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November 9, 2021 By Megha Mahajan 1 Comment

Can’t Lose Weight? Try Intermittent Fasting!

intermittent fastingIt’s true that you can summit any mountain given you have the fortitude, mental strength and willpower. But more often than not, we come across weight loss struggles that no treadmill or fad diet in the world can solve. While you hack and plough your way through every routine your trainer throws at you with little or no results, your ideal weight seems that much farther from you. If you can’t lose weight, the answer doesn’t lie in pushing yourself to extremes. The answer, in fact, is quite simple. Two words: Intermittent Fasting!

What is Intermittent Fasting?

Intermittent fasting simply means fasting for 15-16 hours post your dinner before breaking the fast with breakfast. If you are currently fasting for 12 hours post-dinner, then gradually increase it to 13 hours the first week and then 14 for the following to reach up to 16 hours of fasting time.

If you feel hungry, wait it out. Drink a large glass of water and distract yourself with something non-food related. You can make this more effective for weight loss by keeping a gap of a minimum of 4 hours between each meal, ensuring you start each meal with protein-rich foods. So ideally, you can have a breakfast of nuts, fruits and cereals at 10am, followed by lunch at 2pm which includes beans/pulses with rice/roti and a fresh vegetable salad. You can opt for egg, meat or fish too. Dinner can be had around 6pm with a vegetable or chicken soup with bread sticks. 

How Does It Help You Lose Weight? 

When you follow Intermittent Fasting with a 4-4-16 hour gap, you give insulin time to leave your body. Without energy from food, the body turns to your fat cells and the free fatty acids stored inside them for energy resource.

How to Break the Fast?

Eating protein as the first part of your meal, followed by complex carbohydrates, and finally any simple carbs allows proper utilisation of insulin. Eating in this order will help you get back into your Fat-Burning Zone much more quickly enabling you to lose weight effectively. This means you can begin your breakfast with some soaked nuts to grab on to proteins. You can opt for dairy or eggs depending on your food preferences too. Then include complex carbohydrates with fresh fiber rich fruits or vegetables followed by breakfast cereals that tend to be loaded with simple carbohydrates. 

For optimal benefit, combine Intermittent Fasting with good quality sleep, proper stress management and moderate exercise routine. 

Have you tried Intermittent Fasting before? A word of caution, please consult your doctor, nutritionist or dietician before attempting it. If you found this article helpful, let us know in the comments below!

Need more help on your weight loss journey? Check out Healthy Reads or ask a GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

November 7, 2021 By GOQii 8 Comments

Burn Belly Fat With Proper Nutrition

nutrition to burn belly fatBelly fat! A large section of people in this world are obsessed with their body and more so belly fat. They might be pushing themselves with exercise or following a particular diet plan but are still unable to rid themselves of it. The reasons behind not being able to burn belly fat may be excessive use of sugar and fats. This in turn results in weight gain through development of fats around different parts of the body.

Among all body parts, belly is the most affected area. This is because of the fats. The belly grows quickly and leads to increased health problems. Studies have shown that the human body reacts to increased levels of sugar. Generally, 15 grams of sugar is recommended and not more than that. The question is, can a change in diet impact the belly and other body fats? Let’s explore!

6 Nutritional Tips To Help You Burn Belly Fat

  1. Reduce Sugar Intake: Reduction in our daily sugar intake should be at a recommended level of 15 grams. This is one of the most effective steps in reducing belly fat through nutrition. Excess of sugar intake is one of the biggest reasons for obesity and diabetes in the U.S.
  2. Avoid Processed Food: Consumption of processed food items is one of the sources of excessive sugar and fat intake. Try to prepare your food with your hands if you are aware of the ingredients which will be used. Carefully read ingredients used in processed food before you consume them.
  3. Reduce Bad Carbohydrates: Reduction of carbohydrates is another step to reduce belly fat without exercise. Particularly, avoid consuming fizzy drinks. This is one of the sources of high bad carbohydrates.
  4. Increase Intake of Fiber: Increased intake of fiber will constraint your need for carbohydrates. Having more of veggies and fruits will help you with good carbs and avoid the intake of bad carbs.
  5. Eat Raw Vegetables: Eating half cooked or raw vegetables helps you reduce your belly fat. Vegetables are the best solution to fiber requirement. During the day take healthy carbohydrates and at night eat a good meal consisting of proteins/fiber and less carbs.
  6. Know What to Eat: It is essential that you are aware of what you eat. For example, you can do some research about food items that have rich sources of fibre and healthy carbohydrates. You can then add them to your diet.

We hope this article on how to burn belly fat helps you! Remember that it will only work if you are disciplined and follow the routine religiously. Otherwise, no matter how hard you try, there won’t be any significant change for the better. For more on fat and weight loss, check out Healthy Reads or ask a GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 23, 2021 By Neha Kapoor 5 Comments

Rise From Calorie Counting To Be Your Own Dietitian

food pyramidDo you know the long kept “Secret of Diet”? Have you heard about it? In this article I would like to share it with you. It is a mantra to facilitate weight loss, regulate diabetes, hypertension and many such diseases taking good care of your immune system as well as vital organs. I am sure you must be familiar with these idioms i.e. “Food Pyramid” and “My plate”. If you are, I will be representing it from a different perspective. These are our main tools to plan a daily diet.

The Importance of Food Pyramid & My plate

The main idea behind the design of the food pyramid is to make our healthy eating experience much easier. When starting a new healthy diet, people need to know if they are consuming the right amount of the basic nutrients such as protein, fat, and carbohydrate, which is where the importance of the food pyramid and my plate comes in.

The food pyramid contains several sections of foods which are usually grouped according to their nutrient’s similarity. This actually helps you with a larger option to choose from. This way, you are not stuck to one particular food when there’s a whole world of options out there.

How To Use It? 

  1. Keeping this picture in front of you can help in making healthier choices with the number of servings you should ideally take in a day.
  2. Now next step is to understand My Plate which makes things pretty clear.

My Plate

The beauty of My Plate is in using a plate icon to “measure” the relative portion sizes of what you’re eating.

  • My Plate is a food icon that serves as a powerful reminder to make healthy food choices and to build a healthy plate at mealtimes.
  • It is a visual cue that identifies the five basic food groups that are: Fruits-20%, Vegetables-30%, Protein group-20%, and grains 30% and a bowl of dairy products.

What to Put on Your Plate?

  • Eating the My Plate way means filling half your plate with vegetables and fruits, adding slightly more veggies than fruits (Due to sugar content).
  • Go for a colourful mix. You’ll get plenty of nutrients that way.
  • You should fill the other half of your plate with lean protein and grains, using slightly more grain than protein. For instance, lean cuts of chicken and other meat, fish, beans and peas, tofu, eggs, nuts and seeds (use sparingly).
  • Whole grains should make up at least half of your grains. That means choosing brown rice instead of white rice, whole wheat flour or multigrain or millets instead refined flours for instance. If weight loss is a goal make grains 20%.
  • The My Plate icon also shows a glass of milk/ buttermilk near your “plate.” It’s a reminder to include dairy (mostly fat-free or low-fat) in your diet. A2 or organic milk is essentially chemical-free and healthier as the cows are fed grass or organically cultivated fodder. Calcium-fortified soy milk also counts.

Dietary Guidelines of My Plate

Making food choices for a healthy lifestyle can be as simple as using these tips. Use the ideas in this list to balance your calories (energy coming from food), to choose foods to eat more often, and to cut back on foods to eat less often.

  1. Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories (overeating). Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.
  2. Avoid oversized portions: Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take a part of your meal home.
  3. Foods to eat more often: Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health – including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
  4. Make half your plate salad and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add salad to meals.
  5. Switch to fat-free or low-fat (1%) milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
  6. Make half your grains whole grains: To eat more whole grains, substitute a whole-grain product for a refined product-such as eating whole wheat bread instead of white bread or brown rice instead of white rice, whole wheat flour or millets instead refined ones.
  7. Foods to eat less often: Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. Natural sugars like jaggery, honey, pure maple syrup are better choices.
  8. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labelled “low sodium,” ”reduced sodium,” or “no salt added.”
  9. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

Do give it a try and share your experience in the comments below. After getting familiar with this tool, we really don’t need any diet charts. Stick the pictures in your kitchen and plan any day meal without any hassle.

For more useful information on health, wellness and nutrition, check out Healthy Reads or get the right guidance directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

Stay home, stay safe, eat healthy and #BeTheForce 

May 3, 2021 By Aruna Bhatia Leave a Comment

What Should You Eat If You Get Infected By COVID-19?

What Should You Eat If You Get Infected By COVID-19?

We are going through a very tough time with everyday monster surges in COVID-19 cases all over the country, excluding a few districts. It almost seems like each and every household has one or more members down with this infection. Thankfully, we have a good number of people getting well too! Food plays a key role in any form of recovery. So which kind of food should a person infected with COVID-19 eat? 

A Balanced Diet Is Key To COVID-19 Recovery 

Each day, the combination of food should include: 

  • Whole Grains: Millets, oats, wheat, brown rice, white rice, all this as roti, khichdi, upama, Pulao, Daliya, Chilla etc. 
  • Proteins: Eggs, Lentils, Legumes, Dairy Products, Soy Products, can be taken as besan cheela, Dal Soup, Sprouts Chat, Moong dal Khichdi, Paneer Bhurji, Omelette, Dosa, chickpea bowl, rajma, etc.
  • Fats: Good fats have anti-inflammatory acids like omega 3 fatty acids. So include flax seeds oils, extra virgin olive oils and safflower oil. Good fats can also be added from almonds, avocado, laddu with a mix of nuts, white sesame seeds, kalonji, ajwain all roasted in desi ghee helps provide essential minerals like zinc and magnesium for fast recovery. 
  • Fiber: Fresh fruits and vegetables are great sources of dietary fibers, vitamins, minerals, and antioxidants. So try to include two fruits a day, along with 2-3 cups of vegetables. This requirement can be met by adding soups mashed vegetables and fruits as small mid meals.

Apart from these main macros, here are a few things you need to consider:  

  • 2-3 liters of water should be included daily as infections dehydrate the body. Infused water, coconut water, water with honey can help meet the requirement. 
  • Immunity boosters like a herbal concoction, turmeric milk, soups and broth should be included at least one or two times a day.
  • As far as possible, make sure that all fruits, vegetables are fresh and meals are home cooked. 
  • Always eat small and frequent meals as the body will not tolerate big meals at a time. 
  • Avoid alcohol as it is highly dehydrating and may inhibit your immune system.
  • Limit salt and sugar
  • Avoid packaged processed food. 

Given all the dietary guidelines, a question may still come up as to how to manage adequate calorie intake when the infection has robbed you of your taste buds and sense of smell.

  1. Try adding lemon juice or vinegar in food, soups and water. The flavor of acids from them comes through even when smell or taste is impaired. 
  2. Try going a bit heavy on spices like cinnamon, black pepper, cumin, garlic and ginger, which could add flavor back to food.   

To make things a bit more clear, here is a sample diet chart, although it will be more customized as per symptoms.  

  1. Early morning: 5 to 6 soaked almonds, two dates and lukewarm lemon cinnamon water or tulsi lemon honey water.
  2. Breakfast: Besan cheela or moong dal cheela or stuffed omelette sandwich or paneer paratha or idli sambar or vegetable uttapam with coconut chutney.
  3. Mid meal: Coconut water or any one fruit with one tsp mix seeds
  4. Lunch: Rice with dal and subzi or Ajwain roti with rajma and any green leafy vegetable
  5. Evening: Any herbal concoction (kadha or green tea) and chana/ sprouts/ sweet potato chat and any one fruit
  6. Pre dinner: mix veg soup or moong dal soup or chicken broth or boiled egg
  7. Dinner: Khichdi or vegetable daliya or oats cheela or oats with milk or Garlic roti with any dal and mixed veg 
  8. Post dinner: One cup milk with turmeric and pinch of black pepper

We hope this article helps you manage COVID-19 infection and recover quickly. For more information, check out Healthy Reads or tune in to LIVE sessions by exprts on GOQii Play. 

For more expert guidance, subscribe to GOQii or download the app here: https://goqiiapp.page.link/wssu 

#BeTheForce 

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