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

Introducing The MetabolismResetDiet: The Healthiest Way to Lose Weight

The last few months have been especially stressful, and junk food has been too close at hand, as we work from home. 

The MetabolismReset Diet makes it easy to shed unwanted pounds and build lean muscle through plant-based protein sources, in as little as two weeks.

If you want to lose weight, boost your immunity, and have more energy, this is the diet for you. You’ll eat healthy holistic approach based meals and snacks consisting of mostly vegetables, fruits, whole grains, and legumes for 14 days, and watch the pounds drop off. We went to a successful certified holistic Nutritionist, Priyanshi Bhatnagar, to create this effective plan just for you.

On the MetabolismReset Diet, you can lose fat and keep it off for good, while eating naturally metabolism-boosting foods that give you all-day energy to work out, stay focused, and feel amazing–never hungry or deprived. Get the whole diet on your phone, computer, and as a beautiful e-plan in PDF form to download, print out, and keep handy. Plus, we’ll send you an email every week with the recipes, nutrition tips, and secrets to your success.

On the 14-Day MetabolismReset Diet, you’ll lose weight and feel amazing!

Sign up for the MetabolismReset Diet and You’ll Get:

14 Days of Recipes: Breakfasts, lunches, dinners & snacks

• 2 Shopping Lists: One for each week of the diet

• 1 Meal-Prep Guide: Set yourself up for success

• 15 Healthy Nutrition Swaps: To make it easy to stay on track

• Lifetime Weekly Newsletters: With Nutrition Tips and healthy Recipes a Day

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Weight loss

The MetabolismReset Diet so easy it’s nearly impossible not to stay on track. We give you everything you need to succeed. Start today and feel better in days.

Once you sign up we will send you entire plan to download and print out, as well as the nutritional blogs on Detoxpri which you can access from your phone: You’ll get 14 days of recipes, two weekly shopping lists, a weekly newsletter, and motivating tips. Get ready to get your diet–and your body–back on a healthy track. You’re going to feel amazing.

The MetabolismReset Diet Works!

How do we know? Because we tried it.

Fad diets don’t work. What does? A healthy diet of mostly whole foods that grow in the ground and full of healthy filling fiber, immune-boosting antioxidants and energy providing whole grains, plus heart-healthy fats that help your body rev up its fat-burning engines.

The MetabolismReset Diet was created by a certified holistic Nutritionist, Priyanshi Bhatnagar and author of successful nutrition book featuring how to establish a healthy relationship with food and she are here to guide you through the next two weeks of healthy eating designed for weight loss.

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The MetabolismReset Diet is so easy and effective, in just 14 days you will be able to feel the difference, as your clothes will be looser, your bloat gone, the scale will start to move in the right direction, and keep going. This is the only diet plan you’ll ever need since it’s the one you want to stick with, for lasting results. This plan lets you eat three meals and a snack a day, of delicious, high-fiber plant-based foods including smoothies, veggie toast, and porridge bowls, all while losing weight without going hungry.

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Weight Loss: How to get back on a track after falling off your Diet or Exercise

It is difficult to follow your healthy eating track when life keeps getting in the way. Whether it’s work, family commitments, or vacations, it is more than likely you fall off the track of your healthy eating goals. The last thing we want is to give up completely.

We’re all human, so it’s normal to get sidetracked when trying to eat healthy. But falling off the wagon doesn’t mean having to stay off.

Enter Priyanshi Bhatnagar, Certified Holistic Nutritionist effective Strategies, a leading online nutrition consultant specialising in weight management, disordered eating, gut health, metabolic nutrition along with holistic healing. Eat up, lose weight, and feel energized on her easy nutrition plan.

There will always be instances when following your routine is impossible. You don’t need superhuman willpower, you just need strategies that can pull you back on track.
With that said, here are Priyanshi’s 8 strategies that you can use to Reset and Recharge After Falling Off the Healthy Eating Track.

1.Start now, not tomorrow

Don’t wait for tomorrow, next Monday or next month to put your plan into action. Start with your next meal. If you’re going away, have something in the fridge or freezer that you can cook easily when you return or, if you shop for food online, book in an order of healthy foods to arrive when you get home.

Weight loss tips

Even if you’ve had a big lunch, a chocolate bar, or a piece of cake already today, don’t let that stop you making a start today.

2.Focus on Small Changes

Start Small!  Smaller changes are proven to be more effective long-term than bigger ones. Think about an area that you know you need work. For example, if you are skipping meals like lunch your first goal could be to eat your three meals per day and then balance it with mostly vegetables, a source of lean protein and a whole grain carbohydrate like millets or a starchy vegetable like sweet potato.

3.Focus on Consistency

The trend in today’s world based on current science is that extreme fad diets do not work in the short and long term. While you may think you experience true weight loss, extreme weight loss short term simply results in loss of muscle. By losing muscle, you decrease your metabolism and not only gain the weight back over time but have a harder time losing weight again.

Food choice

Sticking with a whole foods diet incorporating healthy fats and other balanced food groups, you experience a loss in body fat and sustain or boost muscle when incorporating a fitness routine. These are the lasting results that matter for your weight and health along with how you look and feel.

4.Get Active

Exercise keeps you motivated by making you feel good, empowering you with the realization of the strength of your body. Plus, fitness is proven to boost your mood and keep you focused which helps you eat better. It will also help you physically see the results of your weight loss efforts more quickly and it is a proven necessity when you have to keep the weight loss off.

Stay active

Don’t become overwhelmed by the word “exercise” and instead make a less stressful commitment to simplybe active.” Any movement you do and consistently will work in your weight and health favour long term.

5.Don’t starve yourself after a day of eating

Starving yourself just sets you up for overeating at your next opportunity, and that defeats the point. The first thing you will do is reach for all the wrong foods, like bread and carbs. Eat a modest and balanced breakfast here are Healthy Breakfast Ideas for Busy Mornings under 100 calories & 200 calories. That way when you walk into the room full of food your body will be nicely fueled and you will be able to make a rational decision of what (and how much) to eat.

Low Cal breakfast

6.Hydrate And take 10 minutes to see if you are thirsty, not hungry

Most of the time we are struggling with eating too much, or wanting to eat less and skip a very critical component of our weight: water! Simply drinking primarily water, will help meet your fluid needs and decrease your weight. Not only does hydration help your total weight, but it also boosts your metabolism by 30% helping you burn more calories simply by drinking! Try to incorporate hydrating foods like fruits and vegetables into your diet as well as help meet your fluid goals.

Dehydration

11 Weird Things That Happen to Your Body When You Don’t Drink Enough Water

7.Don’t buy diet cookies, snack on fruit

Rather trying to find a healthy snack from the huge range in the shops, limit yourself to fruit or veg for between-meal snacks. These are low in calories, provide plenty of nutrients. And it has the advantage of being a really simple goal and you’ll easily be able to tell whether you are achieving it.

Low calorie snacks

To reduce temptation, don’t go down the supermarket aisles with cakes, biscuits and sweets – here we have Guilt-Free Sweet Fix Cookies

8. Plan to keep hunger at bay

When you let yourself get too hungry, it’s all too easy to overeat. To avoid that, plan nutritious snacks into your day. When you’re away from home, carry a “snack pack” filled with healthy options: things like dried and fresh fruits, baby carrots, nonfat yoghurt, trail mix, whole-grain cereal, nuts, and baked chips or check our 6 Portable Healthy Snacks

Healthy Snacks

Get Back on Track

Change can be hard. In the beginning, your healthy habits might take two steps forward and one step back. Anticipating those backwards steps can make all the difference in the world. Develop a plan for getting back on track and recommit to your routine as quickly as possible.

Weight loss

These are just a few of the many examples of real people getting back on the road to health via the detoxpri diet. The important thing is staying motivated and having the tools to get yourself back on track because you can reach your goals even with a little detour. For more, head to the Instagram page, or learn more at www.detoxpri.in.

P.S. If you want more practical ideas to make a healthy relationship with food (and enjoy mindful eating), check out my book CONFESSION, which will show you how small changes in habits can lead to remarkable results.

Healthy Breakfast Ideas for Busy Mornings under 100 calories & 200 calories

Breakfast is the most important meal of the day.

What Is a Balanced Breakfast?

A balanced breakfast should focus on protein and fiber.

First off, protein adds staying power to a meal, which helps keep energy levels steady. Then fiber aids with diet regularity and fullness.

By being creative in coming up with different protein and fiber combinations, you can come up with some easy breakfast recipes that are satisfying, nutritious and perfect for those busy mornings. Of course, I’ve included some of my favourite ones below to get you started.

There are a plethora of benefits to starting the day with a balanced meal, and it isn’t that hard. In this article, I’ll discuss some of the major benefits of eating a healthy breakfast before moving onto some of my favourite easy breakfast recipes.

Starting your day with breakfast can help with weight management

Perhaps the most appealing benefit of breakfast is that it jumpstarts your metabolism and may help you burn more calories throughout the day. It was found that those who skip breakfast have a tendency to consume more fat throughout the day and have lower calcium, fiber, fruit and vegetable intake. Additionally, studies have found that people who skip breakfast tend to have a higher body mass index (BMI).

Starting your day with breakfast can help with memory and attention

In the morning, our blood sugar is low, and we need to replenish it to help power our brain and muscles. Breakfast is especially important for metabolic needs. Research suggests that people who eat breakfast are better learners and have better concentration, more problem-solving skills and better hand-eye coordination.

You should never miss breakfast or you will end up eating more later.

Low Cal breakfast

If you struggle with “What’s for breakfast?” or often make unhealthy choices, these breakfast on the go recipes will help.

• Easy: Simple ingredients.

• Convenient: Cook once, eats all week.

• Quick: All can be reheated in a microwave.

• Yummy: Many taste good cold.

• Make ahead: Can be refrigerated for up to 5 days.

• Freeze: Many can be frozen.

1. Mixed berry and yogurt smoothie

Total calories= 89

Put the hulled strawberries into a blender with the raspberries, blackberries, skimmed milk and Greek yogurt. Blitz until all the ingredients are combined and smooth.

Berry smoothie

Here are Secret Smoothie that keeps all of the Celebrities Glowing

2. Scrambled egg and mushrooms

Total calories = 91

Scrambled egg is ideal for breakfast, as the protein in the egg will keep you full until lunchtime – just avoid adding milk and butter and make with only one egg. Mixed with a handful of fresh mushrooms, this combo gives the eggs more texture and flavour and bulks it out a bit .

3. Overnight oats with berries

Total calories = 196 

If you make your overnight oats with low-fat Greek yoghurt and just sprinkle with a few berries, your breakfast will come in at under low calories and keep you full for the whole morning.

Overnight oats

Find out the Reasons to Try Overnight Oats, According to Science

4.Oats Idli

Total calories = 60 in 2 idlis 

Give a healthy twist to your idli by replacing rice with oats for preparing the batter. Oats contain more fiber and nutrients as compared to rice. They are high in manganese, phosphorus, copper, vitamins, iron, selenium, magnesium, and zinc. 2 oats idlis with a bowl of vegetable sambar will keep you full till your next meal.

Oats

Also read how To Make Oat Milk for a latte -Perfect Every Time!

5.Ragi Dosa

Total calories = 132

Ragi dosa is a delicious gluten-free alternative of wheat dosa. It is more nutritious and makes an excellent filling breakfast. Ragi, also known as finger millet is rich in iron, fiber, magnesium and different kinds of vitamins. You can fill some sauteed vegetables in it and can pair it with coconut chutney or tomato chutney.

Ragi dosa

6.Vegetable Porridge

Total calories = 174

You can have porridge healthy by just tossing some vegetables and rock salt in it to make a tasty savoury dish. It is healthy and can promote satiety.

Veg porridge

Here is healthy and easy Gluten-Free Jowar Upma Porridge

7. Moong dal Chilla

Total calories = 128

Chilla is another excellent weight loss of friendly food. Made with green gram, this low-calorie dish is easy to make and extremely delicious. You just need to be careful about the oil when making the chilla. Always make your chilla in mustard oil or ghee and be careful with its quantity.

Weightloss chilla

Check out our Instant Savory Crepe – Chilla, To kickstart your day the Healthy Way

8.Creamy Banana Peanut Butter Chia Pudding

Total calories = 170

This creamy and delicious breakfast pudding only takes a few minutes to prepare and it will keep you full until lunch. With pureed bananas, low-fat milk and peanut butter, it is as healthy as it is tasty. The chia seeds on top just give it extra flavour and extra health benefits. What a wonderful way to start the day!

Chia seeds for weightloss

Here is The Right Way to Use Chia Seeds for Weight Loss

9. Nut Butter, Banana And Chia Seed Breakfast Toast

Total calories = 190

This little open-faced sandwich is made from whole-wheat toast, bananas and nut butter. It’s really simple to make and will only take you a few minutes to put together. The toast and bananas help you to feel full longer and added chia seeds make it super healthy.

Here are 13 Healthy Ways To Eat Toast

Healthy toast

10. Egg French Toast

Total calories = 117

Egg-lovers will find French toast to be the ultimate choice for breakfast. When made with multigrain bread and other nutritious ingredients including egg, cinnamon, milk, nutmeg, etc. by using very less oil, it not only becomes low in calorie but also really tasty.

As mentioned previously, breakfast is the most important meal of the day and you should not skip it in any situation. If you are concerned about extra body fat, just connect with us over an online nutrition consultation.

By Priyanshi Bhatnagar