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Showing posts from June, 2023

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8 Things To Do on a Saturday To Lose Weight Through The Week

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As Saturday approaches – we start planning for parties, get-togethers, outings, and all of them revolve around food, but if you’re working on losing weight, be cautious. Weekends, especially Saturdays, can undo your week-long efforts. Instead of turning it into a ‘cheat day,’ use Saturday as a chance to reset, plan, and ensure a smooth week ahead on your weight loss journey. Check out 8 simple tips in our latest post! 1. Have a Nutritious Breakfast: Start your day right by choosing a nutritious breakfast, known as the most important meal. While tempting, sugary options like waffles, packaged juices, and sweet cereals can load you up on empty calories and keep unhealthy cravings lingering. Opt for healthier choices from the Rati Beauty diet to maintain successful weight loss, even on lazy weekends. 2. Plan and Buy Groceries for the Entire Week: Use Saturday to plan and shop for groceries for the entire week. This strategy significantly reduces the likelihood of impulsively selecti...
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8 Small Lunch Time Tweaks To Boost Weight Loss

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Ayurveda, the ancient system of medicine that originated in India over 5000 years ago, gives a lot of importance to having the largest meal during the middle of the day (aka lunch), when digestion is believed to be strongest. Having a nutritious and well-balanced lunch imparts the energy required to motor through the rest of the day. It provides the necessary fuel to sustain mental and physical activities, ensuring individuals can perform optimally till the end of the day. Lunchtime also serves as a break from work, school and college activities, allowing individuals to refuel and recharge and provides an opportunity for people to take a break from their daily responsibilities and enjoy a nourishing meal. Contrary to popular belief, skipping lunch is not an effective strategy for weight loss, especially for individuals who are diligently counting calories. While it may seem like skipping lunch will help cut down a lot of calories, it can actually lead to overeating during dinner and la...
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Is Sweet Lime Soda at Parties Diet Friendly?

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Sweet lime soda is a popular choice at parties because it’s a refreshing and invigorating beverage that can be enjoyed by guests of all ages. It’s a invigorating beverage option for guests at parties who may prefer not to consume alcohol. Sweet lime soda can be made with just a few ingredients, one of them is a fruit (sweet lime) or lemon in most cases, another one is a herb (mint) which imparts a strong flavour to the drink. Also, it’s a cooling drink on hot, summer days when guests are looking for a non-alcoholic and non-caffeinated drink, indeed a crowd-pleasing choice for parties. But for individuals who are trying to lose weight, to have or not have sweet lime soda at parties and events is a big question. So, can you have sweet lime soda while you are on a diet? Let’s find out: Common Ingredients That Go Into Making Sweet Lime Soda: The basic recipe requires these ingredients – sweet lime or lemon, sugar, soda, ice cubes, and mint leaves for garnish. Additional Ingredients T...
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7 Zero-Oil Breakfast Ideas

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If you are struggling to slash big calories from your daily diet so that you can get into a calorie deficit to lose weight, we are here to help! Start with your cooking oil – get healthier ones and even with those, reduce oil consumption or go oil-free – it would help cut down so many calories and has several potential benefits as well. Oil (even the healthiest one such as olive oil), is a calorie-dense food, containing around 120 calories per tablespoon. By reducing or eliminating oil from your meals, you can lower your overall caloric intake, which can be  beneficial to achieve your weight loss goals. Also, many oils, especially those which we use for our everyday cooking, are high in saturated fats, (some even have transfat), and can negatively impact heart health. These fats can raise LDL (bad) cholesterol levels, increase the risk of developing heart disease, and can clog arteries. By minimizing oil consumption, you can help your heart stay in perfect health. Considering that ...
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5 Ways To Stop Yourself From Going For Seconds After Dinner

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In most Indian households, dinner is considered as the most important meal of the day, as it is seen as a time for families to sit down together, share their experiences, and bond over a meal. Dinner is also a more elaborate meal compared to breakfast or lunch. Apart from that, for most individuals, dinner is when they find the opportunity to chill and unwind after a long and stressful day at work. So, dinner, being a time of relaxation and winding down after a long day, can become a vulnerable period for emotional eating. In such situations, people may turn to food to comfort themselves or seek pleasure, leading to overeating because they let the guards down and often go for seconds. This practice of going back for seconds can lead to overeating, creating a calorie surplus. Calorie surplus refers to a situation where an individual consumes more calories than their body needs for maintenance and energy expenditure. When someone consistently consumes more calories than their body requir...
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How To Eat Paratha Without Gaining Weight

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Idli, dosa, poha, paratha are all staple components of traditional Indian breakfasts and preferred any day over a bowl of breakfast cereals by the aam junta. Parathas are relatively easy to prepare with only kneading the dough, filling it with stuffing (optional), and rolling it out into flatbreads required. Not to mention, paratha is an incredibly versatile dish that can be enjoyed in various ways and can be stuffed with a variety of fillings like aloo, paneer, onion, gobi, palak, and mooli. Its versatility makes it an ideal  breakfast, lunch, dinner, and even a snack option. In fact, they find a special place on the menu of street side stalls, local eateries, and even high-end restaurants. When made from 100% whole wheat, millet flours like bajra, jowar, etc., parathas provide complex carbs and minerals. Also, the fillings in stuffed parathas often include vegetables, which add essential vitamins, minerals, and fiber to the diet. Overall, the simplicity of cooking, the taste, ve...
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9 Moong Dal Recipe Ideas for Weight Loss

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Moong dal is a highly nutritious legume that is widely used in Indian cuisine not only for its amazing taste but also for its health benefits. Moong dal is derived from whole green gram seeds, which are small, oval-shaped, and green in color. The dal is commonly available in three forms – whole (with the green skin intact), split with the green skin removed, and split and husked (yellow in color). It is low in fat and cholesterol and is a good source of plant-based protein (chickpeas, lentils are other good sources). Moong dal has antioxidants and used in ayurveda and Chinese medicine to treat many ailments and to detoxify the body. As we have mentioned above, it’s a rich source of protein with up to 24 gm per 100 gm (according to USDA data). Additionally, green moong dal is rich in dietary fiber, including soluble fiber, which acts as a prebiotic in the digestive system. When consumed, the fiber in green moong dal passes through the small intestine undigested and reaches the large int...
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4 Reasons Eating From a Bowl is a Good Idea For Weight Loss

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When it comes to weight loss, there’s just not one way that will help shed all that extra weight – the right diet plan, lifestyle changes, exercise and a whole lot of small little things would help you steer to your goal weight. As we have always maintained, getting into a calorie deficit is the key to push the body into burning stored fat and practicing portion control with every meal helps you achieve that. From that aspect, measuring tools such as kitchen weighing scale, measuring spoons, plates, bowls etc., help to portion control. Also, studies show that eating from smaller plates and bowls can help cut portion size and reduce calories, and thus help with weight loss. Additionally, experts say that your brain gets tricked and feels satisfied when you eat from a bowl than from a plate. You would feel full when you eat from a small bowl with the same quantity of food than when you eat from a larger plate. Also, the bowl’s weight in hand will give you the feeling that you are con...
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Are All Salads Healthy and Diet Friendly?

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Russian salad is the perfect example of how every dish with the suffix salad may not actually be “healthy.” One of the main ingredients in Russian salad is mayonnaise, which is made with whipping up lots of oil and eggs together. Your head would spin if we told you that a cup of mayonnaise (220 gm) can have anywhere from 500 to 1,495 calories! (Depending on the brand and amount of oil used). Surprised?! So, if you have been pinning all your weight loss hopes on Russian salad in order to lose weight, now you know why you have been gaining weight instead. While salads are generally considered healthy due to their focus on fresh vegetables and nutritious ingredients, there are a lot of salads out there that can be less healthy depending on the ingredients, dressing used, and the way they are made. Deep-fried chicken caesar salad is another example. This salad typically consists of deep-fried chicken strips along with romaine lettuce, croutons, cheese, and of course, the high-calorie dress...
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5 Reasons Why Normal Ghar Ka Khana Would Help you Lose Weight

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Hyped up through aggressive advertisements, food companies would make you believe that processed foods like breakfast cereals are healthy, but normal ghar ka khana like poha, dal-chawal, paratha, etc., would any day win big on the health score card when compared to these above-mentioned foods. Consumers need to be cautious of exaggerated health claims made by food companies on their packaging, as these claims may not always be substantiated and in most cases, we may overlook at other less healthy aspects that they may contain. At the same time, eating out or ordering food too frequently, can derail your weight loss goals because various studies have shown that while dining out, people tend to eat a whole lot of calories than they would at home. Most importantly, restaurant food tucks in more amount of fat, sodium, and other calorie-dense ingredients to appeal to the customer’s tastebuds. So, ideally, if you are trying to lose weight or get healthy in general, your best bet would be to ...
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7 Microwave Foods That Are Good For Weight Loss

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Microwaves are great for re-heating the previous night’s leftovers because they can warm the food quickly and evenly, but when it comes to opting for proper cooking in microwave, people do have lingering doubts whether it’s safe enough. Cooking in microwave has always been controversial, with people raising concerns about the potential contamination of food with radioactive substance, and also the loss of nutrients due to the intense heat produced during the process. But individuals who are trying to lose weight would be more interested to find out if cooking through this method would reduce the nutritional profile food and destroy all the vitamins and minerals in it. Also, will microwave make weight-loss friendly fiber and protein (that you so carefully include in the diet to boost weight loss) ineffective? So, in this article, we would try to find out if microwaving food is bad for health and weight loss. And if you can use microwave to whip up some weight-loss friendly meals conveni...
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Is Brown Sugar Better Than White Sugar For Weight Loss?

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It’s common knowledge that white sugar can sabotage your weight loss goals like nothing else and those of us with a sweet tooth look for better or healthier alternatives to sweeten things up. From chai, coffee, to even fruit juices, we want something “meetha” to get that sugar rush, and since “white sugar” has been declared the villian, “brown sugar” has been pushed forward as a better alternative. But is brown sugar better than white sugar for weight loss? Let’s find out: But let’s start with why Sugar acts as a roadblock in your weight loss journey: 1. Sugar Raises Blood Sugar Sharply and Triggers Insulin Release: When we consume sugar, it leads to a rapid increase in our blood sugar level. This, in turn, triggers a strong response from our body’s insulin hormone. Insulin not only helps regulate blood sugar, but it also plays a role in storing excess glucose as fat by instructing our muscle and fat cells to convert it and keep it stored for later. Ideally, it is best to avoid anyt...
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5 Wrong Ways To Drink Green Tea

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Green tea is the most popular beverage among fitness enthusiasts and its effects with regards to weight loss and on overall health unanimously hailed by health experts. EGCG is the most abundant and potent catechin in green tea which has been extensively studied for its antioxidant and potential health-promoting effects, including reducing inflammation and protecting against various diseases. There’s no confusion about all the good things green tea can do for you body, but there’s a lot of subtleties about this amazing beverage that one needs to know to get maximum benefit out of it, from the temperature of the water to steep green tea to how many minutes it should be brewed (do not brew it for more than 2 to 3 minutes in hot water) to prevent it from going bitter, and many more. Being a zero-calorie drink, a good source of antioxidants with many health benefits and weight loss boosting properties, including green tea in your everyday routine, particularly when you want to lose weight...
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6 Delicious Ways to Enjoy Paneer and Shed Pounds

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It’s common knowledge now that increasing protein intake curbs appetite, promotes satiety, preserve lean muscle, and therefore boosts weight loss. But a recent study done by a group of scientists under Dr. Westerterp-Plantenga wanted to find out if eating more protein could help people who had lost weight to keep the weight off. The recommended dietary intake of protein to avoid protein deficiency in adults is 0.80 g/kg body weight per day, which is about (48–56 g/day) or about 10%–15% of the total calories. For this study, they selected 148 people who were overweight and put them on a special diet for 4 weeks. This was a low-calorie diet and they lost weight as a result. After 4 weeks, the researchers split the people into two groups. One group got some extra protein in their diet, while the other group didn’t get any extra protein. The people who got extra protein ate about 18% of their daily energy as protein, which means that almost one-fifth of their food was protein. The other gr...
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Why Should We Stop Having Packaged Fruit Juices?

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Fruits are an indispensable part of a healthy diet because they are a rich source of vitamins, minerals, antioxidants, and other nutrients. There’s a small section of individuals out there who have this misconception that fruits may cause weight gain due to their sugar content and a higher calorie content. However, as mentioned above, fruits are generally considered to be a nutritious part of a balanced diet as they provide essential vitamins, minerals, fiber, and antioxidants, which are beneficial for overall health and weight loss as well. Fruits like banana, pomegranate, blueberries, strawberries, oranges, watermelon, apple, grapefruit are rich in nutrients and antioxidants, and most of them are rich in fiber as well (which promotes overall weight loss). Moreover, antioxidants found in most fruits neutralize the effect of free radicals and help reduce inflammation. Fruits such as guava, kiwi, pineapple, etc., have minerals like copper that are absolutely needed in the fat-burning pr...
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