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5 Super Slimming Smoothie Recipes

super slimming smoothie

Have you gone to unfathomable lengths to shed those extra kilos from your body? At one point, even I did the same. I, in fact, tried everything but still hit a plateau even after following a strict exercise regime and eating healthy. To combat the plateau, I switched to smoothies for breakfast instead of what I ate normally. I made the best use of veggies, fruits, nuts and seeds stored in my fridge. That’s how my super slimming smoothie recipes came into existence!

Needless to say, they delivered results. Apart from that, these super slimming smoothie recipes are palatable, take less time to prepare, look tempting and are really nutritious!

Let’s take a look at them!

1. Sapodila (Chiku), Chia Seeds and Almond Milk Smoothie

Ingredients:

  • Sapodillas: 3 – 4
  • Chia Seeds: 1-2 tbsp  
  • Almond milk: ½ cup
  • Almond flakes: 1 tbsp

How to Prepare:

  1. Wash the Sapodillas. Peel, remove the seeds and chop them roughly
  2. Put the chopped sapodillas into the blender and add almond milk.
  3. Blend into a smooth paste and pour it in a glass
  4. Add Chia seeds and stir well
  5. Top it up with Almond flakes before drinking.

2. Celery, Pear and Apple Cider Vinegar (ACV) Smoothie

Ingredients:

  • Chopped Celery: 1 cup
  • Chopped Pear: 1 cup
  • ACV: 1 tsp
  • Himalayan Salt: 1 Pinch

How to Prepare:

  1. Put the chopped celery and pear in the blender, blend it well and pour in a glass.
  2. Add 1 teaspoon of Apple Cider Vinegar and a pinch of Himalayan salt and blend again for a few seconds.
  3. Stir well before drinking.

3. Blueberry, Oats and Pumpkin Seeds Smoothie

Ingredients:

  • Blueberries: ½ cup
  • Oats: ¼ cup
  • Pumpkin Seeds: 2 tbsp
  • Low Fat Milk: 1-2 cups

How to Prepare:

  1. Blend the blueberries, oats, pumpkin seeds and milk together in one go.
  2. Pour the contents in a glass and enjoy.

 4. Banana, Almond and Dark Chocolate Smoothie

Ingredients:

  • Sliced Banana: 1 Cup
  • Almonds: 8
  • Grated Dark Chocolate (80% cocoa): 4 tbsp
  • Chilled Low Fat Milk: ½ cup

How to Prepare:

  1. Toss the sliced bananas, almonds, grated chocolate and chilled milk into the blender and give it a spin.
  2. Pour the smoothie in a glass and enjoy!

 5. Purple Smoothie

Ingredients:

  • Jamun (Black Plum) Pulp: 1 cup
  • Curd: ½ cup
  • Soaked Chia Seeds: 1 tsp
  • Organic Honey: 1 tbsp

How to Prepare:

  1. Pour the Jamun pulp and curd in the mixer and blend well.
  2. Add the organic honey to the above mixture along with the entire contents of the soaked chia seeds with water and blend well.
  3. Pour the smoothie in a glass and drink it.

These are a few of the super slimming smoothie recipes for weight loss. If you’re looking for something uniquely nutritious, this is it! So hit the kitchen and go super healthy! Do share your experience in the comments below.

For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

To get more advice on recipes, nutrition, weight loss and diet tips, subscribe to GOQii’s Personalised Health Coaching here.

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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 Personalised Health Coaching here.

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Types of Fat and Fat Composition

fat composition“I can’t lose weight no matter how hard I try!” – this sentence is pretty common, isn’t it? Ever wondered why? The answer lies in the extra fat deposition on our bones and organs which become an obstacle for our weight loss journey. The key to slimming down is understanding that fat loss is more important than weight loss. Let’s study about how we gain fat and fat composition in detail!

What is Fat?

Fats are substances that help the body use some vitamins and keep the skin healthy. They also help the body store energy. In food, there are different types of fats such as saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats. Most people consume too much of the wrong kinds of fat, putting their health at risk.

Good Fat vs. Bad Fat

Daily diet contains fat such as different oils (sunflower, peanut, rice bran, olive oil, sesame etc.), ghee (clarified butter), butter, cheese, avocados, eggs, nuts, seeds, milk, curd etc. (these are good fats). All these give us essential fats and 9kcal/g which helps the body function smoothly. They aid joint rotation, absorption of fat soluble Vitamins A, D, E and K. They’re the biggest source of energy.

The questions is where are we going wrong? How are we getting those chubby cheeks, round bellies, heavy arms and bulky thighs?

Do we consider how much fat we’re consuming when eating a 100g pack of chips? One packet of chips contains 100g but in serving portion, the manufacturer will only write 10g calories which amounts to approx. 20-28 pieces of chips which contain 160kcal, 7g fats and 16g carbohydrates. But do we only eat 28 pieces? It’s the same with burgers, pizzas, white paste, 2 minute noodles, biscuits, cookies and more. It has been shown that fat intake of the wrong kind will result in fat gain. As the body typically burns carbs for fuel and uses proteins for repair, it makes sense to cut back on bad fat while increasing good fat.

Different Types of Fat

The word “Fat” is broadly used to describe all body fats but that’s not true. There are several different types. Some fats can have a negative impact on health while others are necessary for good health. They can be stored as essential, subcutaneous or visceral fat. Each type of fat serves a different role. Some promote healthy metabolism and hormone levels, while others contribute to life-threatening diseases, including Type 2 Diabetes, Heart Disease, High Blood Pressure and even Cancer.

  1. Essential Fat: Essential fat is exactly that – essential for life and a healthy body. This fat is found in our brain, bone marrow, nervous system and membranes that protect the organs. Essential fat plays a major role in hormone regulation, including the hormones that control fertility, vitamin absorption, and temperature regulation. Women need at least 10-13% of their body composition to come from essential fat to be in good health, while men require at least 2-5%.
  2. Subcutaneous Fat: This is the fat which is stored under the skin. It covers a major portion of our body fat. This is the fat we can squeeze or pinch on our arms, belly, thighs, and buttocks. We can measure subcutaneous fat as a way of estimating total body fat percentage. A certain amount of subcutaneous fat is normal and healthy, but too much can lead to imbalanced hormone levels and sensitivity.
  3. Visceral Fat: This type is also known as belly fat. It is the white fat that’s stored in your abdomen and around all the major organs such as the liver, kidneys, pancreas, intestines, and heart. High visceral fat levels can increase your risk for diabetes, heart disease, stroke, artery disease, and some cancers.

Body Fat Composition

The proper body fat composition and distribution of fat will protect us from various risk factors and diseases. Women have different sights of fat deposition such as thighs, arms, buttocks, below the belly button, etc. Men experience this on their chest, belly, and waist. This deposition is different because of the varying percentage of testosterone (male hormone) and estrogen (female hormone).

In males, mean percentage body fat ranges from 22.9% at age 16-19 to 30.9% at 60-79 years of age. In females, mean percentage body fat ranges from 32% at age 8-11 to 42.4% at age 60-79. There is a close relation between fat and physical exercise as regular exercises helps you burn stored fat. Exercise helps you turn deposited fat into an energy source.

We hope this article helps you. To know more about fats, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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5 Simple Tips to Boost Metabolism and Lose Weight

boost metabolism

Ever wondered what metabolism is and why it is so important for your health? Metabolism is the process by which the food we eat is converted into energy. Going deeper into it, every cell in our body is producing energy through the chemical process of metabolism.

At a young age, our muscle mass stores energy that can prevent unhealthy weight gain. But as we age, we lose our muscle mass, which leads to excess fat accumulation. Metabolism starts slowing down as we reach 40 up to about 5% every decade thereafter. Our challenge will be to beat the metabolic slow down which is not impossible either as long as you follow these 5 eating habits to boost metabolism.

1. Eat Your Meals on Time

Busy routines such as the early morning rush to work, busy afternoons coupled with a late dinner and unruly sleep timings throw our circadian rhythm off track. The body is balanced with our circadian rhythm and any disruption can slow the metabolism down.

Our digestive power is naturally strong during noon which is why our ancestors had lunch between 12-1pm. As the day passes and night begins, our digestion is slowed down. Eating dinner late can disturb the circadian rhythm. Many research studies have proven that disturbed circadian rhythm can impair metabolism with a raised risk of metabolic disorders and obesity. Having meals on time can address this issue.

  • Ideal breakfast time: Before 10 am
  • Ideal Lunch time: Between 12 pm – 2 pm
  • Ideal Snack time: 4 – 5 pm
  • Ideal dinner: Between 7 pm – 9 pm

2. Mindful Eating

Very often when we have to eat outside or during some special occasion, we are likely to overeat not because we are hungry but because the food looks appealing or we are distracted while eating, or we are in a bad mood.

As per research studies, mindful eating habits improved metabolism while reducing the metabolic risk factors like high blood sugar levels, low levels of HDL or high blood pressure and large waist circumference. We need to incorporate mindful eating habits in our routine. For instance:

  • Consuming food because we are hungry instead of eating out of habit
  •  Chewing food slowly and thoroughly, savouring the taste
  • Thinking about how the food with all our senses before, during and after eating can help our body and health

3. Spice up Your Metabolism

Many spices from our kitchen can be good metabolic boosters when included in our daily diet. Turmeric, Cinnamon, Jeera, Fennel, Ginger, Ajwain, Clove and Nutmeg, because of some special chemical component and their healing effect on our body, can easily jumpstart metabolism when taken in right amounts.

4. Eat Whole Grains & Protein

Including a variety of whole grains like oats, barley, rye, quinoa, ragi and bhajra, can offer us rich sources of fiber and a diet high in protein can rev up the metabolism by controlling spiking sugar levels and keep us full for a longer time. Apart from this, protein consumption can increase the metabolic rate by 15-30% by raising the thermic effect of food (TEF). Thermic effect of food is caused by the extra calories that are required by our body to digest, absorb and assimilate the food that we eat.

5. Drink Warm Water

We all know drinking plenty of water is good for the wellbeing of our body. From ancient times until recent scientific studies, it has been proven that drinking warm or hot water is one of the simplest ways to improve digestion and metabolism. Warm/hot water up to 98.6 degrees accounted for 40 per cent increase in metabolism which lasted for at least 30-40 minutes of raised metabolism after consumption of warm water. Sipping warm water throughout the day can keep your metabolism high.

Overall, making these simple changes rather than counting calories, can improve metabolism as well as boost weight loss efforts. Try incorporating them into your routine and let us know how it works!

Want more tips and tricks to boost your metabolism via exercise and nutrition? Find them here or get in touch with a GOQii Coach by subscribing for Personalised Health Coaching here.

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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 […]