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Lose Body Fat by Changing What You Eat

lose body fat

There are many of us who lead demanding and hectic lifestyles which are marred with extensive working hours, early mornings and late nights. In fact, late-night shifts affect our eating patterns a lot!

Due to erratic working patterns, processed foods, instant food items and junk food are in trend as they are easy to carry and can be ordered or eaten anywhere! People don’t carry home food as much and always eat food at work in a hurry, knowing that they are gulping their food without chewing.

If we pay a little attention to what we are eating and how we are eating it, it makes a big difference. The statement, “Lose body fat by changing what you eat” holds true in this context.

Can You Lose Body Fat with Food?

First of all, you have to see the natural foods around you which have the capability to help you lose body fat. Try including some of the following option in your daily meals.

  1. Whole Grains: contain a good amount of fiber and as they are complex in nature, they release carbohydrates slowly in the body. They need energy from the body to breakdown and in turn, help you lose fat. So, include brown rice, whole wheat flour, rolled oats, Ragi, Jowar, and Bajra over refined flour like maida, suji and white rice.
  2. Pulses & Legumes: are an excellent source of fiber and vegetable protein. Protein gives you a feeling of satiety which stops you from overeating and decreases your total calorie intake resulting in fat loss. Choose whole pulses like white & black chana, cow pea, kidney bean, sprouts and have them in at least two meals.
  3. Vegetables & Fruits: are excellent sources of fiber and are low in calories. They require a lot of energy to breakdown and some fibers don’t digest in human bodies. They need to be excreted and absorb fat from the body while doing so, thereby reducing fat and cutting down total calorie intake. Have at least 2-3 servings of fruits & vegetables. Their way of cooking can be changed like sautéing, steaming, baking, shallow frying, or roasting instead of deep-frying.
  4. Healthy Fats: can be obtained through nuts, fish & seeds to improve omega 3 fatty acid which is anti-inflammatory and helps in controlling visceral fat accumulation. Cut down your intake of all types of visible fats such as butter, ghee, oils and avoid refined oils. Instead, use soybean oil, sesame oil, mustard & groundnut oil.
  5. Water: increases the metabolism of the body by flushing out toxins and cleansing the liver. The best part? It has zero calories. Drink at least 2-3 litres of water a day.
  6. Tea: Replacing your tea with green, turmeric or lemon tea and avoiding or minimizing visible intake of sugar [1tsp of sugar (5gm) = 20 calories] helps you lose weight.

Meal timings are also crucial in shedding extra fat. This is because the metabolism of the body slows down as the day progresses. That’s why late-night eaters are prone to weight gain. Low calorie and nutrient-dense food can be chosen by late eaters.

Chewing your food properly also increases the rate of absorption of nutrients and avoids extra accumulation of fat. Practicing mindful eating i.e. eating by paying attention and noticing each sip or bite, tasting your food, teaches you to control your hunger and actually helps in weight loss.

We hope these tips help you lose body fat. For more on how adjusting food habits can help you lose weight, ask a GOQii Coach for guidance by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Are There Any Winter Superfoods?

winter superfoods“Superfoods” are foods that have a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants. But, do winter superfoods really exist? 

Do Winter Superfoods Really Exist? 

Some winter foods do have a powerful impact but it’s your overall diet that really matters. Enriching your diet with nutrient-rich foods may help deal with issues such as joint problems, weight gain, constipation, dry skin and hair fall in winter and let you enjoy good immunity, good skin and overall good health. Let’s look at a few foods which may be considered as Winter Superfoods. 

  • Pearl Millet /Bajra: is a versatile food rich in fibre, magnesium, potassium and vitamin B. It promotes heart health, controls BP, muscle gain and helps you get dense, frizz-free hair with great volume. The high iron content plays a vital role in curing anaemia and can help to strengthen your bones as well. It is a heating grain, so it should be had in winters only. You can use Bajra to make malt, bhakri, ladoo, khichdi, cookies, uttapam, idli and dosa. 
  • Green Vegetables: Add green leafy vegetables to your meals to fight infections and boost immunity. These are excellent sources of fibre, folate and carotenoids, antioxidants, vitamins C and K and the minerals iron and calcium. Include palak, methi, sarson, pudina, moringa and green lasun to your diet. Green lasun boosts immunity and alleviates the burning sensation in hands and feet due to its anti-inflammatory properties. You can add them in rotis, dals, juices, soups and chutneys. 
  • Root Vegetables: Include all kinds of root vegetables in your diet, especially during the winter season. Sweet potatoes, broccoli, brussels sprouts, turnip and its leaves have antioxidant properties, vitamin C, are rich in beta carotene, fibre, vitamin A, and potassium. Regular consumption can help in curing constipation, improving immunity and reducing inflammation. Beets are also sources of anthocyanins, that have been linked to lower instances of heart disease, and nitrate – which improves the dilation of blood vessels. You can make soups, tikkis, sabzis or simply roast them. 
  • Seasonal Fruits: Citrus fruits are bursting with Vitamin C, fibre and antioxidants, making them ideal during winter. Citrus fruits like oranges, grapefruits, pomegranates, kiwi, guava, amla and lemons are also high in minerals and phytochemicals that help protect the body from infections and pathogens. They help in enhancing your immunity, reducing hair fall, improving skin and digestive health. Eat a fruit in the morning and the evening as a snack. If you find Amla too sour, consume it with a dash of salt and black pepper or in the form of instant powders.
  • Ghee: is an invaluable source of vitamins, minerals and healthy fats. It helps with joint lubrication, skin hydration and keeps the digestive system functioning well. It can help you boost immunity and prevent yourself from falling sick. Cook your meals in ghee or top your dal, rice, roti, etc. with it. 
  • Til/Sesame Seeds: are a good source of calcium, essential fatty acids, vitamin E and are good for bones, skin and hair. It helps you maintain body temperature and keeps you warm and energetic during winter. Add sesame seeds to your roti, chikki, gajak, ladoo and chutney.
  • Nuts: Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of polyphenols, fibre and good fats. Daily intake of almonds and walnuts lower bad cholesterol, control blood sugar levels and reduce inflammation. They are packed with antioxidants, vitamin E and magnesium. They’re also rich in omega 3 and have anti-inflammatory properties. We can have soaked nuts, add them in ladoos, chikkis, granola bars or simply have them as snacks. 
  • Turmeric: is known as a therapeutic superfood due to its anti-bacterial, anti-fungal and anti-inflammatory properties.Turmeric can help reduce inflammation and fight infections. Make the famous “Haldi Doodh” or a pickle with fresh turmeric.
  • Honey: is another energetic superfood to look upon for winters. You can use it as a substitute for sugar. Mix honey with your tea and sip it every morning to fight cold, sore throat and other infections.
  • Gond: keeps the body warm, protects against the cold, treats cardiovascular, chronic kidney diseases, lubricates the joints and strengthens the bones. It also helps one manage menstrual problems and combat gas issues. You can turn gond into ladoo or panjiri mixture i.e. a mix of gond, wheat flour, jaggery, ghee, nuts and cardamom.
  • Garlic: is a tasty herb that has high amounts of calcium, potassium as well as certain sulphuric compounds that are good for getting rid of infections. You can make chutneys, add it to soups and dals. You can also have crushed garlic with honey in the morning.

We hope these “Winter Superfoods” help you make a positive and healthy lifestyle change. For more on winter and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce 

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7 Reasons Why Pulses Are Good For You!

pulses

Pulses have always been an important part of the Indian diet, preferred for their nutritional content of protein, fiber, vitamins and minerals. There are hundreds of variety of pulses grown, some of the popular ones are – Lentils, Dry Beans, Cowpeas, Chickpea, Tur Dal, Black beans, kidney beans, etc. Moreover, they are very economical and easily available throughout the world.

If Pulse was an abbreviation, it would surely mean:

P – Protein Rich

U – Universally Distributed

L – Low Cost

S – Source of dietary fiber

E – Easily Available

They are often considered to be a poor man’s food because of their low cost and availability and are often neglected for more expensive alternates. While there is nothing wrong with exploring options, why should one ignore such a versatile and rich source of plant protein?

Reasons to Include Pulses in Your Diet

  1. Pulses are good for all age groups irrespective of whether it is fed to babies, a preschooler, an adolescent, an adult or the elderly! Pulses are good for everyone. In adolescents, it helps promote growth and development. In the elderly, it helps in maintaining and replacing the wear and tear of tissues.
  2. They are widely distributed, affordable and reachable for all income groups. Plus, they are heart healthy and a good source of vegetarian protein.
  3. They are low in saturated and trans fat, in essence, they help in lowering blood cholesterol, reduce blood pressure and maintain a healthy weight.
  4. Pulses have shown potential in helping to reduce the risk of chronic illnesses such as Diabetes, Cancer and Heart diseases.
  5. They are dried seeds that can be easily stored for a long time with proper care. Hence, reducing food wastage and loss.
  6. Red kidney beans are high in antioxidants and fight inflammation and boost metabolism.
  7. When Cereals are taken with Pulses, it improves the protein quality due to mutual supplementation. Cereals are high in Cysteine and methionine and pulses are high in lysine. 

These reasons are good enough for you to rush to your grocer and pack your kitchen with a variety of pulses! 

We hope this article helps you! Do leave your thoughts in the comments below! For more articles on nutrition, explore Healthy Reads or speak to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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5 Winter Salads You Need to Try Now!

winter salads

With winter at its peak, it is all about comfort food for most of us. Even people who limit their tea, coffee and sugar intake, don’t mind sipping on 1-2 extra cups. But this is how we tend to get through these chilly months. While the comfort food makes us feel good, it also makes us feel sluggish. The best way to bounce back is eating clean by filling our plates with more veggies. The sad truth though, is that we don’t find salads as appealing as we do during summer. To make things interesting, I have some nice warm winter salads to help you get the goodness of veggies in your meals and keep your belly satisfied.

1. Chickpea Salad

Ingredients

  • Dried chickpeas (kabuli chana) – ½ cup soaked overnight
  • Grated fresh turmeric – 2 tsp
  • Grated ginger – 2 tsp
  • Chopped green chili – 2 tsp
  • Chopped green coriander – 2-3 tbsp
  • Medium onion – 1 thinly sliced
  • Small amla – ½ finely chopped
  • Capsicum – ¼ cup finely chopped
  • Boiled potato – 1 cut in cubes
  • Tomato – 1 chopped
  • Roasted sesame seeds – 2 tsp
  • Ghee – 1 tsp
  • Jeera – ¼ tsp
  • Hing powder – 1 pinch
  • Sea salt to taste

Method: Put soaked chickpeas in a pressure cooker along with grated turmeric, salt to taste & ¾ cup water. Let it cook for 4-5 whistles till it gets soft. Meanwhile, you can chop your vegetables. Now heat a nonstick pan on high flame, add 1 tsp ghee, jeera & let it crackle. Then, add the hing & boiled potato on high heat till crisp from all sides. Now combine steaming hot chickpeas, veggies & all other ingredients in a bowl & enjoy!

 2. Sweet Potato and Beetroot Salad

Ingredients

  • Boiled sweet potatoes – 2
  • Boiled beetroot – 1 medium
  • Spring Onion – ¼ cup chopped
  • Extra virgin olive oil or Sesame oil – 1 tsp
  • Fresh coriander leaves – 2 tbsp
  • Green chilly – 1 finely chopped
  • Sesame seeds – 2 tsp
  • Roasted pumpkin seeds – 1 tbsp
  • Paneer cubes – 50 gm
  • Sea Salt to taste
  • Black pepper powder – ¼ tsp
  • Lemon juice – 1 tsp

Method: Heat a nonstick pan over medium flame and grill paneer cubes over it. Add sweet potato, beetroot cubes and stir on high heat for a minute. Put the grilled veggies and paneer in a big bowl. Add the olive oil, lemon juice, salt, black pepper and sesame seeds in a separate bowl and mix. Pour this mixture over the grilled veggies mixture. Now add chopped spring onions, green chilly & fresh coriander. Toss everything together and your sweet, tangy & crunchy salad is ready.

3. Sweet Corn Salad

Ingredients

  • Sweet corn – 1 cup
  • Chopped carrot – ¼ cup
  • Chopped capsicum – ¼ cup
  • Paneer – 100 gm
  • Chopped onion – ¼ cup
  • Roasted sunflower seeds – 2 tbsp
  • Sea Salt to taste
  • Lemon juice – 1 tbsp
  • Cayenne/black pepper powder – ¼ tsp
  • Freshly chopped coriander – 2 tbsp

Method: Boil sweet corn in a saucepan with some water. While your corn is boiling, grill your paneer in a nonstick pan. Strain water from corn and transfer it to a big bowl. Now add paneer, chopped veggies, lemon juice, salt & pepper & toss everything together. Enjoy a hot bowl of salad.

4. Kidney Beans Salad

Ingredients

  • Boiled kidney beans (Rajma) – 1 cup
  • Chopped red onion – ¼ cup
  • Spring onion greens – ¼ cup
  • Chopped tomatoes – ¼ cup
  • Grated radish – ¼ cup
  • Small amla – 1 finely chopped
  • Grated ginger – 1 tsp
  • Finely chopped garlic – 1 tsp
  • Sea salt to taste
  • Lemon juice – 1 tsp
  • Chopped green chilly – 1-2 tsp
  • Freshly chopped coriander – 2 tbsp

Method: Add boiled rajma while it is still hot (or reheat if boiled in advance) in a big bowl. Now add veggies, herbs, spices and mix everything together. Your protein rich salad is ready!

5. Fruity Nutty Salad

Ingredients:

  • Pomegranate seeds – ½ cup
  • Orange, Kiwi, Apple – 1 each
  • Slivered Almonds – 7-8
  • Walnuts – 4 chopped
  • Roasted watermelon seeds – 1 tbsp
  • Rock salt – 1 pinch
  • Cayenne pepper – 1 pinch

Method: Peel the orange & cut into slices. Divide each slice in half. Cut the apple and kiwi into cubes. Combine all fruits in a bowl, sprinkle some salt, cayenne pepper and toss lightly (as vigorous tossing may let the juice of the fruits ooze out). Sprinkle nuts and watermelon seeds over your salad. It’s now ready to eat.

Highlights of the Winter Salads

  • Most of these salads contain carbs, protein and good fats in the right proportions. Hence, they are great options for a snack or a healthy and light dinner.
  • These winter salads are a good mix of warm and cold ingredients which don’t let you use winter as an excuse to skip salads.
  • The ingredients in these salads keep you warm and improve your immunity during winter.
  • They work as a great detox post the holiday binge as well

We hope you try these salads out! Your reviews are most welcome in the comment section below. If you tried any of these recipes, share a pic with us on your social media channels and tag GOQii! 

For more healthy recipes, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce!

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