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EZ_Diett by Aroosh Suhail, Https://www. facebook. com/EZ_Diett-by-Aroosh-Suhail-103986464982278, Lahore (2025)

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29/12/2021

CAUSES OF CONSTIPATION
The main causes of constipation are
🔸Eating less or no fiber in your daily routine
🔸Not drinking enough water (dehydration)
🔸Sedentary lifestyle / lack of physical activity
🔸Pregnancy
🔸Eating too much dairy

WAYS TO RELIEVE CONSTIPATION
🔹Eat fiber rich foods such as oats, apple, banana, orange, pear, corn, cucumber, carrot, lentils etc. (Fiber provides bulk to the stool)
🔹 Add vegetables to every meal of the day
Consume atleast 2-3 friuts daily.
🔹Drink at least 8 – 10 glasses of water daily. (Water makes the stool softer hence, easy to pass)
🔹Walk or Exercise such as squats helps you to pass stools easily and regulates bowel movements.

HOME REMEDIES FOR TREATING CONSTIPATION
🔸Soak figs overnight in water and eat them in the morning
🔸Consume a teaspoon of olive oil in the morning on empty stomach. (It acts as a lubricant in the GI tract and softens the stool)
🔸Mix a spoonful of ghee or coconut oil/castor oil in warm milk and drink it before bedtime.
🔸You can also use olive oil as a salad dressing to help relieve constipation
🔸Consume ginger tea or lemon tea once a day

01/03/2021

DO YOU KNOW⁉️
Adding dates to your diet can help you with almost every health problem!!!
Dates benefit us more than we actually think.

✴️Let's enlist the reasons why we should include dates in our daily diet.

➡️Dates improve your heart health as they're responsible for decreasing (bad) cholesterol
➡️Dates are high in fiber content so they help in digestion and cures constipation
➡️They're also high in antioxidants which helps the body fight diseases and infections
➡️They may protect brain health
➡️Supports bone health because they're rich in minerals like potassium, manganese and copper
➡️Dates are rich in iron hence improving iron deficiency anemia
➡️Dates replace sugar in desserts, offering a better and healthier alternative for sweetening your desserts

✴️NURTITIONAL CONTENT OF 1 DATE:
⬇️
Weight: 7-8g
Calories: 22kcal
Carbs: 6g
Fat: 0g
Protein: 2g
Fiber: 0.6g

So what are you waiting for✨ add this nutrient-rich food to your diet and see wonders🙌🏻

25/02/2021

🔸SUGAR VS JAGGERY🔸
Sugar is the simplest available forms of sucrose, whereas jaggery is far complex than sugar as it is composed of longer chains of sucrose. This is the main reason behind sugar being the cause of blood sugar spike.

Jaggery is completely natural whereas sugar is made with numerous refining processes and chemicals.

Also, Jaggery has way low Glycemic Index than sugar, that makes it safe to use for obese and diabetics.

So when it comes to choosing a sweetner, jaggery is definitely a healthier option than sugar to gain maximum health benefits and avoid metabolic diseases.

Use jaggery as a tea/coffee sweetner, in shakes and desserts to satisfy your sweet cravings and make your diet healthier each day✨

03/02/2021

STOP DRINKING YOUR FRUITS AND VEGGIES!!!

•Well, first off, food was made to be eaten not drunk!!

•By drinking fruit juices you not only risk racking up calories without adding any nutritional benefits to your diet, but it also leads you to falsely believe that you're making a healthy choice, and makes you over-consume serving sizes.

•Fruits and veggies falls on the list of highest high-fibre foods, which aids you in digestion, keeps you full, helps regulate blood sugar, fights chronic illnesses, and maintain a healthy weight. (Yeah That Stuff...All Gone!!!)

•On the other hand, consuming juices end up adding more calories to your diet because you don't feel fuller and consume large portion sizes that eventually leads to weight gain.

•When you consume an 8 ounce glass of juice, you are drinking the equivalent of about three to four pieces of fruits in just a few gulps.

•Juices also causes your blood sugar to spike, which in turns not only fluctuate your energy levels but also increase your sugar cravings.

•So instead of taking juices eat fruits and veggies RAW, or rather blend them into SMOOTHIES to provide yourself with all the minerals and vitamins they actually contain!!

25/01/2021

In winters most of us are not able to drink adequate amount of water daily, hence are dealing with the problem of dehydration with common signs and symptoms such as dry or flaky skin, dry lips and mouth, dry ninuses, constipation, migraine, undereye dark circles and dark coloured urine.
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So here are some of the habits that you can adopt to hydrate yourself in winters🙌🏻
-
💧Eat foods that have a high water content i.e. oranges, oatmeal, celery, strawberries and yogurt. Fruits and vegetables (i.e. vegetable soups) also help you stay hydrated when consumed in different ways.
💧Where ever you go, try to carry a water bottle with you so you keep sipping. A reusable water bottle can help keep you hydrated year round. If you normally carry the bottle with you in summer, continue the habit through the winter.
💧Drinking plain water can seem bland and boring in winters. So you can add flavor to water such as lemon juice or fruit infusions.
💧 We find it difficult to drink water when its cold outside. Instead of forcong youself to gulp down glasses of cold water, use warm beverages like decaffienated hot tea, herbal tea or green tea etc.
💧Caffeine is a diuretic which means it can make you p*e more and thus is dehydrating. So try less likely to consume caffeinated drinks.
💧 During physical activity and workouts, the more you sweat the more you need to hydrate yourself back. So drink plenty of water during or after the workouts.
💧Drinking a glass of water (or any beverage) before or with every meal can help you stay hydrated throughout the day.
💧Wear layers of breathable fabrics instead of heavy woolens to minimise water loss caused by perspiration.
💧 Keep track on your water intake by establishing daily drinking water goals.

19/01/2021

*Seventh Guideline To Lose Weight*
"FLUID INTAKE"

🔹Relation Between Weight Loss and Fluid Intake🔹

➡️WATER AS AN APPETITE SUPPRESSANT
When eating on an empty stomach, natural tendency is to eat enough to completely fill your stomach. An easy way to combat this tendency to overeat is to “trick” the brain into a feeling of fullness by consuming a large glass of water prior to mealtime.

➡️WATER TO FLUSH OUT WATER WEIGHT
Increased water consumption helps to release the excess stores water from human body. Adequate fluid helps you get rid of water weight retention(edema), swelling, bloating. It also prevents constipation, that further contributes to lower body weight and improved digestion.

➡️WATER TO REDUCE SUGAR CRAVINGS
Dehydration causes thirst and the early symptom of dehydration is "craving for something sweet". Because inadequate hydration causes a difficulty to access glycogen in the body, therefore the brains looks for easy energy from external sources. At this point you start to crave for something sweet and a pint of ice cream starts to look tempting. So you can control your sugar cravings by hydrating your body.

➡️WATER AS A REPLACEMENT FOR BEVERAGES
High number of people consume sugary soft drinks multiple times per day. For them, a simple swap to water can make a significant caloric difference and weight loss progress.
So, water can be an excellent "low-cost hack" to help you flow towards your healthy weight loss goals.
So, If you're unable to lose weight lately, perhaps you're lacking in any of the enlightened weight loss determinant💫

18/01/2021

*Sixth Guideline To Lose Weight*
"BASAL METABOLIC RATE"

🔸BMR is the minimum number of calories required for basic functions at rest. Or the rate at which you burn the calories you consume. Knowing your BMR helps you to maintain your weight by determining what number of calories you should be eating in order to meet your goals.
🔸Slow metabolism leads to high fat stores in the body, hence interferes with weight loss. To lose your weight you need to boost your metabolism. Increasing metabolism promotes muscle gain and inhibits fat deposition in body.
🔸Following are the ways to increase your metabolism:
➡️Never skip meals
➡️Don't overdo calorie cutting
➡️Take meals 6 hours apart
➡️Do intermittent fasting
➡️Be physically active
➡️Cardiovascular/aerobic exercises
➡️Workout empty stomach
➡️Eat high protein foods
➡️Eat fiber rich foods
➡️Spice up your meals
➡️Reduce stress
➡️Drink more water
➡️Get plenty of sleep
➡️Consume green tea, coffee, oatmeal, chilli, garlic, broccoli.

17/01/2021

*Fifth Guideline To Lose Weight*
"PROTEIN INTAKE"

❇️If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of your weight.
❇️Here are some of the benefits of high protein intake for weight loss.
🔹Proteins help you feel full longer
🔹Protein tends to provide more satiety and less hunger
🔹Intake of protein cuts cravings and reduce desire for late night cravings
🔹Protein preserves lean body mass i.e. helps prevent muscle loss and metabolic slowdown
🔹Digesting and metabolising protein burns more calories i.e. increases calories out.
🔹Protein is hard to store as body fat because it requires much complex biochemical processes. So, during weight loss overeating protein results in much less stored body fat than overeating on carbs or fats.
❇️*Some of the tips to include more protein in your diet*
🔹Have a protein shake for breakfast
🔹Swap regular yogurt for greek yogurt
🔹Choose eggs over cereals
🔹Choose low fat cheese instead of junk food
🔹Sprinkle chopped almonds over your plate
🔹Snack on a hard boiled egg
🔹Keep red lentils handy
🔹Use chia seeds in puddings and baking
🔹Add protein powder to fulfill your intake
🔹Include protein rich food sources i.e.
✔️Eggs
✔️Almonds
✔️Chicken breasts
✔️Oats
✔️Cottage cheese
✔️Greek yogurt
✔️Milk/soy milk
✔️Lean beef/mutton
✔️Lentils
✔️Fish

16/01/2021

*Forth Guideline To Lose Weight*
"BALANCED DIET"
➡️ Balanced diet contains all the food groups (Fruits & vegetables, carbs, dairy, protein, fat) and nutrients that our body needs to function correctly. Humans need a certain amount of calories and nutrients to stay healthy.
➡️During a weight loss program, not taking enough nutrients in your diet will hinder the weight loss process and skipping meals will lead to slower weight loss progress.
Here are some of the focal points to ensure a balanced diet with a weight loss program.
🔸First of all never skip your meals. Skipping meals cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight.
🔸Eat high protein foods. Take atleast 3 protein rich meals a day, as it assists in a healthy muscle gain.
🔸Eat lots of fruits and vegetables (atleast 5 servings/day)
🔸Choose whole grain and high fiber foods, as they make you feel fuller for a longer time.
🔸Reduce your saturated fat intake
🔸Making water your drink of choice. Water supports heath and promotes hydration without adding calories to diet.
🔸Limit high and ultra-processed foods
Your Diet Is A Bank Account. Good Food Choices Are Good Investments🌻

15/01/2021

*Third Guideline To Lose Weight*
"EXERCISE"
Carrying around too much weight feels uncomfortable, and it can also damage your health. Obesity can lead to a number of serious health problems.
One method that can help a person lose weight is to limit the number of calories taken in through their diet. The other way is to burn extra calories with exercise.
To reap the health benefits of exercise, it is recommended that to perform some form of aerobic exercise at least three times a week for a minimum of 30 minutes per session. However, more than 30 minutes is better if you want to actually lose weight.
There are different kinds of low, moderate, and high intensity exercises.
✴️ AEROBIC EXERCISE
🔹Includes running, walking, cycling, swimming, or dancing.
🔹Aerobic exercises are good for your overall heart health, and helps lose fat easily.
✴️ YOGA
🔹Yoga may help you develop muscle tone and improve your metabolism.
🔹It also helps you burn calories, give more flexibility. Moreover, it's good for your mental health i.e. helping you deal with stress and anxiety.
✴️ BODYWEIGHT EXERCISES
Body weight exercises for beginners may include:
🔹Pushups (wall pushups, decline pushups, knee pushups)
🔹Squats (sumo squats, jump squats, fingerleg squats)
🔹Lunges (reverse lunge, walking lunge, dumbbell lunge)
🔹Crunches (twist crunch, bicycle crunch, long arm crunch)
🔹Planks (basic plank, side plank, elbow plank, roeing plank)
✴️ STRENGTH TRAINING
Strength training leads to an increase in muscle and a decrease in fat. Increasing muscle size through strength training increases the metabolic rate significantly, thereby sustaining fat loss over time.
It includes:
🔹Weight lifting
🔹 Using resistance bands
🔹Using body weight for resistance
The world is your gym. No need to join facility to build a healthy lifestyle. A successful weight loss program starts with your determination and motivation, the rest is easy. Start by changing your eating habits and incorporating exercise in to your daily life. Exercise does not require outside resources other than sheer will to get moving✨

14/01/2021

*Second Guideline To Lose Weight*
"CALORIE DEFICIT DIET"

➡️ The most important consideration to lose weight is to initiate with a calorie deficit diet. You need to eat fewer calories (through a deficit diet), or burn more calories (through more physical activity), or a combination of both for rapid weight reduction.
➡️A deficit is a shortage in the amount of calories consumed relative to the daily amount required for the maintenance of current body weight. So, a decrease in calories will always result in a reduction in body weight, as the body is getting less calories than required.
➡️The deficit can be as much as 500kcal to even less than 200kcal per day. Even the small amount of deficit if combined with regular exercise (atleast 3 days a week), can help in frequent weight loss.
➡️ If you are unable to do workout in a routine, still deficit diet will help you lose weight. But combined exercise will burn more calories and lead to steady weight loss.
Make sure, in a deficit diet, your overall calories are never below 1200kcal per day..!!!
Eat For The Body You WANT, Not For The Body You Have.!!🙌🏻

13/01/2021

❇️Not able to lose weight lately?
❇️Weight stuck or continuously increasing?
❇️Too much confused with what and how much to eat?
❇️Wanna eat your favorite food and still lose weight?
❇️No amenity to go to the gym?
-
Here’s to resolve your every confusion. Lets start with the FIRST GUIDELINE to lose weight that is “LIFESTYLE”.
➡️For a healthy weight loss, first of all you need to change your overall lifestyle and dietary patterns. The patterns that are causing unhealthy fat to accumulate in your body.
▫️CONSUME HEALTHY FOODS ALONG WITH PROCESSED FOODS:
Balance the cheat meals with healthy foods in your diet daily. You can use the 80/20 rule that states that you can eat 20% of the daily foods from your favourite items while the rest 80% should be from healthy food sources. You need to eat variety of foods to fulfill your nutrient requirements.
▫️PORTION SIZE:
Portion control is important because it allows you to have a tight handle on how many calories you are presumably consuming. Eat in small portions. Eat the foods that make you feel fuller for a longer time.
▫️PROPER MEAL TIMINGS:
Focusing more on the timing of the meals instead of calories can help burn more fat, improve your health and lose weight (as in intermittent fasting).
▫️MINDSET INTERVENTIONS:
Connection between your emotions and eating plays a major role in weight gain. You need to restrict overeating in times of stress and tension. Only eat when you’re hungry. Some people eat more when they feel happier. Moderation in food consumption at any time should be considered. This binge eating otherwise, can be a major reason of unhealthy weight gain.
"Eat To Fuel Your Body Not To Feed Your Emotions"🌸
Its Not A Diet It's A Lifestyle Change..!!!
See you tomorrow with another weight loss guideline 🙌🏻✨

12/01/2021

Hello everyone.!! Hope you all are doing well.
I'm gonna start a 7 day sequence on "GUIDELINES TO LOSE WEIGHT". Will also be discussing the common mistakes related to weight loss struggle.
So stay tuned for more.!!!

08/01/2021

*WAYS TO HEAL THYROID WITH FOOD*

Here are a few tips to heal your thyroid effectively.
-
Ensuring that you get adequate amount of thyroid supportive nutrients through food or supplements, for healthy thyroid function.

✅VITAMIN A: It has shown to regulate thyroid hormone metabolism and inhibit thyroid stimulating hormone (TSH) secretion.
✅SELENIUM: It contributes to antioxidant defence in thyroid, by removing oxygen free radicals.
✅IRON: Helps in promoting thyroid health by lowering the risk of anemia.
✅VITAMIN D: It improves serum TSH and calcium concentration in hypothyroidism.
✅ZINC: Regulates thyroid hormones, improves T3 levels significantly.
✅PROTEIN: It boosts the body's metabolism, hence treating hypothyroidism.
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Some of the natural remedies to treat thyroid dysfunction.

✅ASHWAGANDHA: It is a powerful indian herb use to cure thyroid dysfunction. Consumption of this herb on regular basis will help your body in controlling excess strain and anxiety leading to a significant decrease in thyroid. This herb can boost thyroid hormone levels, therefore is advised for the patients of hypothyroidism.
✅GUGGULSTERONE: Guggul extract from guggul tree improves hypothyroidism by increasing iodine uptake and improving the activity of enzymes produces by thyroid gland.

04/01/2021

Hey everyone.!! It's Aroosh Suhail, a Nutrition graduate, and certified from Harvard Health Publishing in Healthy Eating Habits.
I'm here to help you with diet patterns and healthy lifestyle.
You can DM me for customised diet plans (Weight gain/loss, diabetes, PCOS, thyroid and other disorders).
Stay tuned for diet, health, and lifestyle modification posts. Will also be sharing yummy and nutritious recipes for you.!!

EZ_Diett by Aroosh Suhail

29/12/2021

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25/01/2021

19/01/2021

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17/01/2021

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