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which is the best food for weight loss

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75 days weight loss challenge day 1

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The ultimate guide to boost your testosterone levels

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Image Source: Unsplash

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Testosterone is a crucial hormone that plays a significant role in various aspects of male health, including sex drive, muscle and bone health, and sperm production. As men age, testosterone levels naturally decline, but there are lifestyle changes and dietary choices that can help maintain healthy testosterone levels. In this comprehensive guide, we will explore the top foods that may help boost testosterone naturally. From oysters to pomegranates, we will dive into the science behind these foods and how they can benefit your hormonal health.

What is Testosterone and Why is it Important?

Testosterone is a sex hormone that is primarily produced in the testes. It is responsible for the development and maintenance of male sexual characteristics and reproductive functions. Testosterone plays a crucial role in regulating sex drive, sperm production, muscle mass, bone density, and red blood cell production.

As men age, testosterone levels gradually decline. This decline can lead to symptoms such as reduced sex drive, fatigue, decreased muscle mass, and mood changes. While aging is a natural factor contributing to declining testosterone levels, other factors such as obesity, certain medications, and chronic health conditions can also affect testosterone production.

Maintaining optimal testosterone levels is important for overall health and well-being. While there are medical interventions available, such as testosterone replacement therapy, making dietary changes and adopting a healthy lifestyle can also have a positive impact on testosterone levels.

The Role of Diet in Testosterone Production

A nutritious diet is essential for maintaining optimal testosterone levels. Certain nutrients, such as vitamin D, zinc, and magnesium, play a crucial role in testosterone production. Studies have shown that diets high in ultra-processed foods and low in nutrient-dense foods may contribute to low testosterone levels. Therefore, it is important to focus on consuming foods that are rich in these nutrients to support healthy testosterone production.

In the following sections, we will explore seven foods that have been associated with potential benefits for testosterone production. From fatty fish to beans, we will discuss the scientific evidence behind their testosterone-boosting properties and how to incorporate them into your diet.

1. Fatty Fish: A Nutrient Powerhouse

Fatty fish, such as salmon and sardines, are not only delicious but also packed with nutrients that are essential for hormonal health. These fish are rich in vitamin D, zinc, and omega-3 fatty acids, all of which have been linked to testosterone production.

Vitamin D is crucial for maintaining healthy testosterone levels. Research has shown that men with low vitamin D levels tend to have lower testosterone levels. Including fatty fish in your diet can help boost your vitamin D intake and support optimal testosterone production. If you're not a fan of fish, you can also consider taking a fish oil supplement to reap the benefits of omega-3 fatty acids and vitamin D.

2. Dark, Leafy Greens: A Magnesium Powerhouse

Dark, leafy greens, such as spinach and kale, are not only nutritious but also rich in magnesium. Magnesium is a mineral that plays a critical role in maintaining optimal testosterone levels, especially in older men.

Research has shown that magnesium can increase testosterone bioactivity by reducing oxidative stress. Oxidative stress and inflammation can reduce testosterone levels, so consuming foods rich in magnesium can help support healthy testosterone production. Incorporating dark, leafy greens into your diet is a simple and effective way to boost your magnesium intake and promote hormonal health.

3. Oysters: A Zinc-Rich Delicacy

Oysters have long been celebrated as an aphrodisiac, and there is scientific evidence to support their reputation. Oysters are an excellent source of zinc, a mineral that is essential for male fertility and testosterone production.

Zinc plays a crucial role in spermatozoa physiology, affecting sperm membrane stabilization, lipid flexibility, and embryonic implantation. Including oysters in your diet can provide a significant boost to your zinc intake and support healthy testosterone levels.

4. Tuna: A Vitamin D Powerhouse

Tuna is not only delicious but also a great source of vitamin D. Vitamin D has been associated with testosterone production and overall health. Research has shown that a serving of tuna can fulfill your daily vitamin D needs.

Whether you enjoy it fresh, canned, or even raw, consuming tuna is a natural way to boost your vitamin D intake and support optimal testosterone levels. If you're not a fan of tuna, other fish such as sardines and salmon can also provide similar benefits.

5. Shellfish: A Zinc Bonanza

In addition to oysters, other types of shellfish, such as crab and lobster, are also excellent sources of zinc. Zinc is a vital nutrient for testosterone production and male reproductive health.

Research has shown that Alaskan king crab, for example, provides 43% of your daily zinc value in just a three-ounce serving. If you can't find Alaskan king crab, other types of crabs and lobster can be great alternatives to boost your zinc intake and support healthy testosterone levels.

6. Egg Yolks: A Vitamin D and Nutrient Powerhouse

Egg yolks have often been vilified for their cholesterol content, but they are also packed with essential nutrients, including vitamin D. Vitamin D plays a crucial role in testosterone production and overall health.

While cholesterol has been associated with heart health concerns, it is important to note that cholesterol is a precursor to testosterone. Including egg yolks in your diet can provide a significant boost to your vitamin D intake and support optimal testosterone production.

7. Beans: A Plant-Based Protein and Zinc Source

When it comes to testosterone-boosting foods, beans offer numerous benefits. Many legumes, including lentils, chickpeas, and baked beans, are excellent sources of zinc, which is crucial for testosterone production.

In addition to zinc, beans are also rich in plant-based proteins and fiber. These nutrients can improve digestion, flush out harmful carcinogens, and support overall health. Incorporating beans into your diet is a simple and effective way to boost your zinc intake and support healthy testosterone levels.

Conclusion: A Balanced Approach to Testosterone Boosting

Maintaining healthy testosterone levels is essential for overall health and well-being. While there are medical interventions available, adopting a nutritious diet that includes the seven foods mentioned in this guide can be a natural and effective way to support testosterone production.

From fatty fish to beans, each of these foods offers unique benefits for hormonal health. By incorporating them into your diet and making other healthy lifestyle choices, you can optimize your testosterone levels and enjoy the numerous benefits that come with it.

Remember, it's important to consult with a healthcare professional before making any significant dietary changes or starting any supplementation. They can provide personalized advice based on your specific needs and health conditions.

Boosting testosterone naturally involves a holistic approach that includes a balanced diet, regular exercise, stress management, and adequate sleep. By adopting these lifestyle habits and incorporating testosterone-boosting foods into your diet, you can optimize your hormone levels and support overall health and well-being.

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7 Best Exercises for Neck Fat

7 Best Exercises for Neck Fat

Are you struggling with excess fat around your neck that you just can't seem to get rid of? You're not alone. Many people are looking for ways to tone and slim down their necks to achieve a more youthful, defined look.

Luckily, there are a variety of exercises you can do to target the muscles in your neck and reduce neck fat. In this article, we'll explore The 7 Best Neck Fat Exercises and provide tips on how to incorporate them into your workout routine.

Why Is Neck Fat a Concern?

Before we dive into neck fat exercises, it's important to understand why neck fat can be a concern for some people. Excess fat around the neck can make you look older and less defined. It can also cause discomfort and even affect your self-confidence. While neck fat is often associated with weight gain, it can also be caused by genetics or the natural aging process.

Many folks often worry about excess fat

 in their neck area. It's a common concern that's shared by many. Excess fat around the neck can be caused by a variety of factors, including genetics, weight gain, and the natural aging process.

One of the main causes of neck fat is an increase in body weight. When you gain weight, your body stores fat in various areas, including your neck. This can result in a double chin or a sagging neck. However, even individuals who are at a healthy weight may still struggle with neck fat due to genetics or the natural aging process.

Carrying excess weight

 around your neck can also have negative effects on your health. It can lead to sleep apnea, a condition in which breathing is interrupted during sleep, and increase your risk of developing cardiovascular disease and other health problems.

Excess neck fat 

can also affect your self-confidence and cause discomfort. Many people feel self-conscious about their appearance when they have excess neck fat, and it can make it difficult to find clothing that fits comfortably.

Fortunately, there are exercises and lifestyle changes that can help reduce neck fat and improve your overall health and well-being.

By incorporating These 7 Best Neck Fat Exercises into your workout routine and making healthy dietary

 choices, you can tone and slim down your neck and achieve 

Exercise 1: Neck Rotations

We are starting these 7 Best Neck Fat Exercises with neck rotations.

One effective exercise for toning your neck muscles is neck rotations. To perform this exercise, sit or stand with your back straight and your chin slightly tucked in.

Step 1: Slowly rotate your head to the right

Step 2: Then to the left, keeping your shoulders relaxed.

Repeat this movement for 10-15 repetitions on each side.

Exercise 2: Chin Tucks

Chin tucks are another great exercise for targeting the muscles in your neck. Let's get started on this exercise together! Find a comfortable seated or standing position with your back straight and shoulders relaxed.

Then,

Step 1: Gently tilt your head forward and bring your chin towards your chest.

Step 2: Hold this stretch for a few seconds before slowly returning to your starting position

Repeat this movement for 10-15 repetitions.

Exercise 3: Neck Tilts

Neck tilts are a simple exercise that can help tone the muscles in your neck. If you want to try this exercise, just find a comfy spot where you can sit or stand up straight with your shoulders nice and relaxed.

Next,

Step 1: Slowly tilt your head to the right and bring your right ear towards your right shoulder.

Step 2: It's that simple! Hold this position for a few seconds, then gently move your head back to the starting position.

Give it a try! Repeat this movement on the left side, and Read more

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Lose 9 kgs of weight in just 30 days with these 7 super foods

Are you struggling to shed those extra pounds and achieve your weight loss goals? Do you want to lose 9 kgs in just 30 days but don't know where to start?

Well, look no further, as we have the solution for you! In this blog post, we will be discussing the top superfoods that can help you lose weight quickly and effectively.

These superfoods are nutritious and delicious, making your weight loss journey a lot more enjoyable. So, get ready to say goodbye to those extra kilos and hello to a healthier, happier you!

That solution is Fiber Adding fiber foods to your diet Plan Helps you in weight loss.

According to the surveys Fiber gives you a stomach fullness feeling for a long time and reduces your appetite. In this post, we are Presenting you with the 7 Best Fiber-rich foods for weight loss

What is fiber and what types of fiber?

Fiber is a type of carbohydrate that your body can’t digest, so it stays in your digestive system longer, keeping you feeling fuller for longer periods of time.

Not only can fiber help with weight loss by reducing hunger and increasing feelings of fullness,

But it also has other health benefits such as regulating blood sugar levels,

Promoting digestive health, and reducing the risk of chronic diseases like heart disease and diabetes.

In this blog, we’ll be exploring some of the best sources of fiber-rich foods that can help you achieve your weight loss goals. Whether you’re a vegetarian or a meat-eater, there are plenty of delicious and nutritious options to choose from that will help you stay on track with your weight loss journey. So, let’s dive in and discover the many benefits of fiber-rich foods!

Fiber-rich foods for weight loss

Split peas

100 grams Raw Split peas contain 26gms of fiber and cooked split seeds contain 8 grams of fiber respectively

Split peas are the richest fiber container in legumes

Studies show split peas have high soluble fiber content, improving gastrointestinal health. Fiber helps with the easy digestion of food and the regular passage of stool.

In addition, the fiber in the legume split peas can help people suffering from constipation and irritable bowel syndrome.

Fiber also helps feed beneficial gut bacteria, keeping them healthy and preventing the growth of harmful bacteria. As a result, it helps regulate which medical professionals associate with gastrointestinal diseases such as irritable bowel syndrome and inflammatory bowel disease.

2.Flax seeds

One of the key benefits of flax seeds is their high fiber content. Flax seeds are particularly high in soluble fiber, which can help regulate blood sugar levels and lower cholesterol levels.

Soluble fiber also helps slow down digestion, which can help keep you feeling full and satisfied for longer periods of time, making flax seeds a great addition to a weight loss diet.

In addition to fiber, flax seeds are also rich in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.

Flax seeds also contain lignans, which are a type of plant compound that have been shown to have antioxidant properties and may help protect against certain types of cancer.

When incorporating flax seeds into your diet, it is important to grind them first, as their hard outer shell can make them difficult to digest and limit your body’s ability to absorb their nutrients.

You can grind flax seeds at home using a coffee grinder or purchase pre-ground flax seeds.

Flax seeds can be added to a variety of foods, including smoothies, oatmeal, yogurt, and baked goods, making them a versatile and easy way to increase your daily fiber intake.

However, it’s important to start slowly and gradually increase your intake of flax seeds, as too much fiber too quickly can cause digestive discomfort. Aim for 1-2 tablespoons of ground flax seeds per day to start, and increase gradually from there.

When incorporating flax seeds into your diet <Read More>

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3 best foods for improving your skin Glow and health

Three foods that are known to be great for improving skin health and giving you a natural glow:

Fatty Fish - Salmon, mackerel, and other fatty fish are high in omega-3 fatty acids, which are essential for maintaining healthy skin. These healthy fats help keep your skin moisturized, reduce inflammation, and protect against sun damage.

Avocado - Avocado is a great source of healthy fats, vitamin E, and antioxidants. These nutrients work together to protect your skin from oxidative damage and inflammation, which can lead to wrinkles and other signs of aging.

Dark Leafy Greens - Leafy greens like spinach and kale are rich in vitamins A and C, both of which are important for skin health. Vitamin A helps repair skin tissues, while vitamin C helps produce collagen, which gives your skin a healthy glow. Additionally, these greens are also high in antioxidants, which help protect your skin from damage caused by free radicals.

Remember, while these foods are great for your skin, maintaining a healthy and balanced diet, drinking plenty of water, and protecting your skin from the sun are all important factors in achieving and maintaining healthy, glowing skin.

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Try this Yoga Pose to lose 5kg weight in just 20 days

Trikonasana or the Triangle pose is a yoga asana that can aid in weight loss by stretching and strengthening the body. Here are some ways in which Trikonasana can help with weight loss:

Burns calories: Practicing Trikonasana can help burn calories and aid in weight loss. It is a standing pose that involves multiple muscle groups, including the legs, hips, and core. Engaging these muscles requires energy, which can help burn calories.

Boosts metabolism: Trikonasana can also boost metabolism, which can help with weight loss. A faster metabolism means that the body burns calories more efficiently, even when at rest.

Reduces belly fat: Trikonasana can help reduce belly fat by strengthening the abdominal muscles. The pose also involves twisting the torso, which can aid in digestion and reduce bloating.

Improves posture: Practicing Trikonasana can help improve posture, which can aid in weight loss. Good posture can help align the body correctly, which can reduce strain on the joints and muscles during exercise.

Reduces stress: Trikonasana can also help reduce stress levels, which can contribute to weight gain. Stress can cause the body to release cortisol, a hormone that can increase appetite and promote the storage of fat. By reducing stress, Trikonasana can help prevent weight gain.

Overall, Trikonasana is an effective yoga pose that can aid in weight loss by burning calories, boosting metabolism, reducing belly fat, improving posture, and reducing stress. However, it should be practiced regularly along with a healthy diet and lifestyle for the best results.

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Eat this fruit to lose weight (cheap and easily findable fruit)

Watermelon is a delicious summer fruit that can be enjoyed by everyone.

Not only is it sweet and refreshing, but it also has many health benefits, including aiding in weight loss.

Watermelon is low in calories and high in water content which helps to keep us hydrated while providing essential nutrients such as vitamins A and C.

Additionally, watermelon contains an amino acid called citrulline which helps to reduce fat accumulation and increase fat burning.

Furthermore, the fiber content of watermelon keeps us feeling full for longer periods of time, making it easier to stick to a healthy diet plan.

All of these factors make watermelon an ideal food for those looking to lose weight or maintain a healthy lifestyle.

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Add these 6 foods to your diet plan for effective weight loss

If you're looking for an easy way to lose weight, adding these six foods to your diet can help.

Avocados, leafy greens, whole eggs, coffee, watermelon, and cucumber are all packed with nutrients that can help you reach your weight loss goals.

Avocados are a great source of healthy fats and fiber that can keep you feeling full longer.

Leafy greens like spinach and kale are low in calories but high in essential vitamins and minerals.

Whole eggs provide protein as well as essential vitamins and minerals. Coffee is a great source of antioxidants that can help boost your metabolism.

Watermelon is a low-calorie fruit that is high in water content which helps keep you hydrated while also filling you up with fewer calories.

Finally, cucumbers are low in calories but high in fiber which can help reduce cravings for unhealthy snacks. Adding these six foods to your diet can be an easy way to start losing weight today

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Health Benefits of Coconut

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How Sugary Drinks Affects your body weight (Role in Obesity)

There is evidence that consuming sugary drinks, such as soda, sports drinks, and fruit juices, can contribute to weight gain and obesity. These beverages are often high in added sugars, which can provide a large number of calories without any significant nutritional value.

These high calories and added sugars, can increase your daily energy intake and lead to weight gain if consumed in excess.

Additionally, sugary drinks may displace other nutrient-rich foods and beverages in the diet, which can also contribute to weight gain.

Several studies have shown a link between the consumption of sugary drinks and weight gain. For example, one study found that adults who drank one or more sugary drinks per day had a 26% higher risk of developing obesity compared to those who rarely or never consumed sugary drinks.

Another study found that children and adolescents who consumed sugary drinks had a higher risk of becoming overweight or obese than those who did not.

These drinks are high in calories and added sugars, which can increase your daily energy intake and lead to weight gain if consumed in excess.

One of the main reasons sugary drinks can contribute to weight gain is that they do not provide the same level of satiety as solid food.

This means that they do not make you feel as full, so you may be more likely to consume more calories overall. Additionally, the high sugar content in these drinks can increase insulin levels, which can cause your body to store more fat.

Not only Sugary Drinks

It's important to keep in mind that sugary drinks are not the only cause of weight gain. A healthy diet and regular physical activity are important factors in maintaining a healthy weight.

If you're trying to lose weight, it's a good idea to limit your intake of sugary drinks and choose water, unsweetened tea, or other beverages with fewer calories and less added sugar.

For any doubts comment below

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Health is not valued till sickness comes

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Good Health is the greatest asset

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3 Best foods that should be in your Diet plan

The process of weight loss is more than just eating less and exercising more. It is about getting the right nutrients in your diet that will help you feel full and satisfied so that you don’t eat as much throughout the day.

Here are 3 foods that will give you nutrients and can satisfy your stomach

Leafy Green Vegetables

Leafy greens are a good source of protein and are low in calories.

Leafy greens are often overlooked as a source of protein when it is one of the best sources. They contain high amounts of fiber, antioxidants, folate, and iron. They also have fewer calories than many other vegetables, making them great for weight loss.

Leafy greens are a great source of vitamin A, which helps regulate your metabolism.

100 grams of green leafy vegetables contain 23 calories and 2.9 grams of protein.

If you eat green leafy vegetables in the high quantity your stomach feels satisfied but that does not mean you’re in taking a high number of calories if you eat 500 grams of green leafy vegetables you will get only 115 calories

Green Leafy vegetables are low in carbs. a diet including low carbs helps you as autopilot in losing weight 100 grams of green leafy vegetables contain 3.6 grams of carbs only

Some Green Leafy Vegetables

Spinach

Lettuce

kale

Cabbage

Oats

Oats are well-balanced food including all the nutrients that the human body needs

Oats can help with this because they are high in fiber, which helps keep you feeling full for longer periods.

Oats also have other health benefits like lowering cholesterol levels, reducing blood pressure, and reducing the risk of heart disease.

100 grams of oats contains 379 calories and 11.1 grams of protein. When it comes to carbs it is 51 grams in 100 grams of oats

The fiber content in oats helps you control hunger because it contains high water and is soluble fiber. 100 Grams of oats have 8 grams of dietary fiber

Women should have to intake 20 grams to 25 grams of fiber and Men should have to intake 30 grams to 36 grams of protein per day

Raspberry

Raspberry contains many compounds including Vitamin C, magnesium, potassium, phosphorus, and manganese. It also contains anthocyanins, antioxidants that are good for the heart and blood vessels.

A raspberry has seeds or stones inside that are edible and contain protein, dietary fiber, and some minerals.

Raspberry contains 53 calories and 7 grams of fiber in 100 grams

Raspberry is one of the food which was rich in fiber it contains more fiber than other most of the fruits

For any doubts comment below

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3 Best Exercises For Weight Loss

3 Best Exercises For Weight Loss

Losing weight is a hard and time-consuming task. It takes willpower, dedication, and self-control to get the desired results. However, the good news is that there are many ways to achieve this goal.

The first thing you need to do is find out what your body needs to lose weight. Then you can start working on improving your diet and adding some exercises to your routine.

The best weight loss exercises are the natural ones. We often forget that we can do a lot of things to lose weight. For example, we can eat healthily, drink more water, or exercise.

One of the best ways to lose weight is by doing some exercise. They help us burn calories and they are also good for our health. The following article will list some of the best exercises for weight loss as well as their benefits and how to do them properly.

Running

Running is a low-impact aerobic exercise that burns more calories than most other types of exercise. It can be used as a weight loss tool,

Some people have found that running helps them lose weight. They do this by running regularly to burn calories and improve their health.81

A Person with a weight of 55kg(120 Pounds) burns 114 calories when he /she runs 1 Mile in 10 Minutes and as well an 81(180 pounds) kgs person burns 170 calories when he covers the same distance in the same time

Swimming

Swimming is a great way to lose weight and stay in shape. Swimming exercises are often overlooked, but they can be very effective when it comes to losing weight.

If you have the opportunity, a pool is an excellent place to exercise. You can swim laps and work on your endurance or you can do some interval training by swimming sprints for a few minutes and then resting for a few minutes before starting again.

A Person with 81 kg (180 pounds) weight can burn 815 calories per hour when he/ she swims fast and he/she can burn 510 calories per hour when swimming slowly

Cycling

Cycling is a great exercise for weight loss because it burns a lot of calories and it is easy on the joints.

Cycling is an effective form of aerobic exercise for burning calories, increasing endurance, and improving cardiovascular health.

The benefits of cycling are many. It does not require any equipment or gym memberships, is a low-impact activity that can be done by anyone regardless of age or fitness level, and it’s fun!

If a 70kgs weight (155 pounds kgs ) person do cycling with a speed of 12 km/hour to 13.9 km/hour he can burn 300 calories in 30 minutes and the same weight person burns when his speed is 14 km/hour to 15.9 km/hour in 30 minutes

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5 Best Tips for Burn Body Fat

Stored fat in the body causes critical health problems like Heart attack, Obesity, fat can cause cholesterol to build up in your arteries (blood vessels). Burning this unwanted and useless fat in our body is very important to lead healthy lives

Tip 1 (The Secret Breakfast)

Eat sprouts and fruits as your breakfast

Eating phulkas with vegetable curry, and fruits may not give you sufficient nutrients for your body. You may get weakened and other health problems rise within your body

Sprouts will give you all the nutrients for healthy weight loss,

Tip 2 (The Exercise and Workouts)

You Should do at least 2 to 3 Hours of exercise and workouts per day

Do At least 1 hour to one and half-hour off exercise in the morning. walk after your dinner, Do yoga

In this post, I will tell you 5 best tips for fat Burn

Tip 3 (Avoid Rice)

Stop eating rice. Instead of rice eat phulkas eat 2 phulkas as your meal. 100 Grams of rice contain 130 calories which means the average meal calories we intake when we eat rice as our meal is 330 calories but 2 phulkas contain just 100 to 150 calories.

if you don’t like phulkas You can eat ragi roti, as your meal.

Tip 4 (Only Phulkas can’t fill your stomach)

Only eating Phulkas cant satisfy and fill your stomach. Then how to satisfy and fill our stomachs without eating heavy calories

The answer is vegetables and leafy curries. Eat cooked vegetable curry’s in high quantities. Vegetable contains low calories. vegetables help you in burning fats. If you eat 1/2 kg of vegetables you will not get at least 150 calories but your stomach satisfied as it is filled.

But use salt and oil in low quantities while cooking vegetables

Tip 5 ( The Fruit Dinner)

Eat fruits as your dinner. Fruits are low in calories and fruits digest easily to produce quick energy. Eat your dinner before 7 pm.

If you eat fruits as your dinner before 7 pm the energy which came from these fruits is charged(Completed) before 9 pm and your body will take stored fats as energy to run the functions in your body.

This is the best way to burn the stored fats in our body

All the Best for your Diet

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How to Lose 12 kgs Weight in 30 Days

Weight loss Tips

Nowadays Obesity is one of the major problems for most people face. High cholesterol causes critical decreases in the body and mainly affects heart and blood circulation functions. heavyweight people have more cholesterol. Maintaining a suitable weight for your body with low cholesterol and fat percentage is good for your health

You can lose weight with your daily Eating priorities. But it happens only when you followed the correct diet plan

In this article, I am going to discuss 30-day full diet plan to lose weight read it till the end

You can lose 10 kgs of weight in 30 days because of a certain schedule for weight loss. But you have to control your eating habits and priorities by not taking any junk and fatty foods. and you must follow a diet plan that we are presenting below

We divide the diet plan into 4 parts

1st part has 6 days

2nd part 9 days

3rd part 6 days

4th part 9 days

Honey water Fasting ( for the first 6 days )

First of all empty your stomach in the morning

Do some exercises for 1 hour time

After the exercises, your diet will start

Take a glass of warm water and add 3 to 4 spoons of honey to the water, squeeze a lemon into it and mix them well after mixing drink it.

You can avoid lemons if you don’t like

after one hour drink 1 glass of water after

repeat the same process after 2 hours

Drink honey water at lunchtime you can drink coconut water in the evening time if you like. Drink at least 200 grams to 250 grams of honey per day. because we are depending on only honey for the whole day. Taking this amount of honey will keep you active and healthy for the whole day

Repeat the honey water fasting for the first 6 days but don’t do more than that, You can lose 2 kg to 3kg in 6 days with honey fasting

Next 9 Days ( Juice Fasting )

Do juice fasting for the next 9 days. Drink only fruit and vegetable juices for 9 days

Drink juice 4 to 5 times a day and you have to drink the final juice of the day should be before 7 pm drink at least 350ml to 400ml of juice every time you drink Adding honey to the water to get good results

you can lose at least 2 to 4 kgs in these 9 days

Next 6 Days (Fruit Fasting)

Eat only fruits for the next 6 days

Eat fruits 3 times a day include apples, and pomegranates in your fruit diet these fruits are very helpful to you for weight loss

last 9 days

Drink a glass of juice at 10 am in the morning

Eat sprouts with fruits as lunch and drink juice at 4:30 pm

Eat dry fruits as your dinner Take 10 to 15 pieces of every dry fruit and eat them on time

You can lose 3 kg to 4 kgs of weight in these last 9 days

overall you can lose 9 to 12 kgs of weight with this 30 days diet plan but you have to be strict about your eating habits

NOTE:: Exercise and cleaning your stomach in the morning is necessary for everyday morning in this 30-day diet plan

ALL THE BEST FOR YOUR DIET PLAN