In  On 16 January 2018

Think Whole  Use whole grains , include brown rice, 100% whole wheat products, oats, barley flour in meal.     2. Fill-up        Try to include more fibres at least 8 gms fibre/ meal especially when you eat Carbs rich foods. It will help you to manage your blood sugar level, keep you feeling full and be good for your heart health. 3. Replace Some Carbs with Good Fat Mono unsaturated fatty acids- nuts, avocado to salads and entrees. Look for salad dressings, marinade and sauces made with canola oil or olive oil. You can also cook with these two oils. 4. Eat Food That Won't Spike your Blood Sugar Make good choice that are not likely to cause a big rise in your levels include lean meat, poultry and fish, avocados, salad, vegetables, eggs and cheese. Add these items to to your plate to help balance the foods you eat that have carbs. 5. Go Lean Choose recipes with less saturated fatty acids. Skip that cream , sauce and look for lean cuts like- poultry and fish , low fat dairy and fat sources of proteins like- soyabean, lentils and nuts.  6. Think Plant Fat Make canola oils and olive oils your go to ingredients both are rich in MUFA. Canola oil also has heart healthy omega-3 fatty acids. 7. Make Salad Caster Store large spinach salad or a veg filled romaine lettuce salad in an airtight container without dressings. You can enjoy it with your dinner or a snack for the next several days. 8. Slice-up Desserts With a few chops of  knife you can turn a few pieces of fruits into a tempting fruit salad. Drizzle lemon or orange juice over the top. Then toss to the coat the fruit in the citrus juice help prevent browning. 9. Out smart Your Drink Watch the calorie of sugar and alcohol. If plain water does not appeal you can try a frizzy , flavoured (but not sweetened) water like - lemon water or sip no calorie tea or coffee as the perfect finish to your home- made meal. Drink about 12-14 glasses of water/ day and hydrate yourself. 10. Eat Small and Frequent Meals Space your meals evenly throughout the day and try to eat 2nd hourly i.e. small and frequent meal. Don't skip any meal and m,ake sure that your breakfast should be bit heavier than the other meals of the day. If you are working, carry some roasted snacks with you for filling the gap between meals

In  On 16 January 2018

Is Rapid Weight Loss Possible? Most of the time, if you cut through all the fluff, quick weight loss diets are usually just low-calorie diets with some being very low in calories. Other diets may promote quick weight loss in the beginning, but then advocate slow and steady weight loss as the diet continues. This is a much more realistic approach to how losing weight actually occurs. The Risks Metabolic Slowdown: Diets really low in calories can potentially stall the metabolism leading to an even more difficult time losing weight. Dieters must support their metabolism and exercise while maintaining a safe calorie deficit to avoid this. Malnutrition: Because many quick weight loss diets eliminate food groups and are drastically low in calories, they can leave you malnourished, which can lead to other health problems. Yo-Yo Dieting: Quick weight loss tends to contribute to yo-yo dieting. It is unhealthy for a person’s weight to continually fluctuate back and forth. Frustration: Dieters often gain the weight back and become frustrated with dieting and give up altogether. Loose Skin: Losing weight quickly leaves dieters more prone to loose and saggy skin, which sometimes has to be surgically removed. This is often seen in those who underwent gastric bypass surgery. Eating disorders: Because of the nature of most quick weight loss diets, they can contribute to eating disorders and an unhealthy relationship with food. People begin to see foods as good and bad and feel guilty when they eat the “bad” ones.