Weight loss occurs when calories which we consume are less than the calories which we expend. In short,weight loss= calories in < calories out This is simplified equation. But practically losing weight is a daunting task. what can be done to ease this process? We can try different types of food and check out from our experience whether it aids the process or goes against it.
What helps is that we can try many different types of food groups and check whether they are supporting the weight loss process. Lately, Smoothies are on the block, especially weight loss smoothies. So, let us look at what these weight loss smoothies are and how they help get more nutrients and fibre.
Weight Loss Smoothie Nutrition:
It is said that these smoothies are quite nutrient dense and including them in your diet may help curbing the hunger hence promoting weight loss. But it is easier said than done.
When to have weight loss smoothies?
Breakfast is the best time to load up the nutrients in your system so that the body gets enough time to process it. It is not recommended to have smoothies post lunch.
Here are some good smoothie combinations:
Apple, Banana Almond Smoothie:
Here fruits are included with nuts and you can use your favourite nut milk or skimmed milk for blending. You can also skip milk if you wish.
Apples are good for weight loss. Low calories with low sodium and fat apple is the best fruit to be added to your breakfast smoothie. It is loaded with vitamins, minerals and ample amounts of fibre.
Bananas are rich in potassium has resistant starch with fibre, aiding weight loss
Almonds are all the rage nowadays. Rich in omega 3 fatty acids almonds maintain and lower our Body Mass Index.
Carrot Ginger Turmeric Smoothie:
Loaded with Beta Carotene carrots are good for your skin and eyes.
Ginger is known for its anti-inflammatory properties.
Turmeric shoot is antiseptic in nature, and also helps to curb common infections boosting immunity.
You can add a little bit of yogurt to give a touch of smoothie here.
Oats Banana Smoothie with Cinnamon
Oats have low fat and low carbohydrate nutritional profile which is perfect for weight loss
Banana as stated above helps digestion with ample amount of fibre and is loaded with potassium
Cinnamon can be used for flavouring and is known for immunity boosting properties.
While choosing smoothies it is important to consider the nutritional profile of the ingredients that you are putting in. Using more than 2 fruits at a time is not recommended for weight loss due to the sugar content. All types of greens are not compatible with all fruits, so we need to be careful about choosing our greens for making smoothies.
Coronavirus or Covid19 has been wrecking havoc across the world. Tomorrow India is getting tested for one day of isolation. Here are 15 things you can do in isolation.
Man is a social animal but as they say turn inside to reach the highest self. While it is difficult to do this in current age everyday, forced holidays, forced self isolation or work from home or workouts from home come like a boon. Inward journey is very difficult. As humans we have a tendency to fall for worldly pleasures and the world is too charming for us to avoid or ignore. Tomorrow is that ‘Janta Curfew’ day. Sailing through it won’t be easy but these are the few things/procrastinated activities since ages which I want to do tomorrow.
1. Start the day with a thundering workout. I start the regime today.2. Go to the terrace and watch the sun rise through the coconut trees. Surya namaskars if time permits. Plant my jasmine/malli to a big pot.Water the plant
3. Press fresh orange juice for my little one.
4. Pet caramel and let her enjoy the sun bask through the balcony. Play with her and get loved.
5. Clean that unorganized clutter of my house. Dust and now it is must. Dusting necessarily doesn’t mean the furniture but sitting and giving whiff to those memories good or bad.
6. Read that unread book or probably the last few pages which were left for day like such.
7. Let my daughter an outline and let her paint her heart out.
8. Get that one must know recipe to my husband. Else when should I hand down my recipe.
9. Turn the music on and listen to old songs. Gazab ka hai din socho zara..hum hai akele..tum bhi akele..majja aaraha hai..kasam se.
10. Sundays are for learning a new kolam and thus, setting time for one such beautiful kolam to give that kickstart to that Sunday.
11. Hand wash the clothes which have piled up for they want a gentle wash.
12. Line them up and take a audit check of what is necessary and what is not.
13. Do a similar check at the kitchen pantry and give a little twist to the arrangement of furniture. Summer is on!
14. Watch that special movie and nap off there and then.
15. Most importantly pray God for the entire humanity. Teach my daughter a shloka .
That is quiet a handful day. #coronavirus #covid19
It is said that weight loss makes you lose the immunity. When I spoke to my general physician he said this is not true. But then I am already hooked onto the vegetable juices. It is good to have vegetable juice the first thing in the morning to make your body alkaline. It has immensely helped me for weight loss.
Was it easy to shift? No,it was not… it was a gradual process.
How to shift to juicing from tea/coffee first thing in the morning?
It is not a bodily need to have tea/coffee first thing in the morning, it is just your perception or misunderstanding. Once you start having juice in the morning, you would not feel the kick coffee or tea provides but there is a calm which you can feel in the stomach and hence the brain. I feel super refreshed with a glass of juice in the morning. Now, more than the coffee/tea. I have shifted coffee/tea for later in the afternoon.
You can decide the vegetable juice regime for only 7 days and see the difference.
What type of vegetables juice are a good combination?
In Ayurveda, not all vegetables are compatible with each other. Here is a list of vegetables which you can juice together.
Carrot juice is a lever cleanser.
Low in calories and high in fiber
Increases bile secretion which in turn helps burn fat aiding weight loss.
You can add ginger, mint and lemon for that extra tangy taste
While you are on weight loss, it is important to maintain a good skin.
Aloe Vera boosts metabolism and helps weight loss
The jelly from the plant is quite tasteless so you can combine it with Bottle Gourd Juice
Bottle Gourd Juice
Bottle gourd is one of the vegetables having positive prana.
It is also known for the weight loss property.
You can juice bottle gourd, combine it with Aloe Vera and lemon.
I am not very much for having a fruit juice but you can try watermelon juice on those busy days
Get some lemon and ginger into it for taste and boosting immunity.
Beetroot juice is one of my favorite immunity boosting juice
Beets are a good source of soluble as well as insoluble dietary fiber aiding weight loss
You can add ginger, lemon for tangy taste
Beetroot juice when consumed first thing in the morning has immense benefits of curing stomach related ailments like Irritable Bowel Syndrome and acidity.
Weight loss without nutrients is going to put the weight back on and will pose the risk of hormone imbalance. With juicing you can restore your health back without the fear of deprivation.
Weight Loss is about how do you manage your energy. Premade, home-made energy bites is the answer to managing your energy.
Breakfast is one of the most important food to start the day. Sometimes, it is not possible to get healthy breakfast. So, usually we resort to cereals and other sugar loaded food. Is eating cereals healthy? yes, it is! If and only if the cereals are home-made. Your body craves sugar in the morning for all the bodily functions that it has to endure for the day. Considering food is fuel philosophy, morning is the best time to have nutritious meal. Having breakfast in the morning aids weight loss kick starting the metabolism of the body.
Nutritious or Loaded with calories:
Native breakfast is the best option to go for if you are on maintenance calories. In India, native breakfast includes Poha, Upma, Idli, Dosa, Uttapam, Puri aloo etc. These recipes are ingrained in Indian culture but due to the Simple nature of carbs in these recipes, people have started loading them with veggies or some fiber. Apart from Indian breakfast , there are always a range of hyper local fruits available.
Here is a list of breakfast recipes which you can try for quick weightloss and easy to carry:
Two Ingredients Energy Bites:
Combine Dates and Grated Coconut in mixer, add cardamom for flavor and your energy balls are ready.
Mixed Flour Balls
Dry Roast Ragi or Little Millet Flour and any other millet flour, add country sugar to it when it is warm and roll balls out of it. These balls are super nutritious and healthy.
Mixed Nuts Balls
Nuts and seeds are underrated for weight loss. In fact, all the nuts and seeds provide vitamins which we can not get from any other food source. Nuts, seeds and dates are the best combination to roll into balls or into a bar.
Oats, Seeds and Dates Balls
Dry roast oats and pumpkin, sunflower and other seeds of your choice, mix with dates or any other nut butter and roll it into a ball. You get the goodness of all the ingredients with sweetness of dates which would satisfy your cravings.
You can add Vanilla, Peanut Butter or Almond butter or cardamom or saffron for flavor. Rolling the balls into grated coconut would give it a tempting look.
So why wait, just go ahead and make a batch. Let me know whether you like it.
Here are our weight loss workouts for you to try at home
Snacking is the most difficult part when you are losing weight. Smart Snacks are the way to go. 🙂
Weight loss series is quite popular with our readers. Thank you for being inquisitive and keeping in touch with us while you are working on your transformation. This post is just to guide you through some difficult times when it comes to weight loss.
What is Snacking?
Snacking is to eat something before couple of hours of your main meal. Sometimes, it can be just a fruit or a protein bar, or some nuts. But would you lose weight with snacking? Well, the answer is yes and no. For getting real weight loss results you must snack smart.
What is smart snacking?
In the world full of sugary and high carbs snacks, it is always important to know the nutritional value of your snack. Remember, snack is just to fill the time gap before the meal and does not have to be loaded with sugar or carbs. If snacks are nutritionally empty, then you are at a risk of putting on weight. Because as we have stated in our earlier post, weight loss is just calories in and calories out.
So, we have decided to give you a quick guide of low-calorie snacks which you can try. These Smart snacks are easy to carry everywhere and have loads of nutritional benefits.
Fruits : Fruits are a great source of energy. Loaded with flavours and nutrients, snacking on fruit is the best way for weight loss. Hyperlocal fruits which are readily available in the market and seasonal fruits should be on the top of the snack list.
The quantity of fruits below 100 calories
12 orange slices
2 cups of watermelon diced
Nuts: Nuts are a great source of energy and they are quite filling. My favorite Smart snack is ground nuts. But if you are keen on weight loss, you can not indulge in having too many nuts. Here is how you should snack on nuts.
The Quantity of Nuts below 100 calories
8 walnut halves
The best part about snacking on nuts is that you need not eyeball the quantity. You can actually count them.
Trail Mixes: This snack is my favourite. You can get any type of nuts and seeds, dry roast them and mix them for the snacking time. Keeping them in airtight jar helps maintain the crispy texture. See to that you have just a little.
Popgrains – Our good old pop corn is still good to snack while on weightloss but we can also pop grains like Bajra and other millets the way we pop corns. What you get? You get amazing benefit of the grain.
Yogurt – I am not a very big fan of store brought yogurts but if you are then it can serve as a great snack option. If you have sweet tooth, then this is the go-to snack option.
Let us know if you have any new snack that will help your weight loss journey. We are all ears.. 😊
Weight loss has many theories about workouts and food. 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.