GOQii

Blog

Search Results for: diabetes

By Leave a Comment

YOUR FOOD GUIDE – Small food changes can make your journey with USEMA smooth and successful.

How USEMA works and why diet matters?

USEMA contains semaglutide, a GLP-1 receptor agonist used to manage type 2 diabetes with obesity.

  • It works by mimicking a natural hormone (GLP-1) in the body that helps control blood sugar levels.
  • It reduces appetite and helps you feel full sooner, which supports healthy weight loss.
  • This also contributes to better metabolic control.
  • Because GLP-1 RA therapy can change how much and how often you eat, proper nutrition becomes important during treatment.

USEMA helps you:

  • Feel full faster
  • Feel full with smaller food portions
  • Stay full for longer time
  • Reduce hunger and cravings
  • Control blood sugar levels

Why nutrition matters when you are on USEMA

When you begin to feel full more quickly and stay satisfied for longer, it’s natural to eat less than you did before and in smaller portions. If these meals are not balanced nutritionally, you may not get all the nutrients you need.

This may lead to:

This may lead to

Smart habits to get the best results with USEMA

 

What is a healthy plate?

Healthy plate is a simple and practical way to plan meals that supports your overall health, energy levels, and better blood sugar control. Instead of focusing on strict calorie counting, it focuses on a well-balanced diet with the right proportions of different types of food.

Meal tips when on USEMA : (Do’s and Don’ts)

Do’s Don’ts
Consume well-balanced meals at regular intervals. Avoid fried, oily, and very spicy foods.
Drink adequate water throughout the day. Limit alcohol intake.
Limit consumption of processed foods. Avoid eating fruit with lunch or dinner.
Eat slowly and chew food thoroughly. Avoid lying down immediately after meals.
Choose fruit as a mid-morning or evening snack. Avoid heavy exercise immediately after meals.
Keep a record of your food and water intake. Do not eat in a hurry.
Choose healthier cooking methods like steaming, stir-frying, or baking rather than frying.

Importance of nutrition to protect muscle and bone health during weight loss

Protect muscle during weight loss

When you lose weight, your body loses not only fat but also some muscle mass. Muscle loss can account for about 10–25% of total weight loss. This is a natural change in the body, but it can be minimized by eating enough protein by staying physcially active and strength training.

You may have a higher risk of muscle loss if you:

  •  have inadequate protein intake
  •  are older in age
  •  are a post-menopausal woman
  •  do not perform strength or resistance exercises regularly

To protect your muscles and improve strength:

  • Eat adequate protein (about 60–75 g/day or up to 1.5 g/kg body weight per day).
  • Include high-quality protein sources such as soy products, pulses, dals, sprouts, and dairy for vegetarian options, and eggs, chicken, and fish for non-vegetarian options.
  • Include strength or resistance exercises regularly to maintain muscle mass.

Protecting bone health during weight loss

Rapid and significant weight loss (around 14% or more within 3–4 months) may also lead to some bone loss, especially in women and older adults.

Bone loss during weight reduction may depend on:

  •  How quickly you lose weight
  •  Your protein intake
  •  Your level of physical activity
  •  Your starting body weight

Loss of bone density can increase the risk of fractures and affect long-term bone health.

To keep your bones strong:

  • Ensure adequate protein intake.
  • Include nutrients important for bone health, such as calcium and vitamin D.
  • Stay physically active, especially with weight-bearing and strength exercises.

Healthy dining-out tips

Socialising and eating away from home are part of everyday life. With a few mindful choices and portion control, you can enjoy dining out occasionally. The following tips can help you make healthier and more comfortable choices while eating out.

#BeTheForce

References:

  1. Collins L, Costello RA. Glucagon-like peptide-1 receptor agonists. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.
  2. Mozaffarian D, Agarwal M, Aggarwal M, et Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503. doi:10.1002/oby.24336
  3. Almandoz JP, Wadden TA, Tewksbury C, et Nutritional considerations with antiobesity medications. Obesity (Silver Spring). 2024;32(9):1613-1631. doi:10.1002/oby.24067
  4. van der Klaauw AA, Keogh JM, Henning E, et al. High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring). 2013;21(8):1602-1607. doi:10.1002/oby.20154
  5. Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW. The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring). 2010;18(9):1725-1732. doi:10.1038/oby.2010.45
  6. Bodnaruc, M., Prud’homme, D., Blanchet, R. et al. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond) 13, 92 (2016). https://doi.org/10.1186/s12986-016-0153-3
  7. How to Activate GLP-1 Ohio State University. (2025 July 1). Accessed February 21, 2026.
  8. Joslin Diabetes Healthy Plate Method. Joslin Diabetes Center. Accessed December 29, 2025.
  9. Gentinetta S, Sottotetti F, Manuelli M, Cena H. Dietary Recommendations for the Management of Gastrointestinal Symptoms in Patients Treated with GLP-1 Receptor Agonist. Diabetes Metab Syndr 2024;17:4817-4824. Published 2024 Dec 19. doi:10.2147/DMSO.S494919
  10. Pamela Kushner, Carlos Campos, Aaron King, Davida Kruger, Javier Morales; Clinician Guidance on the Benefits of Healthy Nutrition and Increased Physical Activity for People With Type 2 Diabetes Following Glucagon-Like Peptide 1 Receptor Agonist Initiation. Clin Diabetes 15 December 2025; 43 (5): 681–695
  11. Figueiredo VC. Revisiting the roles of protein synthesis during skeletal muscle hypertrophy induced by Am J Physiol Regul Integr Comp Physiol. 2019;317(5):R709-R718. doi:10.1152/ajpregu.00162.2019
  12. American Diabetes Association. What can I eat? Healthy eating away from home (WCIE Participant Guide, Class               3)

.https://professional.diabetes.org/sites/default/files/media/wcie_participant_guide_class_3_lr.pdf

Disclaimer: The information provided herein is prepared based on articles provided under reference and reviewed by a qualied dietitian intended for bringing general awareness and are/is not intended to replace professional medical advice. Seek advice from the qualied health care professional before adopting the suggestions or if you have a doubt regarding your health condition. USV Private Ltd., (“USV”) disclaims all liabilities or damages arising directly or indirectly from the advisory services. Copying, circulation and distribution of this content is strictly prohibited.

By Leave a Comment

Power Up Your Mornings: Easy Low-Carb Breakfast Recipes

Breakfast is one of the most important meals of the day—it sets the tone for your energy levels, focus, and overall well-being. If you’re following a low-carb lifestyle, you don’t have to miss out on delicious and satisfying breakfasts.

Whether you prefer something savoury, slightly sweet, or protein-packed, these low-carb breakfast ideas will keep you feeling full and energised without causing a blood sugar spike.

Each recipe is diabetes-friendly, high in healthy fats, protein, and fibre, and perfect for meal prepping or making fresh in the morning.

1. Spinach & Feta Crustless Quiche

This fluffy, protein-rich quiche is packed with iron-rich spinach and calcium-loaded feta cheese, making it a balanced and delicious way to start your day.

Ingredients

  • 6 large eggs
  • 1 cup spinach, chopped
  • ½ cup feta cheese, crumbled
  • ¼ cup milk or heavy cream
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 350° F (175°C) and grease a pie dish or muffin tin with olive oil.
  2. In a large bowl, whisk together the eggs, milk or heavy cream, salt, and pepper until smooth.
  3. Fold in the chopped spinach and feta cheese.
  4. Pour the mixture into the prepared dish and spread evenly.
  5. Bake for 25–30 minutes until set and golden brown on top.
  6. Let it cool for 5 minutes, then slice and serve.

2. Coconut Flour Pancakes with Berries

Love pancakes? You don’t have to give them up! These low-carb, gluten-free pancakes are high in fibre and protein, making them a fantastic choice for a healthy morning.

Ingredients

  • 4 eggs
  • ¼ cup coconut flour
  • ¼ cup unsweetened almond milk
  • 1 tsp vanilla extract
  • ½ tsp baking powder
  • Fresh Berries for topping

Instructions

  1. Whisk together the eggs, coconut flour, almond milk, vanilla extract, and baking powder in a bowl until smooth.
  2. Let the batter rest for 3–5 minutes to thicken.
  3. Heat a non-stick skillet over medium heat and lightly grease it.
  4. Pour small portions of batter onto the skillet to form pancakes.
  5. Cook until bubbles appear, then flip and cook for another 1–2 minutes until golden brown.
  6. Serve warm with fresh berries on top.

Avocado & Bacon Breakfast Bowl

This creamy, nutrient-rich breakfast is packed with healthy fats, protein, and fibre, making it a perfectly satisfying low-carb meal.

Ingredients

  • 2 ripe avocados, halved and pitted
  • 4 slices bacon, cooked and crumbled
  • 4 eggs
  • Salt and pepper to taste
  • Chopped parsley (for garnish)

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Scoop out a small amount from each avocado half to make space for the eggs.
  3. Place the avocados in a baking dish to keep them steady.
  4. Crack an egg into each avocado half.
  5. Season with salt and pepper.
  6. Bake for 15–20 minutes until the eggs are set or to your desired doneness.
  7. Remove from the oven, sprinkle with crispy bacon and parsley, and serve.

With these three delicious low-carb breakfasts, you can kickstart your day feeling full, energised, and ready to go. Whether you’re meal-prepping or making something fresh, these recipes will keep you on track with a diabetes-friendly or low-carb lifestyle.

Which one will you try first? Let us know in the comments below!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By 2 Comments

5 Easy Ways to Make Eating Healthy!

eating healthyLet’s face it! We all struggle to eat healthy sometimes and after a while, we turn to fad diets or some “miracle food” to help us ease the guilt of having eaten something unhealthy. While a lot of information is available on the internet about eating healthy, it also causes a lot of confusion as most of the content isn’t authentic and could do more harm than good. So what exactly is Eating Healthy comprised of?

Tips to Eating Healthy

To simplify what eating healthy should consist of, we’re sharing some simple tips which will help you eat healthy, clean and provide you with all the nutrients you need!

  1. Consume Whole Foods: Whole foods are foods that are unprocessed and unrefined, or processed or refined as minimum as possible to retain their nutritional value. They have a lot of fibre, good fats, no added sugar or bad fats or salt. A few examples for whole grains are whole wheat, barley, quinoa, beans, legumes and nuts, seeds, fruits, and vegetables.
  2. Go for Healthy Snacking: Healthy snacking is very important to keep energy constant throughout the day, to decrease hunger pangs and keep one away from overeating during the next meal. Healthy snacking, as per the options suggested, also refrains one from having junk foods which are high in sugars and fats that can lead to various metabolic disorders in the body like diabetes, heart ailments etc. Some healthy foods that can be included are fruits, nuts and seeds, roasted chana, peanuts, coconut water, buttermilk, lemon water, and whole wheat/multigrain sandwich with no butter or cheese.
  3. Never Skip Meals: Always make sure to have meals on time to regulate the metabolic rate of the body and keep hunger pangs away. It also keeps you energized. Hence, a 5 meal pattern should be followed i.e. breakfast, mid meal, lunch, mid meal and dinner. Ideally, try and have meals in intervals of 2-3 hours.
  4. Eat Mindfully: Whenever having a meal, try to enjoy every bite, eating slowly while savouring the taste. It takes about 20 minutes for the brain to realize that the stomach is full. If we eat a lot of food at one time and totally stuff the belly, it leads to digestion issues in the future.
  5. Go for Baked or Roasted Foods When Eating Out: During grilling or frying, several harmful compounds like Polycyclic Aromatic Hydrocarbons (PAHs), Advanced Glycation End Products (AGEs) and Heterocyclic Amines (HCAs) are formed. These compounds have been linked to diseases like cancer and heart ailments. So avoid grilled or fried foods and go for baked and roasted!

Sometimes we set ambitious healthy eating goals and get overwhelmed by it. Eating healthy is certainly not about being perfect. So, take small steps by adding the habits discussed above to your current diet regime and work towards a healthier you!

We hope this article helps. If you want diet plans or want to understand more facets of eating healthy, ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

Do leave your thoughts in the comments below!

#BeTheForce

By 1 Comment

How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]