Artificial sweeteners or synthetic sweeteners are sugar substitutes and as the name suggests, they taste just like sugar but contain fewer calories. Some artificial or non-sugar sweeteners (NSS) even have no calories.
Artificial sweeteners are chemicals that are added to foods and beverages to make them taste sweet.
Many people add artificial sweeteners because they believe that NSS are healthier than traditional sugar and will help control body weight.
Lower-calorie and no-calorie sweeteners will not necessarily make a food or drink healthy but can be helpful in reducing your sugar intake.
NSS is primarily consumed by people with diabetes and those who are trying to lose weight.
Some popular artificial sweeteners are:
If you have been using NSS because you believe that this low-calorie sweetener will not add to your weight, you need to know what WHO has recently discovered. The World Health Organisation has released a report that states that artificial sweeteners should not be used to control weight gain and do not help in mitigating the chances of diet-linked non-communicable diseases.
The guideline against using NSS applies to everyone who is not diabetic but has been using NSS as part of their diet plan to lose weight. This guideline does not apply to people with diabetes.
As per WHO studies, it has been found that artificial sweeteners do not have any long-term benefits in terms of reducing body fats or weight. In fact, people often tend to assume that a meal or dessert prepared with artificial sweeteners is healthy and low in calories. This is not true in all cases; if the preparation itself has high-calorie ingredients, using artificial sweeteners will not make it healthier. The reason behind this is that artificial sweeteners do not have any nutritional value and are not essential as a part of a daily diet.
People who want to reach a healthy weight target should strive to reduce added sugar consumption as much as possible. The addition of whole fruits, grains, millet, vegetables, proteins, healthy fats in moderation and unsweetened beverages can be a healthier choice when combined with adequate exercise on a routine basis.
Excessive use of artificial sweeteners can cause long-term harm, especially for people who are not diabetic and are consuming it with the intent to lose weight. Any food that comes with a “sugar-free” tag is not necessarily low in calories or healthy. Be mindful of what you are eating, how much you are eating and how frequently?
The WHO guideline does not apply to hygiene products like toothpaste, skin cream and medications which contain non-sugar sweeteners.
People on a weight loss journey. Start cutting off added sugars (in all forms) gradually so that your taste buds can adapt to the change. This will help you reach a sustainable eating goal.
Also Read: Turbinado Sugar: Understanding Its Health Impact and Uses
Also read: Chamoy Benefits: A Research-Backed Health And Flavour Guide
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In recent times, more and more people are becoming health conscious and willing to choose a healthier diet. Maintaining a healthy body weight is not only about looking good but also staying fit. Being overweight and obese can lead to multiple health problems such as cardiovascular diseases, Type 2 diabetes, diseases related to inflammation, kidney problems, liver problems and so on. Furthermore, the overweight issue can also hamper your confidence and lead to low self-esteem, depression and anxiety. While many people set regular goals to lose weight but sadly very few of them follow religiously. This is often because it can be very difficult to shed the extra kilos, especially when your body has a low metabolism. Some people also find it challenging as they cannot give up the habit of snacking. With this in mind, it is crucial to replace your snacks with dry fruits to aid with your weight loss!
Did You Know?
Now, you might be wondering why you should eat dry fruits instead of your regular snacks. Dry fruits are filled with healthy nutrients and many of them are considered superfoods due to their high nutritional value. Thus, when you choose to eat them instead of regular snacks, you ensure that you do not increase your intake of unhealthy fats and carbohydrates that promote weight gain.
Moreover, dry fruits can also help people who have low metabolisms. This is because certain kinds of dry fruits can boost your metabolism, which is very helpful for losing weight.
Based on my experience, I have onserved that incorporating dried fruits into your diet can be beneficial for your overall health. Dried fruits are a great source of dietary fiber, containing approximately 3.7 to 9.8 grams per 100 grams. By consuming around 20 to 30 grams of dried fruits per day, you can fulfill about 10 to 16% of your recommended daily fiber intake, which is around 14 grams.
Dr. Siddharth Gupta, MD
The following dry fruits can help you the most during your weight loss journey:
Almonds have very low amounts of calories. A 100 grams of almonds contains only 576 kcals. Eating small amounts of almonds on a daily basis can provide your body with high levels of nutrients that are beneficial for overall health. These nutrients are proteins, mono-saturated fats and antioxidants. Furthermore, almonds also improve your health by lowering bad cholesterol, which tends to be high in people who are obese or overweight.
People who like to snack frequently can benefit the most from eating pistachios. This is mainly because they have very high amounts of fibre, which helps your body feel full for longer periods of time. Additionally, fibre is good for digestion as it aids with bowel movement.
Cashews are delicious nuts that are quite popular in India. They provide your body with close to 73% of the recommended daily dose of magnesium. This is actually very beneficial for weight loss because magnesium helps your body regulate the fat and carbohydrate metabolism in the body.
Dates are rich in flavour and very good for weight loss. This is because they have high fibre content, which will help to suppress your mid-day hunger pangs by making you feel full. As a result, you will be less prone to snacking between your meals. Dates are also beneficial as they provide your body with Vitamin B5. This vitamin is known for boosting your stamina, which means that you can exercise for a longer period, and work towards getting your ideal weight!
In my experience, I have observed that the digestion process can actually enhance the health benefits of dried fruits. For example, when dried fruits like apricots, figs, and raisins are consumed, their antioxidant activities increase after undergoing gastric digestion. This means that the dried fruits can provide even more antioxidant protection for our cells, shielding our bosy from the damage caused by harmful free radicals and promoting overall health.
Dr. Rajeev Singh, BAMS
Walnuts are a unique type of dry fruit as they contain a high amount of good fats such as omega 3 fatty acids and alpha-linolenic acid (ALA). These fatty acids help to reduce body fat and are also good for cardiovascular health. This can be a great addition to the diet as many people who are overweight are already at risk for cardiovascular problems and this can be a great way to try and prevent them.
Brazil nuts have many properties that aid weight loss. They contain an essential amino acid known as L-arginine, which is very good for burning fat. It increases body metabolism and thus, prevents the accumulation of unhealthy fat. Brazil nuts have high amounts of certain minerals such as selenium, thiamine, phosphorus and magnesium which are all very good for the body to lose weight.
Hazelnuts have high fibre content as well as healthy fats, and both are very good for helping with weight loss. Like all the other high-fibre dry fruits in this article, Hazelnuts will also help you by making you feel full for hours after you eat them. Controlling your snacking can often be a great first step in losing weight!
Apricots can stop you to feel hungry till at least 5 hours after you eat them. Additionally, they provide your body with magnesium, which regulates fat metabolism. Apricots have a slightly sweet taste and you can add them to certain desserts while cooking.
If you are following a low-salt diet, then it can be difficult to find a snack that has both, low salt and weight loss properties. However, raisins offer both benefits! These dry fruits have high amounts of iodine. In 100 grams of raisins, you will find only 0.5 grams of fat and 299 kcal, making this a great snack for people who are trying to lose weight.
Prunes are also commonly called dried plums. They have dietary fibre content, which promotes peristaltic movements in the intestines. As a result, waste and toxins get released from your body quite quickly and this can help you in losing weight. Additionally, 100 grams of prunes contains only 240 kcal, making this a good snack for people who need to control their daily calorie intake.
Black currant makes for a great pre-workout snack. It is easy to include in your diet and a versatile dry fruit like raisins. The best part is it aids in weight loss. The dietary fibre and low sugar content make them desirable, especially for kids. These dried fruits are high in nutrition and taste. It also helps with several health issues like obesity, heart health, etc due to its antioxidant properties.
Dried figs are abundant in dietary fibres that aid the digestive system to function optimally. Figs also contain a digestive enzyme known as ficin. This enzyme helps you lose weight as it combines with other enzymes in the digestive tract. Consumption of figs also reduces your craving for sugar and helps you maintain a healthy diet.
These tiny red berries are packed with nutrients and antioxidants. Goji berries have high fibre content and help increase the metabolism of your body. Drinking goji berry juice can boost metabolism and aid your weight loss journey.
Over the years, I have observed that besides aiding in weight loss, dried fruits may also have a positive impact on reducing the risk of cardiovascular disease (CVD). While the consumption of dried fruits alone may not be significantly associated with cardiovascular mortality, when combined with fresh fruit intake, it has been found to lower the risk of CVD mortality. Therefore, incorporating a variety of dried and fresh fruits into your diet can help promote heart health and reduce the risk of cardiovascular issues.
Dr. Smita barode, BAMS
Also Read: Does Almond Milk Go Bad? Your Guide to Safe Consumption
Also Read: Anjeer (Dried Fig): Uses, Benefits & Side Effects
If you do not want to eat a bowl of raw nuts, you can consume them in other ways that are equally beneficial for you. For example:
If you plan on adding dry fruits to your diet, here are a few other helpful tricks to speed up your weight loss:
| 10 Tips To Lose Weight | |
| 1. Don’t skip breakfast – If you miss the first meal of the day, you will be short on nutrients and end up snacking all day long. | 5. Hydrate – Drink enough water daily to keep your body in balance. Being thirsty can sometimes confuse us into eating food unnecessarily |
| 2. Eat at regular times – When your body is accustomed to regular mealtimes, you will have a stable metabolism. It also helps to avoid snacking. | 6. Check the label – Most food labels will give you an idea of the calorie and fat content, check these labels to make sure the food you buy fits into your diet |
| 3. Fruits and Veggies – Fruits and vegetables are high in fibre and low in calories and fat making them a perfect combo for weight loss. | 7. Smaller plate – A smaller plate will trick you into eating smaller portions. Also eating slower will convince your brain that you are full even with less food |
| 4. Exercise – A great diet will only help so much. You need some form of regular physical activity to speed up the weight loss process | 8. Reduce or stop alcohol – Alcohol can contribute to weight gain heavily, not to mention that it is linked to several other health issues |
Your health depends a lot on your weight as it can impact various body functions. Therefore, monitoring the same diligently can help you improve the way you look and feel. Ultimately, this can have many positive impacts on your life such as improved confidence and self-esteem, better social skills, more motivation and positive thoughts. Even if it may seem very difficult right now, you should know that if you take simple steps like introducing dry foods in your diet, you can lose your unwanted weight easily!
We offer a wide range of herbal and ayurvedic supplements for weight loss which can help you in your weight loss journey! Your physician can guide you regarding these supplements that you can take according to your health conditions. Download our app today and order from our extensive collection. Remember, each journey begins with a single step, so take your step today and lose your weight!
Also Read: Foods that Boost Metabolism: A Research-Based Guide to Supercharging Your Body
Dry fruits are healthy snacks to eat on the go. Apricot, prunes and figs are good to reduce belly fat and so are raisins.
Soaking dry fruits helps in replenishing moisture and fortifying other nutrients present in them and seeds. It also ensures better digestion and enhances the flavour. Consuming soaked dry fruits regularly on an empty stomach in the morning can help you avoid many diseases.
It is recommended that having 6-8 almonds each day is safe. Soaked almonds are beneficial, and it is best to consume them in the morning. However, you must avoid having fried and salted almonds.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Finger Millet or Ragi is a cereal widely consumed by the people of south India and many African countries. It is known as a wonder grain for weight loss. It is rich in calcium and has a high fibre content. It is considered to be the best aid for people suffering from diabetes. It is also a common baby food in south India. Babies that are 28 days old are fed ragi porridge and this helps in easy digestion. This will help strengthen the baby’s bones by providing high calcium and iron to the body.
Did you know?
Prior to the 1950s, whole grains like ragi, brown rice and barley were organically grown and considered a traditional diet until rice became India’s staple food. With the dawn of Information and Technology (IT), most individuals do stick to a planned diet thus making them prone to eating instant food. As a result, they develop heart diseases and cancerous tumours in their body.
Doctors suggest diabetic patients and normal people to consume ragi to avoid such diseases. This cereal has become absent for most teenagers. However, this article is focused on the benefits and wonders that ragi can offer in the long run.
Eleusinian is the major protein content that is found in ragi and has a lot of biological value. This protein helps prevent malnutrition and is considered to be a healthy source of protein for vegetarians. Methionine content constitutes 5 per cent of the total protein found in ragi. Ragi has been grown for hundreds of years and it can grow in high altitudes and withstand harsh weather conditions. Ragi has a lot of carbohydrates and is placed at the peak of food grains by most dietitians. Ragi cannot be polished like other grains because it is too tiny and this makes it possible for us to consume it in its purest form.
Ragi has high amounts of fibre in it that keeps your stomach full and stops you from unwanted cravings. This helps in weight loss. It reduces the level of blood sugar in your body and turns it into insulin. Ragi is best suited when you consume it in the morning. Ragi contains a type of amino acid called Tryptophan that helps you lose weight. Tryptophan reduces your appetite and thus you don’t feel hungry often.
Ragi is a natural skincare agent and an anti-ageing cereal. Important amino acids like Methionine and Lysine are present in ragi that protects your skin from risks of rashes, wrinkles and skin dullness. The antioxidants found in ragi fight stress in your body that help reverse the signs of ageing. It rejuvenates the skin cells, thus making you look fresh and healthy.
Ragi also has Vitamin E, which is very useful for your skin. Vitamin E acts as a natural assistant for body wounds. This help lubricates the skin, forming a protective layer that enables your skin to grow.
Ragi is rich in proteins and helps prevent hair loss. It is highly recommended for people suffering from hair loss. Your hair requires a lot of protein because hair itself is made of protein. Keratin is the main protein found in your hair. Lack of protein can lead to loss of hair and if you begin consuming ragi, it will strengthen your hair and reduce hair fall.
Ragi is also said to prevent premature greying of hair. This is usually caused due to the oxidation of tissues, and the antioxidants present in ragi will effectively prevent the damage to tissues, thereby, reducing the possibility of having grey hair. Magnesium content can be found in ragi that is responsible for controlling hair loss. Ragi also increases blood circulation in your body that helps in hair growth.
There is no cereal that comes close to the amount of calcium available in ragi. Calcium is needed for human bones to develop and prevents osteoporosis, meaning bones become weak and fragile. So instead of popping calcium pills, it is recommended that you drink ragi porridge (ragi kanji). 100 grams of ragi consists of 344 milligrams of calcium which is high and very good for your bones.
Lactating women must consume more green ragi as it increases haemoglobin levels thus increasing the production of mothers milk among women. This also called increased levels of lactation. A lactating mother must add green ragi to her daily diet and it will increase amino acids and breast milk, calcium and iron which is very important for the mother and the child.
Regular consumption of ragi can help reduce your risk of diabetes. This is because polyphenols and dietary fibres are prevalent in ragi. Ragi has huge amounts of fibre when compared to other whole wheat grains. Consuming ragi on a regular basis lowers the level of blood sugar and stabilises your sugar level. Ragi acts as an absorbent such that it absorbs starch and lowers the digestibility of your body. This is why most people who consume ragi don’t feel hungry very often.
The dietary fibre present in ragi helps your intestines digest food smoothly. Ragi improves the movement of food in your body, such that, it smoothens the flow of food through your intestines and retains the water in your body for the purpose of waste excretion. Thus ragi is a highly nutritional cereal and helps you maintain good health. However, you can relish different ragi dishes and ensure you have a healthy life. Ranging from dosas to ragi balls, this healthy cereal will keep you fit and healthy all day all long.
One amazing benefit of eating ragi is that it acts as a natural relaxant for your body. Consuming ragi helps you deal with anxiety, insomnia and depression. It stabilizes all of these anxiety disorders and keeps you relaxed the whole day. It does cool your thinking and keeps you calm. Literally, ragi acts as a coolant for your body on a hot summer day.
Ragi is known to help prevent cancer because it contains fibre and phytonutrients that prevent the risk of colon cancer. Lignan, a type of nutrient found in ragi is converted into mammalian lignan by your intestine and this protects women from the risk of having breast cancer. Consuming ragi daily can reduce our risks of developing cancer.
Ragi is known for its antioxidant properties. Researchers have found that the rich antioxidant content of ragi may help to keep tissue damage at bay and may promote tissue repair and wound healing.
Dr. Siddharth Gupta, B.A.M.S, M.D
Also Read: Is Basmati Rice Healthy? A Comprehensive Nutritional Analysis
Now that you know ragi has numerous benefits, you may find it hard when you taste it for the first time. All you need is to do is get used to its taste and you’ll stay healthy as you age.
Masala dosa may be an all-time favourite of every home in south India, but what if it can become more healthy. We’ll, ragi flour needs to be added to the dosa batter to make ragi masala dosa. Eating it with potato curry will ensure you have a healthy and tasty breakfast.
The below ingredients is for 2 servings. Ragi masala dosa can be prepared in 35 minutes. Here is a list of ingredients you need to have before preparation:
Step 1: Add the ragi flour, rice flour, sliced green chillies and curd to a bowl and mix it with ½ cup of water and salt. After mixing, keep the batter aside for 30 minutes. Make sure the batter is smooth and slightly watery.
Step 2: Add the chopped onions and coriander leaves and mix them well. Heat 1 tablespoon of salt in a small pan and then add mustard seeds. When the mustard seeds begin to crackle, add cumin seeds and curry leaves.
Step 3: Once the mix has been heated add it to the ragi dosa batter. Then take a frying pan and keep heat it on medium flame. When the pan is medium hot, pour a scoop of ragi onion masala dosa onto it and fry for 30 seconds till it turns light brown. After 30 seconds flip the dosa using a spatula and cook for 30 seconds. Your tasty and healthy onion ragi masala dosa is ready to be served.
To prepare soft, tasty, and healthy ragi idlis, You need to get all of the below ingredients ready first. The ingredients mentioned below are for 3 to 4 servings and takes 30 minutes for cooking idlis.
Step 1: Firstly you need to prepare the idli batter to make tasty ragi idlis. So first soak the urad dal in water and keep aside for 3 to 4 hours.
Step 2: Take another bowl and soak idli rava in water and keep it aside for 1 hour.
Step 3: Next, take the urad dal and grind it using a mixer. You can add some more water to smoothen it.
Step 4: After the fermentation of idli rava is done, you need to add ragi flour and idli rava to the urad dal batter and mix it well.
Step 5: Once this is done, keep the batter aside for 8 to 10 hours to ferment.
Step 6: After fermentation is done, add salt and cooking soda to the batter and mix it well. Your ragi idli batter is ready to be cooked now.
Losing weight often comes with the dreaded cutting down of sugar content, especially for those who have a sweet tooth. However, with a delicious and healthy alternative such as ragi halwa, you can enjoy your sweet cravings once in a while.
Step 1: Saute the cashews in ghee or coconut oil till light brown. Set aside.
Step 2: Mix water with ragi flour and make a paste.
Step 3: Take a deep bottomed vessel, pour the paste in it and keep it stirring constantly on medium flame.
Step 4: After 3-4 minutes, pour the jaggery or coconut sugar along with the cardamom powder inside the mix.
Step 5: Now, start adding the coconut oil or ghee, two tablespoons at a time. While doing this, keep stirring the mixture to prevent it from sticking to the vessel surface.
Step 6: Keep adding in regular intervals and stirring, till all of the oil or ghee is used.
Step 7: Lower the flame and stir for another 3-4 minutes. The mixture will slowly turn from pasty to a doughy ball.
Step 8: Add the cashews and slowly mix using the folding technique.
Step 9: Cook the mixture for another minute or two, mixing constantly. You will see the oil separating from the mixture.
Step 10: Drain the excess oil and transfer the mixture to a clean bowl. Your healthy, ragi halwa is ready. Serve hot.
According to studies, the phenolic content in ragi, especially the tannins, may give people resistance against fungus infection. The phenolic chemicals, especially the tannins in the outermost layer of the grain, offer a structural barrier against fungal invasion. As the seed coat contains a lot of polyphenols, acidic methanolic extracts of the seed coat have stronger antifungal and antibacterial activity than extracts from whole wheat.
Dr. Rajeev Singh, BAMS
Excessive eating is bad and most importantly ragi must be consumed in a limited way such that your reliance on it doesn’t determine your eating habits. Excessive intake of ragi can increase the quantity of oxalic acid in the body. However, this is strictly not recommended for people suffering from kidney stones. Ragi comes power-packed with healthy nutrients that fight diseases and relaxes your body to function with ease. Thus, this cereal must be added to your daily diet to ensure a healthy and balanced diet.
Yes, it is safe and beneficial to include ragi in your daily diet. Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.
Individuals with a history of kidney stones or oxalate-related issues should limit their ragi intake due to its oxalate content. However, for those with gluten sensitivity or celiac disease, ragi is a safe option as it is gluten-free. Always seek personalized advice from a healthcare professional to assess if ragi is suitable for your specific health condition.
Yes, ragi is a valuable food for weight loss and diabetes management. Its high fibre content promotes a feeling of fullness, reducing overall calorie intake. The complex carbohydrates in ragi have a low glycemic index, which helps in better blood sugar management, making it beneficial for individuals with diabetes.
Yes, ragi can be a beneficial addition to the diet during pregnancy. Its iron and calcium content supports the increased nutrient requirements during pregnancy, and its fibre aids in digestion. Pregnant women can include ragi in various forms, but it’s advisable to consult a healthcare provider for personalized dietary recommendations.
Ragi is an excellent option for introducing solid foods to infants and toddlers. Its nutritional profile supports healthy growth and development. Ragi porridge or homemade ragi-based baby food can be introduced gradually to infants around six months of age, following the recommendations of paediatricians.
Disclaimer:
The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Every day people end up trying new diets in an effort to maintain their ideal body weight. If you are one of these people and you are tired of all the hard to follow diets and restrictions, you should look into natural treatments for weight loss. These remedies involve the usage of products and items, which are often found at home. This home remedy for weight loss is highly beneficial, as it does not involve the usage of exotic supplements or diets.
While weight loss should be the main aim for all overweight or obese individuals, it is also important to get balanced nutrition from the diet you are on. Most weight-loss diets completely cut off fats and carbohydrates from your daily meal. While limiting these nutrients is essential, completely avoiding them can harm your normal metabolism and body functioning.
So, which diet should you follow? What home remedies can help you to control your weight? What are the best supplements for weight loss? Read on to find the answers –
Lemon water and honey are two of the most common ingredients found across kitchens in India. Each morning make a glass of lemon water and add 2 teaspoons full of honey into the water. Mix and drink it. Honey is known to be full of medicinal properties, and lemon helps in detoxing the digestive systems. All of these helps the body to let go of the excess fat and the effects are visible in just weeks. This is one of the simplest weight loss remedies at home.
Did You Know?
Spices used in Indian foods often include hidden beneficial properties that many of us are unaware of. For instance, Methi seeds (fenugreek seeds) increases the metabolic rate of the body leading to fat loss. Carom seeds (ajwain) also help in the weight loss process. Black cumin seeds (kali jeera) are great for fat loss around the belly and can aid in reducing the overall weight.
In order to simplify the process of consuming these, you can dry roast all of the mentioned spices together. Use a mortar and pestle to grind this mixture into a fine powder. Add this powder into a glass of water and drink it once each day. This is another simple yet effective home remedy to reduce weight.
In my experience of all the remedies for weight loss, Intermittent fasting for 16 hrs a day often gives good results in people who are otherwise healthy. But people with underlying conditions like diabetes, heart disease and kidney disease should not try fasting without consulting their doctor.
Dr. M.G. Kartheeka, MBBS, MD
Cinnamon (Dalchini) is a regularly used spice in many Indian dishes, both sweet and savoury. However, you may not be aware of the fact that cinnamon aids in reducing weight. The spice comes with internal properties that curb the sugar cravings and also helps regulate the insulin level in the blood.
To prepare the honey and cinnamon tea, warm up a glass of water. Add two cinnamon sticks and a teaspoon of honey into the lukewarm water. Mix well and strain the mixture. Drink the cinnamon and honey-infused water on an empty stomach each morning. This will work wonders in case of your weight loss at home.
Garlic is known to possess antiseptic properties and is found in every Indian kitchen. However, chewing two or more cloves of garlic every morning is very beneficial when it comes to weight loss. However, garlic has a very pungent smell and taste, which may put you off from it. Try to form a habit of chewing raw garlic even though it may be repulsive the first few times. Remember to brush your teeth well after you do this, as the odour of raw garlic can stay inside your mouth throughout the day.
Any sugar that is found in fruits and vegetables are naturally occurring sugars. If you want to lose weight, try to restrict yourself to consuming these sugars only. This means that you need to cut down on sweets, ice creams, aerated drinks and similar products. Instead of adding sugar into your foods, try to incorporate the naturally occurring sweetness in vegetables and fruits.
For instance, onions have a lot of sugar in them, which can be extracted by lightly sautéing them. Adding these sautéed onions infuses the entire dish with the natural sweetness from the onions. You do not need to add artificial sugar to such a dish. Other vegetables that are full of natural sugars include carrots and some pumpkins.
You might be surprised to know that something as simple as drinking sufficient amounts of water each day can be a very effective home remedy for weight loss. However, it is true that most people do not ingest enough water daily. They are either unaware of how much water needs to be consumed or they only drink when they feel thirsty.
A good way to judge the amount of water your body needs is to weigh yourself ad divide your weight with the number 30. The resulting amount coincides with the amount of water you need. For instance, if you weigh 65 Kgs, then your daily water intake should be 65/30, which equals 2.16 litres.
Also Read: Mounjaro for Weight Loss: Unveiling the Truth
This is more of a lifestyle choice and not so much a home remedy. However, it is a simple step that everyone can follow with ease with a little bit of practice. Even though there are a million other activities that you would rather spend time on, try to squeeze in 8 hours of sleep each day. This is as essential as maintaining a proper diet when it comes to losing weight.
Sleep regulates the body’s functions and aids in proper digestion. It also helps to maintain the normal metabolic rate of the body, which is essential in shedding the excess flab from your body.
Human psychology is a big reason for changes in our lifestyle. Like many other things, what we eat is also governed by the way our brain perceives the world around us. Believe it or not, but the size of your plate actually governs the amount of food that you are about to consume. If you are eating on a large plate, you have a greater risk of overeating.
This happens because the brain perceives the size of the plate as the amount of food that you need to eat. A larger plate holds a greater amount of food, while a smaller plate holds smaller portions. When you eat in a small plate, you are likely to feel full after eating less. Therefore, simply changing your bigger plate to a smaller one can be an effective way to reduce your weight.
This is a very interesting concept, one that has been studied and verified by researchers the world over. Instead of having meals divided into breakfast, lunch and dinner, try eating a light meal every 3-4 hours. Rather than having 3 heavy meals, consume 6 lighter meals. This is beneficial as it prevents your stomach from ever being empty.
Dividing the meals in such a manner is also great to stop you from overeating. If there is a long gap between breakfast and lunch, you may feel famished and thus, indulge in a heavy meal during the afternoon. However, if you have a small meal in between breakfast and lunch, you are less likely to overeat during the lunch break.
While meat, chicken and poultry should be consumed after they have been cooked properly, some vegetables provide added benefits when consumed raw. Tomatoes, lettuce, spinach, carrots and corn are some of the most common vegetables that can be safely consumed in their uncooked state. You can try creating a salad out of all these ingredients and have it every day. Raw vegetables are a great source of fibre and can work wonders for your digestion. Proper digestion is vital for fat breakdown and weight loss.
However, while following this step, try to get your hands on vegetables that have been grown organically. Organic vegetables are devoid of insecticides and pesticides. These chemical ingredients can be quite harmful while consuming raw vegetables and fruits. This process is wonderful for those looking to lose weight naturally.
Chewing the food properly is essential for proper digestion and also to prevent one from overeating. Research conducted suggests that people who take their time while having a meal take in fewer calories, as compared to those who gulp down their foods without chewing them.
To understand the cause of this phenomenon, you have to understand why chewing the food is necessary. Chewing breaks down the food into small pieces and along with the saliva, aids in digestion. If the food is not chewed thoroughly, the stomach takes a longer time to digest the food. This in turn causes weight gain to occur due to improper digestion.
Moreover, the longer you take to finish your food, the greater the chance that you will feel full after consuming smaller portions.
Grains are a staple food in India. Not a single day goes by when we do not consume grains, either in their natural form or in the form of flours. Grains provide the maximum benefit when consumed in their whole form. Refined grains or refined flours (maida), on the other hand, are quite harmful and will likely increase your body weight. This is because the refined flours are made out of simple carbohydrates.
Whole Grain flour (Atta) is much more beneficial since it contains a great deal of fibre along with carbohydrates. This fibre aids in the proper digestion and regulation of the bowel system. In the case of rice, try to consume brown rice, instead of the plain, white kind for the same reason.
This is not confined to just the home but is still an integral home remedy if you want to lose weight. Cigarettes are essentially the worst enemy that you can have in your fight against excess weight. Smoking is one such activity that does not have any beneficial effects on your body, but you still engage in it. If you want to lose weight and lead a healthy life, start by putting out your cigarettes.
The nicotine in cigarettes makes you feel unhealthy and also deters you from hitting the gym or leading a fit life. So, stop poisoning your body with cigarette smoke and instead go for a jog or a walk every morning when you get up.
Stress and tension have become quite common in today’s world. Everyone seems to be rushing from one place to the other with a million tasks at hand. While work and income are important, do not be so consumed by them that you forget to enjoy certain pleasures of life. Research has indicated that a stressed-out person has greater difficulty in losing weight than a relaxed individual.
How can to escape the daily stress of life? The best solution is to practice meditation and other breathing exercises. Regularly indulging in these practices can calm you down, while also helping you to attain your weight-loss goals. Breathing exercises are also a great way of maximizing oxygen intake, leading to further weight loss.
Another way to let go of your tensions and stress is to plan a family outing or vacation. Take these breaks each year, as they will make you feel rejuvenated and happy.
Yoghurt can be made at home or can be purchased from a store. It is a common ingredient in Indian kitchens and is quite beneficial in its unsweetened and unflavored condition. Yoghurt is derived from milk when it undergoes fermentation. As such, it includes all of the beneficial properties of regular milk, while excluding the excess fat.
Yoghurt can be consumed directly or it can be used as a flavouring for certain salads as well. Yoghurt enhances the growth of healthy gut bacteria, which are essential for regulating the digestion procedure. Apart from this, yoghurt intake also makes you feel full, without adding to the calories that you have consumed that day.
Other Simple Tips to Keep in Mind
| Tips | Why It Works |
| Eat Breakfast | Skipping breakfast can make your body demand more nourishment during the entire day, which can lead to overeating. |
| Time your meals | When your body gets used to fixed meal times, it is less likely to hold on to excessive nutrition in the form of fats. |
| Exercise | A great diet plan is only half the effort, you also need to ensure that you get at least some form of daily physical activity. |
| Avoid junk purchases | Stocking up on junk foods will make it very hard to resist them when you’re on a diet, do yourself a favour and avoid buying them in the first place. |
Juices are a great weight to satisfy your body’s requirement for food without packing on too many calories. Additionally, natural beverages are low on sugar and fats, helping to regulate your intake of fattening foods. Keep in mind, while many of these are often portrayed as ‘juice cleanses for weight loss’, they are less about cleaning your body internally and more about calorie reduction. They also tend to provide a wide range of necessary vitamins and minerals that you may be lacking when you get on a weight loss diet.
Crash diets are those plans, which ask you to fast throughout the day or live only on fruit juices. These are quite harmful to the body, as they encourage the body to eat away the muscle mass along with the fat. Research has also shown that the weight, which is shed through such diets are regained in the long run, thus there are no benefits to the same.
Instead, try to eat normal foods that have less oil, sugar and salt. Consume vegetables and fruits every day along with eggs, chicken or meat. Maintaining such a lifestyle is enough to make you healthy and also keep off the extra pounds from your body.
These are some easy to follow home remedies to reduce weight. You should be able to follow these pointers quite easily and without having to spend exorbitant sums each month. However, in the end, the lifestyle you lead is your own choice. If you have gained weight in recent months, there must be a factor triggering this change. You have to find out what has caused the weight gain and eliminate it from your life. While these simple methods reduce weight naturally, you need to be completely determined to stave off your cravings.
Think of your body as a well-oiled machine that can only be maintained with the use of proper fuel. The more junk you put in, the more you are harming the entire functioning of the machine. The best way to go about weight loss is to create an achievable goal. Give yourself some time to achieve this goal. Measure your weight every couple of weeks to check whether you are on course to achieving your target. This will motivate you and help you to maintain a healthy lifestyle.
However, once you attain your goal, do not give up the lifestyle you have created or do not become complacent. Fitness and healthy living is a continuous process, but if you can achieve it, your life will be so much better. A healthy body is proof of a healthy soul. When you maintain your ideal body weight, friends and relatives will commend you on your hard work. Moreover, you will feel good about yourself and the way you look.
So, try out these home remedies and tell us whether you benefit from them. If you think you cannot follow all of these tips, pick a few and concentrate on those. You will surely notice the difference in your body after a while. To make things easier, create a routine of your daily life. Figure out how you can incorporate these home remedies into your daily routine, without taking too much time. As these are quite easy to follow, none of the tips should take you considerably longer to follow.
Also Read: How to Lose Face Fat: Proven Methods to Try at Home
The best way to lose weight at home is to use a combination of a low-calorie diet, a regular exercise routine and getting enough sleep. The methods we have mentioned in the above article can help to support this combination strategy.
Yes, a protein-rich diet would be low in fats and would contribute to increased muscle mass and fat reduction. People can use a protein-rich diet to both lose weight (by reducing fat consumption) and also to gain weight (by increasing muscle mass).
Losing weight fast is not recommended since this typically involves extreme diets such as fasting and cutting out macronutrients. This can be harmful to your overall health, may not help you lose weight at all and may result in your weight rebounding back after your extreme diet is completed.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Adhering to an intense diet plan for weight loss can be quite stressful at times, especially when you are going through a phase of anxiety and cannot indulge in your favourite food items to cheer yourself up. Cheat meals or entire cheat days can be an effective way to relax and take a break from such a diet plan. But if not done properly, it can offset all your weight loss goals and prove to be counterproductive.
A cheat day diet is essentially a diet for a single day where you give yourself the freedom to eat your favourite food items that are not part of your strict regular diet. Such a day can act as a motivator for you to stay on diet for the rest of the week. It is a reward-based strategy that gives you a brief period of leniency so that you do not get stressed out from adhering to a strict diet throughout the week.
For example, if you follow a keto meal plan from Monday to Saturday, you can afford to cheat on your Sunday brunch where you indulge yourself in some carbohydrate-rich food like multigrain bread, kidney beans and maybe a dessert or two. But the biggest hindrance to such an indulgence is the popular belief that it can negatively impact your metabolism and diet patterns.
In my opinion discipline is very important in diet. Cheat meals are western idea, it creates changes in metabolism, adversely affecting the body which was on a path to weight loss.
Dr. M.G. Kartheeka, MBBS, MD
Consuming a well-planned and calculated cheat meal on your cheat days can lead to the regulation of a hormone produced by the fat cells of your body, known as Leptin. Leptin is responsible for maintaining energy balance in your body and sends signals to the brain so that your body understands the right time to stop eating.
There is quite a lot of debate in the scientific community about Leptin but one particular research has suggested that temporarily increasing your calorie intake allows Leptin levels to shoot up in your body by 30%. Since higher leptin levels make you feel full and satisfied, it can be considered beneficial for weight control.
Besides the metabolic benefits of a cheat meal, there are mental health benefits too. While some people are well aware of their need for a strict diet and are easily able to control their urges, others may not. If you know that you have a cheat day coming up in a day or two, you are more likely to not give in to momentary urges of deviating from your diet meal plan. In this way, you can stay less stressed and more motivated throughout the week knowing that there is a cheat day at the end of it.
If you plan to continue your workout on the cheat day, plan it early in the day to avoid working out with a heavy stomach and drink plenty of water to assist digestion.
Dr. Ashish Bajaj, M.B.B.S., M.D.
While cheat meals can be an effective motivator, not planning them in advance can, in fact, be counterproductive. Influenced by social media personalities and popular fitness models, you may sometimes consider indulging in an extravagant cheat day diet. But this may not be right for your body. You need to consider several factors like your body weight, body fat percentage, metabolic rate, regular caloric intake, etc. to plan the best meal for you on your cheat days.
For example, if your daily caloric intake is 2000 calories and your intake on cheat days increases to 4000 or 5000 calories, then, despite the increased leptin levels and metabolism, you are bound to put on weight. More importantly, such an unplanned and unregulated cheat diet plan can also get you into the habit of binge eating.
Cheat days mean you can have pizza for breakfast, ice cream for lunch and burgers and fries for dinner! On a cheat day, you are allowed to eat whatever you want. It is possible that you may not count the calories as on a normal day. While some choose to go all out, some choose a less extreme version and increase their daily calorie intake with healthy, high-calorie foods.
Cheat meals is another option which is just one particular meal of the day. The idea here is that you eat healthy the whole day except for one meal when you eat what you like and which is not part of your prescribed diet.
Cheat meals can definitely be a way for you to unwind and take a brief break from a week-long weight control diet but they should also be planned. Going overboard with such meals can be counterproductive and achieving the right balance is key to weight loss and an overall healthy lifestyle. The best way to go about this is to consume small indulgent yet calculated meals throughout the day on your cheat days so that you can keep better track of the calories consumed and also escape the dangers of binge eating.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Are you a regular runner? Or are you someone who has just taken up running? Either way, you may have asked yourself this question- when is the best time to run?
Actually, both morning and evening runs have their own benefits. In this article, we will discuss the benefits of both and help you pick the better option.
Also Read: Benefits of Turkey Tail Mushroom: A Research-Supported Health Exploration
Here are some benefits (both physical and psychological) that you can expect from your morning run-
Read More: What is The Best Time to Exercise?
Many health experts will tell you to run in accordance with your circadian rhythm or body clock- the 24-hour biological clock that determines all your biological functions.
Some people like to run when their body temperature, oxygen levels and energy production (all regulated by the body clock) are at the highest which is around 5-7 PM in the evening.
An evening run will help you de-stress after a long and hard at work. It will also help you sleep better at night.
In my opinion morning run is always better than evening run because morning sun is optimal for vitamin D production and body is more metabolically active in morning than evening.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: 7 Health Benefits of Regular Exercise
Running, in general, is extremely advantageous for your health no matter when you do it. But a morning run has a slight edge over the evening run because of its higher fat burning capacity. Therefore if you want to lose weight, opt for a morning run. But if you are short of time in the morning, then opt for an evening run to stay healthy and fit.
Evening runs can probably provide a person with more energy as a couple of more meals are consumed throughout the day and in fact has been shown to reduce more weight than morning runs.
Dr. Ashish Bajaj, M.B.B.S., M.D.
The most important factor with running (or any form of exercise) is to be consistent and repeat it regularly. Running is great for helping you to lose weight, stay healthy, build strength and improve your cardiovascular health. Hence, whatever time of day you choose to run, it needs to be something you’re able to keep up often. Considering your free time, energy levels and work timings. You need to pick a time that allows you to run consistently without messing up your daily routine. Although it may not be possible initially, try to progress to running daily at least during the week (with time off for recovery over the weekend).
Read More: 4 Health Benefits of Running Daily
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
We are always worried about our weight; while few of us want to shed a few pounds there will be others who are concentrating on gaining weight. Both are equally challenging and in this post, we are trying to find a solution for the losing weight problem. We have often seen that even though we are working out, we seem to have a few extra pounds in the wrong places. That’s because we miss considering those little snacks, cookies and cakes we keep having every now and then. Weight management is a mix of diet and working out and when the goal is to lose weight, being a disciplinarian is important. So, here’re few tips on how to lose weight.
Drinking water is one of the first rules in weight loss programs. You need to drink at least 3 litres of water every day. If accounting the intake becomes a job for you, hire an app that can help you out. There are various water intake apps available for users to manage water intake better.
Drink warm lime water in the morning. You can also drink apple cider vinegar instead of lime water. Add a tablespoon of vinegar to warm water and drink. This intake increases your metabolism. Repeat this before going to bed at the night.
Rapid or sudden loss of weight is not recommended as it usually leads to serious health implications and may be a sign of impending type 1 diabetes.
Dr. Ashish Bajaj, M.B.B.S., M.D.
There’s a saying that you should always have breakfast like a king. It is the most important meal of the day. A nutritious breakfast sets the tone for the day by managing blood glucose levels in the body and metabolism. You can take cereals, eggs and milk for your breakfast.
As your goal is to lose weight in 10 days, you should aim at cutting down 500 calories through diet management and 500 calories through exercise every day. According to nutritionists, women should intake 1200 calories and men should intake 1800 a day.
Start with 30 minutes and gradually try to follow a 1-hour workout program. The least you can try doing is running up and down the stairs. You can add squats, lunges and crunches to your workout schedule. Yoga is also one of the best forms of physical activity for weight loss and management.
Also Read: Mounjaro for Weight Loss: Unveiling the Truth
You can replace your milk tea and coffee with green tea. Two cups of green tea would not just help in your metabolism but also make you feel fresh. If not, avoid more than two cups of tea or coffee in a day.
In my experience of all the remedies for weight loss, Intermittent fasting for 16 hrs a day often gives good results in people who are otherwise healthy. But people with underlying conditions like diabetes, heart disease, kidney disease should not try fasting without consulting their doctor.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: How to Reduce Weight Without Exercise: Proven Strategies and Science-Backed Methods
Make a habit of sleeping for at least eight hours a day. There are various ways you can train your mind to sleep in a few minutes. With this practice, you can sleep on time and give your body the adequate amount that is necessary.
Refined carbohydrates, such as white bread, pasta, and white rice, contain more carbs in them than any other food item, are low in fibre and high in calories. Carbohydrates are an important part of a balanced diet. They’re a great source of energy for your workouts as well as vitamins and minerals. A high intake of refined carbohydrates, on the other hand, has been related to weight gain. Eliminating refined carbs from your diet helps in weight management.
Spicy foods can actually aid in calorie reduction. Capsaicin, a chemical found in jalapeno and cayenne peppers, may slightly stimulate your body’s release of stress hormones like adrenaline, which can help you burn calories faster. Furthermore, consuming spicy peppers may aid in slowing down your eating and preventing overeating. When you’re full, you’re more likely to be aware of it. Ginger and turmeric, in addition to hot peppers, are excellent choices.
Sweetened beverages are high in calories, yet they don’t satisfy hunger the way solid foods do. Water, sparkling water with citrus, skim or low-fat milk or small servings of 100% fruit juice will quench your thirst. If you’re hungry in between meals, try a glass of healthful and low-calorie vegetable juice. Keep an eye on your alcohol calories, since they can easily pile up. Limiting alcohol to the weekends can save you a lot of calories if you consume a glass or two of wine or a cocktail every day.
Many popular snacks nowadays are calorie-dense but not nutrient-dense. Refined grains like cereals, chips, crackers and cookies, as well as calorie-dense liquids like juice and soda, are common culprits. To lose weight, keep snacks under 300 calories and choose nutritious snacks with at least 4 grams of fibre and 4 grams of protein to keep you full. Choose foods that are low in added sugar and sodium, if possible.
Besides these, there are some small changes that you can bring to your lifestyle and boost your weight loss plan. For example, ditch the lift/elevator and take the stairs, avoid colas and packaged drinks, do not sleep immediately after food, go for a short walk after a heavy meal, choose steamed and baked food over fried etc.
While you follow all of the above, understand the rule to not starve your body. You should have smaller meals at regular intervals. Also, snacking can be healthy; just add some healthy snacks to your routine. Besides, when your body craves some sweet or junk, it is okay to surrender to that craving once in a while but make sure to restrict the portion size.
Last but not the least, healthy weight loss is a slow process but incorporating some small lifestyle changes can definitely help you shed those extra pounds in 10 days.
Also Read: How to Get Rid of Love Handles: Effective Strategies Backed by Research
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
We are seeing a steady rise in obesity rates due to the unwise lifestyle choices of the 21st century. Unhealthy eating, sedentary life and not exercising enough have led to a significant chunk of the population becoming overweight. Thankfully, many of them have realized the dangers associated with those unwanted kilos and have made up their minds to lose some weight.
Once that decision has been taken, another question pops up. How should you go about it? Everyone knows that the two best ways you can lose weight without any equipment are running and yoga. But how do you pick between the two?
Weight loss boils down to using up more calories than you consume. Calories are your body’s fuel, it burns them to release the energy needed to carry out all the different functions of the body. But, when you take in more calories than your body needs, they get converted to fats that deposit all over your body. In such cases, you will have to create a calorie deficit by reducing the quantity of food you eat. It’s only then the body will use up the fats to power itself and you will start losing weight.
Aerobic excercises are better in weight loss and yoga is not a aerobic exercise in true sense. I personally recommend running for weight loss.
Dr. M.G. Kartheeka, MBBS, MD
Running burns more calories every minute than any other cardio activity, anything between 10-17 calories/minute depending on your weight.
Running speeds up your metabolism, which regulates your energy consumption. The faster your metabolic rate, the more quickly you will lose weight. Moreover, running reduces your appetite so that you won’t be tempted to snack in between your meals. Some forms of running, such as high intensity running or uphill running continue to burn calories at a fast pace long after you have completed your run.
Also Read About: 4 Health Benefits of Running Daily
Yoga burns fewer calories per minute than running. It is a slow but steady path to weight loss. What works in yoga’s favour is that its effect lasts much longer than a morning run. Like, running, yoga too improves your metabolic rate, which means your body will continue to burn calories faster throughout the day. But in the case of running, this effect does not last the whole day.
If you want yoga to burn calories faster (though it can never match running when it comes to calories burnt/minute), you will have to opt for the more active versions of yoga such as Bikram, Ashtanga, Iyengar and Power yoga. With yoga, you also get the added benefit of adding muscle mass to your body, which is not the case with running.
Apart from diet modifications, steady aerobic exercise like brisk walking for at least 30 minutes a day are helpful in the long run, to induce gradual weight loss and maintain a healthy body.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Also Read: Benefits of Walking Backwards: Unveiling the Science Backed Advantages
While it may seem like running for weight loss is the overall winner here, you don’t need to choose between the two. Yoga can be beneficial for runners in many ways. Yoga helps to tone your muscles and develop core strength, especially if you choose to perform the more intense poses. Yoga poses like sun salutations also help to improve flexibility through repetitive forward and backward bending.
As a runner, this can help you improve your overall strength and flexibility but also works for those days you are unable to run. If you get injured or do not have time to maintain your daily running routine, you can use yoga as a supplementary exercise to help you stay fit. This is not going to be a substitute, after all, running is a more demanding workout. But it can keep your body in shape till you’re able to get back to running.
Lastly, you can use yoga as a complementary exercise to your regular routine. It can help you relax, cool off and improve circulation to your leg muscles, making it a great tool to go along with running or other cardio exercises. Running and Yoga for weight loss both work, but doing them both will be even better.
Also Read About: 5 Health Benefits of Yoga
Running will help you reach your weight goal faster. But, yoga can help you lose weight too, albeit at a slower pace. So if you want to lose fat as soon as possible, running is more suitable. If time is not of the essence and you want to add muscle mass as well, yoga is a better option.
Must Read About: 8 Exercises That Help with Weight Loss
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In a bid to lead a healthy life and lose weight, we keep trying different hacks and healthy concoctions. Besides promising countless health benefits, they also claim to detoxify the body and help in weight loss. But one drink has been proven to do so. That drink is cumin or jeera water.
Jeera’s health benefits were documented in the ancient ayurvedic texts, a significant part of which has been verified by modern science. But it has been used in most Indian kitchens since ancient times.
This spice adds a nutty and earthy flavour to foods and is packed with health benefits. It can be especially useful to people who have trouble losing weight. The easiest way to soak in the benefits of this wonder spice is to consume jeera water.
To prepare jeera water, all you need to do is soak a handful of cumin seeds in water and let it rest overnight. Being soaked for that long, the seeds swell up and release bioactive compounds into the water. Once you chug down this concoction in the morning daily, you will notice a difference in just 10-14 days.
Here is why jeera water can be your ultimate detox drink when you are looking to lose weight –
One teaspoon of jeera seeds contains only about seven calories! That’s very low compared to other beverages.
Seeds of cumin are loaded with antioxidants that play a significant role in aiding weight loss. Extracts of cumin seeds are rich in polyphenols and numerous other compounds that prevent oxidative stress inside your body. These not only detoxify the body by eliminating toxins from your system but also boost your immunity. Read more about what are antioxidants & why you need them.
Drinking jeera water regularly paves the way for a healthy digestive system, which, in turn, keeps the overall body functioning on track. A particular compound called thymol found in cumin seeds stimulates gastric gland secretion.
This helps to break down complex nutrients like proteins, fat and sugar to keep your gut healthy – and keeps digestive issues, such as indigestion, diarrhoea and nausea at bay.
Jeera or cumin accelerates body metabolism and promotes fat burning, making you look, fitter. The detox water is primarily useful in getting rid of stubborn belly fat.
The fat burning property of jeera water can be sped up with the aid of a regular exercise regime. A daily exercise routine, however simple it is, keeps the body fit and helps in the journey of fat burning. If a routine exercise regime is followed the calorie-burning properties of jeera water will help the effects of exercise show faster!
Seeds of jeera are a powerhouse of anti-inflammatory properties due to the presence of bioactive compounds. Studies have shown that obesity is a pro-inflammatory condition. Therefore, sipping on jeera water can prevent the onset of inflammation-induced obesity.
The struggle for weight loss is a long one. However, these fantastic jeera water benefits make it the ultimate weight loss drink.
Since cumin or jeera water has a bland taste, you can try having it with a pinch of lemon juice or cinnamon powder. This will make the detox water appealing to your taste buds, as well as your weight loss goals.
A good source of dietary fibre is found in jeera (cumin) water, which may aid with piles and constipation. Studies have revealed that constipation, combined with infections in the anal tract, which are also brought on by constipation, is the primary cause of piles. Jeera has carminative, stimulant, anti-fungal, and anti-microbial qualities due to the presence of essential oils that contain cuminaldehyde and various pyrazines. Thus, jeera water may promote natural urination, aid in the recovery of infections or wounds in the digestive and excretory systems, and quicken digestion.
Dr. Siddharth Gupta, B.A.M.S, M.D
Jeera water has anti-carcinogenic properties. It reduces the risk of a variety of cancers. It also prevents metastasis, which is the spreading of cancer to other parts of the body.
Jeera water improves insulin sensitivity. It prevents sudden spikes in blood sugar levels and thus helps in the management of type 2 diabetes mellitus.
Jeera water helps in hydrating our body. The water content also helps to flush out toxins from our body.
Black cumin seeds are gastro-protective. Jeera water is effective in reducing and preventing acidity and its symptoms like heartburn, pain, nausea, bloating, constipation, etc.
It is believed that jeera simultaneously acts as a stimulant and a relaxing agent. Research indicates that a healthy diet, adequate vitamin intake—particularly B complexes—and excellent digestion, with jeera supplementation contribute to restful sleep. In ancient Ayurvedic medicine, jeera water is consumed before bed to promote restful sleep.
Dr. Rajeev Singh, BAMS
Cumin seeds are rich in iron. Iron is required for the formation of haemoglobin in the blood, which is further essential for the transport of oxygen in our body. Drinking jeera water regularly helps to prevent and reduce the symptoms of anaemia.
Read More: 7 Home Remedies for Anaemia
Jeera water helps to reduce blood pressure, triglycerides and cholesterol levels in our body. This keeps our heart protected from various disorder.
Jeera water contains antioxidants, is antimicrobial and also detoxes our body. All of these factors lead to healthy and glowing skin. It prevents acne and protects our skin from infections. It also helps to lighten scar marks.
Also Read: 20 Foods That Are Good For Skin
Jeera water is good for our hair as well. It strengthens our hair and prevents hair loss. It also prevents dandruff and premature greying of hair.
Irregular menstrual cycles are a common occurrence for women. It takes place when women are under mental stress or are suffering from health complications and further adds to stress. The body starts to feel unusual as the hormones start kicking in for the periods but the menstrual cycle doesn’t start. At such stressful times, drinking jeera-infused water has been found to be quite beneficial for many women. This is because it stimulates the uterus to contract which then releases any trapped blood.
Jeera is enriched in iron which is healthy for consumption by pregnant and lactating women. It assists in milk production and makes sure that the baby gets all the proper nutrients.
Cumin water when drunk with a teaspoon of honey and black pepper works as a great aphrodisiac tonic.
Did You Know?
Consumption of jeera water at the beginning of the day, after waking up is the optimal time to do so. The benefits of jeera water on an empty stomach early in the morning include aiding in digestion, reducing any bloating and being beneficial for weight loss. The drink can be consumed any time throughout the day, but the maximum benefits of jeera water can be availed when consumed early in the day.
Also Read: Magnesium For Constipation: An Effective Remedy?
Jeera water is amazing for our health. But excess consumption of the same can be harmful and may lead to side effects like :
The consumption of jeera increases the release of more gas in the gastrointestinal tract. The excessive release of gas is attributed to causing heartburn.
People who are susceptible to hypoglycemia should be wary of the consumption of cumin water. Cumin has the tendency to reduce blood sugar levels. The consumption of cumin water can reduce blood sugar levels to a great extent which can offset hypoglycemia.
High levels of jeera water consumption during pregnancy has the possibility of increasing the chances of a miscarriage or inducement during labor. Pregnant women should limit their consumption of jeera water.
Cumin has the possibility of slowing down the process of blood clotting in the body. Thus bleeding or bruises can take longer to stop and heal. If someone is already consuming blood thinner medication, then cumin water should be avoided.
Jeera is an amazing condiment that has a host of health benefits for a consumer. Consumption of jeera water in moderation is the best way to see its effects on the body. Aid your journey to health with a healthy diet and an exercise regime. Jeera water works wonders for the body however, a healthy lifestyle goes a long way in keeping you healthy and fit.
Read More: 10 Health Benefits of Turmeric
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Guava, a tropical fruit produced in Venezuela, Mexico and Colombia is usually eaten fresh or made into beverages, while its skin and leaf are used as a home remedy during various conditions. Most people think that guava is associated with a person getting cold and this may be true. Moreover, these fruits also have health benefits. Guava is also helpful during dangerous health problems such as high blood pressure, diarrhoea, diabetes, cough and different types of cancer. In fact, it is so good for diabetes that it can be included in your Diabetes Diet Plan.
Well, how does guava do all of this? The answer to this question is that guava has a high source of vitamin C and fibres that act as antioxidants. These antioxidants have the tendency to reduce or stop harmful effects pertaining to oxidation.
Guava is a fruit with medicinal properties and helps in many health problems such as diarrhoea, blood pressure and so on. Here are some facts about guava that you need to know.
Based on my experience, I have observed that water extracts of guava may have liver-protective activity. They have been found to significantly reduce elevated levels of liver enzymes and bilirubin in the blood. Guava extract may have a protective effect on the liver, promoting its health and function.
Dr. Siddharth Gupta, MD
If pineapple is called the king of fruits, then guava is called the queen of fruits all because of its medical properties and capabilities. Guava was first sold in the market in Florida in 1847 and between 1948 and 1969, 21 cultivators of guava were introduced in Hawaii. One major threat to the growth of this fruit is that a sudden dip in temperature can cause guava trees to die. Here are some nutritional facts you need to know about guavas.
| Guava contents per 100g | Amount |
| Calories | 68 |
| Carbohydrates | 14.32g |
| Fibre | 5.4g |
| Fats | 0.95g |
| Protein | 2.55g |
| Vitamin C | 275% of the daily recommended intake |
| Folate | 12% of the daily recommended intake |
| Vitamin B5 | 9% of the daily recommended intake |
| Vitamin B6 | 8% of the daily recommended intake |
| Niacin | 7% of the daily recommended intake |
| Magnesium | 6% of the daily recommended intake |
| Potassium | 9% of the daily recommended intake |
| Phosphorus | 6% of the daily recommended intake |
| Manganese | 5% of the daily recommended intake |
Note: Guava has great medicinal benefits, but it must be consumed within the limit. Guava contains fructose, which may be harmful to your health if consumed in large quantities.
In my experience, I have observed that water extracts of guava may have anti-proliferative activity against KB cells. This means that the extracts have the ability to inhibit the growth and division of certain harmful cells.
Dr. Rajeev Singh, BAMS
Most guava trees have similar characteristics, while there are some that grow in colder climates grow to a maximum of 12 feet. Other grown in warmer climates reach up to 20 feet. Guava plants must be well taken care of during winter. However, for all those fitness enthusiasts, guava can be the weight loss agent. Here is a list of the different types of guavas.
These guavas are also called desert guavas and usually taste sweet and appear to be pink in colour. This breed of guavas is easily available in the market around you. This is often sold in Hong Kong and has a smooth texture with fewer seeds. This breed is considered high quality.
This breed tastes typically acidic and mild with no fragrance. The inside layer appears to be pale white or yellow while the skin looks green when ripe. This variety may also turn pinkish when ripe.
Note: Though there are many different varieties of guavas, all of them are said to be a powerhouse of healthy nutrients.
Over the years, I have observed that the leaf of Psidium guajava, commonly known as guava, has a spasmolytic effect. This means that it can help relieve spasms or involuntary contractions of certain muscles. The main component responsible for this effect is a compound called quercetin, which is found in its leaf and the plant extract.
Dr. Smita barode, BAMS
Guava fruits are called the queen of all fruits because of their high level of medicinal value. Any 100 grams serving of guava fruit contains 68 calories and 8.92 grams of sugar. It is also rich in calcium and contains 18 grams of minerals for every 100 grams. This shows that the fruit has the capability to aid in different diseases. However, in order for you to have more insight into the topic, let’s take a peek into the health benefits of guava.
Guava is rich in vitamin C and is said to contain four times the content of vitamin C found in oranges. Vitamin C helps boost immunity levels that prepare your body to fight common infections and pathogens. Also, more vitamin C helps in good eyesight.
Vitamin C, lycopene and other types of polyphenols act as antioxidants that help in neutralising infections in the body that prevent the growth of cancerous cells. Guava fruit has been shown to prevent prostate cancer and also prevents the growth of breast cancer cells.
Guava has a high content of fibre and glycaemic index that helps prevent the development of diabetes. You may refer to Glycemic Index Food Chart to find out the GIs of other foods and modify your diet accordingly. Fibre content regulates blood sugar levels from spiking, while glycemic index also restricts your blood sugar to rise at a short.
Guava contains high amounts of sodium and potassium that helps the body to balance and regulate high blood pressure in patients suffering from hypertension. Guavas help in reducing cholesterol that is one of the primary reasons for heart diseases. However, this fruit increases the levels of good cholesterol and substitutes this with bad cholesterol.
Guavas contain high amounts of good dietary fibre when compared to other fruits. One guava a day contains 12 per cent of fibre intake that makes it highly beneficial for digestive health. It also helps in healthy bowel movements. This reduces your risk of constipation.
Guava fruit contains vitamin A that helps boost an individual’s eyesight. Eating guava not only prevents bad eyesight but also prevents you from developing cataracts and macular degeneration.
Guava contains magnesium in the fruit that helps relax your muscles and nerves. So, this means that after a hard workout or a long day at the office, you need just one guava to get you relaxed. This fruit helps you combat stress and provides a good energy boost to your system.
Guavas benefit pregnant women such that it contains folic acid and vitamin B-9 which is recommended to be given for women since it helps in developing the baby’s nervous system and protects the baby from neurological disorders.
Guava leaves have anti-inflammatory action and antibacterial ability that fights infections and kills germs and people consuming guava leaves at home will help curb toothaches. The juice from the guava leaves is also said to provide relief from swollen gums and oral ulcers.
If you are a fitness enthusiast, or if you feel that you are on the heavier side, then you need to eat guava that aids in weight loss. Guava regulates your body’s metabolism. Raw guava is said to have less sugar when compared to apples, grapes and oranges.
Guava has a very high content of vitamin C and iron when compared to other fruits. However, guava is proven to prevent you from getting a bad cold or any viral infection. The juice from raw guavas is very beneficial in curing cough and cold. It gets rid of the mucus and disinfects the respiratory tract, throat and lungs.
Many women experience bad and painful cramps as period symptoms. There is a study that suggests guava leaf extract can help reduce the pain during menstruation. This study involved 197 women consuming the guava leaf extract (6 mg) and found that it greatly helped in reducing the pain and that it works better than many painkillers as well!
Also Read: What is Monk Fruit: Discovering the Health Benefits and Potential Uses
We all depend on western medicine for simple problems like fever, cold, cough etc. But, don’t forget that guava leaves are very healthy too. If guava fruit is healthy, then its leaves are super healthy. Here are some of the benefits of guava leaves that you need to know.
Note: Guava leaves can either be boiled in hot water and consumed or made tea using them. Either of these will benefit you in many ways.
Also Read: Yellow Dragon Fruit: Everything You Need to Know About its Health Benefits
Hair fall is a result of an unhealthy scalp. Guava leaves can help stop hair fall and strengthen your scalp because of their anti-inflammatory, antimicrobial and antioxidant properties. It is also being used in scalp related problems and dandruff.
It is also rich in vitamin B & C that helps in nourishing and aids in hair growth. So if you have a guava tree in your garden, then don’t pile up those leaves or burn it, instead make it a point to make a paste out of it and gently apply it on your scalp. This will fight hair fall and help strengthen your scalp.
Also Read: What is Breadfruit? Exploring Its Origins and Nutritional Benefits
If green tea is considered healthy and ayurvedic, then guava leaf tea is even healthier and this can be consumed if you are having abdominal pain, watery stools etc. All you need to do is to add guava leaves to boiling water and boil for 20 minutes. Then strain the water and allow it to cool for 5 minutes. Make sure it is at least lukewarm when you are consuming it. Also, this must be consumed on an empty stomach and you may find instant relief once you’ve followed the steps carefully.
Guava fruit, including its leaves, has medical properties that can benefit you with developing any side effects. However, it is better than you consume in moderation. Here are some frequently asked questions that will help you have an insight into the topic of guava fruits and their other health benefits.
Most diabetics have been advised to eat apples, but guava can also be consumed as a snack for diabetics. It is rich in dietary fibre and can help ease constipation and help lower the risks of developing type 2 diabetes. It contains high levels of vitamin C that can be helpful for many health-related problems. Guava, the queen of fruits, can be consumed once a day, and this can be added to your fitness diet as a diabetic.
Guava is a healthy fruit that can be consumed, but it may be an allergy for some. Similarly, eggs may also be an allergy for some people. If you have read this article and you would want to consume both boiled egg and guava together, then it is advised that you consult a doctor and seek medical advice on the same.
Logically speaking, both are the same, but what draws a distinctive line between the two is their colour and taste. Both breeds of guavas have similar benefits as the other. These two breeds are found in different countries of the world. Guava as fruit or its leaves has healing properties and the best part is that they do not have any side effects. While these fruits may seem allergic to some, there are others who may love eating them. However, the difference between the two is their colour and taste, but their healing properties remain the same.
Guava must be eaten at any time except on an empty stomach. This goes for bananas too. This is because, if your body needs to reap the benefits of these fruits, there must be some food in your stomach for it to digest and mix along with. Also, keep in mind that this must be consumed 30 minutes after you finish eating.
Guava fruit, as well as its leaves, have medicinal properties that can heal certain health problems. However, make sure that you do not consume it in excess. Just like the old-fashioned saying, ”An apple a day keeps the doctor away”, similarly, guavas have better healing properties than an apple. But, if you’re allergic to guavas, then you need to consult a doctor and ask him/her for a solution.
While the fibre content and low glycemic index typically make guava safe for diabetics, if you consume too much guava too quickly, you can spike your blood sugar. This is especially true if you consume a particularly sweet breed of guava. For most people, however, moderate consumption of guava is an exceptionally healthy dietary choice.
Yes, when consumed in large amounts or if you already have a digestive issue, then guava may contribute to diarrhoea. One factor that may contribute to this is that guava contains indigestible seeds, another factor is that it may possibly result in insufficient absorption of fructose.
Yes, guava is perfectly consumable raw, and it is mostly consumed in this form. Make sure to check whether the guava you have purchased is ripe before you consume it.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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