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10 Lifestyle Changes for Fat Loss and Healthy Living

healthy-living

  • Choose and learn to like healthy food options: Many people who aim to lose fat and live a healthy life go on crash diets or have boiled meals thinking that their only way to achieve their goal is to eat bland food. It’s just a myth that “healthy” foods are not very appetizing. There are many recipes which are very healthy and also very delicious. The best way to start a healthy living is to do some research and make a list of some healthy recipes that are low in processed ingredients and are appetizing.
  • Always start your day with a nutritious breakfast: Breakfast is the most important meal of the day. After a long gap of 6-7 hours of sleep, our body needs the fuel (calories) to get our metabolism going and give us the sustained energy throughout the day. Breakfast should be a combination of quality carbohydrates, proteins and fats.
  • Mid- meal snacking: If you have the habit of snacking between meals during the day, select healthy snacking options. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals. Avoid having snacks made out of refined flour, refined sugar and deep fried snacks.
  • Eat at regular intervals: Missing meals and eating after long gaps is a big no-no! A log gap between two meals switches our body to “starvation mode”. While in starvation mode, the BMR of the body reduces drastically to save energy. This environment in the body makes it very difficult to lose fat. Having meals at regular intervals keeps the BMR on the higher side and helps a lot in giving effective fat loss. It also avoids one from binge eating.
  • Opt for whole foods: Whole foods include whole grains and products made out of whole grains, fruits and vegetables. These foods are rich in Fibre, do not spike blood sugar levels and fill the stomach. They give satiety for a long period of time without adding on unnecessary calories. Fibrous foods are heavy to digest, increase the BMR of the body and hence give effective fat loss. Enjoying an occasional treat sometimes is fine, but, make it a habit to eat more whole foods.
  • Load your plate with salads and soups: Water-rich vegetables like cucumbers, gourds, tomatoes etc. gives satiety and avoids consumption of too many calories. Soups are also very water-rich foods but, choose clear soups over creamy soups. Having water-rich foods does not mean that one needs to ignore the good old water!
  • Practice mindful eating: It is very important that we concentrate on the food we eat and enjoy it. Mind and body connection is very powerful. Never eat sitting in front of a TV, while working on gadgets, when angry, depressed or tensed. In such times we tend to eat more and add on unnecessary calories. Chew the food well; it improves the process of digestion. Portion control is very important; it prevents adding on unnecessary calories. Also, guilt-eating is bad! Giving self an occasional treat will cut too much temptation and avoid binge eating.
  • Avoid stocking tempting foods at home: Never stock at home tempting, unhealthy foods like biscuits, cookies, cream crackers, chips, ice-creams, milk chocolates and deep fried snacks because, if you don’t have these in the house, you won’t be tempted to eat them.
  • Avoid “white” or “refined” foods: Foods made out of refined flour and refined sugars are of “low benefit and high risk”! They tend to increase the blood sugar levels drastically causing fat gain and diabetes. They also rob the body of certain vitamins. Refined foods are very low in fibre content and cause digestive disorders like hyperacidity, constipation, haemorrhoids, anal fissures etc.
  • Drink plenty of water throughout the day: Water is the best fat burner. 70% of our body is made up of water. Water acts as a catalyst, a reactant and a solvent in almost all the biochemical reactions taking place in the body. This keeps the body functions going on and helps in keeping the BMR on the higher side thus, giving effective fat loss. People believe that water should be had only when thirsty but that is not true. Thirst is, actually, a late indicator of dehydration. It’s best to drink water before feeling thirsty. Our mind sometimes registers thirst as hunger. At such times, instead of eating something just drink a big glass of water. Water acts as a medium through which toxins produced in the body are flushed out. Water enhances the production of new blood cells and muscle cells. Drinking good amounts of water also prevents digestive tract ailments such as hyperacidity, constipation, haemorrhoids, etc.

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Fat Burning Foods

fat burning foods

In my previous blog, you read about 5 easy ways to cut down on fat. When we are talking about burning that extra fat from our body, we need to take care of our food too. Let’s understand what are these fat burning foods?

I have chosen some fat burning foods that we use in our daily routine but, unaware of its impact on our health.

When we talk about fat burning food, the first thing that comes to mind is Green Tea.

#GreenTea is packed with antioxidants but, did you also know that it can help you shed the fat? It’s the Catechins-(a type of an antioxidant which found in tea). These are a part of green tea that gets your body to switch over to burning more calories, as well as fat. Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. It temporarily speeds metabolism after sipping it. To get the most benefit of it, you may need to drink green tea 2-3 cups per day.

#Bulletproof Coffee-I am sure you will love this one. Your favorite beverage may actually help rev the metabolism and help you lose weight. Try to have a cuppa coffee first thing in the morning but, try this new and healthier version of the coffee-‘the bulletproof coffee’. For this coffee cut out the sugar and cream and add 1tsp of virgin coconut oil or our very own desi-ghee or unsalted butter and get your daily dose of MCT’-(Medium chain triglycerides, it’s a type of fatty acids. It helps in food absorption, decreases body fat and increases lean muscle mass), the good fats which helps you in reducing cholesterol, controlling hunger pangs and helps in fat burning.

#Egg whites : One of the best source of protein. It is also known to be rich in branched-chain amino acids, which keep your metabolism boosted for several hours.

#Chicken, Lean meat and Fish- Excellent source of protein, they help us pump up our muscles. More the muscles in body, higher is the metabolism and higher is fat burning. Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion. They are also rich in Iron. Iron deficiencies often make our metabolism sluggish refraining from fat burning. Grab on these protein-iron rich combo foods at least twice a week. Skinless chicken breast is a great choice. Lean meats are full of protein and less fats. Then there are fishes that are rich in omega-3 fats, proteins and iron- look out for salmon, herring and other fatty fishes.

#Fiber– High fiber foods tend to be less “energy dense,” which means they have fewer calories for the same volume of food. Most of the fiber rich foods have the thermogenic affect which increases energy expenditure by stimulating the sympathetic nervous system to cause enhanced metabolic activity. When metabolic rate enhances, fats breakdown rapidly. Example, Fruits, green leafy veggies like spinach, Whole wheat, nuts, beans, oats, etc

As I have mentioned in my earlier blogs, that I have been on a healthier side. So, to cut down the extra fat from the body,I have increased the fiber intake in my meals. Most of us begin their day with oats and even I did the same. I started having oats in my breakfast. Oats are a fiber-rich whole-grain. Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods. To make it healthier, I started adding nuts in it. They’re high in protein, fiber, and heart-healthy fats. The combination of oats and nuts were so impactful that it helps me blow up the fats.

Nuts are an excellent way to curb hunger between meals. They’re also rich in calories, so limit your portions. So, you can have handful nuts in a whole day. If you don’t like eating nuts for snacks, chop them and sprinkle over main dishes or side items. You’ll still get the good fats, they bring, and they help to flavor up the meal.

Similarly, the other raw vegetables make for an outstanding snack. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories. When you’re in the mood for chips and dip, replace the chips with raw veggies. Another way to fill up before a meal is by eating salad. Make your salad interesting by adding a variety of fruits and vegetables or pomegranate, corn. Be careful about dressing, which can add a lot of fat building foods.

Water: For all the above listed foods, water is the most wanted nutrient. Without sufficient water intake, your body goes into dehydration and we very well know “Dehydrated body almost kills your metabolism”. 3 liters of water every day is ideal. Also to digest of the above listed foods and get the maximum benefit of them, water is required. While reading this article too, grasp a glass of cold water, which forces your body to use more calories to warm it up.

There are many other foods which you can add to your daily routine which can help you to burn fats like berries, especially blueberries, chilli peppers, grapefruit, olive oil, Enova oils (soy or canola), whole grains, beans and legumes, low fat dairy products, yogurt, flax seeds, etc.

So let’s start adding these foods in our daily routine and start en-kindling the fat.

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Low fat, low carb, or Mediterranean: which diet is right for you?

digestive-enzymes-consideration-for-your-health

Losing weight sometimes takes experimentation. If you give a diet your best shot and it does not work long term, may be it was not the right one for you, your metabolism, or your situation.Genes, families, your environment – even your friends – influence how, why, what and how much you eat, so don’t get too discouraged or beat yourself up because a diet that “worked for everybody” didn’t pay off for you. Try another, keeping in mind that almost any diet will help you shed pounds – at least for a short time.

Here is a look at three common diet approaches.

  1. Low fat: does not taste Great… and is less filling

Once the main strategy for losing weight, low fat diets were shoved aside by low-carb frenzy. But, healthy fats can actually promote weight loss, and some fats are good for the heart; eliminating them from the diet can cause problems.

Since fat contains nine calories per gram while carbohydrates contain four, you can theoretically eat more without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. Still such a diet tends to be less filling and flavourful than other diets, which lessens its long-term appeal. And, if the carbs you eat in place of fat are highly processed and rapidly digested, you may be sabotaging your weight loss plan.

  1. Low carbohydrate: Quick weight loss but long-term safety questions

Eating carbohydrates – especially highly processed ones like white bread and white rice quickly boosts blood sugar, which triggers an outpouring of insulin from the pancreas. The surge of insulin can rapidly drop blood sugar, causing hunger. Low-carb proponents claim that people who eat a lot of carbohydrates take in an extra calories and gain weight. Limiting carbs in favour of protein and fat is suppose to prevent the insulin surge and make you feel full longer.

To make up for the lack of carbohydrates in the diet, the body mobilises its own carbohydrates stores from liver and muscle tissue. In the process the body also mobilises water, meaning that the pounds shed are water weight. The result is rapid weight loss but, after a few months, weight loss tends to slow and reverse, just as happens with other diets.

The American Heart Association cautions people against following the Atkins diet because it is too high in saturated fat and proteins, which can be hard on heart, kidneys and bones. The lack of carb rich fruits and vegetables is also worrisome, because eating these foods tends to lower the risk of stroke, dementia and certain cancers. Most experts believe that the south beach and the less restrictive low-carbohydrate diet offer a more reasonable approach.

  1. Mediterranean style: Healthy fats and carbs with a big side of fruits and vegetables

Good fats are the monounsaturated fats found in olive oil and other oils like Coconut oil etc,and the polyunsaturated fats found in fish, Canola oil, walnuts and other foods.(Saturated fats and trans fats are the bad guys.) Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in the Mediterranean-style diet comes from unrefined, fiber-rich sources like whole wheat and beans. These diets are also rich in fruits and vegetables, nuts,seeds and fish with only modest amount of meat and cheese.

People living in the Mediterranean countries have a lower-than-expected rate of heart disease. But the traditional lifestyle in the region also includes lot of physical activity, regular meal patterns, wine, and a good social support. It is hard to know what relative role these different factors play – but there is growing evidence that, in and of itself the diet can reduce cardiovascular risk and the development of Diabetes.

MAKE YOUR OWN

A good diet should provide plenty of choices, relatively few restrictions, and no longer grocery lists of sometimes expensive special foods. It should be good for your heart, bones, brain and colon as it is for your waistline. And, it should be something you sustain for years. Such a diet will not give you a quick fix. But, they can offer you something better- a lifetime of savoury, healthy choices that will be good for all of you, not just a part of you.

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‘Do not blame the fats for what the carbohydrate did!’

carbohydrate-foods

More than calculating calories it’s imperative to count the composition of each meal with respect to carbohydrates, proteins and fats. Let us Centre our attention on carbohydrates. India is a carbohydrate rich country but, carbohydrate over time is not doing much good to us. All our concerns lie with consuming excess carbohydrate. Carbohydrate (Sugars & Starches) forms a greater proportion of our diet and hence there is manifestation of carbohydrate toxicity which in turn is leading us on the road to impaired insulin levels, weight gain, hormonal imbalance & cardiovascular diseases.

Carbohydrates, like any other nutrient are beneficial only if consumed in the right proportion. The right amount of carbohydrate for most Indians is about 55-60% of total calories with emphasis on complex variety as against 70-72% being consumed at present.  Much of the benefits attributed to carbohydrate foods come from slow digesting, complex variety. They are high in fibre, low in fat and a good source of vitamins hence a crucial part of diet.

Balancing carbohydrate intake is central for managing our diet. So how do we know if we are having the right proportion?

  • Firstly, we need to distribute carbohydrate in our main meals plus in our snacking hours. Piling up carbohydrates during main meals and skipping it at snacks creates a problem.
  • Ditch the wheatflour in chapatti and white rice in main meals atleast thrice a week, try variety of complex carbohydrates such as

Sorghum (Jowar), Pearl Millet (Bajra), Ragi or Red Millet (Nachni), Corn or Maize, Quinoa, Oats, Barley, Semolina(Rava), broken wheat and brown rice. These taste great in our age old recipes such as Sorghum bread, Mix flour cutlets, Ragi or Red Millet Porridge, Mix Flour breads, Brown Rice steamed Idlis, Semolina Pancake, Corn bread, Pearl millet roasted crispy breads!!

  • Avoid refined carbohydrates like Bread (sandwiches), Maida(is a finely milled refined and bleached, closely resembling Cake Flour (Biscuits, Bakery Items, Noodles, Fried Breads (Puri, Bhatura, Naan), Pasta, White Sauce), Sugar (White Sugar, Brown Sugar, Honey, Soft Drinks, Energy Drinks, Sugar Containing Breakfast Cereals, Sweets, Chocolates).
  • Simple carbohydrate such as Fresh fruits are great but avoid fruit juices, 1 glass fruit juice has triple the amount of carbohydrate!
  • Please do not consider Potato, Sweet Potato, Yam (Suran), Colocasia (Arvi) as vegetable, consider it in a carbohydrate rich cereal group. Limit adding of these in vegetables – we love potato mixed with all possible vegetables and even cereals.
  • Do not get tricked with Wheatflour written on food products, Wheatflour is essentially Maida(is a finely milled refined and bleached, closely resembling Cake Flour). Choose food products that have atleast 75% whole wheat flour (WHOLE word is important)! (Oops, do check your brown breads ;))
  • Do not eliminate carbohydrate from your diet just to have a temporary goal satisfaction. Balance is important. It is not the carbohydrate that is immoral but our very low intake of protein and wrong fats, so be smart and choose your foods wisely.

•          Lastly do not eat carb alone – couple 1 serving carb with 1 serving protein & 1 serving vegetables.

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