Feel tired or exhausted most of the time? Have food cravings that you can’t control and putting on weight that is hard to reduce? If these sound familiar, they may be symptoms of insulin resistance.
While genetics may play a role, busy lifestyles nowadays have made it difficult for many people to maintain a regular exercise routine, keep healthy eating habits, and take proper rest, thereby increasing the risk of insulin resistance.
Insulin resistance is the condition where the body’s cells do not respond to insulin hormone (involved with the utilisation of blood sugar by body’s cells) in the blood that causes excess insulin production by the pancreas. High insulin promotes sugar in the blood to be stored as fat in the body, leading to weight gain and obesity. Insulin resistance also disrupts appetite-regulating hormones, increasing hunger and cravings, causing fatigue and promoting fat accumulation, particularly around belly, making it stubborn1.
This article will help you better understand what insulin resistance is and how it can be managed. It discusses in detail about its impact on the body, the dietary modifications that can help improve insulin sensitivity and some practical tips for weight-management with insulin resistance.
Insulin is a vital hormone produced by the pancreatic gland of the body. What makes it so important is that the body cannot function properly without it, as it helps maintain normal blood sugar levels. Here is how it works in the body:
When the body becomes resistant to this mechanism, known as insulin resistance, regulation of blood sugar is disrupted and there is overproduction of insulin by the pancreas. Overtime the pancreatic cells may get worn-out increasing the risk of type 2 diabetes2.
The risk factors of insulin resistance include a sedentary lifestyle, obesity, high blood pressure, high cholesterol, and a family history of type-2-diabetes2.
Some common insulin resistance symptoms are:
An insulin resistance diet is one that helps the body to respond better to insulin and keep the blood glucose levels in check. Its goal is to avoid sudden spikes in blood glucose level and insulin, which can worsen the insulin resistance. The diet primarily focuses on balanced meals which include whole grains, lean proteins, fibre rich non-starchy vegetables and raw fruits and limit processed foods, sugary foods, saturated fats, and refined grains. It also involves eating meals on time, portion control, and choosing foods that provide long-lasting energy rather than quick sugar spikes followed by crashes. Studies have shown that plant-based diets like the Mediterranean diet which mostly includes lots of vegetables, fruits, beans, nuts, whole grains and healthy fats (omega-3 from fish/ olive oil) can be beneficial in insulin resistance5,6.
An insulin-resistance diet benefits in the following ways:
People who have insulin resistance should be very particular about their diet. Here are the foods that can be included in an insulin resistance diet.
Whole grains have high-fibre content which slows down digestion, improves insulin sensitivity, and limit sudden glucose spikes. Choosing whole grains over refined grains may help reduce the risk of type 2 diabetes. Go for whole grains such as oats, millets (jowar, bajra, ragi, etc), brown rice, quinoa, etc5,6.
Non-starchy vegetables are rich in fibre, antioxidants, and other protective plant compounds. These properties help manage blood sugar even in people with type 2- diabetes. Fibre in it helps slow down digestion and reduces sharp glucose spikes. Include non-starchy vegetables such as spinach, cauliflower, broccoli, beans, gourds (snake gourd, ridge gourd, bitter gourd, ash gourd, pumpkin, etc), etc8.
Proteins help stabilise blood sugar level by slowing carbohydrate absorption and limiting sudden spikes in the blood glucose level. Go for lean meats or plant-based proteins. Choose lean meat proteins such as skinless chicken and turkey, eggs, fish, etc., and plant-based proteins such as tofu, tempeh, lentils, chickpeas, etc5.
Research suggests that some fats are healthier than others. Fats found in coconut oil and olive oil are less likely to cause insulin resistance, inflammation, or excess fat storage when compared to other types of saturated fats (e.g., palm oil)9. These also control appetite by regulating overeating. Choose healthy fat sources like nuts, avocado, olive oil, etc5,9.
Fruits are an excellent choice which can be included in the diet plan. They contain carbohydrates and are rich in fibre and raise blood sugar levels slowly5. They contain antioxidants, vitamins, and minerals, which help in reducing the risks of diabetes and inflammation. Choosing the right fruits is important. Go for low-sugar fruits such as apples, plums, guavas, papayas, and berries (including cranberries, blueberries, raspberries, and strawberries)10.
Probiotics contain beneficial bacteria which might help improve gut health and insulin resistance by reducing inflammation. They might also lower the bad cholesterol level in the blood, promoting an increase in good cholesterol. Studies in both animals and humans suggest that probiotics can improve blood sugar control, insulin sensitivity, and overall metabolic health. Include probiotics such as curd, yoghurt, or other fermented milk products in routine diet11.
Some foods might function as a stimulant for insulin resistance. Such foods should be avoided to prevent further worsening of insulin resistance. Following is a list of foods that should be limited or avoided by people with insulin resistance.
Refined grains or carbohydrates are foods that digest fast. They raise blood sugar level quickly and have a high glycaemic load (leading to big blood sugar spikes)7. When taken along with long-chain fatty acids (commonly found in fried and processed foods), they can contribute to insulin resistance, inflammation, and obesity9. White rice, white bread, white pasta, and corn products are some of the commonly used refined products.
Sugary foods and sweetened beverages contain sucrose or high fructose in them. Regular consumption of these foods can cause fat buildup in the body, making insulin work less effectively (poor insulin sensitivity), and contribute to prediabetes, type 2 diabetes and heart diseases. Common examples include soft drinks, sports drinks, fruit juices, candies, cakes, ice creams, etc5,12.
Packaged snacks and processed foods are high in refined carbohydrates, unhealthy fats, added sugars and excess salts. Consuming these regularly can lead to inflammation, weight gain, and poor insulin sensitivity, increasing the risk of prediabetes, type 2 diabetes, and heart disease. Examples include chips, processed cookies, processed meat, pastries, breakfast cereals, cakes, instant noodles, etc5,6.
Fried foods and high-fat dairy products contain unhealthy fats such as trans-fat and saturated fats. If consumed regularly, these fats, particularly trans-fat, can cause insulin resistance, increase bad cholesterol, and promote inflammation. Over time this can lead to weight gain, heart diseases, and type 2 diabetes. Common examples include French fries, fried chicken, doughnuts, margarine, full-cream milk, cheese, butter, and cream5,13.
Red meats are high in saturated fats, while processed meats contain both saturated and trans-fat. Processed meats are also extremely high in salt and additives. Since these fats are involved in causing several health issues like insulin resistance, heart diseases, etc., their consumption should be limited. Examples of red meat include beef, pork, and lamb, while processed meats include bacon, hot dogs, and sausages5,6.
Alcohol, especially when consumed in excess, can interfere with the body’s ability to manage blood glucose level. It can also cause fatty liver by building excess fat in the liver; this can make insulin work less effectively, causing insulin resistance over time. Sugary drinks like beer and cocktails can further worsen the blood glucose level, placing extra stress on the body’s insulin system. Regular drinking can also cause weight gain and inflammation14.
A balanced diet, whether it is veg or non-veg, may help manage insulin resistance. Below are diet plans for both vegetarians and non-vegetarians.
A perfectly balanced vegetarian diet with lots of fibre, vegetables, whole grains, and plant proteins might help insulin work better and keep blood glucose levels under control. Here is a simple vegetarian diet plan for the day.
A perfectly balanced non-vegetarian diet, with lean protein, whole grains, and vegetables, might help to keep stable blood sugar levels and improve insulin sensitivity. Here is a simple non-vegetarian diet plan for the day.
Insulin resistance and weight loss are closely related. Making slight changes in the lifestyle and diet can improve insulin sensitivity and support weight management. Here are some tips that can be followed to manage weight effectively, especially for people with insulin resistance.
Eat whole grains, legumes, vegetables, and fruits with a low glycaemic index5. These foods, which are rich in fibre, are digested slowly, which helps control glucose absorption, reducing sudden blood sugar spikes, and supports better insulin regulation6,9,10. Because they digest slowly, they keep the stomach full for longer, reduce cravings and appetite, and lower overall calorie intake, which can help with weight management.
Choose protein sources like chicken, fish, eggs, tofu, legumes, and low-fat dairy products5. These give a feeling of fullness and reduce cravings. They also help in maintaining muscle mass during the weight management journey. Adequate intake of protein can also help with improving insulin sensitivity15.
Avoid overconsumption of white bread, pastries, sugary drinks, and desserts5. These can raise blood glucose levels and cause insulin spikes. This in turn promotes fat storage in the body, which will negatively affect weight management while increasing the risk of weight gain12.
Follow a calorie-deficient diet by consuming slightly fewer calories than the body requires. This encourages the use of stored fat for energy and supports weight loss. In individuals with insulin resistance, a moderate calorie deficit can improve insulin sensitivity, reduce abdominal fat, and help control appetite, preventing overeating16.
Controlling portion sizes and practising mindful eating might help in insulin resistance and support weight management17. Choose smaller plates, serve balanced portions, and avoid eating directly from packets. Eat slowly, pay attention to hunger, and avoid distraction while eating. These habits can limit overeating, reduce cravings, and help keep blood sugar levels stable.
Regular physical activities such as walking, cycling, swimming, and other simple resistance exercises can improve insulin sensitivity, which helps in the effective functioning of insulin in the body. They also promote muscle protein synthesis and burn calories, which is key for weight management15.
Stay hydrated by drinking more water, as it might help in weight management and fat reduction. Increased hydration reduces food intake and increases fat breakdown by affecting hormones that control thirst and metabolism18. Hence, staying hydrated reduces extra calorie intake and limits rapid glucose spikes.
Sleep well and manage stress, as both play an important role in weight management. Poor sleep and high stress increase the production of cortisol hormone in the body. This can increase insulin resistance and promote fat accumulation. In addition to this, poor sleep can increase appetite, resulting in increased cravings for sugar and carbohydrates, contributing to weight gain19.
Also Read: A Complete Weight Loss Diet Plan for Beginners
Insulin resistance can cause weight gain and lead to several metabolic conditions. But knowing what to eat and what not, can help improve insulin sensitivity and blood sugar utilization in the body. Moreover, following a healthy lifestyle, mindful eating habits, regular physical activity, timely sleep and stress management can all help in dealing with insulin resistance and lowering the risk of type 2 diabetes, thereby boosting overall health.
Insulin resistance can be naturally improved by following a diet rich in healthy fibre, staying physically active, managing weight, getting proper sleep, reducing stress, and avoiding sugary and processed food5,15,17,19.
Low-carbohydrate and ketogenic diets can support weight loss and improve metabolic health. But a long-term keto diet has been seen to induce fatty liver and poor glucose control, according to some animal studies. However, more research is needed to understand their effect on insulin resistance in both animals and humans20.
Several supplements have been said to help improve insulin sensitivity. They include berbine, alpha-lipoic acid (ALA), chromium picolinate, fenugreek, flaxseeds, ivy gourd, ginseng, etc. While further large-scale human research is needed to support these claims, they should always be used after consulting a doctor, along with diet and lifestyle changes21.
Yes. Insulin resistance may often be significantly reversed or improved through dietary changes along with lifestyle modifications22. This is because insulin resistance is often caused by excess fat, especially around the abdomen. Reducing this fat through a proper diet and exercise may make cells more sensitive to insulin.
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.
Nowadays, detox drinks and natural juices are becoming popular, as they offer a simple and natural way to support daily health. Many people include them in their daily routine, especially when busy schedules make it difficult to eat a balanced meal. One such drink is ABC juice, made with apple, beetroot, and carrot.
Apple, beetroot, and carrot juices each offer distinct health benefits, such as supporting immunity, digestion, detoxification, and skin health1. Therefore, consuming ABC juice, which combines all three, may help provide these combined benefits. This juice is commonly consumed in the morning, usually on an empty stomach, as it is easy to prepare and helps to start the day in a healthy way.
In this article, we will discuss ABC juice in detail, including its nutritional profile, health benefits, and how to prepare it.
ABC juice is a healthy beverage made by blending or juicing three ingredients: apple, beetroot, and carrot. Its name, ABC, comes from the first letter of each fruit. This juice is known to have good nutritional benefits, as its contents (fruits) are rich in vitamins, minerals, antioxidants, and dietary fibre1,2.
Apple juice adds natural sweetness and provides vitamins and polyphenols, beetroot juice is rich in nitrates, dietary fibre and antioxidants, and carrot juice is a good source of carotenoids, particularly beta-carotene1,2. When combined, these ingredients form a nutrient-dense drink commonly consumed as a morning health or detox juice to support overall wellness.
The nutritional profile of apple, beetroot, and carrot juices is as follows. The ABC juice prepared by combining the right quantities of these juices might contain all the nutrients given below.
Nutritional Profile of Apple, Beetroot and Carrot Juices per 100 g3,6
| Nutrients (per 100 g) | Apple Juice | Beetroot Juice | Carrot Juice |
| Energy | 46 kcal | 38 kcal | 33 kcal |
| Carbohydrate | 11.7 g | 7 g | 7.08 g |
| Dietary Fibre | 0.4 g | 3 g | 0.8 g |
| Total Sugar | 11.7 g | 5 g | 5.83 g |
| Potassium | 125 mg | 235 mg | 307 mg |
| Sodium | 15 mg | 134 mg | 104 mg |
| Vitamin C | 32.5 mg | 0 mg | 8.8 mg |
Note: As ABC juice is prepared by blending these three juices, there might be slight variations in the nutrient profile of the ABC juice, based on the quantities of juices you take to add.
Combining the different health benefits of apple, beetroot, and carrot juices may offer a holistic approach to health. Following are some ABC juice benefits that you can count on.
Carrot and beetroots are known to support immune function, which can help protect the body against several infections caused by microbes, such as viruses and bacteria1,7.
Apple, beetroot, and carrot juices are rich in fibre1,2, which is known to reduce bowel irritation, manage gut issues and reduce problems related to indigestion8. Drinking ABC juice might help you manage your gut issues and help improve digestion.
Beetroot and carrot juices are known to help improve skin health1,9. Beetroot juice is also known to help manage skin diseases1.
Beetroot juice is known to improve blood flow and support heart health, as it is rich in nitrates2,7. Apple juice may help reduce the chances of cardiovascular disease1, while carrot juice might help protect the heart by improving antioxidant levels and reducing oxidative damage to fats, without causing any risk of cardiovascular diseases10.
Apple, beetroot, and carrot juices are naturally high in calories and sugars3,5,6. Therefore, moderate consumption of ABC juice may provide you with energy without the need for added sugars.
Carrot juice is believed to help clean toxins from the liver and improve the digestive tract’s health due to its carotenoid content, which has antioxidant properties1. Similarly, beetroot is known to help detoxify the liver and manage digestive health7.
Carrot juice, is high in carotenoids, including beta-carotene, which the body converts to vitamin A. This helps support normal vision and overall eye health1,9.
Apple juice might help reduce blood glucose level by reducing appetite due to its fibre content. It is also said to reduce the occurrence of diabetes. Beetroot juice might also help in managing type 2 diabetes1,11.
Beetroot juice may help support BP management, while carrot juice may assist in lowering systolic BP due to its high potassium content1,10.
Note: While ABC juice has so many health benefits, it is important to consider its side effects as well. If you are on high BP, high blood sugar, or heart medicines, you should consult your doctor before you start taking ABC juice. Also, don’t forget that moderation is key. More research is essential to confirm the benefits of ABC juice in humans
Apples, beetroots and carrots are easily available in the store. Here is how to make ABC juice at home.
Following are some simple tips you may follow to improve the results of ABC juice.
The uses of ABC juice include:
Although ABC juice may offer several benefits, it can also have side effects. Here are some ABC juice side effects:
ABC juice is an easy-to-make drink, which might be beneficial for overall health. It may have several nutritional benefits, as it is made with nutrient-rich ingredients. Moderate and balanced consumption of ABC juice may give you the best results while reducing the risks of side effects.
Also Read: Avocado Juice: Uses, Benefits, Side Effects and More!
Nutritionists and health experts recommend consuming one glass of ABC juice daily, at least for 21 to 30 days, to see its effects on your skin.
As the contents of ABC juice have several benefits, like managing BP, heart disease, and blood sugar, people who are taking medicines for these conditions should avoid it or consult a doctor before taking it1,2,7,10.
ABC juice is generally considered good for people with healthy kidneys. But people who are prone to kidney stones and those who are already on kidney disease treatment should avoid drinking it. This is because beetroot, an ingredient in ABC juice, is rich in oxalates, which may promote oxalate kidney stone formation, while the other ingredients are rich in minerals such as potassium, which may cause complications in kidney patients1,3,5,6,15.
Yes, ABC juice can be consumed daily in small amounts (100–150 ml) by healthy individuals. However, daily intake is not recommended in individuals with diabetes, kidney issues, or kidney stones without medical advice.
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.
Intermittent fasting has gained widespread attention in recent years, with various approaches being discussed across health platforms. Among these, OMAD, which stands for “One Meal a Day”, has emerged as a popular pattern of eating. It is often described as a time-efficient approach that limits eating to one single meal a day and appeals to individuals seeking a structured routine or simplified meal planning.
But what exactly does this “OMAD diet” lifestyle involve, and is it as simple as it sounds? Let’s dive into the mechanics of the OMAD diet, how it differs from standard fasting, and why it has become such a hot topic in the health and wellness community.
The OMAD diet is a structured form of intermittent fasting in which food intake is limited to one main meal a day. Unlike other fasting approaches that involve skipping certain meals or eating within a certain time window, OMAD concentrates daily calorie and nutrient intake into one single meal.
The fundamental concept of the OMAD diet is that, by limiting your food intake to a single hour, you instinctively lower your calorie consumption while providing your digestive tract with a nearly 23-hour period of rest.
The one meal a day diet follows a 23:1 ratio, which breaks down as below:
After approximately 10 to 16 hours without food, the body exhausts its immediate sugar (glucose) stores and begins to break down fat for energy. As fat stores are utilised, the liver releases fatty acids called ketones into the bloodstream that serve as an alternative fuel source for the body2.
An OMAD diet plan may lead to an overall decrease in food intake, thus helping contribute to weight and fat loss.
While it is a rigorous regimen, some researchers highlight several physiological and lifestyle OMAD diet benefits, such as:
It may help reduce several risk factors for heart disease, including:
OMAD is popular for weight loss3 because it’s much harder to overeat in just one hour than it is when you’re snacking and eating meals throughout the entire day.
When you fast, your body’s chemical changes help your brain cells work better and become tougher, making them more resistant to stress, injury, and illness3.
Fasting is seen to help reduce pro-inflammatory markers (biological parameters that indicate inflammation) like C-reactive protein (CRP), homocysteine, and interleukin-63.
Animal research suggests that longer fasting windows help lower overall bacteria levels, which is associated with better digestive health and a longer life4.
While the discipline required for OMAD diet is high, the combined benefits of mental clarity, digestive health, and effortless weight management make OMAD a compelling strategy for optimising health.
Some individuals may experience side effects due to the long fasting window in the OMAD diet. OMAD side effects include:
In one study6 on normal weight individuals, fasting was associated with increased hunger and reduced fullness, higher blood pressure, changes in cholesterol levels, and decreases in red blood cell count, haemoglobin, and haematocrit in some participants.
Consult a physician to determine if an OMAD regimen is appropriate for you and to mitigate potential health risks.
When following a One Meal a Day diet, the goal is to pack an entire day’s worth of nutrients into a single sitting. Because you only have one opportunity to eat, the best foods to include in your meal are nutrient-dense, high-fibre foods that are rich in healthy fats and protein to keep you full and sustain your energy for the next 23 hours. Here are some foods you can include in the OMAD meal:
Ultimately, the key to a successful OMAD journey is prioritising quality over quantity. By choosing nutrient-dense whole foods, you ensure that your one meal provides the sustained energy and nourishment your body needs to thrive during the fasting hours.
Note: After ending the OMAD plan, a gradual return to normal diet can help you avoid symptoms like nausea, vomiting, heaviness in the abdomen, and bloating. During this transition period, you should consume nutrient-dense foods that are high in vegetables and proteins and low in carbohydrates1.
When following the One Meal a Day protocol, your single meal must be a “powerhouse” of nutrition. Because you aren’t eating for the other 23 hours, this meal needs to cover your daily requirements for protein, healthy fats, fibre, and micronutrients. Make sure you drink at least 2 litres of water per day. You may also drink herbal/calorie-free infusions (e.g., chamomile or mint tea), unsweetened tea or black coffee, and sugar-free electrolytes or supplements.
To maintain their current weight, an average woman typically requires 2,000 calories daily, while an average man needs 2,500. For those looking to lose approximately one pound per week, these targets should be reduced to 1,500 calories for women and 2,000 calories for men1,9.
Diet Plan for Non-Vegetarians
| Menu | Dessert | Drink |
| Grilled chicken breast (200g), roasted sweet potato (1 medium), mixed vegetables (broccoli, carrots, bell peppers), side salad with olive oil and lemon dressing | Some mango slices | Water or herbal tea |
Diet Plan for Vegetarians
| Menu | Dessert | Drink |
| Quinoa (1 cup cooked), stir-fried tofu (150g), spinach, mushrooms, bell peppers, soy sauce and olive oil | Fresh figs with honey and almonds | Water or lemon tea |
Diet Plan for Vegans
| Menu | Dessert | Drink |
| 200 g tofu, Stir-fried vegetables of your choice (beans, mushroom etc.) in olive oil 0.5 cups white/brown rice | Dark chocolate and mixed nuts | Water or lemon tea |
This is a sample OMAD diet plan that you can customise to your preference. Feel free to add or remove items, but for the best results, ensure your total calorie intake remains within your target range.
Note: While you can schedule your daily meal at your convenience, some research suggests that an evening mealtime may yield the best outcomes.10 Regardless of when you eat, prioritise a balanced, nutrient-dense diet. Be sure to track your intake by checking food labels or using a reliable online calorie calculator.
While fasting can offer health benefits, it isn’t safe for everyone. It is essential to consult your doctor before starting, particularly if you:
Fasting significantly alters your body’s metabolic state. For those on medication, particularly for diabetes, fasting can lead to dangerous drops in blood sugar (hypoglycaemia).
It is normal to feel a little different when you change what you eat, but your body shouldn’t feel like it’s failing. Some symptoms, such as the following, are “warning signs” telling you that your diet is too stressful or missing the fuel you need to stay healthy.
If you notice any of these symptoms, please schedule an appointment with your doctor. They can help you adjust your plan to make sure you are reaching your goals safely and getting the nutrition your body needs to thrive.
Also Read: The Unknown Dangers of Extreme Diets!
The OMAD diet can be considered an effective tool for weight loss and metabolic discipline, particularly for healthy adults who prefer a simplified eating schedule and can manage long periods of hunger. It may work best for individuals looking to break through weight loss stalls or improve insulin sensitivity under medical supervision. However, because of its extreme nature, it is not a fit for all solution; its success depends entirely on the quality of nutrients consumed during that single hour and the individual’s ability to sustain the regimen without experiencing severe side effects.
Also Read: Calorie Deficit Diet: What Is It, How to Follow, Strategies and More!
Here are the 4 rules to be followed when on a OMAD diet
Consume a single daily meal.
Consume at least 2 litres of water a day.
Prioritise nutrient-rich foods.
Refrain from unscheduled snacking1.
OMAD diet is flexible and depends upon your specific lifestyle demands but evidence indicates that timing your single meal in the evening may optimise metabolic outcomes10.
Rather than jumping straight into a strict 23:1 schedule, beginners should ease into the process. Start with more flexible methods like 16:8 or the 5:2 approach to give your body time to adapt. This will help your body get used to the diet pattern14.
Doctors generally don’t recommend the OMAD diet because it’s very hard to get all your daily nutrients in just one sitting. If you aren’t strictly focused on nutrition, this eating pattern can cause health issues rather than solving them.
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 many Indian households, the solution to common problems, like indigestion, bloating, etc, starts within the kitchen itself. One such simple home care solution is saunf or fennel water, a drink that has been chosen for generations. Saunf water, which is prepared by soaking or boiling fennel seeds, is widely known to soothe stomach issues such as indigestion, gas trouble and cramps1.
Across India the fennel or saunf water is known by different names: saunf pani in Hindi, sombu thanni in Tamil, saunf neeru in Telugu, badishep pani in Marathi, and perunjeerakam vellam in Malayalam. Still, its purpose remains the same, supporting gut health, hydration, and maintaining overall wellness1. With growing interest in home care and natural products, fennel water is gaining popularity even in modern wellness routines for the proposed health benefits it offers. This simple, easy-to-prepare herbal drink can comfortably make its way into today’s health focused lifestyle.
In this article we will discuss more on saunf water its health benefits, key nutrients, preparation methods, and the possible side effects. So, let’s get started!
Fennel/Saunf water is a natural, caffeine-free herbal infusion. This is made either by soaking 1 or 2 teaspoons of fennel seeds in a glass of water or by boiling these in water. It may be consumed warm or at room temperature and is usually consumed in the morning on an empty stomach. Fennel water is said to support digestion, reduce bloating, and provide a cooling effect to the body, when consumed in moderation. It has many nutrients, such as antioxidants, vitamins and minerals, which make it beneficial for consumption1. We will discuss its nutritional profile in the next section.
Fennel seeds are known to be rich in several nutrients, such as fibre, minerals, vitamins, etc. Drinking its water might help you in many ways. Following is a table showing the key nutrients found in fennel seeds:
Key nutrients in dried fennel seeds per 100 g2
| Nutrient | Amount |
| Energy | 31 kcal |
| Fat | 0.2 g |
| Protein | 1.24 g |
| Carbohydrate | 7.3 g |
| Total Dietary Fibre | 3.1 g |
| Calcium | 49 mg |
| Potassium | 414 mg |
| Sodium | 52 mg |
| Iron | 0.73 mg |
| Phosphorus | 50 mg |
| Magnesium | 17 mg |
| Zinc | 0.2 mg |
| Vitamin C | 12 mg |
| Vitamin B6 | 0.047 mg |
| Riboflavin B2 | 0.032 mg |
| Thiamine B1 | 0.01 mg |
| Niacin B3 | 0.64 mg |
| Folate | 27 μg |
| Vitamin A | 48 μg |
| Vitamin E | 0.58 mg |
| Vitamin K | 62.8 μg |
| Moisture | 90.21 g |
Following are the potential uses of important nutrients found in fennel. These might also be beneficial when you consume it by making a fennel infusion.
Saunf water is rich in nutrients that may make it beneficial for managing various health issues. Listed below are some key saunf water benefits.
Fennel water might help reduce bloating. It might help in regulating the movement of smooth muscles of the intestine, thereby reducing the intestinal gas. It may also help improve digestion and soothe the stomach, thereby help manage other gastrointestinal issues like acidity and stomach pain1,3.
Fennel water or tea, which are said to be rich in several nutrients, may help manage weight by giving a feeling of fullness. When consumed regularly, it might help reduce appetite and boost metabolism, thereby contributing to weight management3.
Fennel has diuretic action thus, fennel water may help in detoxification by removing the harmful products and cleansing the body. This might help the internal organs, like the liver, to stay away from toxins, chemicals or oxidative stress.
Fennel seeds are found to be beneficial in managing blood pressure, blood sugar, insulin resistance and cholesterol2. Owing to these, fennel water may help reduce the development or worsening of metabolic syndrome, which in turn might reduce the chances of occurrence of heart disease, diabetes and stroke6.
Fennel seed water might be helpful in keeping the body hydrated and cool, giving a refreshing sensation, especially during summer)1.
Fennel water might help improve overall menstrual health in women. It might promote menstruation and improve menstrual flow, as fennel is found to have oestrogenic properties. It might also reduce pain or other symptoms during menstruation and the menopause transition period1,2.
Fennel water might help to increase the quantity of breast milk. It might improve volume and fat content in the milk. Fennel infusion might also help in reducing breast inflammation, mainly in lactating mothers7. However, it is best to discuss with your gynaecologist before consuming it as a galactagogue (substance that increases milk production) as it may have some adverse reactions.
Fennel water, known to have anti-inflammatory and antiseptic properties, may help reduce skin irritation and inflammation and aid in managing acne. It might also help improve skin tone, reduce hyperpigmentation and delay skin aging, by reducing the oxidative stress3.
Note: While there are many studies for the health benefits for fennel seeds, it is important to understand that long-term human research specifically in relation to fennel water benefits is still limited. Although, the overall benefits remain the same, it’s ideal to consume this infusion in moderation for best results. Never replace your ongoing medications (for BP, sugar, cholesterol, etc.) with fennel water.
Saunf water is very easy to prepare. Following are some methods which you may follow.
Along with understanding fennel water benefits, it is also important to know how to incorporate it into your routine. Here are some ways you may try.
Though saunf water may be helpful in many ways, some studies have reported adverse reactions related to it. Following are some saunf water side effects.
As fennel water might cause some side effects, people should take precautions before consuming it. Here’s who should be careful while taking fennel water.
Also Read: Detox Water for Weight Loss: Benefits, How to Use & Best Ways to Drink It
Fennel water is a refreshing drink packed with several nutrients. It is a natural coolant and digestive aid, balances female hormones and supports weight management, along with other wellness benefits. Consistent intake can help you get the desired results but moderation in consumption is important as sometimes it might cause some uncommon side effects. Thus, if you are planning to incorporate fennel to your routine diet, it’s ideal to consult your doctor first, especially if you have any medical conditions, are pregnant or lactating.
Also Read: 11 Incredible Health Benefits Of Fennel Seeds (Saunf)
Yes, you may drink fennel water daily, as it is known to have digestive and other health benefits1. But moderation is the key. If you have any allergic issues, take any medicines, are hormone-sensitive, pregnant or lactating, it’s better to consume fennel products only once you check with your doctor7,10,11.
Saunf water may not directly reduce belly fat, but it may contribute to managing weight by improving digestion, boosting metabolism and reducing appetite3. Moreover, following a regular exercise routine and healthy diet are more important for weight management that any natural product alone.
Saunf water is generally considered safe for pregnant women, as it might not cause any birth defects. Still, it’s better to avoid giving saunf water to them, as it is known to have oestrogenic activity, which may lead to hormonal imbalance10. Your gynaecologist can advise you best you on this based on your situation.
Saunf water is traditionally used for infants and children to aid in digestive issues. It is shown to reduce the impact of colic (excessive crying, mainly due to tummy discomfort) in infants and children1,2. But do not forget that infants under 6 months should only be fed breast milk13. Also, if your child is allergic to carrots, celery, or other plants in the Apiaceae family, please avoid giving them saunf water, as it might cause cross-allergic reactions7. So, it’s best to consult a paediatrician if your baby cries even after he/she is fed and shows signs of discomfort.
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.
All of us need some morning fuel to start our day, don’t we? For some, it is tea and for others, it is coffee. But do you know that coffee is more than just a morning beverage? Particularly the black coffee? Black coffee has recently gained popularity among individuals trying to manage weight as it may have weight-management benefits1.
Black coffee may have several benefits that can support your weight management journey; however, it is essential to understand its effects and potential drawbacks. In this article, we will discuss aspects like black coffee benefits for weight loss, how to make it, and its side effects to help you make the right decisions.
Black coffee may be able to help with weight management, especially when combined with a healthy lifestyle. It contains bioactive compounds such as caffeine and trigonelline, which may improve body composition and metabolism in individuals who are overweight2. Some studies indicate that unsweetened caffeinated or decaffeinated coffee is linked to less weight gain over time1. Hence, the weight management effect of coffee is more prominent when it is plain and unsweetened.
In short, black coffee for weight loss may support weight management when paired with appropriate lifestyle and diet strategies and is best planned by a nutritionist to achieve good results.
Black coffee might help you support weight management through several mechanisms. Here are a few of them:
Caffeine, which is one of the main components in coffee, helps stimulate the central nervous system and improve metabolic efficiency. This may help the body burn more energy even when you are at rest3. A study published by The American Journal of Clinical Nutrition suggests that coffee/caffeine increases the calorie and fat burn in both obese and lean people4. This is because caffeine helps the body produce more heat and release stored fat, which can be used by the body for energy. This might be helpful for people who are trying to reduce or manage body fat3. However, it is recommended to consult a healthcare professional before increasing your caffeine intake.
Coffee might help reduce hunger by influencing the body’s hunger and fullness signals. It can reduce the hormones that make you hungry and enhance the signals to make you feel full, especially after a meal. It also slows down the release of sugar into the blood. Overall, although coffee might help reduce your appetite, its effects vary from person to person3.
Black coffee, when consumed without sugar, cream or milk, has very few calories5. This makes it an good replacement for high-calorie beverages like sweetened coffee, soft drinks, or packaged juice. Choosing coffee over such beverages helps with reducing unnecessary calorie intake.
Studies indicate that consuming a caffeinated drink, such as black coffee, before exercise might help you burn more fat during workouts. Along with increased fat utilisation, caffeine also improves oxygen use during moderate-intensity workouts, whether you have eaten or not. Additionally, it can also improve alertness and energy, which might help you move more or exercise longer with better focus1.
Note: Drinking coffee may cause stomach discomfort in some individuals5. Therefore, avoid drinking coffee on an empty stomach or take it with a small snack, such as biscuits or nuts, to avoid acid reflux.
Some short-term studies suggest that caffeinated coffee might help the body process blood sugar. In a small study involving obese men with higher fasting blood sugar levels, men who consumed caffeinated coffee showed better glucose control after meals compared to those who consumed decaffeinated coffee or no coffee at all. The study also showed a reduction in waist size in the caffeinated group, showing that coffee may help support metabolic health1. Hence, coffee might help control blood sugar level, which in turn might help support fat metabolism and manage weight over time.
Now that you know the black coffee benefits for weight loss, it is also important to know how to make it to get the best out of it. Here is how to make black coffee for weight loss at home.
Enjoy your coffee once it is fully ready. Note that coffee alone cannot contribute to weight loss; you will need to combine it with proper exercise, diet, and lifestyle for the best results.
Although black coffee has many potential benefits, its excess consumption might cause several side effects. Following are some common side effects of black coffee:
The caffeine in coffee stimulates the central nervous system, which in turn triggers the release of adrenaline (a hormone). This might make you feel anxious or increase the risk of anxiety if consumed in excess. Studies indicate that this is more likely to happen when caffeine intake is more than 400mg1,6.
Although moderate coffee consumption is beneficial for the heart, its brewing method is very important. Boiled or unfiltered coffee might have excess diterpenes, which can increase blood cholesterol levels and that, in turn, can increase the risk of heart disease7. In addition, excess caffeine might also cause heart palpitations (a sensation of increased heart rate)5.
Since coffee is acidic in nature, excess coffee consumption might increase stomach acid production, causing gastric issues like acid reflux and peptic ulcers. This might lead to discomfort and long-term digestive issues3.
According to some studies, coffee might significantly interfere with sleep, reducing it by approximately 30-45 minutes1. It might also cause insomnia-related symptoms like trouble falling asleep, frequent awakenings during the night, and feeling sleepy during the daytime8.
The excess consumption of coffee might cause dehydration as it has a diuretic effect. This means it can increase urine output, thus leading to fluid loss3.
Although black coffee may offer some benefits for weight management, it is surrounded by many myths and misconceptions. Here are a few common ones, along with the facts.
1. Myth: Coffee alone is enough for weight loss.
Fact: No, coffee alone cannot significantly reduce weight. It might help increase metabolism and suppress appetite3, but effective weight management needs a balanced diet with calorie control and regular physical activity.
2. Myth: Consuming more coffee means more weight loss.
Fact: This is not true. A moderate amount of coffee consumption might help you in managing weight, while excess coffee consumption is associated with several health issues like anxiety, gastric troubles, and sleep issues3.
3. Myth: Black coffee or caffeine works the same for everyone.
Fact: This is false. Everybody processes caffeine differently; a moderate dose for one might be a high dose for someone else. Factors such as metabolism, body weight, and the use of several medicines might influence how caffeine affects an individual9.
4. Myth: Black coffee is effective at any time of the day.
Fact: No, this is not true. Consuming coffee in the morning may be more beneficial because it won’t disrupt the sleep pattern and may help reduce inflammation that occurs earlier in the morning10. Consuming coffee late at night might interfere with your sleeping patterns; therefore, studies recommend drinking coffee at least 8 hours before you sleep1.
5. Myth: Decaffeinated coffee does not play any role in weight management.
Fact: This is not true. Decaffeinated coffee, like caffeinated coffee, is linked with less weight gain, suggesting that it might help with weight management1.
6. Myth: Black coffee can suppress appetite for a long time.
Fact: No, black coffee might suppress your appetite only temporarily. This is because the caffeine in the coffee stimulates the hypothalamus, a part of the brain that regulates hunger, making you feel fuller for a short period3.
Black coffee might help you in your weight management journey by playing a role in improving functions like metabolism and appetite control. However, you can get better benefits from it when you combine it with a healthy lifestyle, regular exercise, and a proper diet. Do not forget that moderate intake of coffee is crucial, as excessive consumption may lead to serious side effects. It is best to consult a healthcare professional for personalised advice.
Also Read: Jeera Water for Weight Loss: Benefits, How to Use & Best Ways to Drink It
Drinking 1-3 cups of black coffee between morning and early afternoon is suggested to help boost metabolism and suppress appetite.
While research on caffeine’s effect on men and women has mixed opinions, it boosts exercise performance in everybody. Simply thinking that you have had caffeine might improve your performance, while some studies show men might benefit a bit more11.
Consuming coffee every day may be linked to a lower risk of health issues like diabetes, stroke, breathing issues, memory decline, and some types of cancer like liver and uterine cancer1.
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.
Have you ever felt out of breath just walking up a hill or climbing the stairs? Or maybe you’re trying really hard to lose weight and wish you could see results more quickly? If so, you’re just like many others!
When people want to get fit and lose weight, one kind of exercise always comes up is Cardio, this just means any activity that gets your heart pumping, like walking fast, jogging, cycling, or dancing. Cardio is popular because it’s a fantastic way to make your body work harder, which burns off calories and helps you shed pounds. It’s the go-to exercise to help you not only reach your weight loss goals but also feel more energetic every day!
Let us explore the benefits of cardio for weight loss and overall health and see the different types of cardio exercises you can do to find the perfect fit for your routine!
Cardio exercise, also known as cardiovascular or aerobic exercise, is any physical activity that significantly increases and sustains your heart rate, prompting your heart to pump faster and harder to deliver the extra oxygen required by your working muscles1. Cardio exercise makes your heart and lungs work harder, which strengthens your lung health and improves blood flow throughout your body2.
If you are wondering ‘Is Cardio good for weight loss’, then the answer is, yes! Cardio exercise works by accelerating calorie expenditure and enhancing metabolic efficiency to help to lose weight. It:
While cardio can accelerate fat loss, it is not necessary to do it in excess. Prioritizing nutrition remains a critical factor for achieving your fat loss goals.
Cardiovascular exercise is typically categorized by the intensity level maintained during the workout. This helps determine how hard your heart and lungs are working.
This refers to any activity maintained for 30 minutes or more at a low pace, where the goal is to keep the heart rate controlled and steady throughout the duration.
This intensity level signifies working at a pace that causes harder breathing, an elevated heart rate, and a noticeable sweat. You know you have hit moderate intensity when you can talk freely but find it too difficult to sing your favourite tune.
This technique involves rapidly switching between short intervals of maximum intensity exercise and quick, controlled breaks for rest or light activity.
While HIIT quickly maximizes calorie burn, LISS is better suited for prolonged periods of fat burning4.
Regular cardio training offers a profound array of health benefits. Here is list of the health benefits of cardio exercises:
Regular cardio is a powerful workout for your heart and lungs, significantly strengthening them to boost cardiorespiratory endurance (the ability of your body to efficiently supply oxygen to muscles and utilize it for physical activities). They help improve blood circulation and regulate blood pressure, thereby avoiding the risk of hypertension. Moreover, regular cardio helps balance cholesterol levels, raising beneficial HDL (high density lipoprotein) and lowering harmful LDL (low density lipoprotein), keeping arteries clear and reducing the overall risk of heart disease and stroke3.
Cardio is essential for weight control because it actively burns calories during exercise3. Beyond immediate fat loss, this increased metabolic activity, when combined with a calorie-deficit diet, helps prevent weight regain and is crucial for maintaining a healthy body composition over time7.
As mentioned, cardio exercises help improve cardiopulmonary endurance and strengthen your heart and lungs. During exercise, your lung activity increases to meet the body’s demand for energy and the need to remove waste. When you do regular exercise, your lung capacity increases overtime to meet this demand8.
Regular activity releases mood elevating hormones like endorphins, serotonin, dopamine, and oxytocin, while simultaneously reducing the stress hormone cortisol. This powerful combination lessens anxiety and depression, enhances cognitive functions (memory and focus), and helps reset the circadian rhythm for deeper, more restorative sleep3.
When you exercise, your heart and lungs become more efficient, which means you won’t get tired as easily and will feel more awake. Stick to a daily cardio routine to boost your staying power. You may notice yourself getting fitter and faster every single day9.
Exercise is a powerful tool for dealing with certain chronic conditions. It reduces pain for people with arthritis (joint inflammation) and helps those with disabilities stay strong enough to handle daily life on their own9.
Thus, regular cardio exercise is a powerful step to your long-term physical and mental health, offering benefits that span from a stronger heart to improved mood and sleep.
Cardiovascular exercise is crucial for creating a calorie deficit, which is essential for losing weight. The American Heart Association recommends doing 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, which would be approximately 30 min a day for 5 days5. Following are some best cardio exercises for weight loss:
Walking is an accessible and highly beneficial form of physical activity that is suitable for individuals across all fitness levels, if you have a treadmill this can be done at home itself.
High-intensity exercises, such as running, are excellent for burning your calories, which aids in weight management when combined with healthy eating.
Cycling (or bike riding) is an excellent, environmentally friendly activity that benefits your mental and physical health at the same time allows you to enjoy the outdoors and travel efficiently.
Swimming is a versatile, low impact sport suitable for all ages and fitness levels. By increasing your speed, swimming can become a high-intensity activity that significantly contributes to your fitness.
This fitness option is inexpensive, compact, and portable, making it an excellent tool for getting into shape quickly.
Dancing is a fun and social work out that strengthens your heart, bones, and muscles at the same time improves your balance. It is such an enjoyable way to stay active that you might not even realise you are exercising.
Hiking is a long, walk in nature, usually on trails or through mountainous terrain, done for exercise and enjoyment.
To avoid boredom and keep your routine engaging, plan to incorporate a variety of different exercises daily.
Note: Always consult your doctor before starting any new exercise plan, especially if you have an existing health condition.
Cardiovascular exercise, or cardio, should not be viewed as a burden or a chore; rather, it ought to be an activity that you find sustainable and genuinely enjoyable over long term. For this, you can make use of the following tips:
Always prioritize your safety and be mindful of your physical limits. If you experience any pain or tightness in your chest, sudden shortness of breath, or dizziness, you must immediately stop exercising and rest. Do not hesitate to seek medical help if your symptoms persist or worsen.
It’s time to debunk the persistent myths surrounding cardio exercise and weight loss, some common myths are as follows:
1. Myth: To achieve results, you must dedicate hours of cardio exercise daily.
Fact: Shorter bursts of exercise are also beneficial; the recommended amount is 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week. You can break this up. Multiple 10 or 15-minute sessions throughout the day can be just as effective as one long session. Incorporate movement into your daily life by taking short activity breaks like stair climbing, 10-minute walks, or spontaneous dancing on your favourite music etc.
2. Myth: Cardio is the Only Exercise You Need for Weight Loss.
Fact: While cardio is useful for calorie burn, sustainable weight loss requires the triple combination of cardio, strength training, and a nutritional yet low calorie diet18.
3. Myth: Cardiovascular exercise grants you complete dietary flexibility.
Fact: While physical activity is essential, it must be paired with mindful eating, as fitness and nutrition both together can give a better result.
Cardio exercise is a fundamental pillar for weight loss. It efficiently burns calories and boosts your metabolism, offering flexibility through intensity options ranging from the sustained pace of LISS to the rapid calorie-burning bursts of HIIT. Beyond slimming down, consistent cardio profoundly benefits your health by strengthening your heart and improving your overall mood. However, to unlock the most effective and sustainable weight loss results, combining your chosen, consistent cardio routine (aiming for about 150 minutes weekly) with dedicated strength training to maintain muscle mass, and a proper nutritional support is important. Finally choose an activity you enjoy to ensure long-term consistency.
Also Read: Best Aerobic Exercise for Weight Loss
HIIT exercise like running and jogging are some best way to burn fat, you can plan and add on some strengthening exercise along with a healthy diet plan for a better result. If you are a beginner, start with mild exercise steps and gradually progress, rather than immediately attempting high-intensity interval training4.
It is challenging but achievable to burn 500 calories in one hour. Focus on HIIT exercise like jumping rope, running, swimming etc. But listen to your body, don’t push through sharp pain; taking occasional rest is crucial for preventing injury and allowing muscles to recover and grow stronger19.
Yes, 30 minutes of cardio exercise can burn fat and calories, focus on moderate-to-high-intensity cardio exercise for better outcomes5.
There are certain exercises that can be done at home like jumping rope, burpees, running in place, climbing stairs, dancing and even some household work like mopping or vacuuming. If you have a treadmill at home, you can use it for walking, running, and jogging20,21.
Yes, cardio exercise can lower blood pressure by improving the health of blood vessels, specifically by reducing vascular stiffness and enhancing endothelial function. There are lot of studies that says cardio exercise can help lower blood pressure22.
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.
India is facing a rapidly escalating obesity crisis driven largely by unhealthy dietary patterns and sedentary lifestyles. It is affecting all age groups, including children, adolescents, and adults, and is eventually increasing the risk of long-term non-communicable diseases such as diabetes and hypertension1. Thus, addressing excess weight early through practical, sustainable dietary changes is critical for both individual health and national well-being.
For beginners, a simple, balanced diet plan to reduce weight provides a practical starting point to improve food choices, reduce excess calorie intake, and build healthy eating habits for long-term weight management. Therefore, through this article, we aim to guide beginners toward healthier food choices by outlining a practical and sustainable weight loss diet plan.
A weight loss diet is a structured eating plan designed to reduce overall calorie intake so that the body uses more energy than it consumes. This leads to a gradual reduction in body weight. Such plans typically involve choosing foods and portion sizes that supply fewer calories than the body uses, while still providing necessary nutrients for health. These diets may involve modifications tailored to individual needs and may include adjustments in macronutrient composition (carbohydrates, proteins, fats) and food quality to support sustainable weight reduction2.
For weight reduction, dietitians combine calorie control with balanced nutrition and behaviour strategies, such as portion control, increased intake of fruits and vegetables, and reduced consumption of high-energy, low-nutrient foods to help individuals achieve meaningful and maintainable weight reduction2.
Note: Any ideal weight loss diet should aim for gradual, maintainable weight loss rather than extreme restriction.
A diet plan for weight loss works by influencing the body’s energy metabolism, which governs how food is converted into energy, stored, or used for essential physiological functions.
Digestion of food breaks it down into absorbable nutrients, which are then utilised by metabolic pathways to meet the body’s energy needs or stored as fat when intake exceeds demand.
So, when calorie intake is reduced through a diet plan for weight loss, the body adapts by using stored energy (primarily from fat tissue) to maintain vital functions. This leads to a reduction in body weight. And as weight loss progresses, the body undergoes metabolic adaptations, including changes in resting energy expenditure and hormonal responses that regulate appetite and energy use3.
These adaptations explain why sustained weight loss requires consistent dietary control and why gradual, balanced calorie reduction is more effective than extreme restriction.
Note: The interaction between digestion (nutrient absorption) and metabolism (energy utilisation and storage) determines the success and long-term sustainability of a weight loss diet. Therefore, weight loss outcomes can vary from person to person and are significantly influenced by individual factors such as age, sex, lifestyle habits, metabolic rate, and overall health status.
A healthy weight loss diet prioritises nutrient-dense, minimally processed foods that support satiety, metabolic health, and sustained energy intake. Here’s what you should include:
Fruits (such as blueberries, apples, pears, guavas, papayas, oranges and sweet lime, etc.) and vegetables (such as broccoli, cauliflowers, peppers, okra (ladyfinger), cluster beans (gavar), cabbage, yams (suran), etc.) are rich in fibre, vitamins, minerals, and antioxidants. These help increase fullness while keeping calorie intake low4,5.
Foods such as brown rice, whole wheat, millets, and oats provide complex carbohydrates and dietary fibre. This supports better appetite control and glycaemic regulation4,6.
Pulses, legumes, eggs, fish, poultry, tofu, and low-fat dairy help enhance satiety and support metabolic rate. They also help preserve muscle mass during weight loss4,7.
Nuts and seeds contribute essential fatty acids and improve diet quality8. However, they should be consumed in controlled portions.
Foods that are energy-dense and nutrient-poor can undermine weight loss by promoting excess calorie intake and metabolic dysfunction. Here is what you should avoid in a diet plan to reduce weight:
Packaged snacks, instant foods, processed meats, and ready-to-eat meals. Even some commonly perceived “healthy” options such as digestive biscuits and fruit yoghurts fall under this category9. These foods are typically rich in unhealthy fats, sugars, salt, and refined starches; therefore, carefully reading nutrition labels is of utmost importance.
Soft drinks, packaged juices, and sweetened teas provide high calories with little satiety, contributing to weight gain10.
White bread, pastries, noodles, and confectionery rapidly raise blood glucose levels and increase hunger shortly after consumption11.
These foods are high in unhealthy fats and calories, making portion control difficult4.
A low-calorie diet involves consuming fewer calories per day, typically about 500 calories less than your daily requirement7. Based on this approach, we have developed a 7-day diet plan for weight loss tailored for vegans, vegetarians, and non-vegetarians12,14.
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 1 cup plant milk + ¾ cup of vegetable oats | ½ cup cooked brown rice + 1 cup of beans + 1 cup vegetable salad | 1 slice of whole-grain toast + lentil soup + 1 cup stir-fried vegetables |
| Day 2 | 1 cup of soymilk with fruits/seeds + 1 slice of whole-grain toast | 1 whole-wheat roti + 1 cup of beans + 1 cup vegetable salad | ½ cup cooked quinoa + 1 cup legumes + 1 cup vegetable salad |
| Day 3 | 1 cup plant milk+ ¾ cup vegetable poha | ½ cup cooked millet khichdi + + 1 cup of beans + 1 cup vegetable salad | ½ cup cooked rice + 120 grams of tofu stir-fry + 1 cup vegetables |
| Day 4 | 1 cup plant milk + ¾ cups of chia pudding with fruits | ½ cup cooked brown rice + 1 cup dal + 1 cup vegetable sabzi | 1 slice of whole-grain toast + 1 cup beans + 1 cup roasted vegetables |
| Day 5 | 1 cup plant milk + 1 slice multi-grain toast with fruits | ½ cup cooked vegetable pulao + 1 cups beans + 1 cup vegetable salad | ½ cup cooked quinoa + lentil soup + 1 cup sauteed vegetables |
| Day 6 | 1 cup plant milk + ¾ cups vegetable upma | 1 whole grain wrap + hummus + 1 cup vegetable salad | ½ cup cooked rice + 1 cup dal + 1 cup steamed vegetables |
| Day 7 | 1 cup plant milk + ¾ fruit bowl with nuts | ½ cup cooked brown rice + 1 ½ cup mixed vegetable curry | 1 slice of whole-grain toast + 120 grams tofu + light vegetable soup |
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 1 cup low-fat milk + ¾ vegetable oats | ½ cup cooked brown rice + 1 cup paneer curry + 1 cup vegetable salad | ½ cup cooked rice+ 1 cup paneer bhurji + vegetable soup |
| Day 2 | 1 cup low-fat milk + 1 slice whole-grain toast + 1 cup of fresh fruits | 1 whole-wheat roti + 1 cup vegetable sabzi + 1 cup curd | ½ cup cooked quinoa + 120 grams paneer + 1 cup vegetable salad |
| Day 3 | 1 cup low-fat milk + ¾ cups poha | ½ cup millet khichdi + 1 cup curd + 1 cup vegetable salad | 1 whole-wheat roti + 120 grams paneer + 1 cup vegetable stir-fry |
| Day 4 | 1 cup low-fat milk + ¾ cup chia pudding | ½ cup cooked rice + 1 cup dal + 1 cup vegetable sabzi | 120 grams grilled paneer + 1 slice multigrain bread + vegetable soup |
| Day 5 | 1 cup low-fat milk + 1 slice multigrain toast | ½ cup cooked vegetable pulao + 1 cup beans + 1 cup raita | ½ cup cooked rice + lentil soup + 120 grams paneer cubes |
| Day 6 | 1 cup low-fat milk + 1 cup upma | 1 whole grain wrap + 120 grams paneer + 1 cup vegetables | 1 whole-wheat roti + 120 grams panner + 1 cup steamed vegetables |
| Day 7 | 1 cup low-fat milk + 1 slice multigrain toast + 1 fruit bowl | ½ cup cooked brown rice + 1 cup paneer curry + 1 cup vegetable salad | ½ cup cooked quinoa + 1 cup curd + 1 cup vegetable soup |
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 1 cup low-fat milk + vegetable omelette (2 eggs) + 1 slice whole-grain toast | ½ cup cooked brown rice + 120 grams grilled chicken + 1 cup vegetable salad | ½ cup cooked rice + 120 grams grilled fish + vegetable soup |
| Day 2 | 1 cup low-fat milk + boiled eggs (2) + fruit | 1 whole-wheat roti + 1 cup chicken curry + 1 cup steamed vegetables | ½ cup quinoa vegetable bowl + 120 grams fish/beef/pork |
| Day 3 | 1 cup low-fat milk + egg bhurji (2 eggs) + ½ cup poha | ½ cup millet khichdi + 120 grams grilled chicken + 1 cup vegetable salad | 1 whole-wheat roti + 2 egg whites + 1 cup vegetable stir-fry |
| Day 4 | 1 cup low-fat milk + omelette (2 eggs) + fruit/seeds | ½ cup cooked brown rice + 1 cup dal + 120 grams fish curry | ½ cup cooked rice + 120 grams grilled chicken + vegetable soup |
| Day 5 | 1 cup low-fat milk + boiled eggs (2 eggs) + 1 slice multigrain toast | ½ cup vegetable pulao + 120 grams chicken/beef/pork | ½ cup cooked quinoa + 120 grams fish + lentil soup |
| Day 6 | 1 cup low-fat milk + scrambled eggs (1 egg) + ¾ cup upma | 1 whole grain wrap + 120 grams grilled chicken + 1 cup vegetables | 1 slice whole-grain toast + 2 egg whites + 1 cup steamed vegetables |
| Day 7 | 1 cup low-fat milk + boiled eggs (2 eggs) + fruit | ½ cup cooked rice + 120 grams fish curry + 1 cup vegetables | ½ cup brown rice + 120 grams grilled chicken + vegetable soup |
Note: You may include the following optional snacks if you feel hungry between meals, while staying within your daily calorie target13:
Only choose one option at a time and adjust portions as needed to maintain a calorie deficit.
Many people struggle with losing weight, not because of a lack of effort, but due to common mistakes that can slow progress or make the journey harder to sustain. Here are mistakes you should avoid15:
The rising burden of overweight and obesity highlights the urgent need for practical and sustainable dietary strategies for weight management. A well-planned diet for weight loss works by supporting healthy metabolism and digestion while creating a controlled reduction in calorie intake.
The 7-day meal plans presented for vegans, vegetarians, and non-vegetarians demonstrate how balanced nutrition, portion control, and food variety can be incorporated into daily eating patterns without extreme restriction. However, weight loss responses vary between individuals due to differences in metabolism, lifestyle, and health status. Additionally, avoiding common mistakes, such as crash dieting, skipping meals, and excessive reliance on sugary foods, along with regular physical activity, is essential for achieving and maintaining healthy weight loss.
Also Read: Weight Loss Patches: What are They, How They Work, Effectiveness & Myths
The 3 3 3 rule is a simple habit-based approach that encourages: 30 grams of protein per day, 3,000 steps of movement, and 3 litres of water daily. This may help promote portion control, regular eating patterns, hydration, and consistency, which are key factors for sustainable weight loss.
First, start by setting realistic goals and making small, sustainable changes. Then, focus on eating balanced meals, reducing portion sizes, limiting ultra-processed foods, and staying physically active3. Remember to maintain consistency rather than aiming for rapid weight loss results3.
Drinking water supports weight loss by reducing hunger, preventing overeating, and replacing sugary beverages16. Adequate hydration also supports digestion and metabolism, although it is important to keep in mind that water alone does not cause weight loss.
The most successful approach is a balanced, calorie-controlled diet combined with regular physical activity3. Always remember that sustainable habits, consistency, adequate sleep, and avoiding extreme diets are more effective than any other quick fixes.
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.
Walking is an accessible, low-impact, and suitable activity for people of all ages. This makes it an ideal form of exercise in today’s increasingly sedentary lifestyle where people spend most of their seated1,2.
In the modern world, the idea of walking 10,000 steps a day has become one of the most widely recognised methods of staying active and improving overall health. While the number itself began as a simple wellness guideline, scientific evidence now strongly supports that reaching this daily step count could meaningfully enhance both physical and mental well-being3.
A growing body of research highlights that regular walking, particularly achieving around 10,000 steps per day, might significantly lower the risk of cardiovascular disease, type 2 diabetes, obesity, cognitive decline, and premature mortality, while also improving sleep and mental well-being2,4,5.
As a result, the 10,000 step target has evolved into a simple yet powerful benchmark for maintaining an active lifestyle. So, what exactly happens when you commit to walking 10,000 steps every day? This article explores the extensive health benefits of meeting the 10,000 step goal each day, as well as key precautions to keep in mind.
For many people, the idea of walking 10,000 steps a day sounds impressive, and they may wonder what it actually translates to in distance and time.
Within step challenge programs, this popular goal of 10,000 steps in km generally equals about 8 km of walking per day. And reaching this distance typically requires around 1.5 to 2 hours of consistent movement6.
The World Health Organization (WHO) Global Strategy on Physical Activity recommends at least 150 minutes of moderate-intensity exercise per week. Walking 10,000 steps a day easily surpasses this weekly target6.
Note: The exact distance and time vary depending on height, sex, and individual walking speed. Therefore, these values should be taken as general guidelines rather than fixed measurements.
The number of calories burned while walking 10,000 steps depends largely on walking speed, intensity, and individual factors such as age, height, weight, and fitness level.
However, research examining physical activity energy expenditure across different walking speeds can help provide useful insights. In one study, participants walked 1,000 steps at both a slow pace (3.2 km/h) and a faster pace (6.4 km/h). Researchers then estimated the calories and time required for 10,000 steps7:
All participants reached the commonly recommended threshold of 150 kcal at both speeds7. Thus, based on this study, walking 10,000 steps burns roughly 200 to 400 kcal for most adults, with higher calorie burn occurring at faster speeds.
Research consistently shows that walking 10,000 steps per day leads to meaningful improvements in both physical health and mental well-being across diverse populations. Common benefits of walking 10000 steps a day include:
A 12-week pedometer-based walking program in overweight individuals demonstrated significant psychological benefits. These included reduced anxiety, depression, anger, fatigue, confusion, and increased vigour4. These findings suggest that walking 10,000 steps regularly could substantially improve emotional well-being and reduce negative mood states.
Multiple studies have reported meaningful changes in body composition. In one study (a 12-week walking program), significant reductions we observed in body weight, body mass index (BMI), waist circumference (WC), and body fat percentage4. In another study5 (6-month walking with dietary counselling program), significant decreases were observed in body weight, BMI, hip circumference, and fat mass. These results highlight the strong benefits of walking 10,000 steps a day in supporting weight management and reducing adiposity.
The study combining walking with dietary support also demonstrated an increase in lean body mass percentage and in resting energy expenditure (REE)5. This suggests improvements in metabolic functioning and elevation of daily energy burn.
A six-month worksite pedometer intervention showed notable improvements in systolic and diastolic blood pressures over time. It also showed significant improvements in cardiorespiratory fitness (VO₂ max)8. These findings show that walking 10,000 steps/day can help reduce cardiovascular disease risk.
Note: The benefits observed in these studies may vary between individuals, as factors such as fitness level, body composition, age, walking intensity, and consistency can influence outcomes. While walking 10,000 steps per day offers meaningful health advantages, it works best when combined with a healthy lifestyle, including balanced nutrition, adequate sleep, stress management, and other supportive habits.
Reaching 10,000 steps a day is achievable for most people. Here are simple, practical ways to increase your daily steps3:
A pedometer helps track how many steps you already take daily and how many more you need to reach the 10,000 step goal.
Walking briskly is equivalent to roughly 135 steps per minute. Thus, to gain you desired steps, simply add 30 minutes (or as suitable) of brisk walking to your day.
Home activities also contribute significantly to step totals. Examples include:
To increase steps efficiently, you may incorporate activities such as:
Prolonged sitting limits opportunities for movement. Easy ways to counter this include:
To sustain walking long-term, integrate activity into your daily routine:
Walking 10,000 steps a day can play a significant role in weight management by steadily increasing daily energy expenditure, reducing fat stores, and improving how efficiently the body uses energy.
Studies show that individuals who consistently reach this step goal experience reductions in body weight, BMI, total body fat, and waist circumference (an important marker of belly fat). Regular walking also leads to better emotional well-being by improving mood and reducing anxiety4,5.
Consistent walking not only reduces fat, it also helps preserve lean muscle mass. Research shows an increase in lean body mass percentage and improvements in REE, meaning the body burns more calories even at rest5. Additionally, weight reduction achieved through walking improves the biomechanical efficiency of movement: with less body mass and reduced fat in regions like the hips and thighs, the body requires less muscular effort to move, lowering the metabolic cost of walking5,9. These changes support a more efficient metabolism overall, helping individuals sustain weight benefits while keeping muscle tissue strong and functional.
Before beginning a 10,000-steps-a-day routine, the following groups may benefit from consulting a doctor10,11:
Also Read: Cardio for Weight Loss: Types, Benefits, Myths & More!
Walking 10,000 steps a day is a simple and highly effective way to improve overall health. Consistent evidence shows that reaching this daily goal can support weight management, reduce belly fat, preserve lean muscle, and enhance metabolic efficiency. It also strengthens cardiovascular fitness, lowers blood pressure, improves mood, and boosts overall quality of life. While the exact benefits vary with individual factors such as walking speed and baseline fitness, the habit of increasing daily movement remains one of the most impactful lifestyle changes a person can make.
For most people, gradually building towards 10,000 steps is both realistic and sustainable. However, individuals with underlying health conditions or concerning symptoms should consult a doctor before significantly increasing activity levels. Ultimately, walking more (combined with mindful lifestyle habits) creates a strong foundation for long-term physical and mental well-being.
Walking increases daily calorie burn and helps reduce overall body fat, including abdominal fat. Studies also show reductions in waist circumference, which is a key indicator of belly fat loss when individuals consistently reach around 10,000 steps a day4,5.
Morning exercise may lead to slightly better weight reduction. In a study, it was seen that participants who completed most of their workouts between 7:00 am and 11:59 am lost more weight compared with those who exercised in the afternoon or evening12. The exact reasons are not fully understood, but morning activity may better support body weight regulation.
Walking just after a meal may actually be more effective for weight reduction than walking on an empty stomach or waiting an hour after eating. A study13 showed that people who walked immediately after lunch and dinner lost more weight and neither experienced stomach pain, fatigue, or discomfort.
A 60 minute walk typically equals to around 8000 steps6. However, the exact number varies based on speed and fitness.
Since walking is a low-impact activity and generally safe, pregnant women can walk 10,000 steps, especially if they were active before pregnancy14,15. However, consult a doctor if you have complications, are new to exercise, or experience symptoms like dizziness, pain, or shortness of breath.
Walking offers significant benefits for seniors, but reaching 10,000 steps a day is not compulsory. Many older adults can achieve meaningful health improvements with 6,000 to 8,000 steps16. For seniors, step goals should be based on individual safety, mobility, and comfort. What matters most is staying consistent with daily walking, even if the goal is set lower.
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.
Central obesity or belly fat, is the excess fat stored around your belly or abdomen. According to a meta-analysis of over 280 population-based studies worldwide, about 41.5% of people aged 15 years and older have central obesity1. The main reasons for this are changes in lifestyle such as a high calorie diet and reduced physical activity. Visceral fat, which is a type of belly fat, is more harmful as it is responsible for causing several diseases like diabetes and heart disease3. Due to the associated health risks and impact on appearance and confidence, belly fat has become a major concern for many individuals2.
A lot of people want to know how to lose belly fat. Here is the good news! In this article, we will discuss in detail about belly fat, its types and causes, exercises to lose belly fat, some tips for healthy weight loss and common mistakes you should avoid while trying to reduce your fat. So, let’s get started.
Belly fat has adipose tissue, which is basically fat cells. They store energy, cushion the body, and help regulate temperature. Based on the location, belly fats can be classified into two as, visceral belly fat and sub-cutaneous belly fat. These fats differ in structure, developmental patterns, and function4.
There are many factors which contribute to belly fat, which ultimately leads to obesity. Let us discuss them in detail.
Changes in the standard of living and globalisation contribute to unhealthy lifestyle that can lead to weight gain. Now-a-days people have longer siting hours, be it for work (in front of computers) or for recreation (like watching TV, playing video games). This combined with a lack of physical exercise increases the risk of developing belly fat. Regular exercise is important for reducing belly fat, especially the visceral fat which has a greater chance of causing serious diseases5.
Poor dietary habits are an important risk factor for belly fat gain. Eating more calories than required by the body causes excess calories to be stored as fat, leading to obesity6. Belly fat can increase due to the consumption of energy-dense, processed foods1. Greater consumption of foods that have saturated fat is another cause of belly fat. Limiting the consumption of food with added sugar is also important5.
Studies show a link between poor quality of sleep and an increase in body weight. Sleeping for less than 7 hours a night regularly might affect the hormones which control hunger5. This can make you overeat because your body does not recognise that you are full. This ultimately leads to belly fat gain.
Stress, whether long-term or short-term can influence your brain and trigger hormones like cortisol. These are the hormones that regulate energy and appetite5. Changes in these hormones can make you eat more, which can lead to weight gain5.
Genetics is also a cause of belly fat in many. Researchers have found about fifteen genes which can cause obesity7. People with certain genes are more likely to regain belly fat after weight loss, while the genes linked to overall body weight do not predict weight regain8. This says that genetics affects belly fat more than overall obesity8. Hence, in people with a history of belly fat, maintaining a healthy lifestyle might lower the risk of belly fat regain.
Some medicines can cause belly fat by affecting the signals which control your hunger. These include medicines like antidepressants, birth control pills, medicines used for autoimmune diseases, insulin etc5
Some health issues like polycystic ovary syndrome (PCOS), Cushing’s syndrome, hypothyroidism, depression etc can cause weight gain or belly fat gain6. Eating-disorders like binge-eating and bulimia are the other causes wherein people consume a large amount of food and lose their control. Treatments are necessary for all these conditions6.
While it is difficult to reduce fat from a particular region of the body and most exercises focus on overall weight reduction, some cardio, high intensity and core strength exercises as well as certain yoga asanas can help tone the abdominal muscles. It’s ideal to do a combination of these for best results. Following are some great exercises you can do:
When exercising, ensure to start with warming up and end with cooling down and always listen to your body, don’t overdo. Remember, proper technique is very important while doing any form of exercise not just to get the ideal results but to prevent oneself from injury or muscle strain. If you are beginner, it is best to practise these under a trained profession for proper guidance.
Achieving healthy weight loss requires a combination of lifestyle changes. Here are some simple tips that you can follow to manage your belly fat.
Also Read: Weight Loss Patches: What are They, How They Work, Effectiveness & Myths
Even small mistakes can slow down your progress. Below are some common errors to avoid when trying to lose fat.
Also Read: Walking Backwards: Benefits, Precautions & How to Do It
There are many factors influencing belly fat such as genetics, lifestyle, medical issues, environmental factors like stress etc, however, opting for the right approach can help manage this. Choosing balanced nutrition, staying active, sleeping well, and avoiding common mistakes are the basic things that you have to follow for a healthier body and mind. Although it is difficult to lose fat from a particular body part, combining cardio with HIIT and strength-building exercises focussing on the core can help with overall weight loss and toning of the abdominal muscles. Remember, consistency, patience, and sustainable habits are the key to long-term success when it comes to fat loss.
Also Read: How To Lose Face Fat At Home Naturally
Measure your waist to check your visceral fat. Your waist circumference (perimeter) tells how much fat surrounds your organs. For females, it is 80 cm and for males, it is 95 cm. A waist measure greater than these are clear sign of health issues3.
A 5-minute warm-up is essential before you start your cardio workout. This will prepare you heart muscles to gently into exercise and will reduce injuries9.
Taking enough calories for your workouts, proper fluid intake, cutting your workouts if you feel stressed, resting at least 6 hours before workouts are some methods to prevent your body from getting over strained25.
Dancing not only helps with weight management but also improves heart and lung functions. It can boost your mental health, self-confidence, self-esteem, and social skills. Anybody of any age can enjoy dance as a sport or hobby. Plus, there are several options you can choose from such as Zumba, Ballet, Hip-hop etc. Here are some tips you should follow if you practise dancing:
Drink enough water before you start.
Take proper rest between dance sessions.
Do warm-up before you start dancing.
Cool down your body with stretches after dancing29.
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.
Did you know your body needs protein to build tissues and make hormones, enzymes, and haemoglobin? Proteins are the major structural components of tissues, including muscles, in our body1. Proteins are made of amino acids. Human body needs twenty amino acids for its growth and metabolism. Out of these, twelve are nonessential, that is, the body can synthesize them1. The remaining amino acids which cannot be synthesized by the body are essential amino acids, and these should be received from our diet1.
Not only non-vegetarian foods but vegetarian sources also play a significant role in meeting protein requirements2. Plant-based foods hold all the essential amino acids which are necessary for human body. If chosen smartly, they can satisfy the nutritional needs of an individual2.
In this article, we will discuss why proteins are important, some high protein vegan foods and their benefits, how to include them in your diet and if their excess could cause any harm. So, let’s get started!
Proteins are the main building blocks of muscles and other body tissues. They are also used to produce enzymes, hormones, and hemoglobin1. They may also be used as a source of energy (but not primary source). Missing any of the essential amino acids might affect tissue growth, repair, and maintenance1.
Proteins play a crucial role in tissue repair. Tissues lost during injury or illness are replaced by proteins, by supporting the growth of new tissues for wound healing. Body starts using proteins for energy after an injury3.
Enzymes are proteins, which are involved in almost all of the chemical reactions happening inside the cells, such as metabolism. Certain hormones like growth hormones, insulin etc are also proteins, which carry signals to help different cells, tissues, and organs to work together4.
Proteins are the major structural components of muscles. Muscle mass is essential, especially for athletes who do intense workouts. High protein intake promotes muscle protein synthesis and increase in muscle mass, thereby strengthening the muscles1.
Proteins bind to atoms and molecules and transport them within the cells or throughout the body4. They help transport nutrients, ions, and metabolites into and out of cells to support normal body functions. Some transport proteins are also involved in metabolism5.
Antibodies are special protein which recognise different foreign particles such as viruses and bacteria. They protect the body by killing these organisms and prevent future infections. Antibodies are a major component of our immune system4.
Daily protein intake is essential to meet different bodily functions. The recommended dietary allowance (RDA) for an individual differs based on sex, age, and health.
Dietary requirement of protein differs from infants to adults based on their age. Here are the protein requirements for each age category according to WHO6.
Note: For healthy individuals’ consumption of 2 g / kg BW /day is considered safe.
The RDA for pregnant and lactating women differ from non-pregnant women. The need of protein is higher during this period.
Although getting too much protein from diet is usually rare, even a very high protein vegan diet consumed over long periods of time might affect your body and cause some health issues like:
There are wide variety of vegan protein sources which are beneficial for humans. Here’s a high protein vegan food list that can help you meet your daily requirements.
Lentils come under legume family, which are rich in protein, essential amino acids, and fibres. These are beneficial because they provide high quality plant protein with low cost. The protein content in raw lentils is about 25gm and cooked ranges between 9.0–17.8gm per 100gm. Lentils are also rich in folate, polyphenols and other bioactive compounds with antioxidant properties. They can help raise blood iron levels, lower sugar levels, manage weight, and support gut health8. Lentils are a common ingredient found in Indian kitchens, usually consumed cooked as curries or even boiled as salads.
Almonds are nuts which are high in proteins. The protein content in almonds ranges between 16.8–25.4gm. Apart from protein, they have vitamins, minerals, and phytochemicals, that show anti-inflammatory and antioxidant effects. They are also rich in fibre. Due to their rich nutrient profile, regular consumption may help lower the risks associated with heart disease, diabetes, obesity, etc9. Almonds are a great snacking option that help curb hunger while meeting your nutrient requirements.
Chickpeas are good source of protein, which belong to legumes. Cooked chickpeas hold a protein of 8.86gm per 100gm. Besides, they are also rich in vitamins, folate, dietary fibre, and several minerals. They are especially helpful in reducing bad cholesterol (LDL), which is beneficial for heart health and also healthy for the gut10. Chickpeas can be included in your diet in several ways such as boiled chickpea salad, chickpea curries or ground chickpea (hummus).
Soya or soybeans, which belongs to legumes, are considered as high source of protein, approximately 40% protein. They are rich in isoflavones, phytosterols, other antioxidants and good fats that help balance blood lipid and sugar levels and keep the heart healthy. Soyabean may also have cancer-protective action, help lower the risk of osteoporosis (bone loss), and aid in managing menopause symptoms11. Soybean can be consumed cooked with veggies or rice, as tofu or tempeh in salads or curries or as soy milk in smoothies, desserts or with cereals.
Peanuts are a great source of proteins along with fibres, vitamins, and minerals. They have highest protein levels compared to any other legumes. 100gm of peanuts have about 25.8gm of protein. They are also rich in phenolic acids, flavonoids, and phytosterols and may help manage cholesterol levels. The resveratrol found in peanuts is an antioxidant which reduces the risks of cancer, heart disease, nerve diseases, tumours, and inflammation12. Roasted peanuts (when consumed in moderation) are thus a healthy snacking option. However, some individuals might experience the acidity issues with peanuts. Removing the peanut eye might reduce its intensity. Roasting the peanuts is also helpful.
Note: Those who have peanut allergy should avoid consuming it.
Quinoa, which is considered as a whole grain, is a very protein rich seed. It has all the essential amino acids needed for a human body. 100gm of quinoa contains 14.1gm of protein. Plus, it’s gluten-free and rich in vitamins, minerals, and folic acid. It has bioactive compounds which help prevent diseases such as heart diseases, diabetes, cancer, and obesity13. Quinoa can be substituted for rice or other grains, consumed with veggies, as khichdi, in salads or as a breakfast cereal.
Seeds such as chia seeds and pumpkin seeds have high amounts of proteins and omega-3 fatty acids. There are about 24.2 gm of protein in 100 gm of Chia seeds, and 9.75 g of protein in 32.25 g of pumpkin seeds. Seeds have bioactive compounds which have a beneficial effect on metabolic health, help improve blood sugar and lipid levels, and may also help boost immunity13,14. They can be added to desserts or trail mix for a healthy flavourful treat.
Leafy vegetables like amaranths, spinach, moringa etc are good sources of protein. These have a protein range of 9.31 g to 15.38 g per 100 g dry weight. They are also high in fibre and minerals like sodium, potassium, magnesium, and iron15. Other protein-rich vegetables include broccoli (4 g of protein per 148 g), asparagus (2 g per 93 g), sweet corn kernels (4 g per 90 g), and mushrooms (3 g per 84 g)16.
Oats are rich in protein and starch, and other nutrients like vitamin E, folate, and many minerals. They also contain dietary fibre, and phytochemicals17. They help in reducing cholesterol and have antioxidant properties. One cup of oats has about 4.75 g of protein18. Oats can be enjoyed with milk as breakfast cereals or with veggies as a replacement of high carb meals.
Beans are legumes rich in protein. They also contain other important micronutrients like magnesium, potassium, iron etc. They are beneficial in reducing the risk associated with heart disease, and diabetes. There are several types of beans. Black beans (86 g) contain 7.6 g of protein, Kidney beans (88.5 g) contain 7.7 g protein, Lima beans (94 g) contain 7.3 g protein, Navy beans (91 g) contain 7.5 g protein and Pinto beans (85 g) contain 7.7 g protein19. They can be consumed boiled as salads or cooked to make delicious curries.
Here are some easy-to-follow tips to include high-protein vegan foods in your routine diet and boost your protein intake:
The number of essential amino acids in different foods is different. Since all the essential amino acids are not found in all vegan sources, combining your high protein vegan foods is important25. Let’s see some examples:
Thus, consuming a diet which contains cereals, legumes, soy and nuts, will give all the essential amino acids required by the body25.
Myth: Vegan diets cannot supply enough proteins.
Fact: Vegans consume protein comparable to their requirement, and sometimes even more than the recommended value2. Average protein intake in vegans generally exceeds 0.8gm. Protein intakes of approximately 0.9–1.0 g/kg body weight was seen in several studies in vegans. A combined diet with plant-based sources like legumes, nuts, seeds, and whole grains provides all essential amnio acids, which is sufficient to meet the protein requirements for most adults.
Myth: Plant proteins lack essential amino acids, careful combination of vegan sources at each meal is essential.
Fact: Taking different protein rich vegan foods throughout the day is enough to meet the nutritional requirement (of all amino acids), and it is not necessary to combine them in every meal2.
Myth: Plant protein cannot keep muscle health, as they are of low quality.
Fact: Even though isolated plant proteins build muscle strength less efficiently than animal protein, with proper planning and sufficient intake, vegan diet will still provide enough protein for good long-term muscle health2,26.
Myth: There are not enough plant-based protein sources.
Fact: Vegans have several options like legumes, nuts, seeds, soy, vegetables, and whole grains, which will supply all essential amino acids when eaten in combination, to meet their protein need25.
Myth: Vegan protein is tasteless.
Fact: The taste of plant-based proteins can be improved through careful selection of ingredients and flavourings. Proper combinations of these can make vegan protein meals flavourful and enjoyable, like animal-based protein dishes27.
Also Read: Super Healthy Gluten Free Foods and Its Health Benefits
Proteins, which are essential for overall health, are made of essential and non-essential amino acids. The essential amino acids which should be supplied through food are abundantly found in a high protein vegan diet including legumes, nuts, cereals etc. These support muscle strength, immunity, and metabolic functions. There are several vegan options available, such soya, legumes, nuts, seeds, and protein-rich grains and vegetables, which can provide adequate protein and essential amino acids. Proper diet planning and intake can provide the daily RDA of protein from vegan sources, just as from animal sources, to meet an individual’s requirements.
Also Read: Calorie Deficit Diet: What Is It, How to Follow, Strategies and More!
There is no difference in the requirement of protein based on the type of source we consume. Protein requirements are regardless of any sources, provided the plant-protein diet includes a mix of sources2.
Human studies show that plant and animal proteins are almost equally digestible in humans, with only a tiny difference2.
High protein vegan diet rich in zinc such as chickpeas, nuts, lentils, and whole grains are best for immune system, as this mineral is essential for the development and proper functioning of immune cells28.
High protein vegan foods such as soy products (tofu and tempeh), legumes (beans and chickpeas) and wholegrains (quinoa) can be used as an alternative to meat or dairy sources for vegan athletes23.
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.
