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Showing posts from March, 2023

5 Things To Do Every Single Day To Lose Weight

March 31, 2023

Rather than resorting to extreme measures like crash dieting and short-term fad diets, you can lose oodles of weight by just eating healthy food and doing moderate intensity exercise such as brisk walking, cycling, jogging, and even dancing. Apart from following these indispensable thumb rules, do remember that making small changes consistently would add up and lead to significant long-term results. You would have to remain patient and stay committed to your goals all the while. From eating a diet rich in nutrients, practicing portion control, and avoiding processed foods, eliminating added sugar – making lifestyle changes are crucial to burn fat and shed extra kilos. Most importantly, do not wait for the right time to kickstart your weight loss journey, you can do a few things from today itself, that would add up and result in major transformation. So, why wait? In this article, we list down 5 things to do every single day to lose weight. 1. Increase your Protein Intake: Protein is ...

Can Eating Spicy Foods Help you Lose Weight?

March 29, 2023

People who do not like bland food often feel that if it’s not spicy, it’s not worth eating! There’s also hype around how spicy food can help burn a few extra calories, but is there any truth behind this theory? Along with setting the tongue on fire, spicy foods are thought to boost metabolism and curb appetite. A compound called “capsaicin,” found in chilli peppers, jalapeno, cayenne pepper, stimulates metabolism and increases energy expenditure, but if you are thinking about amping up spicy food intake, please don’t because too much spice can irritate the lining of the stomach and cause symptoms such as nausea, vomiting, cramps, and diarrhea. Also, heartburn and acid reflux are common symptoms in people who regularly have spicy food. So, how to get the benefits of metabolism-boosting properties of spices without developing gastrointestinal issues? Let’s find out: There are certain spicy foods that can help with weight loss due to their metabolism-boosting and appetite-suppressing pr...

5 Best Ways To Use Dairy Products To Boost Weight Loss

March 23, 2023

We Indians need to get our daily dose of doodh, dahi, and ghee, irrespective of whether we are trying to lose weight or not. And the good news is that dairy products do not act as roadblock in your weight loss journey; since they are a good source of protein, calcium, they support metabolism and weight loss. However, a lot of people out there have lactose intolerance, which is a condition in which a person’s body lacks the enzyme lactase, which is needed to digest lactose, a type of sugar found in milk and other dairy products. People with lactose intolerance experience bloating, flatulence, diarrhea, abdominal pain upon consumption of dairy products. In some others, dairy products have been found to trigger acne and inflammation. In such cases, people with lactose intolerance and sensitivities should completely avoid dairy products, but for those who love them, here are some of the best ways to consume dairy for weight loss without triggering inflammation. 1. Choose Low-Lactose Prod...

5 Weight-Loss Friendly Meals To Eat During Navaratri

March 22, 2023

“The purpose of fasting is to loosen to some degree the ties which bind us to the world of material things and our surroundings as a whole, in order that we may concentrate all our spiritual powers upon the unseen and eternal things.” – Ole Hallesby (author, educator, and theologian). It’s the period of fasting for all major religions across the world. People are observing fasts for worship and obeisance during Ramzan, Lent, and Navaratri. From today, Navratri fasting will begin for Hindus. Navratri, a 9-day fasting period, is celebrated twice a year. The first, Chaitra Navratri, will start on March 22 and end on March 30, 2023, where Goddess Durga is worshipped in her 9 forms, with each day devoted to a specific form, and devotees observe fasts and perform rituals to seek her blessings. While sabudana-based dishes like khichdi, vada, kheer and potato-based dishes are preferred during this fasting season, for all of you guys trying to shed the extra pounds, there are too many amazing w...

Why It’s So Hard To Lose Weight Postpartum?

March 19, 2023

Women who have embraced motherhood describe it as being the most exciting phase of their lives and they also agree that it also brings along a different set of challenges. It takes incredible amount of energy and love to nurture another human being and hats off to all mothers out there who selflessly put their children before anything in the world. But post-pregnancy, most moms also struggle with a few issues – shaking off the excess weight is one of them, they find it’s much more difficult than before and cannot deduce exactly why. There are a few reasons why it’s so hard to lose postpartum weight, and in this article, we will shed light on some of them. Most importantly, it’s essential to consult a doctor before making any changes to the diet and exercise routine after pregnancy, especially if you have recently given birth. 1. Hormonal Changes: During and after pregnancy, the body undergoes dramatic hormonal changes. There are several hormones whose levels can contribute to weight ...

8 Best Antioxidant-Rich Fruits for Healthy Weight Loss

March 17, 2023

Research says that chronic inflammation is a major contributor for weight gain and obesity and it can also trigger various disease conditions such as type 2 diabetes, heart disease, and cancer. Antioxidants, that we consume through our diet, helps to fight obesity by neutralizing free radicals that damage cells. Studies have shown that diets high in antioxidant-rich foods can help reduce inflammation and oxidative stress, which may in turn help prevent or manage obesity and related health conditions. Experts say, consuming fruits, in particular, help increase antioxidants naturally and reduce the risk of obesity associated with chronic inflammation. In this article, we list down 8 best antioxidant-rich fruits for healthy weight loss. Why Having Fruits on a Daily Basis is Good For Weight Loss? Fruits come packed with so many nutrients, most of them are low in calories and rank low on the GI index as well. Fruits can be consumed as a snack or added to dishes like fruit salad...

5 Popular Maharashtrian Snacks That Wouldn’t Hamper Weight Loss Goals

March 15, 2023

Maharashtra is a state in western India with a rich culinary heritage, not to mention it’s the land of sev puri, bhel puri, dahi puri, pani puri, and vada pav – a bunch of popular street food, which the entire world has lapped for their rich flavour and taste. But Maharashtrian cuisine is not just about vada pav or chaat, Maharashtrian cuisine is full of healthy, delicious, and flavourful dishes that are weight loss friendly too. In this article, we list down 5 popular Maharashtrian dishes that can be had as snacks too, check them out below: 1. Poha: Also, called as kanda poha, it’s a nutritious, filling, easy-to-digest breakfast and snack option that’s made from flattened rice, potatoes, onions, peanuts, etc. It hardly takes a few minutes and requires just basic ingredients. There can be approximately 150 to 200 calories in 100 gm of poha depending upon the amount of cooking oil and ingredients involved. Also read: “Is Poha Good For Weight Loss?” 2. Misal Pav: Misal Pav is a spicy, ...

5 Delicious Ways To Use Greek Yogurt in your Diet

March 14, 2023

Greek yogurt is considered one of the best sources of protein for vegetarians. It’s creamier than regular yogurt since it’s made from straining yogurt multiple times, with the end product having a higher concentration of protein than the regular one. Greek yogurt contains all nine essential amino acids, also a good source of calcium and healthy fats, apart from being rich in probiotics. Protein can help you feel full for longer periods of time, reducing your appetite and helping you to cut down calories at the end of the day. Calcium on the other hand, is not just important for healthy bones, studies have found that optimum amount of calcium helps in reducing body fat. The probiotics in Greek yogurt can improve gut health, which in turn helps with weight loss by reducing inflammation, improving insulin sensitivity, and by running the digestion process smoothly. Most importantly, there are just about 80 calories in one cup of non-fat plain Greek yogurt. So, Greek yogurt ticks so many b...

4 Best Rice Options To Enjoy Your Dal Chawal

March 12, 2023

We Indians love our dal and we love our chawal – and for us, dal-chawal is an emotion! Dal-chawal is a staple food in Indian households – it’s a simple, wholesome, and affordable meal that is easy to prepare, requires minimal ingredients, and ranks high on taste factor as well. For people living far away from home, it evokes nostalgia since it’s typical “ghar ka khana.” Talking about nutrients, you get carbs from chawal and dal is a good source of protein for vegetarians. Dal, which is made from lentils, also has fiber, vitamins, and minerals. So, since dal-chawal is an important part of our daily diet, are you willing to give up on this wholesome food while trying to lose weight? We ask this because carbs are the new “fat” in new fad diets and such diet programs vilify carbs without bothering to educate people about the difference between refined carbs and complex carbs. Rice, in particular, with its high carb content, is considered fattening. All types of rice contain carboh...

5 Ways Food Industry’s Marketing Tactics Sabotage Your Weight Loss Efforts

March 11, 2023

Potato chips are a common go-to solution for combating boredom, stress, cravings, and low energy, but it’s easy to get addicted to them and eventually gain weight. The food industry spends a fortune engineering hyperpalatable foods such as potato chips that we keep going back to, thanks to their “bliss point.” And potato chips aren’t just one food product that food industry engineers – there are a lot of other products out there. The bliss point in food triggers the brain’s reward center and causes the release of dopamine, leading to feelings of pleasure and euphoria. This can create an addiction to certain foods and result in a cycle of overeating and weight gain. Over time, our bodies become accustomed to these foods, and we need to consume more to achieve the same dopamine rush as before. The food industry uses many tactics to sell their products, to make them more appealing and addictive to consumers, but they lead to a cycle of overeating and weight gain. In this article, we list...

5 Refined Foods That Can Be Swapped with 100% Whole Wheat

March 10, 2023

White bread, pizza, doughnuts, cookies, burgers, biscuits, etc., don’t we all love to gorge on these yummy treats? But experts recommend cutting down on refined foods and replacing them with whole grains to people who want to shed extra weight. The reason why refined foods wouldn’t fit well into a weight loss diet is that they cause a sharp jump in blood sugar (due to lack of fiber and other nutrients) and trigger an insulin response. Insulin, then gets to work, balancing out blood sugar, and directs all the extra empty calories into cells to be stored as fat in the body. The thing with food that’s made out of refined carbs (pizza, chocolates, cookies, biscuits, sweets, etc.) is that they are highly addictive and you keep craving for such food all through the day. On the other hand, complex carbs found in whole grains, vegetables, etc., have comparatively lower glycemic index, get slowly digested, have nutrients such as fiber, minerals, vitamins, that help with weight loss. It...

5 Wrong Food Choices That Lead To Weight Gain

March 09, 2023

What we all know by now about weight gain is that if someone consumes more calories than the body requires to perform daily activities and life-sustaining functions, the excess energy is stored as fat. Overeating and lack of exercise are two major reasons behind the excess calorie buildup. Hormonal imbalances such as hypothyroidism and PCOD also contribute to excess weight gain in different ways by slowing metabolism, increasing appetite, and also triggering insulin resistance. Most importantly, wrong food choices can cause obesity in several ways. In this article, we list out 5 wrong food choices that lead to weight gain. 1. Consuming Too Many Processed and Ultra-Processed Foods: Consuming more calories than your body needs leads to weight gain, and processed and ultra-processed foods are usually high in calories, sodium, unhealthy fats. Most fast food joints use highly inflammatory oils such as canola, blended seed oils that contribute to fat gain as well. A recent study done on mi...

7 Sources of Sneaky Calories That Hamper Weight Loss

March 07, 2023

Trying to lose weight on your own can be quite frustrating – all the calorie counting, planning the entire day’s meals, figuring out which food is low in calories – it’s too much work and that’s why losing weight may actually seem too complicated, but we have got it all figured out for you on Rati Beauty diet – we have planned it out all so that you don’t struggle. Coming back to calories, there are many ways in which people can unknowingly consume more calories and often the sources are left unidentified. They are called sneaky calories and they can easily add up without you realizing it. Overlooking these sources can make weight loss extremely difficult and weight gain imminent, so in this article, we list out ways to trace back the source of sneaky calories. 1. Taste Testing/Sampling Food While Cooking: All that testing and tasting food while cooking can be a source of extra calories, especially if it’s not in your diet plan. It might be a bit tempting to sample dishes while ...

5 Ways To Include Ragi in Weight Loss Diet

March 04, 2023

Ragi, also known as finger millet, is a powerhouse of nutrition; there are so many nutrients like fiber, calcium, potassium, etc., packed into those tiny grains. Millets like ragi are a favorite option for people with gluten intolerance. With its low glycemic index, it does not cause sharp spike in blood sugar levels and that’s why a good choice for diabetics as well. For people trying to lose weight, the high nutrient profile, dietary fiber content, low glycemic index, the presence of amino acid tryptophan that curbs appetite, all add up and help in the weight loss process. Now, here are 5 ways to include ragi in your weight loss diet. Why Ragi is Good for Weight Loss? 1. Rich source of dietary fiber, keeps you satiated for long. 2. Helps to control appetite due to the presence of an amino acid called tryptophan. 3. Often not polished, so retains all its nutrients and a much healthier grain when compared to wheat. 4. Low fat content compared to wheat. 5. Stabili...

7 Ways To Make Pasta Weight Loss Friendly

March 03, 2023

There are many reasons why pasta is everyone’s favourite – it’s a comfort food for many with its rich taste and flavour, also quick and easy to cook; not to forget easily available and affordable. There are so many reasons we all love pasta – as a filling meal for days when there’s not much time to spend in the kitchen, for family dinners, for date nights, to pack into kids’ tiffin boxes, even to carry along on picnics. However, for those on a diet, pasta is not exactly a weight-loss friendly option considering the presence of high-calorie ingredients like cheese and creamy sauces. You can have pasta as part of a cheat meal, but if you are still worried if it would hamper your weight loss goals, let’s find some ways to make it healthier so that you can still enjoy pasta without getting off the weight loss wagon. 1. Dump the White Flour: Let’s start with the main ingredient itself. White flour or maida is devoid of nutrients, has refined carbs, high in calories, gets absorbed by ...

12 Desi Street Foods you Can Have While Dieting

March 02, 2023

Whether it’s a bustling metro city like Mumbai or a smaller city like Hyderabad with a laid-back lifestyle, every city and town in India has its own street food culture, unique to its own. Rich in flavour, taste, affordable, and accessible to people from all walks of life, these delicious treats tickle the tastebuds and are relatively inexpensive. So, it would take a mammoth amount of will power to say no to a plate of “puchkas” particularly when you are trying to cut calories to lose weight. It’s really hard to swerve past street food, especially in India, where it’s available at every nook and corner, lining the streets on your way home from college/work, psychologically triggering hunger pangs. An indulgence here and there, once in a week, should pose no problem, but when street food starts replacing healthy food and becomes a staple, your health will take a toll and weight loss will become a battle. The problem with street food is most of them are deep-fried or contain high amounts...

5 Gut-Friendly Food Combos To Have At Lunch

March 01, 2023

A robust gut microbiome is one of the biggest secrets to maintain optimum health and one of the major keys to unlock weight loss. A lot of research done recently has revealed the significance of the gut in not just maintaining good digestive health, but also its undisputed role in regulating many essential physiological functions – from hormonal to mental health no less. The gut is actually called the second brain and that’s because there are direct nerve connections between the brain and gut. Do you know that there are over a 100 trillion bacteria, from 25o different species, residing in your gut right now, weighing approximately 2.5 kg of the total body weight! These bacteria that constitute the gut microbiome influence metabolism, immunity, nutrition, weight, and any disruption to the gut ecosystem can affect all of them. From thyroid to estrogen, melatonin, and cortisol – gut microbiome has a huge impact on these hormones. So, your gut has a big say in whether you are going to be i...

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