There have been a lot of theories on what food to eat if your main goal is weight loss. Here are those super food which will help you reduce your weight.
Jwari, or sorghum as we know, this white millet has all that nutrition and calorific value which will aid weight loss and is a good bet for diabetes. Add it to your daily diet and check out for yourself. It is indeed a pain to roll a bhakri/ unleavened soft bread out of it. But Jowar Khichdiis an easy go to option. You may also make kanji/ ambil of the Jowar flour by adding buttermilk to it, boiling the same and drinking it with some salt and jeera-cumin seeds.
Benefits of Jowar are:-
1. Gluten free grain
2. High fibre and thus gives you more satiety sooner
3. Complex Carbohydrates and higher proteins than wheat flour
4. Gradually pumps the sugar level, than causing sudden spikes.
5. Powerhouse of other essential macronutrients.
So when adding this marvel food to your diet?
An ancient grain by which my grandmother has always sided with and so do I.
This grain is also called as pseudocereal . This means it isn’t a cereal and yet has all the important nutrients than its competitor grains like wheat and others. With lower calories, this is a grain which has been cherished for its high iron value. Make a sweet porridge with jaggery and amaranth, or just roll into a chapatti/Indian Bread,bake a cake or make a stew. This delicious grain is always there for you. Puffed Amaranth has always been exclusively used by ladies in Maharashtra for its umpteen advantages.
Benefits of Amaranth-Rajgeera
1. High in Iron
2. Gluten free, thus, doesn’t interfere in absorption of other nutrients
3. Highly nutritious
4. Rich Source of anti-oxidants
5. Amps up the fibre content of the food.
3. Nachni/Ragi/ Finger Millet:-This is one of the foods which one should wholly adopt to aid weight loss. It is not only good for weight loss but food trusted for its nutrition to all age groups. Small infants and elderly people can benefit from Nachni Sattvam(the finest part of the sprouted ragi). Make a kanji, or roll a thalipeeth-Indian Pancake, mix it with vegetables to make parathas or simply make laddoos, this superfood will awe you with its nutritional profile.
Benefits of Ragi:-
1. Excellent source of calcium
2. Helps in strengthening the bones, especially if you’re a vegetarian
3. Rich source of protein
4. Low in calories
5. High in fibre
4. Daliya/Lapsi/ Broken Wheat:-
By its name we understand that it is nothing but broken wheat or cracked wheat. Better than wheat, this acts like rice in its texture and can be a good swap to rice, for people who can’t live without rice. This is a go-to option and can be very well taken with sambar,lentils, curries like Indians eat rice without compromising on the calories. Weightwatchers can fill their plate with broken wheat upma, pulao, pongal,kesari-sheeraand lose weight while keeping the high in calories rice at bay.
Benefits of Broken wheat:-
1. High fibre content aids weight loss, keeps you full.
2. Rich source of Iron
3. Low fat acts in favor of weight reduction
4. Power packed with other vital macronutrients
5. Good profile when it comes to Vitamin B
Buy broken wheat now!
5. Barnyard Millet:-
Bhagar, Varicha bhat or barnyard millet is an ancient millet used for its high nutritional value. Make it in the form of rice,upma,or dumplings. This is the most useful millet when it comes to weight loss. Like broken wheat, this has the texture of rice. One can swap it with rice and still shred those extra pounds very easily.
Benefits of Barnyard millet:-
1. Low calorific value
2. High in fibre
3. Low Glycemic Index thus good for diabetics
4. Gluten free
5. A power house of iron content.
Today,with so much information we have options to use, and try some other grains. Nothing should come in the way of a strong will of weight loss with such varied options. Why wait? Stock up your grocery now.
It has been a while that Intermittent fasting has been on the block and many trainers, nutritionists and dietitians across the globe are going gaga over it. Intermittent fasting is a simple method of abstaining from food after sunset. You might ask what is new in that, we do not eat after sunset at all, well if that is the case ” Good for you”. But in these days of Netflix, Amazon Prime and other related distractions, it is difficult to wind up your day before 11.00 pm. Wouldn’t you be hungry if you sleep at 11.00 pm and eat around 6.00 pm? Thus,starts the episode of binge eating and eating more than what your body actually requires.
When there is binge eating, the satiety signal which your body gives your brain gets dissolved in the exciting part of the Netflix original or any TV Serial, and we don’t feel full, hence overeat.
Important aspects which we need to look into while doing intermittent fasting
Human body is a wonder. It has a biochemical oscillator which synchronizes with TIME. This circadian rhythm helps to determine our sleep pattern and controls the production of Melatonin – sleep hormone. As per circadian rhythm, we all should slow down around sun set, dim the lights around 8.00 and sleep by 9.00 approximately. Body starts producing Melatonin around 7.00 pm and we keep working past that time, interrupting the nature of the body, confuses the body, hence most of us do not get proper sleep. Improper sleep leads to hunger pangs and we tend to lead ourselves to the refrigerator in search of food late night hampering the weight loss. Intermittent Fasting is nothing but honoring our circadian or biological clock and eating well before sunset ( yes, it has a twist for our convenience too)
Type of Intermittent Fasts:
There are many type of fasts, namely 16 hours of fasting and 8 hours of eating window where you can either skip breakfast or skip dinner, 14 hours of fasting and 10 hours of eating window. The good part about Intermittent fasting is that it is flexible. Adjusting it around your most hungry time and following it is the key for weight loss. There are many other types of IF too, like OMAD ( One meal a day) or fasting 2 days in a row etc. But I personally feel that those types are for advance fasting practitioners. If we need to get the hang of Intermittent fasting, the first thing needs to be done is to know which are the timings that you are hungry. So getting in touch with body requirements is the foremost important aspect of IF.
How it helps Weight Loss:
- Your food intake gets a window with IF. That means that meals and snacks are to be eaten at a specific time which naturally reduces the amount of food you consume, thus creating a calorie deficit much required for the weight loss.
- The insulin spike when we have food is reduced and hence the blood sugar is managed well. Decreased insulin level may help fat burning thus aiding the weight loss
- It is also said that IF helps retain the muscle mass, which is not the case with only calories restricted diet.
There are umpteen theories, before and after pictures on various platforms in favor of intermittent fasting but before going there we should check out what our ancestors say? Fasting has been there for many generations in all religions which mainly tells you to get in touch with your body and know whether you truly need that much food?
They say ” Fasting of the body is the food for soul”. Well, here is to some soul searching… 🙂
It is the last day of the First Month of the year 2020, it’s the time when the resolutions would have fizzled out and the routine must have started for most of the people. It is interesting to notice that about 55% of resolutions are health related and 85% resolutions fail by February.
Well, we believe in the power of resolutions. It is important to find your own “Why” for the resolutions as for the good habits. Also, while finding your “why” it is also important to understand what is sustainable. Here is some preamble to the new “Back to Health Series” that we are starting on the “The 5 AM Mommy” blog.
Me and Shrilekha have been working out for more than a decade now. Those who know us personally know our quest for working out and thus feeling fit.
Back to Roots:
We have been working on our better self since we have realized that there is nothing better than being fit. Fortunately, we realized it very early in our life and I thank my father for that. He has worked out a lot in his adolescence and youth. He has passed on those genes to us. When we ask him about it, he says I always ate what was available (that time there was scarcity of food), they used to walk in farms and eat raw veggies or smoked veggies. So, we realized that going back to roots was certainly the answer to this diet chaos which exist all along in the new modern world.
Indians have a palette which is exposed to varied tastes, though we love fusion food and tasty food from all over the world, it is said that the most “here to stay” food trend is “SIMPLE FOOD”. With alarming obesity rate, this is the right time to move in that direction.
A lot has been said about Intermittent Fasting and the west is literally going gaga over the same. But I know only one thing, when my grandmother who passed away recently at 89 can do it all her life without attracting any ailment, I can do it. She observed OMAD ( One meal a day) and many days of fasting religiously. She worked hard and was never known to be a lazy person. 😉 So, we all should just take a step back from the modern world and go back to ourselves. I am sure you would find so many examples of Intermittent Fasting folks in your families.
Diet vs Lifetime Swaps:
Dieting is nothing but a change in your food habits to reset the system. There are number of diets and every diet has its own result. A diet which causes deprivation is going to bring back many ailments in future. So, we must carefully choose something which suits us, which helps our gut bacteria and which aids digestion. Weight-loss is not seasonal or can not be done only for some functions. It is a change in lifestyle. Whenever you feel like losing those stubborn 5 kgs which are there on your waist, just embrace some lifetime swaps.
- Staircase instead of lift
- Walk instead of a two-wheeler
- Country sugar or no sugar instead of refined white sugar
- Chekku ( Ghanicha ) oil instead of refined oil
- Sea Salt or Rock Salt instead of Normal Table Salt
- Handpounded rice or Matta Rice or Kavni Arisi instead of Normal Rice
- Warm water instead of normal water throughout the day
We all know these swaps, but we are conditioned in such a way that we would not like to take that first step towards our own health. Setting resolutions on paper is easy, but to make them happen you must take that first step. In my opinion we have a huge number of readers who have already done these swaps. Those who haven’t done, let’s do it.
But I don’t like working out ☹ :
Nobody likes to workout and nobody likes to eat vegetables. But more than that we hate eating medicines, So… the choice is ours.
The best way to go about work out is
Attract your tribe – Find out people who are on the same boat. Their consistency will bring you to doing things you have never imagined.
Get a fitness tracker – This is a best way to keep track of your steps and thus knowing the calorie burnt.
Follow people (Trainers) who inspire you – I like to be inspired by fit people. There are huge number of trainers across the world whom you can follow and feel inspired.
Use social media as your fitness ally – You can create an environment on social media which makes you workout regularly. There are umpteen fitness groups available which would prompt you to work out and to eat healthy. Just find one for yourself and you are ready to go.
Weight-loss or fitness is a journey. After a point of time, it is the journey that matters, and weight-loss or fitness is just a biproduct. But till such time arrives, every single day is struggle. Let us know what you think about it.
Me and Shrilekha have been working out and following our food regime since last 10 years. We both were obese throughout our childhood and when we grew up and started being on various diets, we lost a lot of weight but were under nourished. It is through that undernourishment that we had to suffer through issues like Irritable Bowel Syndrome and Thyroid Malfunction. We learnt a big lesson, that weight loss does not mean undernourishment. It means better nutrition. So here we are sharing some important snippets of these important lessons. Understanding some aspects would help you keep things in perspective regarding weight loss or even maintenance.
What Are Calories?
Calories are a unit of energy. They are nothing but the energy which people get from the food and energy they consume throughout the day, which is used as a fuel for physical activity. The nutrition world always talks about calories consumed by a person.
Weight loss, Maintenance or Weight gain
Whether you got to maintain your weight, whether you want to lose, or you want to gain, it all depends upon your calorie consumption. But is it possible to check calories of each food item that we eat? And is it not too much? The answer is yes, we can check calories of everything that we eat, and we can log it too. Nothing is too much if you want to achieve optimum health. As you keep logging in your food intake in food diary (online or hard copy) you will come to know how much you need everyday and whether you are overeating or under eating on a day.
How to Calculate Calories Required?
Before monitoring calories, we need to identify how many calories we need per day. The calorie calculator is based on many equations like the following:
For men: BMR = 13.397W + 4.799H – 5.677A + 88.362
For women: BMR = 9.247W + 3.098H – 4.330A + 447.593
BMR means Basal Metabolic Rate: If you add values to the above equation you can arrive at a value which is the number of calories your body would need even when you are at rest. (You can also identify your BMR using body composition monitor in any of the gyms)
For example, if my BMR is 2039 calories a day the my maintenance calories at 2000 calories per day. I can lose weight at a slow pace at 1700 calories per day, at 1300 calories per day I can lose weight at a pace of 0.5 kg per week approximately.
It is said that to lose weight effectively, one should have a calorie deficit of 500 calories.
How to Monitor Calorie Intake?
This is the easiest part and very rewarding. My favorite apps for monitoring my food intake is my fitness pal. It is easy to operate and tracks your daily weight if you are monitoring on daily basis. It has all Indian food listed so that you can quickly add it to your diary.
I haven’t used any other app. But you can also check out other apps available. Apart from that just to check out your calorie consumption on fitness bands like fitbit, Apple watch, MI bands and so on.
Keeping 500 calories deficit is the mantra for weight loss. You can also keep it under maintenance by watching what you are eating.
If you have questions kindly comment below.
Hello everyone, here! Happy New Year 2019 to all of you. A fresh year starts and one can see 365 opportunities on 31st of December every year. A New year often ushers in a lot of positivity and endless possibilities.Bidding goodbye to the last year and welcoming the new year has always been a moment of nostalgia. The year or years which are never going to come back. I get retrospective when the countdown to the new year starts. I suddenly realise the time which is passing by and which can’t be brought back. Time for me is more than a resource. It is a fourth dimension to my living existence. I have always been a time-conscious child and now a careful mother. Whiling away time or doing nothing given a lot of time hurts me like nothing else. I respect people who spend their time meticulously.
About Planning And Time Management
The 5 AM Mommies believe in the miracle called planning and time management. It is an art as much as it is a science. Thus, new year is of immense importance to us. I am of the firm belief that not only a new year can change your life, but any fresh moment can transform your life and you will be like never before, only if you allow yourself the same.
I am a huge fan of resolutions. Getting new journals, life size planners at the beginning of any new year and planning the day, week and months has been a favourite affair of The 5 AM Mommies and now slowly the children also seen to imbibe it.
You can read our love for this all the time through our blogs. We second the thought that ,”If you fail to plan, you plan to fail”. Planning doesn’t assure success, but if we don’t plan we are left in a bewilderment which only few can relate to.
The 5 AM Mommies are health conscious. We are fitness freaks. We are marathon mommies and wish to handover/pass on the torch of healthy eating to the coming generations.
This year I have made a few small improvisations when it comes to my food habits. Even if they are small changes they require 200 percent willpower to bring into practice.Please note that I am a vegetarian.
Here we go:-
Yes, we eat as per plan. But, the most important habit I want to cultivate this year is to sit calm while eating, recite a prayer and then eat every bite consciously. I have a habit of planning my food quantity as well,pre-hand. But sometimes when I need more energy, by eating consciously, I am going to listen to the need of my body and give it the fuel and the amount of fuel which is required at that point of time. It sounds simple but is a big task in itself.
This is a growing and upcoming fad diet as you may call. I have followed it in the month of December and found it very much useful to keep my mind away from food(which is the only comfort for me). So, when my body doesn’t need food, I am not going to load the calories just because I planned or because I am on a high or my mood is real low. Basically, I am not going to be an emotional eater.
Amp up my Hb, Calcium and Vit D levels:-
As a mother, we often tend to ignore ourselves, grab whatever is available to eat. We mostly operate on low battery levels, thanks to running errands at our home. I have a resolution to have a tab on my daily intake of iron rich sources,( dates, spinach, pomegranate, apples, and beetroot) and also have a rich serving of calcium( ragi, tomatoes and many others).I take an oath to bring in the goodness of nuts and fruits to my plate. Dairy shall be given its due importance and it will find a way to my diet through a bowl of yogurt, curd or paneer.As I hate drinking milk. I am also going to bask in the Sun every 10 minutes of the day.
Swap Green tea with the regular sugar tea or the masala chai:–
Basking in the early morning rays of the Sun while sipping on fresh green tea, charges you for the day like anything. I am slowly getting into this habit and mind it, I have started to cultivate some harder ones from the last year.The purpose is to skip the empty calories the very thing in the morning.
Eating sweets and desserts guilt-free:-
I have been brought up in a household where sweets (homemade) formed a meal at least twice a week. Celebrations meant sweets from Mom’s Kitchen. If I scored well in any exam, I could see the lovely bowl of Rasgoollas in the fridge the very next day. Growing up, every sweet bite felt criminal. But, indeed, sweets played a big role in making us feel loved, and also served a much needed pat. I have decided to incorporate 2 servings of sweet to my diet plan. And if someone offers me sweet, I will accept wholeheartedly without giving my diet excuses.
Good thoughts, Good relationships and good Times:-
Good food also means good time.Good time with family and friends. Good food also means good thoughts. I am going to nurture quality thoughts while preparing food for the family. Strong relationships bond over great food. Thus, I resolve to put more than 100 % while cooking thus, welcoming new times. Please note that we also run a food catering businessFood is medicine. I am going to stick to these resolutions at least for an year. I wish it becomes a habit by this 21st January, itself. I dare to make a wish! Do you?
This post is written for Ultimate Blogging Challenge 2019
Most of us have grown up eating many homemade delicacies made by our mothers, aunts and other ladies, in our case dad and husband too. Indian food and festivals are inseparable. My mom used to have specific delicacies on festivals. She never made anything mismatch to that season of the festival. Say for example, for Nagpanchami ( It is a festival where we pray to the Snake God) she used to make naivedhya of Sakhar Bhat ( Sugar Saffron Rice). On the last day of Ganapati, that is on Ananta Chaturdashi, she used to make Banana Pachadi ( Kelachi Koshimbir) which she used to call as “ Anantachi Koshimbir,” these things were seldom repeated as may be those festive days would be perfect weather-wise to have this all. After her, I have never seen anybody so thoughtful with regards to food. Come rainy season and we used to refrain from Brinjal, Onion completely, and Garlic, the simple reason would be that rains make the digestion sluggish, if we eat something like onion, we would need a good digestive power, as the winter approach, the digestion gets back to normal and after Diwali, we can actually start eating Brinjal, Onions, and Garlic. There is a specific day called “ Tulasi Vivah” when one can start eating everything. Diwali sweets were made well in advance and were allowed to be eaten only on the Abhyangasnan Day ( Narakchaturdashi) the tradition which continues till date.
Why this much thought in eating?
Because our food science is very well advanced and it is as per the season. Seasons affect the gut and digestive power of the stomach. If we eat as per the digestive power, we are never to fail. I totally believe in eating seasonal food. Diwali is meant for eating. Good food and Good times equal Diwali. Diwali Palaharam is a matter of great interest across India. With the talks of diet and nutrition in place, life has become difficult.
How the supply in the market changes our perception of food.
7 to 8 years ago, PepsiCo introduced oats in India. The campaign was making India heart healthy. The campaign was successful and slowly other companies like Britannia, Kellogg’s also rushed to bring in the most healthy cereal of the world “ Oats.” Looking at the facts, it is apparent that slowly with these types of campaigns India has become 200 crore market for cereals which is nothing but packaged food presented wonderfully and advertised really well. Same goes with other packaged goodies such as Wafers, Noodles and so on. The question on my mind is why would we give up our food and go ahead to eat something which does not even taste a bit like Indian food. The answer is the power of ADVERTISING and BRANDING.
How colors, advertising, branding, and campaigns change the food scenario?
Nobody branded Poha, Upma, Idli, Dosa the way we are bombarded with Pizza, Noodles and Masala oats advertisements. Same goes with Diwali Snacks. After Navratri, you can watch Cadbury advertising about how to gift Chocolates ( Cadbury Chocolate Pack) this Diwali to your loved ones, neighbors and so on. I mean really? When did the warmth of homemade ladoo, murukku, shankarpali was replaced by something made in the factory with many other products with loads of preservatives?
Oats Chivda, Ladoo Without Sugar and Gluten Free Chakli
There cannot be Chivda without Poha, Corn Poha, or Sabudana Poha period. There cannot be ladoo without sugar ( palm sugar or jaggery are good replacements of sugar), and there cannot be chakli without gluten as Chakli wouldn’t happen if there is no Gluten in the mix. So, the gist of all the above is, as we always say, eat in moderation. Have those long walks every day consistently to feel good and fit.
No million dollar company can be worried about your heart, and it’s health though they claim. Ultimately, you are the only person who knows your body and its needs. So, eat homemade, think homemade and seasonal. Whether should you have all the sweets? Please have as you wouldn’t get the warmth and thought with which it is conceived and made.