The trend of using simple, homemade drinks to stay healthy is on the rise. Natural drinks made from fruits and vegetables are becoming popular because they are easy to prepare using everyday ingredients. People who want to follow a healthy lifestyle often prefer such drinks as part of their daily routine1,2.
Okra, also known as lady’s finger or bhindi, is a commonly used green vegetable in many Indian dishes. It belongs to a plant family called Malvaceae and is rich in fibre and important nutrients. Usually, okra is eaten as a vegetable, added to soups, or cooked with other foods. In recent times, soaking okra in water to make okra water has become popular as a homemade wellness drink. Although okra water is not a medicine, some people include it in their daily routine to support general health3,4. In this blog, we will understand how okra water is made and its nutritional value, possible benefits, and side effects.
Okra water is a simple drink made by soaking okra pods in water overnight. Almost every part of the okra plant is useful, including its leaves, flowers, stem, seeds, and pods. The green pods are the young fruits of the plant and are usually eaten as vegetables. They can be boiled, fried, dried, or added to soups and stews. When boiled or soaked in water, they release a natural, sticky substance called mucilage. This substance gives okra water a slightly thick texture. Making okra water is easy. Fresh pods are cut into pieces and soaked in water overnight. The water absorbs some of the stickiness and flavour from the pods. This simple drink allows you to use okra without fully cooking it5,6.
Okra water has good nutritional value as okra pods are contain nutrients like protein, vitamins, minerals, and fibre. Drinking this is an easy way to get okra water benefits without cooking it. The green pods and their seeds are especially rich in protein and important amino acids that the body needs for growth and strength.
Key Nutrients in Okra (per 100 g pods)
| Nutrient | Amount |
| Energy | 33 calories |
| Carbohydrates | 7 g |
| Protein | 2 g |
| Dietary fibre | 3.2 g |
| Starch | 0.3 g |
| Natural sugars | 1.2 g |
| Total fat | 0.1 g |
| Saturated fat | 0 g |
| Cholesterol | 0 mg |
| Omega-3 fats | 0.001 g |
| Omega-6 fats | 0.026 g |
| Plant sterols | 0.024 g |
Minerals in Okra (per 100 g raw pods)
| Mineral | Amount |
| Potassium | 303 mg |
| Calcium | 81 mg |
| Phosphorus | 63 mg |
| Magnesium | 57 mg |
| Copper | 0.1 mg |
| Selenium | 0.7 µg |
| Manganese | 1.0 mg |
| Zinc | 0.6 mg |
| Sodium | 8 mg |
| Iron | 0.8 mg |
Okra pods contain 11 essential amino acids, including aspartic acid. These help the body grow, build muscles, and stay healthy. Although okra has fewer essential amino acids than soybeans, it is still a good source of plant protein3.
Okra is rich in vitamins A and C, which support vision, immunity, and overall health. The minerals in okra, like calcium, iron, magnesium, and zinc, strengthen bones, blood, and the immune system. The fibre in okra swells when soaked in water, forming a gel-like texture. This slows digestion, keeps you full for a longer duration, and helps manage portion sizes.
Okra seeds contain healthy fats called unsaturated fatty acids, such as linoleic acid, vitamin E, and 16-17% of protein.
Overall, okra water is a simple and nutritious way to get protein, vitamins, minerals, fibre, and healthy fats. Let us understand what does okra water do for our body7,8.
Okra water contains fibre, vitamins, and minerals and may provide several health benefits when it is a part of a healthy diet. Here are some okra water benefits:
Okra contains a high amount of fibre, especially in its peel and seeds. This fibre may slow down how quickly sugar enters the blood from the intestines. Some natural substances in okra may work like insulin, helping support balanced blood sugar levels. For this reason, okra is often considered a diabetes-friendly food.
Okra contains a type of fibre called pectin. This fibre may help reduce the amount of bad cholesterol absorbed by the body and help remove extra cholesterol through waste. This may support heart health and reduce fat buildup.
Okra supports good gut bacteria, which help keep the digestive system healthy. These bacteria also help produce certain B vitamins. Okra works like yoghurt by supporting a healthy balance of gut bacteria.
The fibre and natural slimy texture of okra help soften stools and make bowel movements easier. This supports smooth digestion and may help prevent constipation.
Okra contains insoluble fibre that helps clean the digestive tract by moving waste out of the body faster. This may lower the risk of colon-related problems.
Okra contains vitamin C and antioxidants that help the body fight harmful substances called free radicals. Minerals like calcium, iron, magnesium, and manganese also support immune health.
Okra provides vitamins such as vitamin A, B vitamins, and vitamin C; folic acid; calcium; zinc; and fibre. These nutrients support healthy baby growth and may help reduce constipation during pregnancy.
Okra has low calorie content and high fibre content. Fibre helps you feel full for longer, thus reducing overeating.
The sticky substance in okra may help bind cholesterol and waste products, supporting natural liver cleansing. Okra also contains antioxidants like glutathione.
Vitamin C helps repair skin tissues and may help reduce acne and pigmentation. Okra is also used as a natural hair conditioner that keeps hair soft and shiny.
The vitamin K in okra supports strong bones and blood clotting. Iron and folate in it help form healthy red blood cells.
Okra contains antioxidants like lutein and beta-carotene that support eye health. The flavonoids in it may help support memory, learning, and healthy blood vessels5,7.
Although okra water has many nutrients and possible benefits, you need to follow a balanced diet and healthy lifestyle along with it. Okra water should not be treated as a cure for any disease. Next, let us see how to make okra water.
Okra water can be easily prepared at home by soaking fresh okra pods in water so that some of their natural fibre mixes with the water. Follow this step-by-step procedure to make Okra water:
The best time to drink okra water may be early in the morning on an empty stomach. Okra water prepared by soaking sliced okra pods overnight may help digestion, act as a mild laxative, and support overall health. This practice has been followed for generations as a natural and simple health habit. It is believed to help in managing blood sugar levels and blood pressure because of its natural fibre content however, scientific evidence is limited. Therefore, okra water should be considered a supportive lifestyle practice and not a replacement for medical treatment6,9.
Okra water is mostly safe for regular use, but it may sometimes cause mild side effects. Drinking too much may lead to bloating, gas, or stomach discomfort as the fibre in it is difficult to digest. Rarely, some people may have allergic reactions, such as itchy skin, eye irritation, throat discomfort, or swelling. However, these reactions are extremely uncommon and usually occur in people who handle okra at work, like farmers or packers, rather than from drinking okra water. Children or people with severe pollen or food allergies may be more sensitive. If any unusual symptoms occur after drinking okra water, it is best to stop using it and talk to a doctor10,11.
Also Read: Detox Water for Weight Loss: Benefits, How to Use & Best Ways to Drink It
Although okra water may offer many health benefits, it should be consumed with caution if:
Always drink enough water with it, as its fibre content may lead to constipation or dehydration10,12.
Also Read: Saunf Water (Fennel Water): Benefits, Side Effects, How to Make It & More
Okra water is a simple, natural drink made from fresh okra pods soaked in water. While okra water is not a medicine, it can be a helpful and nutritious addition to your daily routine. Benefits of drinking okra water include helping digestion, helping manage blood sugar, and providing vitamins and minerals. Since it is easy to make at home, you can include it as part of your healthy diet. For best results, drink it regularly but in moderation.
Also Read: Magnesium Rich Foods: Your Ultimate Guide to Essential Nutrition
You may drink okra water every day, as studies indicate daily use may be able to help regulate blood sugar. Some studies also suggest it may help avoid kidney disease. However, you should always check with your dietitian or doctor before consuming it9,12.
Yes, okra water can be beneficial during pregnancy when taken in moderation. It contains folic acid, vitamins, minerals, and fibre that may support healthy foetal development and may help ease common pregnancy issues like constipation.
Yes, okra water benefits may also extend to individuals with diabetes as the fibre in okra water slows sugar absorption, which supports blood sugar control. It may also help protect the kidneys from damage caused by diabetes. However, always check with your doctor before drinking it daily7.
There is no clear evidence that drinking okra water at night helps. Drinking it on an empty stomach in the morning may give better health benefits6.
Okra water can taste slimy or strong. You can make it more palatable by adding lime juice, spices, and a little salt13.
Okra water may be applied on the face. Animal studies have shown that it may have anti-inflammatory, antimicrobial, and antioxidant effects and may help in skin regeneration14.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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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.
Obesity has become a major public health challenge in India that extends far beyond cosmetic concerns1. To address this growing burden, we must adopt evidence-based strategies. One such effective approach is to focus on weight reduction.
A sustainable way to achieve this is through aerobic exercise2. Aerobic activities are particularly effective for long-term fat loss as they help burn calories and stored body fat while also improving overall metabolic health2,3. Through this blog, we aim to highlight some of the best aerobic exercises for weight loss, common mistakes people make, and essential safety tips to follow for effective and safe results.
Aerobic exercise refers to physical activity that involves large muscle groups (like legs, arms, etc.), is rhythmic in nature, and can be performed continuously for a sustained period. Some common examples include walking, jogging, cycling, swimming, dancing, hiking, and long-distance running4.
Aerobic exercise helps in weight reduction by increasing your body’s energy expenditure. When you perform any type of aerobic workout for weight loss, your body relies on aerobic metabolism. This means that the body uses oxygen to produce energy in the form of adenosine triphosphate (ATP) from carbohydrates, fats, and amino acids. This process raises the number of calories your body burns and eventually helps in weight reduction4.
Note: It is important to understand that for weight loss, a combination of regular aerobic exercise with controlled calorie intake is needed to create a calorie deficit that shows results. For overall health, adults are advised to engage in at least 150 minutes of moderate-intensity aerobic activity per week5. However, individual needs may vary depending on weight goals and overall health status.
Aerobic exercises for weight loss include a wide range of activities that engage large muscle groups and increase energy expenditure. The following section highlights common types of aerobic workouts for weight loss that can be easily incorporated into daily routines for effective weight management.
This is one of the simplest, most accessible, and cost-free aerobic exercises for weight loss and overall health. It helps burn excess calories, improves cardiovascular fitness, and builds stamina6.
How to Do:
This is an effective aerobic exercise that supports weight management efforts. Regular cycling can help achieve significant reductions in body mass index (BMI) and body fat percentage, along with marked improvements in physical fitness parameters such as muscular endurance, strength, and flexibility7.
How to Do:
This is a full-body aerobic exercise that is especially effective for weight loss and metabolic health. It has been seen that regular swimming can significantly contribute towards a reduction in body fat percentage, along with notable improvements in flexibility and cardiovascular endurance8.
How to Do:
This is an enjoyable and effective form of aerobic exercise that supports weight loss and improvements in body composition. Regular dance activity can help people with significant reductions in BMI, waist circumference, and overall fat mass compared with a normal lifestyle9.
How to Do:
Jogging and running are high-calorie-burning aerobic exercises that can significantly aid in fat loss. They help increase metabolic rate and are effective for reducing body fat when performed regularly10.
How to Do:
Skipping (rope jumping) is a high-intensity aerobic exercise that is highly effective for weight loss and cardiometabolic health, especially when combined with dietary control. When practised regularly, skipping may lead to significant reductions in body weight, body mass index, body fat percentage, and fat mass11.
How to Do:
Despite regular aerobics for weight loss, many individuals may experience slower-than-expected weight loss due to common and often overlooked mistakes. So, understanding these pitfalls is essential to maximise the effectiveness of aerobic activity and achieve sustainable weight-management outcomes3:
Exercise by itself typically leads to only modest short-term weight loss unless combined with calorie restriction or dietary modification (swapping unhealthy options with healthy ones).
People often increase their food intake in response to exercise, which can offset calorie deficits created by physical activity.
Not gradually progressing activity duration/intensity or failing to meet recommended levels of weekly moderate-intensity activity may reduce the effectiveness of aerobic training.
Focusing solely on aerobic workouts can lead to loss of lean body mass, which may lower metabolic rate and slow down weight loss over time.
Note: Very brief or irregular sessions of aerobic exercise may help improve fitness, but they are generally insufficient for significant, long-term weight loss unless they are performed consistently and combined with appropriate dietary changes.
Aerobic exercise offers many benefits but performing it safely is key to maintaining consistency and avoiding injuries. Thus, by taking simple precautions like the ones mentioned below, you can protect your joints, muscles, and overall well-being while you stay active12:
Begin with a few minutes of gentle movement (like slow walking or light stretching) to prepare your muscles and increase blood flow before increasing intensity.
If you are new to aerobic activity, build up your duration and intensity slowly rather than pushing too hard too soon.
Choose comfortable shoes that provide adequate support and cushioning to reduce stress on your feet and joints.
Mild muscle soreness is normal, but sharp or persistent pain may be a sign of injury. In such cases, stop the activity and consult a professional if needed.
Drink water before, during, and after exercise, and avoid intense activity in extreme heat to prevent dehydration or heat-related issues.
Adjust the pace or type of exercise (e.g., switching to water-based activities) if you experience joint discomfort or other limitations.
Also Read: A Complete Guide on Insulin Resistance Diet for Weight Loss
Aerobic exercise plays a vital role in effective and sustainable weight reduction by increasing energy expenditure and enhancing overall metabolic health. Activities such as walking, cycling, swimming, dancing, jogging, and skipping offer flexible and accessible options that can be tailored to individual fitness levels, preferences, and health conditions. Aerobic exercise not only supports fat loss but also improves long-term health outcomes when performed regularly and combined with healthy dietary practices. So, adopting the right type of aerobic activity, avoiding common mistakes, and following safety guidelines can greatly help individuals achieve lasting weight management and overall well-being.
Aerobic exercise may lead to overuse injuries, such as joint pain, if done excessively or without proper technique12. And if not paired with appropriate dietary control, weight loss can also be limited with aerobics alone3.
If you are considering only aerobic exercise for a flat stomach, do not expect dramatic results. Aerobic exercise does help reduce overall body fat, including abdominal fat, by creating a calorie deficit2. However, spot reduction (like losing only belly fat) is not possible, so belly fat decreases gradually as total body fat reduces with regular aerobic exercise and a healthy diet.
For improvements in weight reduction efforts, most adults should aim for 150 to 300 minutes of moderate-intensity aerobic exercise per week or 75 to 150 minutes of vigorous activity13. This should, however, be dependent on individual fitness levels and goals.
Visible changes in weight and body composition from any exercise routine typically appear after 4 to 8 weeks14. However, all of this depends on exercise consistency, intensity, and dietary habits.
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
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.
Weight management often feels like a tough puzzle, right? We look for fancy diets and complicated workouts that usually leave us tired and hungry. But sometimes, the simplest things are more effective! Imagine you could add just one tiny, natural ingredient to your favourite meals, like your morning breakfast or some snacks that helps you feel full for longer and gives your body a huge nutritional support.
Yes, you read it right! And that ingredient is chia seeds! These small seeds are becoming super popular. Adding them is simple and won’t force you to totally change everything you do, yet they might be the easy secret tool for staying on track with your weight.
So, let discuss all about chia seeds for weight loss and the best ways to use them every day!
Chia seeds come from the Salvia hispanica plant, which is actually a member of the mint family. These edible seeds have become a popular staple for their nutritional value. These are small seeds, typically appearing in shades of black, brown, or white. In terms of size, they are roughly comparable to a poppy seed1,2.
Chia seeds are considered a nutrient powerhouse because of:
If you are wondering ‘Is chia seed good for weight loss?’, the answer is, yes! Because chia seeds are loaded with fibre and absorb significant amounts of water, they expand in your stomach to create a lasting sense of fullness. This natural bulking effect helps control your appetite and reduces the urge to snack, making it easier to manage your weight by preventing overeating, further leading to weight loss2,4.
Chia seeds are one of the most effective functional foods to support a weight loss plan because of their unique physical and nutritional properties, here are chia seeds benefits for weight loss:
Chia seeds are hydrophilic, meaning they can absorb up to 12 times their weight in water5. When they expand in your stomach, they form a thick, gel like substance that slows digestion and keeps you feeling full for a significantly longer time, reducing the urge to eat2.
With nearly one tablespoon, chia seeds provide about 20% of your daily recommended intake2. Because fibre is a carbohydrate that the body cannot digest, fibre diets are excellent for weight management. These fibres thicken the contents of the stomach, slowing down the digestive process and keeping you full for longer6.
As mentioned, chia seeds are rich in fibre. While most carbohydrates are broken down into simple sugars, fibre remains undigested as it passes the body. This unique property helps in slowing glucose absorption and prevents sharp insulin spikes which helps in balancing blood sugar levels while simultaneously sustaining satiety to reduce hunger cravings7.
Chia seeds possess anti-inflammatory properties because of its high concentration of omega-3 fatty acids. Inflammation is often linked to obesity and metabolic resistance; by reducing inflammation, chia seeds help your metabolic systems function more efficiently further supporting weight loss8,9.
A single serving (about 2 tablespoons) contains only around 138 calories but is packed with massive amounts of fibre, protein, and minerals3. This nutrient rich source is ideal for weight loss because it ensures your body receives essential nourishment while you are maintaining a calorie deficit, preventing the malnutrition often associated with restrictive dieting.
And not just weight loss, chia seeds also play a vital role in managing chronic diseases by improving cardiovascular health, regulating blood glucose and digestive function, and protecting against pancreatic inflammation and various cancers through the prevention of cellular damage1.
Note: While Chia seeds may have shown benefits for weight management, it is important to understand that there is no single magic remedy for weight loss. Natural ingredients usually work well when taken consistently with a well-balanced diet and regular exercise.
Chia seeds are nutty-flavoured seeds that can be easily integrated into a wide variety of culinary preparations:
Now as you know how to use chia seeds for weight loss, here are some simple and nutritious recipes to incorporate them into your daily routine:
Whether you enjoy them in a pudding or as a crunch in your salad, these tiny seeds are a versatile powerhouse that can help keep you full and focused on your weight loss goals.
Even though chia seeds are a nutritional powerhouse, they can cause significant health issues if consumed improperly or in excessive amounts.
The most serious risk is oesophageal blockage. If you swallow a large amount of dry chia seeds and then drink water, the seeds can swell in the oesophagus causing blockage.
Chia seeds are rich in fibre and if you suddenly increase your fibre intake without drinking enough water, you may experience bloating, gas, stomach cramps.
While uncommon, some individuals may experience an allergic response to chia seeds those with known sensitivities to certain seeds should be especially cautious.
By simply soaking them before eating, drinking plenty of water, and listening to your body, you can safely enjoy all the nutrition they have to offer without any unwanted side effects.
Note: If you have any medical conditions, it’s best to discuss with your doctor before including any new food item including chia seeds in your routine diet.
Chia seeds are a simple yet powerful tool that can make your weight loss journey feel much more manageable. By keeping you full longer and providing a massive nutrient boost, they help bridge the gap between dieting and sustainable healthy living. Just find out few recipes like chia pudding and other easy ways to eat chia seeds that you actually like and stick with it. Always soak in water or milk before consuming and take them in moderation. These small, daily habits are what really lead to long-term results.
Also Read: Turkey Tail Mushroom: Benefits, Uses, Side Effects & More!
A healthy adult can consume approximately 2 tablespoons (25g) per day12. However, avoid eating it dry or raw followed immediately by water, as this poses a risk of oesophageal blockage. For safety, pre-soak it in water for several hours or incorporate it directly into a prepared recipe10.
Integrating chia seeds into your meals is incredibly easy you can sprinkle them over salads or stir them into soups and yogurt. Regardless of your specific eating plan, these seeds make a versatile addition. However, for the best weight loss results, ensure you are maintaining a calorie deficit alongside their use5.
While you can eat raw chia seeds by using them as a crunchy coating (similar to breadcrumbs) or whisking them into French toast batter2, direct consumption of dry chia seeds is generally not advised. To ensure they are easy to digest and safe to swallow, it is best to soak them in liquid first1.
Yes, you can have chia seeds in your diet. Beyond supporting postpartum weight goals, chia seeds are a nutritional powerhouse for breastfeeding mothers. They are rich in essential Omega-3 fatty acids and calcium, nutrients that are vital for both the mother’s recovery and the baby’s healthy development13.
Combining fenugreek and chia seeds aids weight loss by providing high fibre, which increases satiety and helps stabilize blood sugar levels. This blend supports metabolic health and reduces cravings, making it an effective addition to a balanced weight management routine14.
Combining moringa powder with chia seeds creates a powerful nutritional duo15. This blend pairs a nutrient-dense superfood with a high-fibre powerhouse, making it an excellent addition to a healthy weight loss regimen.
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.
Weight loss is a goal for many in the modern world; it is not only for a better appearance but also for improved health quality and self-confidence. Physical activity plays a role, but dietary control has to be prioritized for individuals looking forward to managing their weight. One such effective and healthy approach is the calorie deficit diet.
Calories are necessary for health and provide the body with essential energy but consuming too much of calorie leads to weight gain. Did you know? If you could cut down on at least 500 calories per day, you could lose up to 454 grams per week, which means nearly 2 kg in a month1. Isn’t it wonderful!
And this is why, despite a variety of specific eating plans like low-carb or keto diets, majority of people adopt a low-calorie diet plan. Studies also confirm that reducing daily calorie intake is the most crucial factor for weight loss and the calorie deficit diet does the same2. Let’s discuss in detail about this diet.
A calorie deficit diet is a diet pattern where you consume fewer calories than your body’s requirement, which results in a shortfall of energy forcing your body to use stored fat for energy, which further leads to weight loss3. There are different terms for this diet pattern for e.g. calorie restricted diet, energy deficit diet, low calorie diet, very low calorie diet etc. While calorie reduction is the goal, an effective way is to ensure your diet is rich in fibre, as fibre-rich foods make you feel full for longer4.
The food we eat gets converted into energy or calories. Our body utilises these calories for normal functions like regulating body temperature, pumping of heart, breathing and also for physical activity. When the calories consumed are in excess to those used, they are stored in the body as fat, which leads to weight gain. With a calorie deficit diet, the intake of calories is lesser than the body’s requirement. Burning more calories than intake creates a negative energy balance, which causes the body to start utilising the stored fat as source of energy, thereby resulting in weight loss3. However, it is important to note that factors like age, sex, body composition and metabolism play an important role in how well calories get utilized by our body and hence they may have an impact on how well these diet’s work.
So basically, despite the confounding factors, to lose weight, the body needs to burn more calories than it consumes. And this can be achieved either by increasing the levels of physical activity (regular exercise) or following a calorie deficit diet or best, a combination of both3.
The most widely accepted healthy weight loss strategy involves maintaining a consistent daily calorie deficit of 500 to 750 calories2. This level of deficit typically leads to a healthy weight loss rate of about 2 kg per month, which is considered safe for most people1. However, this also depends upon personal needs, your metabolism and physical activity levels. As per calorie deficit diets, the daily caloric allowance ranges from about 1200 to 1500 calories for women and 1500 to 1800 calories for men for healthy weight loss5.
High calorie deficit such as more than 800 calories is usually not recommended for long-term as it can result in adverse health effects, including low energy, fatigue, decreased bone density, and nutrient deficiencies6,7.
Note: Before beginning any new diet, you should always consult your healthcare provider or a dietitian to understand the right calorie deficit requirement for you.
Following a calorie deficit diet is the basic step to lose weight. Along with weight loss this diet may offer some other benefits too such as:
A healthy eating pattern should focus on replacing high calorie foods with choices that are lower in calories and fat, but high in fibre and water to keep you full4.
First calculate how much your daily calorie intake should be with this diet. You can calculate this by using an online calculator and get to know the daily caloric requirement for your body to maintain your weight. From this value, you can deduct about 500 calories to achieve a calorie deficit level.
Design a diet plan that is rich in both essential nutrients and fibre. Prioritizing foods that are nutrient dense and high in fibre will help you feel full for longer without adding excess calories. Include a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk products and lean meats, poultry, fish, beans, eggs, and nuts. Modify recipes to reduce fat and calories. Choose grilled, broiled, or poached chicken or fish instead of fried4.
Include a combination of proteins, good fats and complex carbs in all your meals. Balance your diet by prioritizing nutrient rich foods and minimizing sources of unhealthy fats and sugars. For e.g. Use non-fat milk instead of whole milk, use plain low-fat yogurt or Greek yogurt instead of sour cream in recipes, replace butter with soft margarine that has no trans-fat. Review food content labels or using online resources to check the caloric value of everything you eat1,4.
Portion control means being more conscious on the amount of food you consume. For that skip seconds, that is, fill your plate at once and keep extras in the kitchen. If you still feel hungry, take a second helping of vegetables, fruit, or salad.
Serve one part of anything that you are going to eat in a bowl or a plate to avoid overeating directly from a bag or box1.
Note: This may vary based on individual’s metabolism and specific health conditions. It is always better to consult a nutritionist before starting a diet plan.
An individual on low-calorie diet can consume approximately 1000-1800 kcal per day2,5. The following sample plans can be a good start if you are looking to try out the calorie deficit diet9,10.
| Meal | Menu | Calorie |
| Breakfast | 0.5 cup (45g) cereals + 1 cup low fat milk or 175g yoghurt. | 275 kcal approximately |
| Lunch | 120g legumes + 1 cup rice (100g) + 1 cup mix vegetables, salad (cucumber, radish) | 520 kcal approximately |
| Snacks | 1 cup fruit salad (watermelon, papaya), 150g Greek Yoghurt or 20g roasted almonds/peanuts, 1 cup low sugar tea/coffee (can be divided and taken as morning and evening snacks) | 240 kcal approximately |
| Dinner | Vegetable soup with legumes (beans or peas)/cottage cheese OR vegetables 1 cup (broccoli or spinach) with a slice of wholegrain toast. | 220 kcal approximately |
| Total Calories | 1255 |
| Meal | Menu | Calorie |
| Breakfast | Omelette made of 2 egg whites and vegetables of choice, 50g diced ham + 1 slice toast. | 180 kcal approximately |
| Lunch | 120g lean meat/legumes + 1 cup rice + mixed vegetables bowl | 600 kcal approximately |
| Snacks | 20g snack bag of Popcorn or foxnuts, boiled egg, 1 cup low fat milk/tea/coffee (can be divided and taken as morning and evening snacks) | 210 kcal approximately |
| Dinner | 100g Fish (tuna or salmon) with 1 roti and salad (cucumber, tomato) or on a toast. | 300 kcal approximately |
| Total Calories | 1290 |
| Meal | Menu | Calorie |
| Breakfast | 100g baked beans, 1 slice wholegrain toast | 210 kcal approximately |
| Lunch | 0.5 cup cooked rice or pasta, 100g beans/chickpeas, Garden salad | 500 kcal approximately |
| Snacks | 50g nuts, 1 cup fruit salad, 2 wholegrain snack cracker, 1 cup herbal tea (can be divided and taken as morning and evening snacks) | 300 kcal approximately |
| Dinner | 1 small wholegrain roll, Tofu 80g, 1 cup steamed vegetable (carrot beans) | 220 kcal approximately |
| Total Calories | 1230 |
Please Note: Total calorie values may differ based on cooking methods and recipes.
Make up your mind on what all needs to be followed when you are starting with calorie deficit diet
Eat slowing and chew each bite properly so your brain gets signals of satiety and avoid overeating.
A calorie deficit diet is considered safe, provided it is followed properly and these common mistakes are avoided.
Tracking your weight loss journey will give you motivation to do a little better each day. There are different ways to track your weight loss:
Tracking can help you to evaluate on your progress, where you can see what is working well and which area needs to be a corrected.
Also Read: Thinking About the Pegan Diet? Here’s What You Should Know
The calorie deficit diet is a mostly supported and highly effective method for losing weight. By consistently consuming fewer calories than your body burns and by maintaining a safe deficit of about 500 calories daily, you can promote healthy fat loss, improve metabolic health, and establish better long-term eating habits. You can see a positive result if your diet is balanced, by focusing on nutrient dense foods, practicing strict portion control, staying hydrated, and avoiding common pitfalls like skipping protein or cutting calories too drastically. Combining dietary discipline with light physical activity and consistent tracking ensures both safe and sustainable results. Always consult a healthcare professional or dietitian before starting to ensure the plan is structured to your individual health needs.
Also Read: Fruit Diet: What Is It, Benefits, Side Effects & More
Prioritize nutrient-dense foods to maintain a balanced intake of all essential nutrients, even on diet. Make sure to have enough fibre because fibre can make you feel full. You can have fruits, vegetables, whole grains, lean meat, egg etc. Adopt some fat-free or low-fat cooking techniques like steaming veggies instead of stir fry, all these changes will help you to maintain a healthy calorie deficit diet4,19.
Once you have established your target calorie deficit (typically 500 -750 calories), the next step is to create a detailed daily meal plan encompassing breakfast, lunch, snacks, and dinner. You must consistently track your daily calorie intake to ensure you stay within your established limits. Throughout the day, remember to practice portion control and mindful eating to support your deficit goal1.
To determine your appropriate daily calorie intake, you must first figure out how many calories you need to maintain your current weight. For that multiply your current weight (in pounds) by 15 (this roughly translates to the number of calories per pound of body mass) e.g. your weight is 155 pounds, 155 multiply by 15 is 2325, this should be you daily calorie intake to maintain your current weight. To achieve the safe weight loss rate of 1 to 2 pounds per week, you should consume at least 500 calories fewer than your total weight maintenance calories daily. For instance, if you require 2,325 calories to maintain your weight, your new daily calorie target should be between 1,325 and 1,825. Online calculators are also available for this calculation20.
Yes, you can continue with light workout along with your diet. For best results with your calorie deficit diet, incorporating mild exercise, such as a brisk walk for 30 to 40 minutes, is highly beneficial1.
Yes, calorie deficit diet is considered to be safe if properly managed, specifically by prioritizing nutrient-rich foods to meet your body’s nutritional needs. Avoid the temptation to cut too many calories too quickly in an effort to lose weight rapidly. If you have any underlying health issues, make sure to consult your doctor before starting your diet plan1,4.
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.
