

Protein – 18.3 g

Calcium – 1450 mg

Iron – 9.3 mg

Phosphorous – 570 mg

Copper – 2.29 mg

Zinc – 12.20 mg

Here are a few reasons why you should eat sesame during winter

High fibre content

Sesame seeds have high fibre content. The best part of sesame is that it contains an important fibre called sesamin and sesamolin which helps lower cholesterol levels. Not only that, but it also helps prevent and treat some other health problems.

Sesame is known to be a type of fiber that can generate heat, so it is used to keep the body warm during the winter months.

Fibre, as we all know, plays a crucial role in losing weight. Fibre keeps you fuller for longer and thus stops you from binge eating. 100 grams of sesame seeds have eight grams of fibre present in them.

Here is how eating fibre is good for your overall health

Low in sodium

Because of being low in sodium, sesame seeds help in regulating body fluids and prevent water retention in the body that makes up for water weight.

Water retention

Natural ways to get rid of water retention

Rich in lignans

Lignans help burn fat by causing the body to release more fat-burning liver enzymes. Lignans are also said to inhibit the formation and absorption of cholesterol and decrease fat metabolism.

https://link.springer.com/article/10.1007/s11746-006-5029-7

Rich in protein

Increasing the intake of protein is the first dietary change we make when we want to lose weight. Sesame seeds are an excellent source of protein, which increases your metabolism and curbs hunger.

9 Foods That Prevent Cravings and Hunger Pangs

Rich in Zinc

They are rich in zinc, which promotes collagen building and thus helps in anti-ageing and skin toning. And is good for post-menopausal women as the phytonutrients in it regulate and balance the hormonal imbalances.

Why you should start taking Zinc today

What are the differences between black sesame seeds and white sesame seeds?

Sesame seeds usually have three main varieties are black sesame, white sesame and red sesame.

Sesame

The most obvious difference between black and white sesame seeds will be the colour. The colour difference results from the fact that black sesame seeds are unhulled, while white sesame seeds have had their hulls removed to reveal the white inner parts of the seeds. Removing the hull results in a few differences that range from flavour to nutritional content.

Black sesame seeds are richer in calcium than their white counterparts. Black sesame seeds are also slightly bitter as a result of the hulls being present; white sesame seeds have a sweeter and nuttier flavour, which is the flavour of the kernels of the seeds. Another difference that will affect taste is texture. Their hulls make black sesame seeds the crisper of the two sesame seed types.

Though both the black and white sesame seeds have almost the same composition, the black is a tad bit higher in fibre.

Benefits of Sesame Oil

Sesame seed is one of the oilseed crop known for many years and it has healing properties consumed by people of various countries from ancient days.

It is composed of following fatty oils like Lenoleic ACID (41%), Oleic acid (39%), Palmitic acid (8%), Stearic acid (5%) and others.

Sesame oil

 Benefits:

• Effective in Treating inflamed and wounded skin

• Fights Bacterial infections

• Anti-Ageing

• Promotes hair growth

• Boosts dental health by oil pulling

• Helps in preventing skin-related issues

• Acts as a moisturizer and keeps skin glow

• Natural UV protector

• Treats osteoporosis

• Plays a major role in improving the growth and development of bone health

• Promotes in production of red blood cells

• Acts as the nutrient source

• Phytate, an organic compound in sesame reduces the development of cancer cells

• Promotes blood circulation and metabolism

Types of oil you need to know about: Health Benefits, Best Uses and More

Are sesame perfect weight loss seeds?

Sesame seeds are also loaded with potent amino acids – tryptophan and polyphenols. These compounds help you stick to your weight loss diet, thereby help you burn that stubborn belly fat effectively.

The nutrients in sesame seeds not only help you lose weight but also promote healthy skin, healthy hair, helps detox, balance the hormones, support heart health and can even help you cut that belly fat which you have been struggling to get rid of.

The MetabolismResetDiet: The Healthiest Way to Lose Weight

How to incorporate sesame seeds in your diet

Sesame seeds can be added over salads, stir-fried veggies, baked veggies and sandwiches.

You can sprinkle these nutrient-rich seeds over your cereals, noodles or rice ! You can also mix them with your yogurt or smoothie to give it that nutty flavour.

Caution

As a heavy food, sesame must be chewed carefully to aid the body in assimilating its healthful qualities. If you tend toward inflammation, rashes, diarrhoea, and nut allergies, sesame should be taken moderately, if at all. Its warming nature is not the perfect fit for all, but a great supplement for many. Also, People who have a weak stomach or a history of kidney stone, should not consume too much of it.

Inflammation

Foods that fight inflammation

So, go ahead and incorporate these healthy seeds in your diet!

By Priyanshi Bhatnagar

13 TIPS TOWARDS HEALTH WITH REDUCED FAT

Do you think eating healthy means you have to radically change your diet and give up all your favourite foods?
Think again!

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

Also read: How sleeping fewer leads to weight gain

It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Here are 13 steps you can take to improve your diet starting today.

Do them all if you can !

1.Base your meals on higher fibre starchy carbohydrates

Eating carbs

Starchy carbohydrates should make up just over a third of the food you eat. They include sweet potatoes, bread, rice, pasta and cereals.

Choose higher fibre or whole grain varieties, such as wholewheat pasta, brown rice or sweet potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Here is how eating fibre is good for your health

2.Adopt Vegetarianism

Plant protein

No doubt, non-vegetarian foods are rich in nutrients- a very good source of protein, iron but fat also and that is cholesterol- the main culprit of heart disease. Along with this non-vegetarian meal, cooking in any form will always serve you a very dense source of calories. Indigestion that will further lead stress on all organs and will easily deposit around them.

Here are the best sources of plant-based protein

3.Order drinks with skim milk – and skip the add ons

Latte

Many people treat themselves to a daily frothy coffee drink in the fall and winter, and when the days turn warmer, they trade in their lattes in for iced or blended coffee drinks. Ordering your daily coffee treat with skim milk instead of whole lets you keep what’s nutritionally great about milk (good-quality protein, calcium and vitamin B-12) while cutting calories and fat grams. Skip the “whip” the baristas squirt generously on top, and you’ll save even more calories and fat.

Here is a healthy alternative to artificial sugar: stevia

4.Eat a variety of nutrient-rich foods

For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

Your daily food selection should include bread and other whole-grain products; fruits; vegetables and dairy products. How much you should eat depends on your calorie needs.

5.Enjoy plenty of whole grains, fruits, and vegetables

Complete meal

Surveys show most people don’t eat enough of these foods. Just take a look at your daily diet plan and found how many times in a day you consume them.

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Also read : Are you stuck in a FOOD RUT

6.Keep an eye on quality

Eat-in moderation will keep you light and will help your digestive system to work properly.

7.Eat regularly, control the portion size

Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.

Healthy snacks

Here we have a list of healthy snacks to munch on

Paying attention to portion size will help us not to consume too many calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

8. Balance your food choices over time

Not every food has to be “perfect.” When eating a food high in calories, salt, or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

Healthy cookie

9. Know your diet pitfalls

To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips.

10. Make changes gradually

Cravings control

Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low fat. Eventually, you may find you like skim, too.

11.Cut down on saturated fat and sugar

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main types of fat: saturated and unsaturated. Too much-saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Here is a guide to choose the healthiest cooking oil.

12.Do did not skip breakfast

Breakfast

Some people skip breakfast because they think it’ll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet and can help you get the nutrients you need for good health.

Here are the quick & healthy breakfast ideas under 100 & 200 calorie

13.Drink plenty of fluids

Water for weight loss

Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.

Also read: Best Way to Drink Water for Weight Loss

Further information

• The detoxpri consultation can help you get the right balance of the 5 main food groups. The consultation shows you how much of what you eat should come from each food group.

• Read more about the Winter Nutrition Guide: Natural Food To Keep Your Body Healthy & Warm This Chilly Season

Hope you liked this blog!

What is the Best Way to Drink Water for Weight Loss?

Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is key for many factors that play a role in weight loss, including digestion and muscle function.

Do you know?

Increasing your daily intake by 1 cup may lower weight gain by 0. 13kg

Water is the quintessential component of life and one of the most undertow elements when it comes to health. The umpteen health benefits of water include skin hydration, flushing out of toxins, offering an instant source of energy, to mention a few.

And if you are planning to shed those extra kilos, guzzle down more water.

How Much Water Should You Drink?

Water

The following water intake recommendations are from the National Academy of Medicine (NAM):

• 2,700 mL/day for adult women

• 3,700 mL/day for adult men

If you are a gym regular and sweating out during workouts, your body would require more water. It is recommended to drink about 480 ml of water before working out and sipping on 150 to 200 ml during the exercise. One should also drink another 480 ml post workouts to replenish the lost fluids.

Start the day by drinking with about two glasses of water on an empty stomach.

The key standard is to drink water when you are thirsty and sip down sufficient amounts to satisfy your thirst.

A bad headache, disturbed mood, constant hunger or difficulty in concentrating are the signs of dehydration due to lack of water intake. The best fix is, just drink water.

Also read: Weird Things That Happen to Your Body When You Don’t Drink Enough Water

How Water Plays A Crucial Role In Facilitating Weight Loss

1. Water Can Burn More Calories

Drinking water can rapidly intensify the number of calories you burn, most importantly the resting energy expenditure. Several shreds of evidence show that drinking 500ml of water may remarkably increase the number of calories burned, reduce BMI waist, circumference, body fat and weight loss.

Some research indicates that drinking water can help to burn calories.

2. Water is a natural appetite suppressant

Water is naturally free of calories and drinking water before a meal is associated with reduced intake of food and weight loss. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.

A person may also think that they are hungry when they are thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.

Drinking about two cups of water 20-30 minutes before meals may reduce appetite in middle-aged and older individuals. It eventually decreases calorie intake leading to weight loss.

3. Cold Water Burns Calories

According to a few medical experts, drinking cold water ups the metabolism and contributes towards weight loss. This is because the body works harder to warm up the water, thus burning more calories and excessive fat. However, if you suffer from frequent cold or lung-related issues avoid drinking cold water.

4. Water Helps You Shed Fat

Lack of water restricts the body from properly metabolizing stored carbs and fat. The fat metabolization process is called lipolysis and if you are dehydrated, the body may not be able to burn excessive fats. Drink enough water to stimulate the process of lipolysis to lose fat.

5.Water Loaded Foods Help

Besides drinking plain water, make sure to include water-rich foods like soups, smoothies without sugar and salt in your daily diet. Add berries, tomatoes, cucumber, watermelon, grapes, celery, melons to your diet plan as these natural wonders are low on calories, high on water and act as appetite suppressants.

Water weight loss

Weight loss: These are the 5 times you should drink water 

1. When you feel hungry

Many times feeling thirsty is confused for feeling hungry. This usually occurs when you feel hungry shortly after having a meal. If you feel hungry too often, you should try drinking water. It will help prevent unnecessary snacking and hunger pangs. Dehydration can often you wrong signals of hunger.

Also read: The Problem Of Evening Hunger

Hunger pangs

2. When you are unwell

It might seem difficult to gulp down a glass of water when you are unwell but it can help you heal quickly. Drinking water when you are unwell can hydrate you and help in removing toxins from the body. It will make you feel fresh and will help you recover at a comparatively faster pace.

Also read: what to eat when you are sick

Cold fighting food

3. Before a meal

If you want to prevent overeating, then this is something that you can bank on. Firstly, time your meals. Try having your meals at the same time every day and it can take you a long way in being in sync with circadian rhythm. The next thing to do is to drink a glass of water 30 minutes before every meal. It will keep you from overeating. It is also an effective way to control calorie intake, thus aiding weight loss. Also, avoid drinking water immediately after a meal or during the meal. 

4. On waking up in the morning

Now, this is something many of you must already be doing. Drinking water first thing in the morning can facilitate smooth bowel movement. Drinking water first thing in the morning will satiate you and energise you, removing toxins from the body. Make sure that you drink water which is at room temperature in the morning. Slightly warm water can also be helpful. Avoid cold water first thing in the morning. It may trigger a cough.

5. Before and after the workout

Drinking water before a workout will again, energise and hydrate you. Drinking water after your workout will help you rehydrate and make up for the fluid loss in the form of sweating while exercising. To maintain fluid balance, drinking water before and after your workout can be helpful.

Weight loss

Looking for a quick weight loss? Check our weight loss special The MetabolismReset Diet plan, The Healthiest Way to Lose Weight

By Priyanshi Bhatnagar