My Weight Loss Diet

03/06/2025

Importance Of FIBER In Weight Loss

Eating soluble fiber may help promote weight loss and have other health benefits. But fiber from whole plant foods is better for weight loss than fiber supplements.

Fiber is the carbohydrates that your gut can’t digest. Fiber is classified as either soluble or insoluble depending on whether it dissolves in water (soluble) or not (insoluble).

Insoluble fibers function mostly as bulking agents, adding content to your stool. In contrast, certain types of soluble fiber can significantly affect your health and metabolism — as well as your weight.

Fiber aids in weight loss by promoting feelings of fullness, slowing digestion, and potentially reducing overall calorie intake. Fiber-rich foods are generally lower in calories and higher in volume, contributing to satiety and helping individuals consume fewer calories overall.
Here's a more detailed look at how fiber helps with weight management:

Increased Satiety:

Fiber expands in the digestive system, making you feel fuller and more satisfied, which can help prevent overeating and reduce calorie intake.

Slowed Digestion:

Fiber slows down the absorption of nutrients, including carbohydrates, which can help regulate blood sugar levels and reduce insulin spikes that can lead to fat storage.

Reduced Calorie Density:

High-fiber foods often have fewer calories per serving compared to low-fiber alternatives, making them a good choice for weight loss.
In summary, by promoting feelings of fullness, slowing digestion, potentially reducing appetite, and supporting gut health, fiber can be a valuable tool in a healthy weight loss plan.

Here's a more detailed look at some of the best fiber foods for constipation:

Whole Grains:

Brown rice, quinoa, and whole wheat bread and pasta all provide a good source of insoluble fiber, which helps bulk up the stool and promotes regular bowel movements.

Legumes:
Lentils, kidney beans, black beans, chickpeas, and soybeans are rich in both soluble and insoluble fiber, which can help soften stools and promote easier passage.

Fruits:
Papaya is a popular remedy for constipation in India, and guava, when eaten with the seeds, also increases fiber intake. Berries, apples (with the skin on), oranges, and pears are also good sources of fiber.

Vegetables:
Spinach, carrots, broccoli, green peas, and collard greens are all excellent sources of fiber and can be incorporated into various dishes.

Nuts and Seeds:
Almonds, walnuts, chia seeds, flaxseeds, and sesame seeds (Til) are quick and easy snacks that add fiber to your diet.

Prunes:
Dried prunes (plums) are a well-known remedy for constipation, as they contain sorbitol, which has a mild laxative effect.

Oats:
Oats are a great source of soluble fiber, which can help soften stools and make them easier to pass.

07/12/2024

21/10/2024

Aside from diabetes, cinnamon has shown promise in promoting weight loss. Cinnamon is high in fiber. The spice can therefore help reduce food cravings by promoting a feeling of fullness. Cinnamon can boost metabolism, since the body uses more energy to process the spice than it does for other foods.

Cinnamon water is known to help with weight loss in the following ways:

1.It helps to break down the fat cells in your body and flush them out.

2.When you drink it regularly, it helps to speed up your metabolism and suppress your appetite.

3.The water also has metabolism-boosting properties that can help your body burn fat more effectively.
Cinnamon also helps to regulate blood sugar levels, which can prevent cravings and hunger pangs.

What is a Cinnamon Water Drink?

A cinnamon water drink is simply water that has been infused with cinnamon sticks. The cinnamon sticks release their flavor and nutrients into the water, making it a healthy and delicious drink.

03/07/2024

Health Benefits of Papaya

Papaya has many benefits, including protection against heart disease, reduced inflammation, aid in digestion, and boosting your immune system. There are also benefits to eating papaya seeds. You can enjoy papayas in many ways, such as in smoothies and salads.

Papaya, a tropical fruit, is rich in vitamins A and C and antioxidants and also contains some fiber. It can be enjoyed on its own, in fruit salads, or salsas. Even the leaf of the papaya plant is edible and used in traditional medicine all over the world. Incorporating papaya into your diet can offer numerous health benefits.

Papaya’s potent properties and antioxidants are known to reduce inflammation, benefit people with diabetes, and may even have the potential to prevent the onset of cancer. Combined with the fruit’s hydration properties, papaya also offers benefits to skin health, helping keep your skin looking radiant and youthful.

Papaya has papain, which is an enzyme believed to promote digestive health, papaya's skin and seeds contain prebiotics that benefit the gut and aid in digestion. Additionally, papaya is a rich source of potassium, which contributes to regulating blood pressure and overall heart health.

17/01/2024

Foods like kheera and kakdi are not just great meal companions during summers but also make a great addition to your weight loss program. Cucumbers have high water content and also have a generous amount of essential nutrients, including Vitamin C and K and other properties that can aid weight loss.

If you are someone who is trying to shed extra kilos, here is why you must include cucumber in your daily diet

Calories in cucumber

A cup of sliced cucumber has only 14 calories, which makes up for less than 1 per cent of the daily calories allowed on a weight loss diet.

A medium-sized cucumber has only 24 calories, which makes it a very low-density food. Making such foods part of your diet is beneficial for weight loss because they fill you up at less number of calories.
To know more about weight loss..

21/10/2023

Moringa Leaves Health Benefits That We Should Know

Moringa tree is also known as the ‘miracle tree’ and there is a good reason why. The leaves, fruit, sap, oil, roots, bark, seeds, pod and flowers of the tree have medicinal properties. The products from the tree have many uses. It is also known as Drumstick tree.

What is moringa leaf good for?

The leaves have about as much potassium as a banana, and about the same amount of vitamin C as an orange. It also has calcium, protein, iron, and amino acids, which help your body heal and build muscle. It's also packed with antioxidants, substances that can protect cells from damage and may boost your immune system.

Around the world, many people traditionally use moringa as food and for medicinal purposes.

1- Protecting and nourishing skin and hair.
2- Treating edema.
3-Protecting the liver.
4-Preventing and treating cancer.
5-Treating stomach upset.
6- Fighting foodborne bacterial infections.
7-Preventing arthritis.

Is it safe to eat moringa leaves everyday?
Amounts and Dosage

Consuming moringa powder is proven to be safe, even at higher levels. Daily dosage should be limited to the equivalent of 70 grams of moringa leaves per day.

What happens when you drink moringa everyday?

Protection Against Chronic Disease

The leaves of the moringa tree contain several compounds that can stave off chronic disease. These substances include polyphenols, tannins, saponins, and others. Besides combating heart disease, liver damage, and diabetes, these compounds also fight chronic inflammation.

How do you take moringa leaves daily?

Moringa Capsule - 1-2 capsules twice a day. Moringa Tablet - 1-2 tablets twice a day. Moringa Powder - ¼-½ teaspoon twice a day. Moringa Juice - 2-4 teaspoons once or twice a day.

03/10/2023

Why is a healthy gut important?

The gut breaks down the foods you eat and absorbs nutrients that support your body's functions. Research is showing us that our gut microbiome can affect every organ in our body.
your gut is the foundation of everything. It aids in the digestion of the foods you eat, absorbs nutrients, and uses it to fuel and maintain your body.

What are the signs of an unhealthy gut?

Here are a few warning signs you may have an unhealthy gut.

You have an upset stomach.
You feel tired more often than not.
You have trouble sleeping in general.
You are intolerant to some foods.
You have extreme food cravings, especially sugar.
You have unintentional weight gain or loss.
You have skin irritations.

What are 3 signs of a healthy gut?

1.) You Have a Regular Bowel Movement Pattern.
2.) You Are Passing Healthy Stools.
3.) You Have a Good Gut Transit Time.
4.) You Don't Feel Any Discomfort During the Bowel Movement.
5.) You Are Not Bloated.
Digestive Health Care in Greater Austin.

What are the ways to improve your gut health?

To improve your gut health and therefore also your overall health, mood, and even your skin, try implementing these seven habits into your normal routine.

Reduce Sugar Intake.
Eat Prebiotics and Probiotics.
Eat Fiber-Rich Foods.
Avoid Taking Antibiotics When Not Needed.
Reduce Stress.
Drink Plenty of Water.
Eat Slowly.

How to improve gut bacteria Ayurveda?

Ayurvedic recipes for enriching the gut microbiome:

Puree together mint leaves, ginger, coriander leaves and mix with the yogurt and water.
Now blend together the pureed herbs, Himalayan salt, cumin powder, ground black pepper and cold water, until frothy.Garnish with cumin powder and mint leaves and serve.

27/09/2023

04/09/2023

9KG GONE IN 60 DAYS BEATING DIABETES.

Sarbani Dash from Mumbai. She is such a busy professional and travels a lot. she hardly stays in one city for long and no time for herself.

She reached out to us and worried about her weightgain. At a very young age she is suffering with sugar issues. We worked with her and created a customized diet plan for her that suited her busy routine, considered her medical condition, her travel timings, at the same time, targeted fat loss from the overall body.

As a result, she lost 9kgs in just 60 days and still her fitness journey going on with us. Hats off to her for what she is doing and what she has achieved. It is not easy to stay focussed and dedicated under such busy schedule. We tried our best to ensure her diet plan adjusts to her travel routine.

Congratulations Sarbani for your achievement.

31/07/2023

Why Moon Salutation is Important:

Balancing Energy

Just as the moon is associated with coolness and calmness, Chandra Namaskar helps balance the body's energy. This practice can help pacify excess heat (pitta) and bring harmony to an overactive mind.

What are the benefits of moon salutation?

Benefits. The Moon Salutation sequence focuses mainly on the lower body, so it's great for people who want to avoid bearing weight on their arms. There are also many physical benefits to the practice. The sequence stretches and strengthens all of the major muscle groups.

On a more subtle level, Chandra Namaskar soothes the mind, develops creativity, and cultivates internal balance. It regulates ida nadi, the lunar energy channel. On the opposite hand, practicing Sun Salutations regulates pingala nadi, the solar energy channel.

What are the benefits of moon salutation weight loss?

Practice Moon Salutation often to improve your focus and control. It has plenty of advantages for your health and well-being. Plus, it helps you lose weight effectively. Stress is a known factor to weight gain and Moon Salutation is a primary way to deal with it.

Is the moon salutation good for sleep?

A moon salutation draws on the soothing feminine, lunar energy of the evening, which makes this sequence ideal for aiding in a good night's rest. Many yoga practitioners use moon salutation to create energy of calmness and relaxation right before bed.

The key is to breathe as deeply as possible and move slowly.Focus on your breath while bringing inner calm and peace into the mind and body. You may repeat Moon Salutations as often as you want, but four rounds should be the maximum if you intend to sleep. It may be useful to practice stage-by-stage relaxation after you have finished your asana session.

11/06/2023

How Drinking More Water Can Help You Lose Weight :

Hydration is key for many factors that play a role in weight loss, including digestion and muscle function.
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

1. Water is a natural appetite suppressant:

When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.

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

2. Water increases calorie burning:

Some research indicates that drinking water can help to burn calories. 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure.They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water.

Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.

Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.

3. Water helps to remove waste from the body:

When the body is dehydrated, it cannot correctly remove waste as urine or f***s.
Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid.

Dehydration can also result in hard or lumpy stools and constipation. Water keeps waste moving by softening or loosening hardened stools.Water also helps the body to recover from digestive problems.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

4. Drinking water can reduce overall liquid calorie intake:

Water is a calorie-free alternative to energy drinks or juice.It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea.

Most people also ignore how many calories they consume in sports drinks or alcoholic beverages.Replacing even a few high-calorie drinks each day for water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefits.

Replacing two or more high-caloric beverages for non-caloric drinks every day for 6 months resulted in an average weight loss of between 2 and 2.5 percent in a group of obesity.

5. Water is necessary to burn fat:

Without water, the body cannot properly metabolize stored fat or carbohydrates.
The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.

6. Water helps with workouts:

One of the most important components of any weight loss plan is exercise.Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.Always drink water before, during, and after exercise to avoid dehydration.

Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny conditions.

How much water do you need to drink?

Recommended water intake relates to factors such as age and health.
There is no standard recommendation for how much water to drink. Some people require more or less water, depending on a variety of factors, including:

activity level
age
body size
temperature
humidity
sun exposure
health status