Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Obesity is a common health problem today; but do you know what is even worse? It is choosing the right types of diet for weight loss.

With millions of blogs and websites encouraging you to choose this diet or that diet, what do you think is the best for you? Who do you think decides which is the best type of diet for you?

Introduction

Obesity is evidently a major problem in the current period. Even with incredible advances in the medical industry, obesity hasn’t gone down for even 1 percent.

Major diseases like diabetes, high blood pressure and many such chronic issues is a gift from obesity to younger and older generations today.

With million problems comes billion solutions. Weight loss is more of a business than a solution today. Everyday you come across these gimmicks about weight loss and the right type of diets. In fact, there are a lot of people who even fall for them.

It is true that with days the list of different diets to lose weight are increasing rapidly. And so are the fast food centres.

With this manipulative environment, how can one choose the right type of diet and find the best results on them?

It has become hard to figure out the best approach one can go with regard to diet. Especially as a long term solution.

Today, in this article we bring to you a list of 7 different types of diet that are mainly focused on weight loss and healthy living.

Types of Diet

1.  Vegan Diet

Lately, one of the most popular diets that you will come across is vegan diet. As the name says it all, it is a type of vegetarian diet.

In fact, it is an extreme level of vegetarian diet. Not just fish and meat, all the animal products like milk and milk products, and eggs are also excluded in this diet.

Generally, this particular diet is followed for ethical or environmental reasons. It is intended towards restraining animal exploitation or cruelty and not just for health reasons. As right the reason sounds, following this sort of diet, especially for non-vegetarians is a hard task.

As said before, following a vegan diet not only excludes fish and meat but also animal products like milk, egg, honey, casein, whey etc. This in fact is not even a diet, more like change in the way of life and philosophy.

If you are willing to follow this diet, then your staple foods are mostly plant based.

For example: fruits, vegetables, leafy greens, seeds, nuts, legumes, whole grains etc. Since you are excluded from having meat, for protein and vitamin content you need to find alternative products.

Vegan diet not only benefits you in losing weight but also helps your body fight other health conditions. Conditions like diabetes, heart related issues, digestion problems etc can be managed with this particular diet. [1]

Also Read: 7 Main Reasons Why Vegan Diet is Healthy

2. Ketogenic Diet

One of the crash  diets for rapid weight loss is low-carbohydrate and high-fat keto diet. A ketogenic diet comprises low-carbohydrates, moderate-proteins and high-fat divided in certain ratios in the meal.

Ketogenic diet is one of the types of diet that is majorly focussed on weight loss. It is also known to manage medical conditions like epilepsy.

Keto Diet for weight loss

This diet is one of the ways to lose weight rapidly in a few months. It is also recommended for people fighting acne.

Although most effective in terms of losing weight, keto diet cannot be a long term plan. Especially, it is not the right way for healthy living which is a sustainable way for losing weight.

Before you go ahead with this particular diet, it is necessary that you consult your doctor and nutritionist. This is an extreme type of diet which requires strict vigilance.[2]

Also Read: Keto Diet: Not An Ideal Diet For Good Health

3. Mediterranean Diet

One of the topmost in the list of different diets to lose weight is Mediterranean diet. This diet here includes consumption of foods that are available in your region. Mostly plant based but does not completely eliminate meat.

Mediterranean diet also fosters the importance of physical activity and meditation. This diet enables you to replace junk foods with alternative options as per your particular cravings.

As it promotes healthy eating, it becomes inexpensive and also content as you tend to consume the right amount of food.

Mediterranean Diet for healthy weight loss

For a long term healthy living, this can be your go to diet. It is highly beneficial for the ones suffering from mental health like depression and anxiety.

It is also recommended as it is beneficial in reducing the risks of Alzheimer’s and Parkinson’s disease. As a result of healthy eating, your longevity also increases.

With facts, comes the myths. One such myth about Mediterranean diet is that it is expensive. Well! This is definitely untrue. Because, opting for maximum plant based food and especially regional food is always cost effective.

Another such myth is that Mediterranean diet is mostly just food based. As clearly mentioned above, this particular diet also promotes the importance of physical activity and mental health.[3]

Also Read: Why Mediterranean Diet Is One Of The Healthiest In The World

4. Raw Food Diet

Raw Food Diet is a diet regime which predominantly includes consumption of uncooked or raw foods in your daily meals. It does not include anything that is processed.

It is ideally recommended to consume plant based foods in this diet. The maximum number of people following this particular diet are generally vegan.

Raw diet for weight loss

Raw food diet majorly includes vegetables, legumes and fruits. By nature, this diet includes less trans fats and avoids foods that are pasteurized or processed with additives. Raw food diet is less calorific and hence one of the best for rapid weight loss.

Raw food diet helps in managing blood sugar levels, reduces the risks of heart disease, cancer, diabetes and also improves your skin health.

In this type of weight loss diet, since no cooking is allowed, you can go for sprouting of seeds or grains. Juicing of veggies and fruits is also a great approach. Dried fruits that are dehydrated and even blending your foods can be a better way to go with this diet.

Raw food diet may sound easy in terms of food preparation time. But, it is one of the difficult diets in terms of overcoming the cravings and the need for consuming tasty food.

This particular diet is hard to follow for a long term. It can be beneficial for people who want to lose weight quickly.[4]

5. Paleo Diet

In the list of different diets to lose weight, paleo diet is the most ancient one. It is hardly in human practice currently. Paleo Diet is from an era wherein eating foods that came from hunting was the right way of life.

It is believed that with time, the modern practice of eating food has changed so much that the body is unable to adapt to the current food chain.

Paleo Diet

Paleo diet includes foods such as fish, meat, eggs, vegetables, fruits, seeds, nuts, spices etc. Foods that have to be completely avoided in this diet are sugary foods, processed foods, soft drinks, dairy products, grains, legumes, and salt.

Just like Mediterranean diet, the paleo diet also aims at healthy eating for weight loss. Its benefits revolve around weight loss, managing diabetes, heart health and also better appetite management.[5]

Also Read: Paleo Diet for Weight Loss|Work for Indians?

6. Low-Carb Diet

 As the name gives it all away, low-carb diet limits the amount of carbohydrates consumption. It mainly encourages high protein and fat in foods. The primary motive of Low-Carb diet is losing weight.

This type of diet may also come with health benefits like reducing risks of diabetes and metabolic syndrome. Today, there are multiple alternatives for low-carb food products that may aid you to be consistent with the diet.

Low carb diet

Generally, carbohydrates are the macronutrients that provide calories in a diet. Certain fruits, veggies, grains, seeds etc are a natural source of carbohydrates. The limit in consumption of these foods is essential in this type of weight loss diet.

Many food manufacturers add refined carbohydrates like sugar and white flour in processed foods. These foods have to be consumed in limit or even avoided.

Low-carb diets not just help lose weight but also find its place in benefiting your health by reducing the risks of heart related issues.[6]

Also Read: 5 Great Tips for Following the Low Carb Diet

7. Intermittent Fasting

Don’t go by its name. It is definitely not a starving diet! Intermittent fasting diet involves fasting for some period of time in a day.

For example, the time between your dinner and breakfast. You generally do not consume anything between that period and hence that is a fasting.

Performing fasting for some period in a day, helps in digestion of food. It also helps burn a lot more calories when compared to that of other diets. This diet has to be done starting with fasting for a lesser duration. Going overboard at the very first time might harm your health.

intermittent fast for weight loss

How do you think intermittent fasting works? So, for starters, let’s say you get all your energy from the food consumed between morning 9 to evening 6. After 6 in the evening you do not eat anything until the next day 9 in the morning.

The food you consume from 9-6 provides you with energy to spend the next 15 hours. Once all that energy is spent, to stay active for the rest of the time, your body utilizes the energy from the fat stored in your body. Hence results in weight loss.

With a number of diets in the list of different diets to lose weight, there are some which not only concentrate on losing weight but also on your health. It is important to know and understand what works best for you.[7]

Also Read: All What You Should Know About Intermittent Fasting

How To Decide Which Is The Best Type Of Diet For Weight Loss?

When it comes to weight loss, you have a lot of advice and information coming around. May it be from millions of websites, blogs or even magazines and books. But do not fall for all that comes your way. Most of these diets are false approved and are not a long term solution.

We understand your confusions and concerns. But the question is, do you understand that? Weight loss is an art. It requires strict vigilance and collective support from your surroundings. Most importantly, you need to understand your own body.

What you like/dislike? What makes you feel full? And many such questions have to be answered.

Here is what you can do for starters:

  • Consult a nutritionist: First and foremost, involve your nutritionist  in all your discussions and researches. They can give you proper guidance on what is right for you and what is not. 
  • Find alternatives: Consider your needs. Do not restrict yourself from having certain food that is your favorite. Instead, find an alternative. Restricting or forcing yourself could worsen mentally causing more harm to your body.
  • Affordable: Always look at how much you can afford them financially. Looking at your pockets when it comes to health is wrong, they say. But it is important to understand that not everyone is in place to afford everything. Make your budget beforehand.
  • Go for locally available and seasonal foods: Make sure to try diets that go with your locally available foods. This way you are not importing anything from outside which saves you from unwanted expense. Also, you are already aware of these foods around you everyday.
  • Physical Activity: Always include physical activity with your diet. It is important to understand that diet alone cannot help you lose weight or live healthy. Balance in diet and exercise is utmost important.
  • Supplements: Overweight could be the result of deficiency of certain nutrients . Addition of supplements checking with your nutritionist will support your weight loss journey along with the diet.
  • Do not stress: Do not go overboard. Dieting is tricky! If you follow a diet so much so that, if found cheated you might end up feeling guilty. This leads to unwanted stress. So, it is important to take it lite and also enjoy what you like (or find better alternatives).

Facts and myths are always heard and said about. But the man who finds the reason and explanation behind it, makes the best of life.[8]

Conclusion

While we have given 7 types of diets, let us also remind you that these are just a few of the many fishes in the ocean of diets. At the end, what is best for you is to be decided by none other than yourself.

Always remember, a man is his own best friend and so is his adviser. Decide what is important to you and discuss with the ones who know you. Patience is a key to losing weight and in general to all your problems.

At Possible, we provide you with FREE diet consultation! If you have any confusion on what type of diet best suits or any kind of doubts and questions regarding diets for weight loss, we are just one click away. You have got us!

 

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

Are you a vegetarian who is intensively looking for a perfect yet easy meal plan to lose weight?
We are glad to tell you that You’ve Arrived!!

The world is rapidly turning towards vegetarianism to follow a healthy lifestyle and protect the environment. Around 18% of the world’s population is identified as vegetarians. [1]

In this blog, we will discuss the benefits and risks of vegetarian diet plans for weight loss, frequently asked questions to dieticians, and more. We will also give you a Free 7-Day Complete Vegetarian Diet Plan for Weight loss by our head nutritionist.
Excited!!
Let’s go…

Want to become the best version of yourself?
Learn to eat right with a customised meal plan.


Know More

Introduction

In simple terms, a vegetarian diet is the one that does not include meat, poultry & byproducts of animal slaughter. People adopt vegetarianism for various reasons such as religious beliefs, health issues, environmental causes, respect for sentient life, etc. However, dairy products such as milk, curd, paneer, etc. are considered vegetarian.

The majority of Indians are vegetarians with an estimate of 40% of the Indian population is pure vegetarian, while another 30% of the population consume meat occasionally. [2] [3]

It has also been observed globally that people are rapidly converting to vegetarianism as it is the best way to stay healthy.

Several studies published in the Journal of the American College of Nutrition [4][5] assures that vegetarianism reduces the risk of many serious health issues such as heart diseases, diabetes, PCOS, hypothyroid, etc.

Athletes and bodybuilders are substituting meat for plant-based proteins to reduce the risk of Type 2 diabetes, cancer, kidney disorders, etc.

vegetarian food to lose weight

It often turns out to be a challenging task for a vegetarian to find a perfect weight loss diet plan. Even if one can find a healthy vegetarian diet plan, it contains several food items that are not readily available in local Indian markets.

To solve this problem for you, we reached out to our head nutritionist and came up with a simple & perfect diet chart for vegetarians.

Benefits & Risks of Vegetarian Food

Nothing is white or black; everything is grey, which means everything in this world has pros and cons, and we shouldn’t follow anything blindly. As they say, half knowledge is more dangerous than no knowledge.

Here we address the health benefits and risks attached to a purely vegetarian diet: –

Benefits of a vegetarian lifestyle

1. Weight loss

When you are on a vegetarian diet, your BMI would be lower than that of a non-vegetarian because vegetarian foods are lower in calories than non-veg.

Studies across the globe have shown that a vegetarian diet is high in micronutrient content, low in fat, and comprises approximately 7 to 15% of total energy.[6, 7, 8]

You can easily lose or maintain your weight with a healthy vegetarian diet.

Also Read: Following An Extreme Diet? Beware! It Can Possibly Make You Fatter

2. Healthy Heart

For a healthy heart, you need a healthy plate, and a vegetarian plate is an excellent choice. A veg diet is cholesterol-free and is low in saturated fat, which keeps you at a lower risk of cardiovascular disease.

A vegetarian diet contains dietary fibre, complex carbohydrates, vitamins, minerals, polyunsaturated fatty acids, and phytochemicals. [9]

3. Diabetes prevention and management

You can prevent diabetes with a vegetarian diet as it has lower sugar levels, and it makes your body more responsive to insulin. Diabetes patients are given vegetarian diet plans and superfoods to control, manage, or reverse the disease along with weight loss.

Vegetarian diets have a high content of fibre, antioxidants, and phytochemicals. There is evidence that high consumption of fruits and vegetables can decrease the risk of developing T2DM. [10, 11]

Moreover, whole grains contain the mineral magnesium, which is essential for regulating blood sugar [12]

4. Hypertension 

High Blood Pressure or Hypertension (BP) is a modifiable major lifestyle risk factor. There are a variety of mechanisms proposed by which plant-based nutrition leads to a decrease in blood pressure.

They include improved vasodilation,[13, 14, 15, 16] greater antioxidant content and anti-inflammatory effects,[17, 18, 19, 20, 21, 22, 23, 24] improved insulin sensitivity,[25, 26, 27, 28, 29] decreased blood viscosity,[30, 31] altered baroreceptors,[32] modifications in both the renin-angiotensin,[33, 34, 35, 36] and sympathetic nervous systems[37, 38].

5. Gastrointestinal diseases

Vegetarian Diet rich in soluble and insoluble fibres helps in treating gastrointestinal diseases such as gastrointestinal cancer, gallstones, diverticular disease, and constipation.[39]

6. Healthy skin

As fruits and vegetables are high in fibre, antioxidants & water, they help improve your metabolism, improve your digestion, keep you hydrated, and flush out toxins (detoxification) and other unwanted chemicals from your body. 

Also Read: How To Detox Your Body In 8 Simple Ways!

Demerits of the vegetarian diet 

1. Nutritional Deficiency

A wrong composition of the vegetarian diet can cause nutritional deficiency disorders. If you do not focus on getting all essential nutrients from various fruits and vegetables and follow a monotonous vegetarian diet plan, you will lack in vitamin B, vitamin D, iron, protein, etc.

You should follow a balanced diet to have sufficient essential nutrients, foods like pulses, spinach, cashew nuts help in getting iron, whereas foods like rajma, milk, soy milk, seeds help in getting protein.

2. Lower bone mineral density

The elimination of animal products from the diet decreases the intake of some essential nutrients and may influence bone metabolism. However, vegetarian diets can also be equally healthy only if they are well balanced with a variety of foods.

3. Great effort required

You need to put more effort in terms of time and knowledge to select the foods in a vegetarian diet especially when you are eating from out. We advise you to take help from a qualified Nutritionist.

4. Requires supplementation 

If your vegetarian diet is not well balanced, you need regular external supplementation for essential nutrients like vitamin B12, vitamin D, etc.

Also read: Vitamin B12: A Key Player In Keeping The Body Healthy

Simple Vegetarian Diet Plan 

Here’s a free 7-day vegetarian diet plan for weight loss by our Head Dietician, Dr. Sunmukha Priya:-

7 day Vegetarian diet plan for weight loss

5 Simple Tips to Lose Weight by Dieticians

1. Drink warm lemon water

Drinking warm water with a squeeze of lemon early in the morning aids in weight loss. It will rehydrate, detoxify, boost immunity, and improve your digestion. Researches have shown that polyphenol antioxidants found in lemons reduce weight. [8]

2. Magic of black coffee

Black coffee has chlorogenic acid that helps the body keep the glucose absorption down from the food, which helps in weight loss. 

Fitness experts suggest that taking a cup of black coffee before exercise. Coffee has a psychoactive substance called caffeine that helps you energize and make the most out of your workout with less fatigue.

3. Heavy breakfast & light dinner

  • Two important things about breakfast:
    • It should be the heaviest meal of the day, and by heaviest, we don’t mean the weight but the quality. It should be loaded with protein and other nutrients.
    • You should never skip breakfast. 
  • Dinner should be the lightest meal. You should have vegetables and some grains for dinner.

4. Never stay hungry

We want you to learn this by heart – Starvation Is Not Dieting. This is a widespread misconception and the reason people lose weight quickly, but then it brings them a lifetime of problems.

Starvation puts adverse effects on your body like blood pressure drops, slowing heart rate, hypotension, prolonged weakness, dehydration, thyroid malfunction, and whatnot! 

Keep healthy snacks or fruits beside you to munch on as soon as you feel hungry.

5. Make it a habit

Fitness is a goal; if you are not fit, but once you are healthy, it should become a part of life. Consistency is the key. Make it a habit to have healthy food with moderate exercise for a life long happiness.

healthy vs unhealthy foods

Foods to Avoid

You become what you eat, and we want you to be as fit as a fiddle, not as fat as a burger. 

Yes, we do have veg burgers, veg pizzas, veg biryani, and to top it all, everyone’s favourite panipuri, momos, french fries, and whatnot but just because it’s “veg,” doesn’t mean it’s healthy.  Here’s a list of food you must avoid to achieve your fitness goals:-

1. Fried food

Who doesn’t love a hot and crispy french fry dipped in sour cream!

Made your mouth water, didn’t I?

But you would also know that this fat and salt loaded junk food is big trouble for your heart.

All deep or semi fried foods are filled with carbs, fat, cholesterol, and sugar that can really hinder your fitness goal. According to a study, a correlation between processed food and obesity has been found. [9]

2. Packed Fruit Juice

Have you ever turned a fruit juice pack to check the information printed behind it? If not, then do it next time.

You will be surprised to find out that it’s only a small percentage of real fruit juice, and the rest is water, sugar, and preservatives. Stay away from packed and processed juices instead have real fruit; if not, a fresh fruit juice with no or less sugar.

3. Bakery products

I was a sweet tooth, then one day I stepped on a weighing machine and it broke. 

The thought of filling your kitchen with candies, pastries, muffins, cupcakes, and all may make you feel good but each bite is a guilty pleasure and unfulfilling. Bakery products are made with ingredients like sugar, refined flours, oil and creams which are unhealthy for you.

Save yourself from obesity, diabetes, and other diseases, and next time your sweet tooth craves, have some dark chocolates, dry fruits like dates, raisins, or crushed almonds and walnuts with honey.

4. Foods with added sugars

One simple statement, “Sugar is bad for you.” Avoid all products that contain added sugar like cold drinks, ice creams, candies, wafers, frozen yogurt, shakes, etc.

Sugar increases the risk of heart diseases, diabetes, obesity, gum diseases, tooth decay, stress, and much more. Honey is the best natural alternative for sugar.

In Short

It’s not easy to shift from a non-vegetarian diet to a vegetarian diet. This diet change can be gradual. You should make sure that when you are on a vegetarian diet you take supplements like vitamin B12, vitamin D, protein, etc. 

It is essential to make sure the diet incorporates foods from a variety of vegetarian sources.

FAQ’s

1. Can I lose weight by being a vegetarian?

A. Yes, you can lose 1 to 2 kgs in a week with a vegetarian meal plan and moderate exercise.

2. What are the disadvantages of a vegetarian diet?

A. Purely vegetarian diet lacks in various essential nutrients like protein, vitamin B12, iron, zinc, etc. You should always have a balanced diet by including such nutrient rich foods.

3. Do vegetarians get enough protein?

A. Your body should get an average protein intake of 50 grams daily. You can ensure sufficient protein intake by including foods like soy milk, tofu, nuts, lentils in your everyday meal.

4. Aren’t vegetarian diets low in iron? 

A. A monotonous vegetarian meal may lack in various essential nutrients including iron. You can ensure sufficient iron supply by including foods like whole grains, green leafy vegetables, dried fruits, etc in your diet.

 

 

Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

On Sunday, Aug 30, 2020, In his monthly radio programme called “Mann Ki Baat”, Prime Minister Narendra Modi announced September as “National Nutrition Month”. He urged that the school should not just focus on the regular subjects but also make their students aware of the importance of complete nutrition. 

He suggested that schools must have Nutrition Monitors in each class like the class monitors as this will help raise awareness. “Apart from the report cards, schools should also provide nutrition cards to the students.”, he added.

Schools & Nutrition

Schools are the best place to educate the society about the importance of nutrition because they reach almost every person of the society as they have an effective connection with the students, the school staff & families.

A school needs to keep a healthy lifestyle & improved nutrition on the top of their agenda because nutrition plays an important role in a child’s well being, learning ability, academic performance, co-curricular activities performance, etc. 

nutrition month to make children aware of healthy eating

It’s not just the education, but the nutrition that decides the future of a child & hence it must be of utmost importance to make the society aware of it & schools are the best medium to achieve this goal.

A healthy body holds a healthy mind, and the combination of both is essential for a human being to explore their mental and physical potential in every regard.

It is important to bring the awareness about healthy nutrition early in childhood or adolescence to prevent the detrimental health effects of poor eating habits. These age groups are the critical period for highly nutritional diets as the overall development is at pace.

Also, the eating habits developed in these age groups persist throughout adulthood and it gets extremely difficult to change them later.

Nutritional requirements for different stages of life

The requirements for micro-nutrients change throughout the life cycle. Every person requires all the micro-nutrients, but the quantity of intake varies and hence focus on a certain group of micro-nutrients is required at different stages of life.

There are two types of problems related to nutrition, one being the inadequate intake of certain micro-nutrients (vitamins & minerals) & the other is the excess intake of macro-nutrients (saturated fat, sugar, cholesterol, carbohydrates, protein, etc).

Here we discuss the micro-nutrients required at different stages of life: 

1. Fertility

Lifestyle quality & eating habits affect fertility directly or with the risk of diseases that impair fertility.

Studies suggest that for females to achieve pregnancy a sufficient amount of vitamin C, antioxidants, iron & arginine is required. [1] A gluten-free diet is suggested for the female at the risk of getting celiac disease, an immune mediated condition triggered by gluten. [2] 

According to studies, male fertility is impaired by smoking, reproductive tract infection, varicocele, poor diet and other health factors occurring majorly due to poor lifestyle.[3] Men should assure a good supply of antioxidants, vitamin C, vitamin E & selenium for an improved sperm quality.

One of the common reasons associated with the fertility impairment in both women and men is alcohol consumption.

2. Infancy and Early Childhood

The rate of development at both these stages are more than any other stage of life hence the requirements for quality nutrition is very high. It is suggested to maximize intake of nutrient-rich foods, particularly vegetables, fruits, legumes, milk and whole grains. [6]

3. Adolescence and Adulthood

The recommendation for micro-nutrients is almost the same in both the age groups except certain minerals required for bone growth like calcium, phosphorus. However, the adolescent requires more macro-nutrients majorly protein & energy than a regular adult.

This is suggested for a regular lifestyle whereas the protein & energy requirements would definitely increase in adults if they are planning to achieve a certain muscle mass.

healthy lifestyle

The micro-nutrient needs in adults differ slightly based on the gender. 

  • Males require more of vitamin C, K, B1, B2, and B3; magnesium & zinc.
  • Females require more iron as to the males of similar age due to menstruation.

4. Pregnancy and Lactation

Pregnant and/or lactating women require increased amounts of protein, vitamins A, C, E, B, calcium, phosphorus, magnesium, iron, zinc, potassium, selenium, copper, chromium, manganese, and molybdenum.

They have increased requirements of both macro-nutrients and micro-nutrients & the insufficient intakes of all these increases the risk of chronic diseases in their children. [4][5]

5. Old Age

Elder people require less energy than younger people due to reduction in metabolic rate, physical activity & muscle mass. With old age the risk of bone loss and fracture increases. Hence it is suggested for the elderly to increase the intake of vitamin D.

As the muscle mass reduces with old age the body loses its capability to retain much protein hence a bit increased intake of protein in small amounts is advisable.

The preferred source of protein is plants for this stage of life. Old people should also have  a little higher intake vitamin B6 for better immunity.

Possible’s Initiative

The vision behind the establishment of Possible is to make India healthy. Our founders, Megha & Vishnu, laid the foundation of this organization with a mission to change the lives of at least 10 Million people for good forever.

It’s been 5 years & many ups and downs but we have successfully achieved 40,000+ happy customers. 1000’s of them overcame an existing disease like diabetes, thyroid, etc, 1000’s of them reached their fitness goals by reducing 10’s of kgs, 1000’s of parents have subscribed to our superfoods.

Our superfoods are scientifically designed & formulated to live up to the title of “Superfood” as they come power packed with several nutrients like protein, vitamin, minerals, etc.

Possible supports this brilliant initiative by the government that we feel we are an unofficial ambassador of this National Nutrition Month. We are running several exciting challenges and quizzes on our social media handles to spread awareness. Follow us on Instagram & Facebook to take part and win exciting gifts.

Check out the range of Superfoods by Possible here:-

Shop

Let’s pledge today: “I WILL EAT RIGHT WITH EVERY BITE”

a list of seven vegetarian recipes I like to cook using my Instant Pot.

 

 

Vegetarian Recipes

 

I’ve put together a list of seven vegetarian recipes I like to cook using my Instant Pot. I like using a multicooker (instead of a regular stove-top). because it’s faster, simpler, and the cooking technique keeps nutrients in the dish.

So, if you want to keep living healthy and enjoy life as a vegetarian, here are some recipes for you to try:

 

1 Baked Potatoes

 

 

baked-potatoes

 

 

This is a recipe for baked potatoes, and since we’re using an Instant Pot, the time needed for cooking is cut in half. So, you won’t have to wait by the oven and keep checking on the potatoes. To make sure they’re at the right temperature all the time!

You can find the ingredients and full recipe here, but the process is quite simple. You simply put halved red potatoes in the inner pot of your IP cooker. And set the pot according to instructions. When the cooking is done, you’ll have a delicious meal that can be served. With a salad or any other side dish you want.

 

 

2 Tacos

 

 

food-for-fitness-tacos

 

 

Who said you can’t have good fast food when you’re a vegetarian? I know that many big food chains offer vegetarian versions of their menus. But the taste is never up to standards (at least that’s how I see it).

So, why not make your own fast food that’s healthy, fresh, and tastes amazing? This Instant Pot tacos recipe proves you can do it without too much fuss over ingredients. In addition, you don’t have to fight over who does the dishes after you eat – it all goes in the Instant Pot!

 

 

3 Hummus

 

 

food-for-fitness-hummus

 

 

It’s delicious, nutritious, and makes you think of exotic places kissed by the sun and blessed by rich cultural habits. Hummus is a wonderful dish that doesn’t require too much effort to make. But brings a variety of nutrients to your diet!

Luckily, it’s easy to make using an Instant Pot so you can enjoy it whenever you want. Still, keep in mind that moderation is important when you’re trying to have a healthy lifestyle!

 

 

4 Mac & Cheese

 

 

 

It’s easy to make but it can be a lot of work when you’re making it using standard methods. But if you follow this  Instant Pot vegetarian recipe, you’ll see it takes less to get this creamy, cheesy dish steaming hot on your plate. In addition, there will be fewer dishes to clean. Since you’ll only be using the pot to cook the pasta and the sauce.

If you want to add to this classic dish, you can always combine some broccoli. (Or other veggies you consider useful) in the cheese sauce.

 

 

5 Portobello Pot Roast

 

food-for-fitness-portobello-pot-roast

 

 

Most people think about beef and slow cookers when you say pot roast. While it’s true that this is a dish that requires time to have all the flavors blend together in a symphony of taste. You can get the same result in half the time by using an Instant Pot.

Also, the beef can be replaced with portobello mushrooms, like this blogger did, and you are good to go! Of course, you can use other types of mushrooms. As long as they are meaty and retain their texture when pressure-cooked.

The good news is that you can serve this pot roast as is or as a side dish next to pasta or rice. Not to mention that it’s a flavorful vegetarian recipe that the entire family can enjoy!

 

 

6 Lentil Stew

 

food-for-fitness-lentil-stew

 

 

There’s nothing more soothing than a hearty stew when it’s cold outside! Be it rain or snow, this dish is a fantastic idea for lunch or dinner, especially when you’re sharing it with friends and family.

In addition, this lentil stew is so versatile that everyone can enjoy it. You can cook it vegetarian, and people who eat animal products. Can simply add smoked sausages in their bowls, to make it more to their taste.

Lastly, this delicious recipe (available here ) doesn’t require fancy ingredients. Most of them are already in your cupboard or fridge.

 

 

7 Pad Thai Stir Fry

 

pad-thai-stir-fry

 

 

You can still enjoy delicious foods, like Pad Thai. Even if you don’t add chicken or animal-based sauces! According to this recipe, you can make fantastic Instant Pot vegetarian recipes and gluten-free versions without dirtying any other dishes and tools (except for the inner pot of the IP, of course!)

In addition, it reduces your activity in the kitchen. Since you won’t have to take care of the noodles in one pot and stir the vegetables in another pot! So, follow the recipe and enjoy the result with your guests – who I promise, will be impressed with your cooking skills!

 

Wrap Up

 

It’s not that bad to make the switch to veggies after all. It only takes a bit of imagination and reliable cooking tools. (like the Instant Pot) to enrich your culinary life. So, as long as you make sure your food is not boring and you keep up; with the required daily protein and fiber intake, you’ll be healthier and happier for your choice!

 

 

 

 

Considering cycling for weight loss? No matter whether you’re just starting out or a seasoned rider, it’s entirely possible to get leaner in lycra. Cycling is a moderate-intensity exercise that burns hundreds of calories an hour while being gentle on your joints, so it’s ideal for shedding your spare tyre.

With that said, cycling for weight loss is no walk in the park. If you’re serious about maximising the benefits of your workout on two wheels, it’s not just about making your time in the saddle count – though we’ll share advice on that, too – you’ll also need to make sustainable changes both on and off the bike.

Craig Tyler, trainer and indoor cycling instructor at WithU, and Annie Williams, qualified personal trainer from OriGym Centre of Excellence, share their tips on cycling for weight loss:

1. Track yourself

Not only is tracking your progress a useful motivational tool – especially on tougher training days – but it’ll also provide you with valuable insights to maximise your rides. Of the many trackable metrics available, it’s most important to keep track of your distance, speed, elevation and heart rate, says Tyler.

‘An accurate heart rate chest strap will give you a good indication of how many calories you are burning,’ he says. ‘Tracking your distance and speed can tell you how far and fast you’re going. You may think you are going fast or pushing hard, but without the data, you won’t know. As your fitness improves, your heart rate will lower at a given speed, so over time you must increase the speed or length of cycles to burn the same amount of calories.’



2. Increase the intensity

When you’re cycling for weight loss, intensity matters. ‘Look to push yourself harder, both in terms of duration and the speed you are pedalling,’ says Williams. ‘You should also look into increasing the incline of your rides by choosing routes that involve traveling uphill. A combination of these factors will see much greater progress toward your weight loss goal.’

You won’t just burn more calories – you’ll boost your metabolism, too. ‘When riding at a higher intensity, you dip into your anaerobic energy stores, which need to be replenished during rest,’ she adds. ‘This increases the number of calories you burn during rest and turns your body into a calorie-burning machine round the clock.’

Don’t underestimate the importance of regularly incorporating long, slow rides into your workout regimen.

3. Mix up your regimen

Upping the intensity needn’t mean emptying the tank during every session. If you’re finishing every ride feeling completely and utterly drained, you’re pushing too hard – and it won’t make you leaner or faster. Going all-out triggers the release of cortisol, the stress hormone – this is fine in short bursts, but when your levels are constantly elevated, it signals your body to store fat around your belly.

Don’t underestimate the importance of regularly incorporating long, slow rides into your workout regimen. ‘Vary your rides from gentle longer cycles, to short and sharp intense blasts,’ says Tyler. ‘The gentle rides won’t be too taxing on your body so you will be able to do them more frequently, the intense rides will burn calories much faster, but be more difficult to recover from.’



4. Include HIIT

To maximise your weight loss efforts, incorporate one or two HIIT-style workouts every week. ‘HIIT entails short bursts of intense exercise alternated with intervals of low-intensity exercise,’ says Williams. ‘You want to be between 70 and 90 per cent of your heart rate for the majority of the session outside of the low-intensity intervals.’

Your workout might look like this:

  1. Cycle as fast as you possibly can against high resistance for 30 to 60 seconds.
  2. Follow with between two to three minutes of a gentle cycle at a low resistance.
  3. Repeat this structure for 20 to 40 minutes.

    Short on time? Try tagging a HIIT session onto the end of a moderate ride, Williams suggests, to reap the fat-burning benefits. ‘HIIT workouts can help you burn more calories at a much quicker pace, as well as improve your cardio fitness, decrease body fat and, again, encourage higher calorie burn when rested,’ she says.

    cycling for weight loss

    Justin Paget

    5. Ride in the morning

    If you can, go for a spin first thing. ‘It’s very easy to let the day get away with you,’ says Tyler. ‘I would advise waking up, having a coffee and getting straight out for even 30 minutes. The fresh air and exercise will set you up for the day, and soon the waking up earlier will become natural and easier.’

    And if you do ride in the morning, go before breakfast. Known as ‘fasted cardio’, exercising on an empty stomach can help you burn up to 20 per cent more body fat, according to Northumbria University. ‘You’ll have enough glycogen in your muscles to sustain around two hours of fairly intense exercise,’ Tyler adds.



    6. Integrate cross-training

    Cycling is excellent for working your lower body, but a solid weight loss regimen requires a total-body approach. Including non-cycling workouts will boost your mobility and flexibility ‘to stretch out stiff muscles and tendons and reduce the risks of any aches, pains and potential injuries,’ says Williams. Plus, it’ll keep your training interesting.

    ‘Pilates, free weights and swimming are all ideal for cross-training, each of which encourage a stronger core which will in turn benefit your cycling performance, as well as assist in building muscle which directly impacts your body being more efficient in burning calories,’ she adds. ‘Pilates also offers a great aid for improving flexibility.’

    7. You need a calorie deficit

    Ultimately, the effectiveness of cycling for weight loss boils down to energy balance – calories in versus calories out. ‘To lose weight, you must be in a calorie deficit,’ says Tyler. ‘This means you are burning more calories than you are consuming. Increasing your exercise levels while reducing your food intake is a highly effective way of doing so.’

    You don’t necessarily need to count calories to hit a calorie deficit. ‘Be wary of calorie-dense items in your kitchen,’ he adds. ‘A few drizzles of oil on your food can have more calories than a couple of chocolate bars. Watch out for condiments, too – try swapping out mayonnaise for light mayo, ketchup for reduced sugar. These little tricks reduce the amount of calories you consume, not the volume of food you are eating.’



    8. Skip the pastry

    If you’re the type of person who likes to ‘reward’ themselves after completing a long ride, this tip is for you. ‘If you want to lose weight, skip the post-ride pastry,’ says Tyler.

    Having a good source of protein post-ride will give your muscles what they need to recover and will keep you fuller for longer.

    ‘You may only burn a few hundred calories on a gentle ride, and that pastry and cappuccino could be well over 500 calories. Having a good source of protein post-ride will give your muscles what they need to recover and will keep you fuller for longer, too.’

    9. Focus on protein, fruit and veggies

    When you’re cycling for weight loss, consuming the ‘right’ foods is just as important as avoiding the ‘wrong’ foods, Williams adds, so build your diet around nutritionally-dense, lower-calorie options – for example, lean proteins like chicken, fish, beans and pulses. ‘These also offer assistance in the recovery process after exercise,’ she says.

    ‘Additionally, you should opt for plenty of fruit and veg. Whole grain carbohydrates or those with a low glycaemic index – such as rolled oats or sweet potato – are a great source of carbs, which is essential for energy. You should also consume an appropriate amount of healthy fats, such as nuts and seeds, fatty fish, and avocado.’



    10. Drink lots of water

    To perform at the peak of your potential, hydration is key – especially if you’re heading out for a long ride. Plan ahead so you know where you can stop for refills along the way. In the summer heat, you could even add an electrolyte powder to replenish what you lose through sweat. ‘Water is obviously essential, especially when it is hot out and you sweat a lot,’ says Tyler. ‘But it can help fill your stomach and reduce the amount of calories you consume.’

    cycling for weight loss

    Maria Fuchs

    11. Avoid overtraining

    When weight loss is your goal, ‘it’s tempting to go all in, training five-plus times a week, cutting out practically everything you enjoy in your diet and generally pushing your body to the point of exhaustion,’ says Williams. But it’s not healthy, sustainable, or effective, ‘and will likely see you revert back to old habits in no time’.

    When you push your body beyond its limits, Williams adds, you risk totally exhausting yourself, or worse – ‘injuring yourself and putting yourself out of action,’ she says. ‘You want to burn calories and work up a sweat, not push your body to injury or complete shut down. This also relies heavily on your diet and what you are feeding your body.’



    12. Fuel your workouts

    Resist the temptation to severely restrict your calorie intake. When you under-eat drastically, your body burns through muscle tissue as well as stored carbs and fats. This has a detrimental effect on your metabolism that lingers long after you resume your usual eating patterns.

    In order to perform exercise effectively, your body needs fuel – similarly to how a bonfire needs logs to burn.

    ‘In order to perform exercise effectively, your body needs fuel – similarly to how a bonfire needs logs to burn,’ says Williams. ‘Think of your metabolism like a bonfire. You need to keep feeding it appropriately in order to maintain its burning process.’

    13. Cycle everywhere

    You needn’t just cycle to work out – consider adding short journeys to your day-to-day life. ‘When you’re not specifically training, can you use the bike elsewhere?,’ says Tyler. ‘If you need to pop to the shops to pick up only a couple of essential items, how difficult would it be to cycle? If you only live ten minutes away, don’t drive, take your bike! You’ll burn calories, get some fresh air, reduce your emissions and save money on petrol.’ And if two wheels are your primary mode of transport? Try taking longer or hillier routes from A to B.



    14. Buddy up

    Don’t go it alone – buddy up to bolster your drive and keep your goals tracking. ‘A group, friend or instructor can help motivation and accountability massively,’ says Tyler. ‘It’s very easy to give up on a training session on your own, or even not bother. But if you promised a friend or have a session with an instructor, then your chances of cancelling will be much lower.’

    15. Have fun

    It sounds obvious, but don’t forget to have fun and enjoy the process. This might mean taking local scenic routes or trails, joining an online cycling community, tackling virtual rides on an indoor bike, or enlisting an audio instructor. Remember to be patient with yourself, too – the fitter you become, the more energy you’ll have, and the easier and more natural cycling will feel.



    Last updated: 22-02-2021

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

    It is easier to gain weight nowadays due to the fast-paced daily life we have been accustomed to. As we eat and drink on-the-go, most of the foods that we consume are not healthy or offer little nutritional value, and they only give us a huge amount of fats and calories. There are various ways and recommendations on how to lose weight all over the internet, but some of them may not be good for your health. Here in this article, we are going to provide some tips to help you lose those extra pounds while still staying healthy.

    Tips to Lose Weight the Healthy Way

    1.    Add More Fruits and Vegetables to Your Diet

    The benefits of fruits and vegetables are numerous and at the same time, they taste delicious. They’re low in fat and calories but high in fiber, making them the perfect food choice for weight loss. The fiber in fruits and vegetables helps your body to flush out toxins and make you feel full. Fruits and vegetables also provide you with the essential minerals and vitamins that your body needs. Here are some of the best fruits and vegetables that can help you in losing weight:

    • Leafy greens (spinach, cilantro, arugula)
    • Grapefruit
    • Apples
    • Broccoli
    • Chilies
    • Berries

    2.    Don’t Skip Breakfast

    Some may argue that breakfast is the most important meal during the day, and they could be right. Breakfast provides your body with the energy needed for the whole day and without it, you will most probably have additional snacks throughout the day. If you get the essential nutrients from your breakfast, you won’t need bigger meals for lunch or dinner. There are several foods that are suitable for a healthy breakfast like eggs, which are full of benefits and can keep you full throughout the day. Other foods and drinks that you may have on breakfast include:

    • Greek yogurt
    • Coffee (black)
    • Oatmeal
    • Nuts
    • Green tea
    • Protein shakes

    3.    Avoid Drinking Calories

    We’ve heard about how sugar is bad for health and how it makes us gain weight, but sugar in liquid form is even more dangerous. Try to avoid sugary drinks like soda and fruit juices and instead, buy spirulina powder for your protein shakes or consume more nutrient-packed snacks that are beneficial to your body. Also, don’t confuse thirst with hunger because sometimes all your body needs is a cup of water. Drinking water can boost your metabolism for 1 to 1.5 hours, and that’s why it’s recommended to drink water half an hour prior to meals as an efficient weight-loss technique.

    Tips to Lose Weight

    4.    Be More Active

    The idea of exercising every day can be very intimidating and tiring for some individuals. However, being active is different as you can do anything that you like to do as long as your body keeps moving. Exercising burns calories and helps greatly in losing weight. There are loads of exercise routines you can find that is suited to your needs like aerobic exercises, which are excellent for your physical and mental health as they help in losing belly fats and reduce anxiety and depression. Being active is essential for weight loss and here are some ideas that you can do to stay active without doing high-intensity exercises:

    • Taking the stair
    • Walk you dog
    • Dancing
    • Swimming
    • Cycling

    5.    Use Smaller Plates

    Smaller plates equal smaller portions, which means a lower intake of calories. Cutting down food portions takes time to get used to, so don’t make drastic changes. After a while, you won’t feel hungry after finishing your plate and you would be satisfied with the portion that you have. Chew your food slowly and stop eating before you feel full because the stomach tells the brain that it’s full after 20 minutes. It’s all about planning your meals and counting your calorie intake to make this weight loss technique work. However, don’t skip meals as the brain requires a regular supply of glucose throughout the day.

    6.    Eat More Protein

    Protein is one of the crucial elements for weight loss. A high protein diet helps to improve metabolism and reduce calorie intake per day at the same time. Protein lowers the levels of hunger hormones in our bodies while raises the appetite-reducing hormones. Here is a list of protein-rich foods that you can eat throughout the day:

    • Meat: Turkey, chicken, beef, etc.
    • Eggs
    • Dairy: Milk, yogurt, cheese
    • Fish
    • Legumes: lentils, chickpeas, etc.
    • Peanuts and almonds

    There are countless options out there to help you lose weight, and some of them are dietary while others include physical exercises. Making these tips part of your lifestyle will certainly improve your physical and mental health in the long run. Every habit is hard to start, but once you get used to it, it will become an essential part of your day. Weight loss takes time and requires a lot of patience. Be easy on yourself and don’t expect an immediate change in your body. Remember that once you start this journey, you are already on your way to a healthy life.

     

     

    This frog ate too much, and need to get back on track.

     

     

    Ate too Much?

     

     

    Remember last year when you wake up the morning after the annual family holiday party feeling bloated; stuffed, and sluggish? because you ate too much.

    Well, not this year! I’m telling you right now that you can splurge without gaining weight you just need to follow this five-step detox plan to a T to flush out the sugary evidence in 24 hours flat.

    According to Nutrition Expert and Best-Selling Author  Joy Bauer’s ate too much.

    Read it, memorize it, and follow it anytime you’ve had one too many helpings.

     

     

    STEP 1:

    GET IN THE RIGHT MINDSET.

    The last thing you probably want to do is exercising but starting your day with a 45-minute brisk walk is key.

    You’ll sweat off uncomfortable bloat. And, thanks to those mood-boosting chemicals that your body makes when you exercise, you’ll be in the right frame of mind to make healthy food choices the rest of the day.

    Taking charge and exercising first thing will also help stop one day of overdoing it from turning into a week of overeating-which is one of the main ways a splurge leads to weight gain.

     

     

    STEP 2:

    EAT PROTEIN AND POTASSIUM AT BREAKFAST.

    Having a solid morning meal helps prevent overeating the rest of the day, but not all breakfasts are created equal.

    Research has consistently shown that including protein is key. That’s because protein (think eggs, low-fat cheese, yogurt) has the most staying power, so you stay fuller longer and wind up eating less overall.

    One study found that dieters who ate eggs for breakfast lost more weight and had more energy than those who had a starchy bagel with the same calorie count.

    Potassium (in most fruits and vegetables) is equally important in getting rid of the day-after puff since this mineral offsets the bloating effects of sodium.

     

     

    healthy_breakfast_meals

     

     

    A few of my favorite protein -potassium powerhouses:

    • Waffle with Ricotta Cheese and
      Banana Top a whole-grain waffle with
      112 cup part-skim ricotta cheese and 1 sliced banana.
    • Cottage Cheese with Cantaloupe
      Stuff 1/2 cantaloupe with 1/2 cup low-fat
      cottage cheese.
    • Smoothie Combine 1/2 cup nonfat
      yogurt, 1/2 cup milk (skim, soy or
      almond), 3;4 cup fruit (any kind), and 3
      to 5 ice cubes.

     

     

    STEP 3:

    GO GREEN.

    One recent study by Swedish researchers found that unsweetened, caffeinated green tea is very effective at helping satisfy your appetite.

    Like water, it fills you up with liquid volume, which will take the edge off your hunger.

    So, sip a warm mug or chilled glass of plain green tea with breakfast, lunch, and dinner (for a total of three a day).

    Green tea can also slightly rev up your metabolism, so you eat less and burn more!

     

     

    STEP 4:

    KICK UP THE HEAT.

    Time to whip out the hot sauce. That’s because new research out of Purdue University suggests that adding spicy seasonings and condiments like cayenne pepper; fresh and jarred hot peppers and hot sauce to meals helps suppress your appetite and slightly boosts your metabolism.

    When dieters who weren’t used to eating spicy foods enjoyed soup seasoned with l/2 tsp of cayenne pepper, they ate 60 fewer calories at their next meal and burned an extra 10 calories (every little bit count!).

    So, try sprinkling chopped hot peppers into salads or mixing hot sauce into low-fat mayo or hummus to make a spicy spread.

    You can also add minced jalapenos or chipotle peppers to omelets, low-fat chicken or tuna salad, stir-fries, and marinades.

     

     

    STEPS 5:

    LOAD UP ON VEGGIES.

    Non-starchy ones like broccoli, spinach, mushrooms, carrots, cauliflower, green beans, spinach, and bell peppers are rich in fiber and water, which means they fill you up with fewer calories.

    Try to have 1 cup of veggies at breakfast and/or snack time and 2 cups at lunch and dinner. (Avoid starchy veggies, including peas, potatoes, corn, and winter squash, which can add to the bloat.)

     

     

    pregnancy-tip-7

     

     

    Dos and Don’ts. when you ate too much.

    • DON’T weigh yourself until the next week. Water retention from salty, fatty, heavy foods can cause

    a 3- to 5-lb increase for up to 2 days afterward, so hold off on the weigh-in until 5 days post-splurge.

    • DON’T use artificial sweeteners. They can trigger a sweet craving. Skip them for a day or two until you’re back to your healthy eating routine.
    • DO give yourself a pep talk. Try something short that you can repeat to yourself when that leftover pumpkin pie is staring you down.

    For example, One day of splurging is not the end of the world. I can and will get back on track. Nutrition Expert and Best-Selling Author  Joy Bauer’s ate too much.

     

     

     

     

    Weight loss, fitness, losing weight bright colorful tone concept

     

     

    Losing Weight goals.

     

    Losing weight is more than just losing the fat, flab, and extra pounds on your body.

    Of course, by putting in the hard work of exercising and dieting, you will be able to create a slimmer, leaner, and sexier physique.

     

    While it is your body that will perform all the hard work, the hard work actually begins in your mind.

    Without dedication, determination, and the willpower to reach your weight loss goal,  you are unlikely to reach your goal.

     

    So, you should start losing weight by setting realistic goals that your mind can easily focus on and work towards. Take a look at these three tips that will help you.

     

     

    Losing Weight: Short-term goals must be set.

     

    Your progress needs to calculate in a short time like a week or two. Until the completion of the program, this process can repeat over and over while you are losing weight.

     

    In this type of plan, you won’t frustrate at your lack of progress because you will be keeping goals that you can realize.

    When you look at a diet and exercise program that only lasts a week, think about how possible that is to do, and then just do it another week.

     

    Basically, all you need to do is change your mentality from a month to a week, such as lose 2 pounds a week rather than 10 pounds a month. Thinking about only seven days is a much better way.

    Instead of saying that you will exercise every day, you can aim for a 15-minute walk after dinner each day.

     

     

    Energizing pursuits:

     

    Whatever you are most passionate about should become your aim.

    To continue with your goals no matter how tough things become, will only happen by setting goals close to your heart.

     

    You might think that it won’t happen to you, but it will get tough. Weight loss demands are tough to keep up since there will come a time when the physical work will be too hard, or the mental determination will fall away.

     

    Being happy is important to most people, and quite often the passionate desire to be happy is their reason for wanting to lose weight.

    Weight loss is personal, so you need your own reason for losing weight. Lose weight because you want to, period.

     

     

    No postponing:

     

    Get the job done,  there is no time like the present. Once you have a plan of action, start without delay.

    Walking off some of your Meals is a good idea. Sit-ups can finish while watching your T.V. in the evening. You could amend your meals to include more healthy options.

     

    Empty your kitchen of any foods that might tempt you. Anytime you can expend a little energy in your day, you are that much closer to achieving a rewarding finish.

    To keep yourself from overeating, measure up smaller portions. Even the seemingly trivial matters have value when looking at the whole scheme of things.

     

    Certainly, the more decisive the strategy, the better the odds you will have to be triumphant. Write down your goals, get a buddy to help you achieve these goals, and get working on those goals now.

     

     

     

    15 Things Not to Say to a Someone Who Just Lost Weight

     

     

     

    Losing Weight – Factors to Consider

    By Paul D Kennedy

    There are many reasons why being overweight is bad for your health. It can, for example, cause or aggravate type 2 diabetes. Obesity is also a risk factor for heart disease and other cardiovascular problems.

     

    So, what do you have to do to lose weight?

     

    Eat less and move more is the trite answer usually received by someone who is overweight.

     

    Of course, you can lose weight by reducing the food you eat (energy intake) or increasing the amount of exercise you get (energy output).

     

    But the problem of effective weight loss is much more complex than simply changing the balance between the calories you consume and the calories you expend in your daily activities.

     

    The search for an effective weight-loss formula requires answers to these four questions:

     

    Does genetics play a role in your weight problems and, if so, what can you do about it?

    How many calories do you need to cut from your diet to lose one pound or kilogram?

    What are the best types of foods (carbs, fats, or proteins) to cut for losing weight?

    Is exercise much good in helping you lose weight or for keeping weight off?

     

     

    How genes affect your weight.

     

    Many people do their utmost to lose weight without much success. Once they have lost a few kilos, they find it extremely difficult to keep their weight down… it just rises back up again.

     

    This suggests that the problem is genetic.

     

    In fact, more than 30 genes have been linked to obesity. The one with the strongest link in the fat mass and obesity-associated gene (FTO).

     

    The obesity-risk variant of the FTO gene affects one in six of the population. Studies suggest that persons who have this gene are 70% more likely to become obese.

     

    According to research published in the UK in 2013 in the Journal of Clinical Investigation, people with this gene have higher levels of ghrelin, the hunger hormone, in their blood. This means they start to feel hungry again soon after eating a meal.

     

    In addition, real-time brain imaging shows that the FTO gene variation changes the way the brain responds to ghrelin and images of food in the regions of the brain linked to the control of eating and reward.

     

     

    FTO Genetic Cause.

     

    These findings explain why people with the obesity-risk variant of the FTO gene eat more and prefer higher calorie foods… even before they become overweight… compared with those with the low-risk version of the gene.

     

    The FTO gene is not the only genetic cause of obesity, which is likely to be due to the sum of several genes working together.

     

    If you have these ‘bad’ genes, however, you are not necessarily destined to become overweight… but you are more likely to end up obese if you over-eat.

     

    Having these genes also means that you will need to exercise greater discipline over your diet throughout your life, especially when you have managed to shred a few pounds and want to keep them off.

     

     

    How many calories should you cut to lose weight?

     

    The big question for dieters has always been… how many calories do I need to cut out of my diet to reduce my weight by a set amount, e.g. one pound or kilogram?

     

    Once upon a time, there was a clear-cut answer to this question.

     

    In 1958 Max Wishnofsky, a New York doctor. Wrote a paper that summed up everything known at that time about how calories are stored in our bodies. He concluded that, if your weight is being held steady, it would take a deficit of 3,500 calories to lose one pound (454 grams) in weight.

     

    You could create the calorie deficit either by eating less or exercising more (to use up more calories).

     

    For example, if your weight is holding steady on a diet of 2,000 calories a day and you reduce your intake to 1,500 calories a day, you will lose one pound (nearly half a kilo) in one week, i.e. 52 pounds or 24kg a year.

     

    Alternatively, you could burn an extra 500 calories a day (through exercise) to lose the same amounts of weight over the same time periods.

     

    For years, the Wishnofsky rule was accepted as a verified fact. It underpinned a wide variety of diets.

     

    The only problem is that the rule is wrong. It fails to consider the changes in metabolism that take place when you go on a weight-reducing diet.

     

     

    Doe’s The Wishnofsky rule works initially.

     

    The Wishnofsky rule works initially. But after a week or two, your weight reaches its minimal level, much to the frustration of myriads of dieters, as your metabolism adjusts to the decrease in your body mass and your reduced intake of food.

     

    Until recently there was no way to predict how consuming fewer calories affects the rate at which you will lose weight, especially when your goal is to lose more than just a few pounds or kilograms.

     

    There are now, however, new complex weight-loss formulas that factor in the drop in metabolic rate that occurs over time as body mass decreases. One example is the Body Weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the USA.

     

     

    What types of foods should you cut to lose weight?

     

    What types of foods should you cut to lose weight?

     

    Should you reduce your calories from your fat, carbohydrate, or protein intake? Which will help you lose weight faster?

     

    The numbers of calories in one gram of each of the basic food types are as follows:

     

    Fat… 9 calories per gram

     

    Drinking Alcohol… 7 calories per gram

     

    Proteins… 4 calories per gram

     

    Carbohydrates… 4 calories per gram

     

    Dietary Fiber… 2 calories per gram

     

    As fats contain more than twice as many calories as carbs and proteins. Reducing the fats you eat will work twice as quickly as a reduction in either of the other two types of foods, gram for gram.

     

     

    Beating Diabetes Diet. 

     

    Therefore, diets that concentrate on reducing the fat you eat. As the Beating Diabetes Diet and the Mediterranean Diet are effective in reducing weight.

     

    But if you want to cut your calorie intake by a fixed amount a day (say 500 calories). Will it make any difference as to which type of food you cut down on?

     

    For example, will it make any difference to the amount of weight you lose if you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories), or 125g of protein (500 calories) from your diet?

     

    The answer is that there is little difference in the number of weight people lose whether they cut their calories from carbs or fat.

     

    But calories from proteins are different… according to researchers, high-protein diets tend to increase the number of calories you burn. Why this is so is not clear.

     

    However, when people lose weight, they lose muscle as well as fat. The more muscle you lose the more your metabolism slows down which reduces the rate at which you lose weight.

     

    Because it preserves muscle, a protein-based diet may reduce the rate at which your metabolism slows down.

     

    The problem is that, if you eat too much protein, you could end up damaging your kidneys. The generally accepted recommendation is that you limit your protein intake to a maximum of 35% of your total daily intake of calories.

     

    So, provided you don’t eat too much protein, it is best to reduce weight by cutting down on fats. (For the sake of your heart, etc.) and refined carbs that spike blood glucose levels (especially if you have diabetes).

     

     

     

     

    Does exercise help you lose weight or keep it off?

     

    Cutting down on the food you eat is the best way to lose weight. Exercise is less important, at least in the initial stages.

     

    Exercising when you are trying to lose weight can be tricky. It burns calories for sure but not nearly as many as not eating those calories in the first place.

     

    And exercise increases your appetite. So it is easy to eat back on all the calories you burn during an intense workout.

     

    The recommendation, when you are cutting your food intake to lose weight, is to focus on moderate physical activities. Such as gardening or brisk walking, rather than going to the gym.

     

    But once you have shed those extra pounds and are down to your ideal weight, exercise becomes important for maintaining your weight at its new healthier level.

     

    Researchers have found that most people lose weight and manage to keep it off. For at least a year exercise regularly for up to an hour every day.

     

    Paul D Kennedy used his skills as an international consultant and researcher. To find a way to control his diabetes using diet alone and, about seven years ago, he stopped taking medications to control his blood glucose levels.

    You can find out more from beating-diabetes.com or by contacting Paul at [email protected] His book Beating Diabetes is available as a Kindle e-book or a printed book from Amazon. The printed edition is also available from Create Space online bookstore.

     

     

     

     

    Low Carbohydrate Diets meals for Lose Weight.

     

     

     

    Low Carbohydrate Diets.

     

    Our body needs carbohydrate, but to lose weight, we can cut down on carbohydrates. Especially the refined and processed carbs we find in white bread, white flour, white pasta, white rice, and many snack foods.

    The USDA changed the old food pyramid and replaced it with one that emphasizes whole grains over refined carbohydrates.

    In the meantime, Americans are trying to lose those extra pounds. In the US about 45% of women and 30% of men are trying to slim down.

    A low-fat diet is one way to drop the pounds, but today, many Americans – one-third of those who are trying to lose weight – is cutting the number of carbs they eat to slim down. And many find it easier to jump-start weight loss on a low-carb diet.

    Low Carbohydrate work too much of our food we eat today contains too much refined carbohydrate, and that can wreak havoc on our bodies and causes weight gain.

     

     

    Carbohydrate.

     

    All carbohydrates, which include fruits, vegetables, pasta, grains, and bread contain sugar.

    When you eat refined or processed carbohydrates, your body will quickly convert the sugar into glucose.

    When you’ve eaten a large amount at one time, your body produces more glucose than it needs, and the excess is stored as fat.

    Unrefined carbohydrates, such as whole grains, beans, and whole fruits and vegetables, contain fiber that helps your body.  Absorb the food more slowly which results in less being stored as fat.

    The hormone that transports glucose into the cells is insulin. When the body can’t handle the glucose in the blood anymore, it results in type 2 diabetes.

    Most people will have an insulin response to a carbohydrate that causes to gain weight easily when we eat too many of the wrong type of low carbohydrates.

    The rest of us are genetically blessed and can eat what they want without gaining weight.

     

     

    Thoughts or Reasons.

     

    One reason low-carb diets seem to work is that it keeps away the hunger feeling longer than low-fat diets.

    Eating more protein and controlling blood sugar levels help you feel fuller. Besides having a positive effect on blood sugar levels, low-carb diets also proved to lower the risk of heart disease.

    An even better benefit of eating fewer carbs is a flatter stomach. Insulin causes fat to be stored in the belly, and belly fat is related to heart disease and diabetes. When you eat a diet that controls your insulin level, you will get a slimmer middle.

     

     

    What is the minimum level?

     

    We can’t leave out carbohydrates altogether, because we need Low carbohydrate for our brain. Otherwise, we lose concentration, we feel fatigued, and we experience mood swings.

    The Institute of Medicine in Washington, D.C., which sets the daily intake of nutrients, advises getting 130 grams of carbohydrates daily. Americans are usually getting double or triple that amount.

    The type of Low carbohydrate you eat is just as important as the amount. That is the reason why Americans are the fattest nation in the world. They are eating the wrong type of carbohydrate in the wrong amount.

    The following guidelines will help you to choose the right carbs in the right amount to lose weight.

    Limit your meals to 500 calories or less. Eating more than 500 calories in one meal will create an insulin response in the body that leads to weight gain.

     

    Image result for low GI foods

     

     

    Select Low-GI foods: 

     

    To lose weight and avoid type 2 diabetes, it’s better to select foods with a low glycemic index, because they create a gradual rise in blood sugar.

    Choose artichokes, peppers, apples, old-fashioned oatmeal, and kidney beans. Intermediate-GI foods include sweet corn, rice, and beets.

    Foods that have a high GI and that will make your blood sugar spike fast include: bagels, French fries, and mashed potatoes.

    Look for lean cuts of meat London broil, top round, sirloin, and T-bone steaks are good options for a low-carb diet. Pair the steak with low-GI sides, like baked sweet potato and broccoli rabe, and you have a perfect low-carb dinner.

    Eat the way Mother Nature intended Fat wouldn’t stand a chance if we avoided processed foods. And eating only the carbohydrates that Mother Nature gave us, such as fruits, vegetables, and whole grains.

    Mother Nature never made white rice or white pasta. So, choose brown rice, whole-wheat pasta, and bread and other whole grains, such as barley and oats.

    Top your meal with a glass of wine or beer Wine has only 2 to 3 grams of carbohydrates in a glass.

     

     

    Conclusion:

     

    Some experts believed beer contained maltose, sugar with the highest GI; but they’ve recently discovered that the brewing process eliminates the maltose.

    Twelve ounces of light beer only contains 6 grams of carbs while a can of regular beer carries about 13 grams of carbs.

    Our body needs low carbohydrate, but to lose weight, we can cut down on carbohydrates. Especially the refined and processed carbs we find in white bread, white flour, white pasta, white rice, and many snack foods.

     

     

     

    A stronger Heart, Raise your glass to these Beneficial Beverages.

    Stronger Heart, Beneficial Beverages.

     

    TOMATO JUICE.  Image result for small tomato juice 150x150

     

    Packed with the antioxidant lycopene and vitamins C, E and K, tomatoes decrease bad cholesterol and lower blood pressure-two crucial factors for enhancing stronger heart health.

    Just be sure to buy a bottle of juice that contains 140 mg of sodium or less per serving, advises Bonnie Taub- Dix, RDN, author of Reading It Before You Eat It.

    Too much salt can cause your body to retain water and possibly raise blood pressure.

     

    Coffee.  Image result for small cup of coffee 150x150 hd

    Regularly consuming a cup of joe reduces the risk of having calcium in your coronary arteries, a sign of vessels hardening and narrowing, which can cause heart attacks.

    Coffee’s antioxidants and its ability to improve insulin sensitivity possibly provide the payoff. No need to say “when,” according. to research.

    Those who drink three to five cups a day get the biggest benefits. If your intake is modest, don’t pour another, says Taub-Dix. You’ll still get some advantages from one cup.

    GREEN SMOOTHIES.  Image result for small cup of green smoothie 150x150 hd

    First of all, A diet packed with produce helps your heart by controlling cholesterol and improving blood flow.

    Smoothies are a convenient, on-the-go way to consume more fruits and, vegetables, especially greens.

    Taub- Dix’s favorite combo includes a handful of spinach or kale, a half-cup of skim milk or Greek yogurt and one banana.

    Beer.  Image result for small cup of beer 150x150 hd

    Most Noteworthy, Red wine isn’t the only alcoholic beverage that has cardio cred-beer does too.

    Downing a cold one improves blood flow and artery function, research has found. (The study was done on men, but the findings likely apply to women as well.)

    A light choice will also save you some calories. But keep in mind that there’s a tipping point: If you drink more than seven servings of booze a week, the results go from heart helping to harm.

     

    MATCHA GREEN TEA. Image result for small cup of matcha tea 150x150 hd

    Ground from leaves, this powdery green tea is a potent potable.

    It boasts more than double the amount of catechins (which are powerful antioxidants) contained in standard green tea.

    Several studies have shown that these catechins lower the odds of developing cardiovascular disease.

    Start with about half a teaspoon in 2 ounces of hot water, whisk until frothy and then add more water to taste.

    To cut down on some of the grassy flavors, Taub Dix suggests pouring Matcha into a pitcher containing ice and potassium-rich fruits like apples or pears, which also help to regulate heart rhythm.

     

    POMEGRANATE JUICE.  

    Research has shown that drinking this beverage may help control hypertension by making blood How more freely to your ticker.

    It also fights the harmful effects of free” radicals and can lower bad cholesterol “Pomegranates are believed to be protective because of their blend of antioxidants and polyphenols,” says Taub-Dix.

    Just look for brands with no added sugar, she suggests” Try a splash, in your sparkling water with a squeeze of lime.

    Bonnie Taub Dix, RDN, of Raise your glass to a stronger Heart with these Beneficial Beverages.

    Image result for glass of fresh juices hd

    RISK RAISERS.

    Furthermore, While some drinks strengthen the body’s most important muscle, these three weaken it.

    SODA.

    High-fructose corn syrup often a sweetener in soft drinks ups risk factors for heart disease, including

    increased levels of LDL cholesterol, triglycerides, and uric acid. Drinking just one can of soda a day for two weeks is enough to bring on negative effects.

    ENERGY DRINKS.

    Due to these fizzy liquids’ high content of caffeine and other stimulants, consuming just one bottle has been shown to raise resting blood pressure, which increases the odds of experiencing cardiovascular problems. The spike is highest for those who don’t usually gulp energizing liquids.

     

    Sugary Juices

    Drinks containing “fruit” aren’t always good for you, particularly those with added sugar. Your body rapidly absorbs the sweet stuff, causing blood glucose to rise quickly.

    Regular consumption can lead to insulin resistance, inflammation and weight gain all of which can hurt your heart.

    Finally, “What you put in your glass can dictate what your heart looks like today and the future.” 

    Bonnie Taub Dix, RDN, founder of BetterThanDieting.com and author of Reading It Before You Eat It.