#Low-fat carrot raita

[cookwithnazia]

Easy South Indian Chicken Biryani Recipe – Famous Malabar Style Biryani

From the coconut-rich Malabar biryani to the famous Hyderabadi biryani, South Indian biryani variations celebrate local ingredients and unique flavors. This South Indian Chicken Biryani combines tender marinated chicken, aromatic rice, and spices, creating a perfect dish for biryani lovers and beginners alike. Ingredients: For the Rice: - 2 cups basmati rice - 4 cups water - 1 bay leaf (tej patta) - 4 cloves (laung) - 4 cardamom pods (ilaayachee) - Salt, to taste For the Chicken Marination: - 500g chicken (bone-in or boneless) - 2 tablespoons yogurt (dahi) - 1 tablespoon ginger-garlic paste (adrak-lahsun) - 1 teaspoon red chili powder (laal mirch) - 1/2 teaspoon turmeric powder (haldi) - Salt, to taste For the Biryani Masala: - 2 large onions, thinly sliced (pyaaz) - 2 tomatoes, chopped (tamatar) - 3-4 green chilies, ground to a paste (hari mirch) - 1/2 cup chopped mint leaves (pudina) - 1/2 cup chopped coriander leaves (hari dhaniya) - 10 curry leaves - 2-inch cinnamon stick (dalchini) - 4 cloves (laung) - 4 cardamom pods (ilaayachee) - 1 bay leaf (tej patta) - 1 teaspoon cumin seeds (jeera) - 2 tablespoons ghee or oil - 1 teaspoon biryani masala (optional) - 1 teaspoon garam masala - 1 cup coconut milk (optional, adds richness) - Juice of 1 lemon Instructions: - Prepare the Rice: - Rinse the basmati rice under cold water until the water runs clear, then soak for 20-30 minutes. - In a large pot, bring 4 cups of water to a boil with the bay leaf, cloves, cardamom, and salt. - Add the soaked rice and cook until 70% done (the rice should still have a slight bite to it). Drain and set aside. - Marinate the Chicken: - In a bowl, combine chicken with yogurt, ginger-garlic paste, red chili powder, turmeric, and salt. Mix well and let it marinate for at least 30 minutes (or overnight for deeper flavor). - Cook the Biryani Masala: - Heat ghee or oil in a large pot over medium heat. Add cumin seeds, cinnamon, cloves, cardamom, curry leaves, and bay leaf. - Add the sliced onions and fry until golden brown. Stir in the green chili paste and chopped tomatoes, and cook until the tomatoes soften and turn mushy. - Add mint and coriander leaves, then stir in biryani masala and garam masala, cooking for an additional 2-3 minutes. - Add the marinated chicken and cook until the chicken is browned and thoroughly cooked. - Layering the Biryani: - Once the chicken is cooked, spread the partially cooked rice evenly over the chicken masala. - Drizzle coconut milk (if using) and lemon juice over the rice. - Garnish with a few additional chopped mint and coriander leaves. - Dum Cooking: - Cover the pot with a tight-fitting lid or seal it with foil to trap the steam. - Cook on low heat (dum) for 20-30 minutes, allowing the flavors to meld and the rice to finish cooking. - Serve: - Gently mix the layers before serving. Garnish with fried onions, mint leaves, or boiled eggs. - Serve hot with raita or a South Indian-style chutney. Tips: - Vegetarian Option: For a vegetarian version, substitute the chicken with vegetables like potatoes, carrots, beans, and peas. - Coconut Milk: Adding coconut milk imparts a rich South Indian flavor to the biryani. Nutrition Chart for South Indian Chicken Biryani (per serving)   • Calories —————— 480 kcal • Total Fat —————— 18 g • Cholesterol ————— 70 mg • Sodium ——————– 600 mg • Total Carbohydrates — 55 g • Protein ——————— 25 g • Sugar ———————— 4 g • Fiber ———————— 4 g Note: These values are approximate and may vary depending on the ingredients used and portion size. Read the full article

[marcomarconii]

Healthy Eating Tips and Recipe 📃🔪

Today, I'm sharing healthy eating tips and a recipe to help you stay on track with your health goals. Let's dive into it. 🌱🌱

1️⃣ Tip 1: Eat More Whole Foods

Add more whole foods like fruits, vegetables, whole grains, and lean proteins to your diet. These foods are packed with nutrients and overall health. 🥕🌾

2️⃣ Tip 2: Plan Your Meals

Meal planning helps you stay on track and make healthier choices. Take some time each week to plan your meals and snacks. This will prevent impulsive eating and save you time during the week. 📅 📅

3️⃣ Tip 3: Stay Hydrated

Drinking enough water is key to overall health. Aim for at least eight glasses a day. Staying hydrated helps with energy, digestion, and healthy skin. 💧💧

4️⃣ Tip 4: Watch Your Portions

Being mindful of portion sizes can prevent overeating. Use smaller plates, listen to your body’s hunger cues, and don’t eat in front of the TV or computer. 🍽️ 🍽️

5️⃣ Tip 5: Limit Processed Foods

Try to cut back on processed foods, which often have added sugars, unhealthy fats, and excess sodium. Choose whole, unprocessed foods whenever possible. 🥗🥩

Recipe: Quinoa and Veggie Stir-Fry 🥕🌶️🌿

Ingredients:

150g quinoa 360 ml vegetable broth 2 tbsp olive oil 1 red onion 80 g small stick leek or one white onion 1 large carrot 1 red bell pepper 1 medium zucchini 3 garlic cloves 1 tbsp ginger 1 small piece of chili 200 g cherry tomatoes 200 g chickpeas 100 g peas

2 tsp Ras El Hanout 1 tsp paprika powder 1 tsp cumin salt and pepper to taste

Instructions:

Rinse the quinoa in a fine-meshed sieve under running water. Then, put it in a saucepan with the vegetable broth and bring it to a boil. Cover and simmer over low heat for about 15 minutes.

Meanwhile, heat the oil in a skillet. Add the onions, leeks, carrots, and peppers and sauté for about 3 minutes. Then add the zucchini and sauté for another 5 minutes until the vegetables are lightly tender.

Add the garlic and ginger and sauté for another minute. Then add the chili, Ras El Hanout, paprika powder, and cumin and sauté briefly. Season with salt and pepper.

Add the tomatoes, chickpeas, peas, and quinoa. Add a little water to the pan and let it steep, covered, for about 5 minutes over low heat until warmed through.

Meanwhile, toast the cashews in a pan without oil. Garnish your quinoa veggie stir-fry with parsley, mint, pomegranate seeds, toasted cashews, and sesame seeds. Serve with a dollop of vegan raita if desired, and squeeze a lime juice. Bon appetite!

Try out this recipe, and let me know how you liked it! For more healthy eating tips and healthy recipes, consider subscribing to my Newsletter 📬📬

[pushparaj01]

Weight Loss-Friendly Biryani Recipes You'll Love

The allure of biryani is undeniable, but its reputation as a calorie-laden indulgence often leaves health-conscious individuals hesitant. The good news is, you can still enjoy the rich flavors and aromatic spices of biryani while keeping your weight-loss goals on track. With a few smart swaps and creative twists, you can create weight loss-friendly biryani recipes that are both delicious and nutritious.

1. The Power of Whole Grains:

Swap white rice for nutrient-dense whole grains like brown rice, quinoa, or barley. These alternatives are packed with fiber, which promotes satiety and helps regulate blood sugar levels, preventing energy crashes and overeating.

2. Lean Protein Picks:

Opt for lean protein sources like skinless chicken breast, fish, tofu, or paneer (Indian cottage cheese). These options are lower in saturated fat and calories compared to red meat, making them ideal for weight loss.

3. Abundant Veggie Boost:

Load up your biryani with an array of colorful vegetables like carrots, bell peppers, beans, cauliflower, and peas. Vegetables add volume, fiber, and essential nutrients to your meal, making it more filling and satisfying without adding extra calories.

4. Mindful Fat Choices:

Use healthy fats like olive oil, avocado oil, or a small amount of ghee (clarified butter) for cooking. These fats provide flavor and richness while being healthier than butter or refined oils.

5. Spice Symphony:

Don't shy away from using aromatic spices like turmeric, cumin, coriander, cinnamon, and cardamom. These spices not only enhance the flavor of your biryani but also offer potential health benefits like improved digestion, reduced inflammation, and blood sugar regulation.

6. Portion Perfection:

Pay attention to portion sizes to avoid overeating. A serving of biryani should ideally be around 1 to 1.5 cups. Use a smaller plate to visually trick your mind into feeling satisfied with a smaller portion.

7. Yogurt Delight:

Accompany your biryani with a side of plain yogurt or raita (yogurt-based dip). Yogurt is a good source of protein and probiotics, which support gut health and digestion.

8. Hydration Station:

Drink plenty of water throughout the day to stay hydrated and prevent mistaking thirst for hunger.

9. Creative Swaps:

Experiment with different combinations of grains, proteins, and vegetables to keep your biryani exciting and flavorful. You can also try using cauliflower rice as a low-carb alternative to traditional rice.

10. DIY Delights:

Prepare your biryani at home to have complete control over the ingredients and cooking methods. This allows you to tailor the recipe to your specific dietary needs and preferences.

Recipe Inspiration:

Brown Rice Chicken Biryani: Swap white rice for brown rice and use skinless chicken breast for a healthier twist.

Quinoa Vegetable Biryani: This gluten-free option is packed with protein, fiber, and flavor.

Tofu Biryani: A vegetarian delight that's both nutritious and satisfying.

Fish Biryani: Choose a lean fish like cod or tilapia for a light and flavorful biryani.

Important Considerations:

Consult a healthcare professional or registered dietitian for personalized advice on incorporating biryani into your weight-loss plan.

If you have any specific dietary restrictions or allergies, adjust the ingredients accordingly.

Listen to your body's hunger and fullness cues.

By following these tips and incorporating them into your culinary repertoire, you can enjoy the deliciousness of biryani without sacrificing your weight loss goals. Remember, it's about making informed choices and savoring the flavors in moderation. With a little creativity and mindfulness, you can transform this beloved dish into a guilt-free indulgence that supports your health.

[veriton03]

Biryani for Weight Loss: Smart Swaps and Strategies

Biryani, with its fragrant rice, succulent meats, and aromatic spices, is a culinary masterpiece. However, its reputation as a calorie-dense dish often leaves health-conscious individuals and those aiming for weight loss feeling conflicted. The good news is that you don't have to bid farewell to biryani altogether. With a few smart swaps and strategies, you can enjoy this beloved dish while staying on track with your health goals.

The Calorie Conundrum

Traditional biryani recipes often include generous amounts of refined white rice, ghee (clarified butter), and oil, which contribute to its high calorie count. Additionally, some variations may feature fatty cuts of meat or deep-fried elements, further amplifying the calorie content.

Strategies for a Lighter Biryani

Brown Rice Revolution: Replace refined white rice with brown rice. Brown rice is a whole grain, rich in fiber and nutrients. The fiber content helps you feel fuller for longer, potentially reducing overall calorie intake.

Lean Protein Power: Opt for leaner cuts of meat like chicken breast or fish. If using red meat, choose lean cuts and trim visible fat. These choices significantly reduce the saturated fat content.

Vegetable Variety: Increase the proportion of vegetables in your biryani. Vegetables like carrots, beans, peas, and cauliflower add bulk, flavor, and essential nutrients without piling on calories.

Spice it Up: Biryani's signature flavors come from a blend of aromatic spices. Spices like turmeric, cumin, coriander, and chili powder not only enhance taste but also offer potential health benefits. Some studies suggest that certain spices may boost metabolism and aid in weight management.

Ghee with Caution: While the aroma of ghee is tempting, use it sparingly. Consider alternatives like olive oil or avocado oil, which offer heart-healthy fats.

Portion Control: Be mindful of portion sizes. Enjoy a moderate serving of biryani as part of a balanced meal.

Cooking Methods Matter: Instead of deep-frying components like onions or potatoes, try roasting or grilling them for a healthier twist.

Yogurt-Based Marinades: Marinating meat in yogurt not only tenderizes it but also adds a tangy flavor. Yogurt-based marinades can be a healthier alternative to those heavy in oil.

Healthy Sidekicks: Pair your biryani with a refreshing salad or raita (yogurt-based condiment). These additions provide hydration, fiber, and probiotics, further enhancing the nutritional value of your meal.

Mindful Eating: Savour each bite, paying attention to your body's hunger and fullness cues. Eating slowly allows you to enjoy the flavors and prevents overeating.

Sample Recipe: Lighter Chicken Biryani

Ingredients:

Brown rice

Boneless, skinless chicken breasts, cut into cubes

Assorted vegetables (carrots, beans, peas, cauliflower)

Yogurt

Onions

Tomatoes

Ginger-garlic paste

Biryani spices (turmeric, cumin, coriander, chili powder, garam masala)

Fresh herbs (cilantro, mint)

Lemon juice

Olive oil

Instructions:

Marinate chicken in yogurt and spices.

Cook brown rice according to package directions.

Sauté onions, tomatoes, and ginger-garlic paste in olive oil.

Add marinated chicken and vegetables.

Combine with cooked brown rice, spices, and herbs.

Cook on low heat until flavors meld.

Finish with a squeeze of lemon juice.

Remember: This is just a sample recipe. You can customize it to your preferences and dietary needs.

The Bottom Line

Biryani doesn't have to be a dietary enemy. By making thoughtful choices and incorporating healthy swaps, you can enjoy this flavorful dish without derailing your weight loss journey. It's all about balance, moderation, and mindful eating. So go ahead, savor the aromas and flavors of biryani, knowing you're making smart choices for your health and taste buds.

[sunilsingh006]

Weight Loss-Friendly Biryani Recipes You'll Love

The allure of biryani is undeniable, but its reputation as a calorie-laden indulgence often leaves health-conscious individuals hesitant. The good news is, you can still enjoy the rich flavors and aromatic spices of biryani while keeping your weight-loss goals on track. With a few smart swaps and creative twists, you can create weight loss-friendly biryani recipes that are both delicious and nutritious.

1. The Power of Whole Grains:

Swap white rice for nutrient-dense whole grains like brown rice, quinoa, or barley. These alternatives are packed with fiber, which promotes satiety and helps regulate blood sugar levels, preventing energy crashes and overeating.

2. Lean Protein Picks:

Opt for lean protein sources like skinless chicken breast, fish, tofu, or paneer (Indian cottage cheese). These options are lower in saturated fat and calories compared to red meat, making them ideal for weight loss.

3. Abundant Veggie Boost:

Load up your biryani with an array of colorful vegetables like carrots, bell peppers, beans, cauliflower, and peas. Vegetables add volume, fiber, and essential nutrients to your meal, making it more filling and satisfying without adding extra calories.

4. Mindful Fat Choices:

Use healthy fats like olive oil, avocado oil, or a small amount of ghee (clarified butter) for cooking. These fats provide flavor and richness while being healthier than butter or refined oils.

5. Spice Symphony:

Don't shy away from using aromatic spices like turmeric, cumin, coriander, cinnamon, and cardamom. These spices not only enhance the flavor of your biryani but also offer potential health benefits like improved digestion, reduced inflammation, and blood sugar regulation.

6. Portion Perfection:

Pay attention to portion sizes to avoid overeating. A serving of biryani should ideally be around 1 to 1.5 cups. Use a smaller plate to visually trick your mind into feeling satisfied with a smaller portion.

7. Yogurt Delight:

Accompany your biryani with a side of plain yogurt or raita (yogurt-based dip). Yogurt is a good source of protein and probiotics, which support gut health and digestion.

8. Hydration Station:

Drink plenty of water throughout the day to stay hydrated and prevent mistaking thirst for hunger.

9. Creative Swaps:

Experiment with different combinations of grains, proteins, and vegetables to keep your biryani exciting and flavorful. You can also try using cauliflower rice as a low-carb alternative to traditional rice.

10. DIY Delights:

Prepare your biryani at home to have complete control over the ingredients and cooking methods. This allows you to tailor the recipe to your specific dietary needs and preferences.

Recipe Inspiration:

Brown Rice Chicken Biryani: Swap white rice for brown rice and use skinless chicken breast for a healthier twist.

Quinoa Vegetable Biryani: This gluten-free option is packed with protein, fiber, and flavor.

Tofu Biryani: A vegetarian delight that's both nutritious and satisfying.

Fish Biryani: Choose a lean fish like cod or tilapia for a light and flavorful biryani.

Important Considerations:

Consult a healthcare professional or registered dietitian for personalized advice on incorporating biryani into your weight-loss plan.

If you have any specific dietary restrictions or allergies, adjust the ingredients accordingly.

Listen to your body's hunger and fullness cues.

By following these tips and incorporating them into your culinary repertoire, you can enjoy the deliciousness of biryani without sacrificing your weight loss goals. Remember, it's about making informed choices and savoring the flavors in moderation. With a little creativity and mindfulness, you can transform this beloved dish into a guilt-free indulgence that supports your health.

[ajaysibgh025]

Biryani for Weight Loss: Smart Swaps and Strategies

Biryani, with its fragrant rice, succulent meats, and aromatic spices, is a culinary masterpiece. However, its reputation as a calorie-dense dish often leaves health-conscious individuals and those aiming for weight loss feeling conflicted. The good news is that you don't have to bid farewell to biryani altogether. With a few smart swaps and strategies, you can enjoy this beloved dish while staying on track with your health goals.

The Calorie Conundrum

Traditional biryani recipes often include generous amounts of refined white rice, ghee (clarified butter), and oil, which contribute to its high calorie count. Additionally, some variations may feature fatty cuts of meat or deep-fried elements, further amplifying the calorie content.

Strategies for a Lighter Biryani

Brown Rice Revolution: Replace refined white rice with brown rice. Brown rice is a whole grain, rich in fiber and nutrients. The fiber content helps you feel fuller for longer, potentially reducing overall calorie intake.

Lean Protein Power: Opt for leaner cuts of meat like chicken breast or fish. If using red meat, choose lean cuts and trim visible fat. These choices significantly reduce the saturated fat content.

Vegetable Variety: Increase the proportion of vegetables in your biryani. Vegetables like carrots, beans, peas, and cauliflower add bulk, flavor, and essential nutrients without piling on calories.

Spice it Up: Biryani's signature flavors come from a blend of aromatic spices. Spices like turmeric, cumin, coriander, and chili powder not only enhance taste but also offer potential health benefits. Some studies suggest that certain spices may boost metabolism and aid in weight management.

Ghee with Caution: While the aroma of ghee is tempting, use it sparingly. Consider alternatives like olive oil or avocado oil, which offer heart-healthy fats.

Portion Control: Be mindful of portion sizes. Enjoy a moderate serving of biryani as part of a balanced meal.

Cooking Methods Matter: Instead of deep-frying components like onions or potatoes, try roasting or grilling them for a healthier twist.

Yogurt-Based Marinades: Marinating meat in yogurt not only tenderizes it but also adds a tangy flavor. Yogurt-based marinades can be a healthier alternative to those heavy in oil.

Healthy Sidekicks: Pair your biryani with a refreshing salad or raita (yogurt-based condiment). These additions provide hydration, fiber, and probiotics, further enhancing the nutritional value of your meal.

Mindful Eating: Savour each bite, paying attention to your body's hunger and fullness cues. Eating slowly allows you to enjoy the flavors and prevents overeating.

Sample Recipe: Lighter Chicken Biryani

Ingredients:

Brown rice

Boneless, skinless chicken breasts, cut into cubes

Assorted vegetables (carrots, beans, peas, cauliflower)

Yogurt

Onions

Tomatoes

Ginger-garlic paste

Biryani spices (turmeric, cumin, coriander, chili powder, garam masala)

Fresh herbs (cilantro, mint)

Lemon juice

Olive oil

Instructions:

Marinate chicken in yogurt and spices.

Cook brown rice according to package directions.

Sauté onions, tomatoes, and ginger-garlic paste in olive oil.

Add marinated chicken and vegetables.

Combine with cooked brown rice, spices, and herbs.

Cook on low heat until flavors meld.

Finish with a squeeze of lemon juice.

Remember: This is just a sample recipe. You can customize it to your preferences and dietary needs.

The Bottom Line

Biryani doesn't have to be a dietary enemy. By making thoughtful choices and incorporating healthy swaps, you can enjoy this flavorful dish without derailing your weight loss journey. It's all about balance, moderation, and mindful eating. So go ahead, savor the aromas and flavors of biryani, knowing you're making smart choices for your health and taste buds.

[maaikescookingblog]

Knorr wereldgerecht: Indiase chicken tandoori

source

Materials:

wok-pan or dutch oven

pan for cooking rice

bowl for salad

grater for cucumber

Ingredients:

Knorr wereldgerecht: indiase kip tandoori voor 2-3 personen

225g chicken or tofu

150g carrot julienne (150 grated carrot is better in my opnion)

1 cucumber

1 onion

150mL low-fat yoghurt (can use any kind of non-lactose/cowmilk yoghurt as you’re not heating it but using it for a cold salad)

125g crème fraîche (can use crème fraîche with lactase if lactose intolerant or allergic)

oil for cooking

Method:

dice the chicken, and marinate it in the "specerijenmix" with some oil for about 10mins or more.

Grate the cucumber (and carrot) on the biggest holes. mix the yoghurt with the "raita sausmix", add the carrot julienne and cucumber and mix.

Bring water to a boil and add the "rijstmix", boil for 14mins.

Heat a pan over medium/high heat and add oil. Cook the chicken and onion until the chicken gets a nice looking color on the outside. add 300mL water (start with 150mL) and the "sausmix" and stir well. Boil for 1 to 2 minutes.

Lower the heat and add the crème fraîche, stir it in and heat for 1 more minute (doesn't have to boil). If needed, add some more of the 300mL water.

Serve the tandoori over the rice, with the salad on the side.

Sidenote: you can make the tandoori ahead of time (at noon, for dinnertime). same with the raita, that one gets a bit watery because of the cucumber but keeping it apart from the sauce might help. 

[tech-good-health]

Calorie Requirement to Maintain the Optimum Body Health

Estimated calorie requirements to preserve energy requirements for different genders and ages at three different levels of physical exercise. Sedentary refers to a way of living that consists solely of light physical exercise that is characteristic of everyday life. Moderately active refers to a way of living that involves moderate physical exercise, such as walking 1.5 to 3 miles per day at a speed of 3 to 4 miles per hour, in addition to the light physical activity that comes with everyday life. In this, we will read about 1400 calories meal plan.

1400 calories a day meal plan Indian:

Following the 1400 calories, the Indian Diet Plan for Weight Loss can help you better grasp the calorie trend if you are a calorie-conscious person who likes to keep track of what you eat. However, once we're in this strategy, it's critical to learn how to properly plan your calories in order to lose weight.

MENU AMOUNT CALORIES(KCAL) PROTEINS (GMS)

EARLY MORNING:

Lukewarm water with lemon: 1 cup --- ----- Tea with sugar: 1 cup 35 4 Marie biscuits/Rusk: 2 56 ---

BREAKFAST

Skimmed milk (sugar) 1 glass 90 8 Brown bread/Oats/ Upma/ Chila 1 quarter plate/ 2 2015 6

MID-MORNING:

Fruit salad 60-70 gms 40 --

LUNCH:

Vegetable brown rice pulav 1 bowl of soup 250 4 Raita with carrot, cucumber or tomato Small bowl 1 75 3.5 Salas Small bowl 30 2

EVENING:

Green tea or tea without sugar 1 cup 35 2 Puffed rice poha 1 bowl 100 3

DINNER:

Parantha with methi leaves 2 medium 300 9 Mix veg sabzi 1 med bowl 105 4 Curd at room temp Small bowl 1 30 1.5 All-day calories Calories: 1496 Protein: 48

1,400 calorie meal plan high protein:

Day 1:

Most people avoid fiber-rich foods like whole grains, beans, and legumes in order to keep their carbohydrate intake low. As a result, we made care to include at least 30 grams of fiber per day in our low-carb diet, primarily from fruits, vegetables, and some whole grains and legumes. This guarantees that you obtain the nutritional advantages of fiber (gut health and satisfaction) while keeping your carbohydrates under control.

Day 2:

To keep carbohydrates low today, we prepared these nutritious flourless banana chocolate chip muffins using oats, banana, and eggs, and in tonight's supper, we used zucchini noodles instead of normal spaghetti

Day 3:

Because raspberries include 8 grams of satisfying fiber and only 15 grams of carbohydrates in a single cup, they'll appear frequently on this easy high-protein, low-carb meal plan.

Day 4:

Seafood is a wonderful supply of omega-3 fatty acids, an important fatty acid that you must consume in your diet, in addition to being a great source of protein, which helps you retain muscle mass while reducing weight.

Day 5:

Fiber-rich carbs, such as those found in berries, white beans, and broccoli, are included in our high-protein weight-loss diet plan.

Day 6:

String cheese, especially when combined with fiber-rich raspberries, is a terrific afternoon snack. Protein and fiber together improve pleasure and might help you eat less at your next meal.

Day 7:

In this low-carb, casein taco lettuce wraps, lettuce replaces tortillas.

Is 1400 calories a day enough for a man?

Many women should lose 1-2 pounds per week by reducing their daily calorie consumption to 1,400 calories, and also most men should lose fat by limiting their daily calorie intake to 1,800 calories. If you're on a 1,400-calorie diet, aim for about 300 calories for breakfast, 350 calories for lunch, and 500 calories for dinner.

To operate at its best, your body needs energy, and this amount is far too low for most of us. However, some weight reduction regimens recommend that men take 1,500 to 1,800 calories per day and women consume 1,200 to 1,500 calories per day in order to lose weight healthily.

Is

1400 calories

a day enough for teenagers?

When it comes to exercise, adolescent bodies may be fickle. In general, inactive people should consume the fewest calories, whereas student-athletes should consume the most. Those who exercise occasionally during the week but not every day fall somewhere in the middle.

For 16-year-old teen girls, daily energy consumption varies from 1,800 calories for those who are not active to 2,000 calories for those who are reasonably active and up to 2,400 kcal for those who lead a healthy lifestyle.

For teen boys, the daily amount of calorie intake is greater. Sedentary people should consume around 2,400 calories each day. Aim for around 2,800 calories per day if you're fairly active. Teenagers that are highly active require around 3,200 calories per day.

1400 calorie meal plan NHS:

Benefits:

encourages weight reduction that is both safe and long-term

Learn to make healthier eating choices to achieve your own weight loss goal

To assist you in losing weight, keep track of your activities and progress with your workout programs.

discover how to avoid regaining weight

Conclusion:

This whole calorie chart will help you to maintain your body health. Also, it will help you to control the body weight from increasing and vice versa.

[sachin790]

Diet Chart For Jaundice Patients

Caused by means of irritation of the liver, Jaundice is a disorder that indicates the underlying sickness manner. During the breakdown of Red Blood Corpuscles or RBCs in the liver there is a spinoff known as as Bilirubin that's yellow in shade runs via the blood which gives the skin a yellowish tinge. Here is the dream jaundice diet for diabetic patient you should check. If one suffers from this disorder it is fine to avoid positive foods that offer the liver with complex chemical compounds to manner.

Foods that are advocated Jaundice sufferers are:

At least eight glasses of water: Water facilitates to flush out the harmful waste-products of the liver that is Bilirubin and allows preserve it degree within the blood beneath check. Fresh fruits and greens should be consumed. Coffee must be ate up in a moderate fashion because it has been found to benefit the affected person. Milk thistle, it's far recognized to boost the recovery manner by defensive the liver from harmful pollutants. Honey, Pineapple and Mango: It has herbal digestive enzymes. Fibre-rich veggies and nuts: Fibres are acknowledged to soak up Bilirubin. Also, keep away from:

Alcohol: It causes extraordinary pressure at the liver to interrupt down the spinoff of digestion of alcohol. Saturated Fats: Found in animal fat, they're the hardest to digest. Refined sugar and Sodium Best Diet Chart for Jaundice Patient Sunday Breakfast (eight:00-eight:30AM) Vegetable soup (1 cup) Mid-Meal (11:00-11:30AM) Tender coconut water (1 cup) + 1 Apple (Unskinned) Lunch (2:00-2:30PM) Khichdi (1/2 cup) Evening (4:00-four:30PM) Boiled Black grams (1/third cup) + Black Tea (1 cup) Dinner (eight:00-8:30PM) Khichdi (1/2 cup) Monday Breakfast (eight:00-eight:30AM) Boiled White Chickpeas n Tomato (1 cup) Mid-Meal (eleven:00-eleven:30AM) Tender coconut water (1 cup) + Grapes (half cup) Lunch (2:00-2:30PM) Chapati (2) + Fish(1pc.) stew Evening (four:00-4:30PM) Roasted Rice Flakes (half of cup) + Black Tea (1 cup) Dinner (8:00-8:30PM) Boiled Rice (half cup) + Baked Pumpkin (1/third cup) Tuesday Breakfast (8:00-eight:30AM) Carrot soup (1 cup) Mid-Meal (eleven:00-eleven:30AM) Tender coconut water (1 cup) + Pomegranates (half cup) Lunch (2:00-2:30PM) Boiled rice (1/2 cup) + Cabbage curry (1/third cup) Evening (four:00-four:30PM) Boiled Potato n Black grams (half cup) + Black Tea (1 cup) Dinner (eight:00-eight:30PM) Boiled Rice (half of cup) + Mashed potato(2) + 1tsp Ghee Wednesday Breakfast (8:00-eight:30AM) Vegetable soup (1 cup) Mid-Meal (11:00-11:30AM) Tender coconut water (1 cup) + 1 Guava Lunch (2:00-2:30PM) Carrot Uttappam (1) + Raita (1/3rd cup) Evening (four:00-four:30PM) Puffed Rice (half of cup) + Black Tea (1 cup) Dinner (eight:00-8:30PM) Khichdi (half cup) Thursday Breakfast (eight:00-8:30AM) Baked Tomato n Brolli wity bell peper soup (1 cup) Mid-Meal (eleven:00-eleven:30AM) Tender coconut water (1 cup) + Ripe Papaya (1/3rd cup) Lunch (2:00-2:30PM) Chapati (2) + Baked greens (half of cup) + Raita (1/third cup) Evening (four:00-four:30PM) Boiled Black grams (1/3rd cup) + Black Tea (1 cup) Dinner (eight:00-eight:30PM) Boiled Rice (half of cup) + Bottle gourd curry (1/third cup) Friday Breakfast (eight:00-eight:30AM) Broccoli n Bell peper soup (1 cup) Mid-Meal (11:00-eleven:30AM) Tender coconut water (1 cup) + 1 Orange Lunch (2:00-2:30PM) Boiled Rice (1/2 cup) + Lentil soup (half cup) Evening (4:00-4:30PM) Roasted Rice Flakes (half cup) + Black Tea (1 cup) Dinner (8:00-eight:30PM) Boiled Rice (half cup) + Fish(1pc.) stew (1/3rd cup) Saturday Breakfast (eight:00-8:30AM) Carrot n Beetroot soup (1 cup) Mid-Meal (11:00-11:30AM) Tender coconut water (1 cup) + 2 Chikus Lunch (2:00-2:30PM) Dosa (1) + Samber (half of cup) Evening (four:00-four:30PM) Boiled Potato n Black grams (1/2 cup) + Black Tea (1 cup) Dinner (eight:00-8:30PM) Boiled Rice (half cup) + Pointed gourd(with out seeds n Unskinned) Curryurry Food Items To Limit in Jaundice Diet Salt :For a quick recuperation from jaundice the individual need to refrain from salt. Adding salt on a normal foundation to foods gradual down the deterioration of liver cells. So salt wealthy foods like pickles and sure fish types ought to be averted. Meat :All styles of meat need to be avoided whilst affected by jaundice. Meat have high degree of saturated fat in them which slows down the recovery from jaundice. After the patient recovers absolutely it's far authorized to consume meat. Dairy Products : Milk products should be completely averted if one has jaundice. The milk products encompass cheese, butter, buttermilk, curd and margarines. Eggs : Eggs are hard to digest as they've excessive amount of protein. The livers unearths it difficult to digest the eggs so it's miles counseled to refrain from consuming eggs. After one recovers the eating of eggs are permitted. Caffeine : Caffeinated beverages like tea and coffee should not be inebriated when affected by jaundice. They may also sluggish down the fast healing from jaundice and harm liver further. Junk Foods :These are maximum dangerous ingredients on the subject of fending off ingredients whilst suffering from jaundice. They incorporate greater quantity of oil, fat and different adulterated substances that become worse the fitness and frame of the man or woman. Beans : At the time of jaundice the nitrogen cannot be excreted from the frame because the frame cannot well perform its metabolic activities. But consuming beans will exert over load to the frame and result in delay in recovery from jaundice. Banana : Banana have to be averted whilst affected by jaundice. Bananas are rich in fibre content which exert an awful lot pressure at the digestive system. It also will increase the extent of bilirubin in the body which will increase the results of jaundice. Butter and Clarified Butter :These two substances need to now not be fed on when tormented by jaundice. These are wealthy in saturated fats this is harmful for the fitness and exerts in addition pressure to the frame. Daily intake of butter should be most effective approximately 7 percentage of the everyday general calorific intake. Pulses and Legumes :These are wealthy in proteins and fibre. These purpose misery to the digestive system and therefore must be averted all through jaundice. They additionally motive putrefaction inside the lower intestines which ought to be kept away from by using human beings. Do's And Dont's During Jaundice Don'ts

Avoid ingesting meals which are high in fats like crimson meats and fried or oily foods because the liver is still weak and these meals will growth strain on the liver. Likewise, keep away from ingesting sugar wealthy meals and meals containing synthetic sweeteners. Avoid consuming juices or meals prepared through hawkers or even from eating places. Do not choose huge meals. Small common food are beneficial. Do's

Plenty of oil-unfastened cooked veggies like potato, carrot, and cauliflower ought to also be eaten, because there's a special needful for diet B and C for a wholesome recuperation. Thinned vegetable soups, custards, buttermilk, and cold milk shakes can also be taken in-among the food. Take meals rich in carbohydrates like cereal porridge, bread, rice, potato, yam, custards to ensures adequate deliver of calories. And It will assist to keep away from the protein breakdown. Food Items You Can Easily Consume Cereals: White rice(Porridge) Pulses: Avoid in intial day's of treatment for immediate restoration Vegetables: All gourds-sour gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,Potato,Yam,carrot,Beetroot and inexperienced leafy vegetables( All veggies shuld be cooked) Fruits: banana, citrus fruits-orange, mousambi, grape fruit, berries-strawberry, blueberry, black berry, Pears, Watermelon,Grapes Milk and milk products: low fat milk, low fat curd. Other liquids:

Meat and Fish:Avoid in intial day's of remedy for fast recovery. Oil: 2 tbsp (30ml) Sugar: 2 tsp (10gm)

[prikhisa21]

Cucumber

Cucumber is the 4th most cultivated vegetable in the world. Fruits or vegetables grown on creeping plants are oblong in shape and about 10-12 inches long. Its exterior color is green. However, when ripe, it turns yellow. The sleeves are whitish green, with beeches in the middle. Although it originated in India, it is now grown in almost all parts of the world. It is usually found more during the summer. There are several varieties of cucumber. Cucumber is usually eaten as a salad. It is also cooked and eaten as a vegetable. It is delicious and yummy. It reduces excess body fat. Cucumber is used for the digestion of meat fat. Cucumber is very useful in skincare. There is no comparison to retaining beauty. Cucumber is the English name of cucumber. And the scientific name Cucumis sativus. The plated dish is cucumber curry cooked with local shrimp - mixed with soybean oil and coriander leaves. It can also be cooked with dried shrimp. And it can be cooked without oil or with oil by mixing potato or Barbati or beans or the mentioned vegetables together. Cucumber can be cooked in any fish or pulses or mixed vegetable curry. Cucumber is cooked with chicken - which is very popular among the people of Chittagong Hill Tracts. Cucumber pickled salad or horbo made with raw chili paste is also very popular in the region. Cucumbers can be used to make pokora or cutlets, parota, raita, etc. Cucumber is also used in various soft drinks. Cucumbers are low in calories and high in water. The amount of calories per 100 grams of a raw cucumber with peel is 20 kcal. Nowadays, cucumber is available all year round. There is no pairing of it in making salads. The various nutrients in it are very beneficial for the body. According to experts, it keeps the body hydrated because of the nutrients in cucumber. Cucumber contains a substance that helps in the absorption of vitamin C. Many people mix tomatoes with it. However, it is advisable to avoid mixing eduto together. Because cucumbers and tomatoes are digested differently. According to experts, cucumbers and tomatoes can be acidic if eaten together. Food experts have highlighted 14 important easily available cucumbers out of thousands of available cucumbers. Eliminates dehydration of the body- Suppose you are somewhere where there is no water at hand, but there is cucumber. Chew a large cucumber and eat it. The thirst will be quenched. You will become bright. Because 90 percent of cucumber is water. Heat absorbers inside and outside the body Sometimes you feel intense heat inside and outside the body. Burning begins in the body. In this case, eat a cucumber. In addition, if the skin feels irritated by the heat of the sun, cut the cucumber and rub it on the skin. Get guaranteed results.Eliminates toxicity- The water in the cucumber works like an invisible brush to remove waste and toxins from our body. Regular consumption of cucumber also dissolves kidney stones. Fills daily vitamin deficiencies. Cucumbers contain most of the vitamins that our bodies need every day. Vitamins A, B, and C increase our immunity and strength. Crushing cucumber juice with greens and carrots will fill the deficiency of these three types of vitamins. Supplier of skin-friendly minerals Cucumbers are high in potassium, magnesium, and silicon, which play a special role in skincare. For this, cucumber is used in skincare during bathing. Helps in digestion and weight loss- Cucumbers are high in water and low in calories. As a result, for those who want to lose weight, cucumber will serve as an ideal tonic. Those who want to lose weight will use more and more cucumbers in soups and salads. Chewing raw cucumber plays a big role in digestion. Regular consumption of cucumber eliminates long-term constipation. Increases the brightness of the eyes- As a part of beauty treatments, many people cut cucumbers into rounds and put them on the eyelids. It removes the dirt accumulated on the eyelids and also works to increase the brightness of the eyes. Works to prevent cancer Cucumber - Cicoisolaricircinol, Laricircinol, and Pinorcinol তিনটি have three ayurvedic ingredients. These three factors have a strong relationship with reducing the risk of cancer in various places, including the uterus, breasts, and urinary tract. Plays a role in controlling diabetes Relieves diabetes, lowers cholesterol, and controls blood pressure. Keeps face clean- Cucumbers work great in the treatment of gum infections. Place one slice of cucumber on the tongue and press it with a fork for half a minute. Cucumber will destroy the germs in your mouth by causing special reactions in the cytochemical. Your breath will become alive. Refreshes hair and nails- The mineral silica in cucumber makes our hair and nails fresh and strong. Cucumber sulfur and silica also help in hair growth. Get rid of gout - Cucumbers are rich in silica. Mixing cucumber juice with carrot juice lowers uric acid levels in the body. It relieves the pain of gout. Relief from headaches- After waking up in the morning, many people hold their heads. The body mutters. Cucumbers are rich in vitamin B and sugar. So if you eat a few slices of cucumber before going to sleep, you will not have this problem after waking up in the morning. Keeps the kidneys healthy- Cucumber keeps the level of uric acid in the body just right. It keeps the kidneys healthy and fresh.

[herbalifecoach-swatipiyush]

Healthy  Raita Radish , Carrot n Tomato  is in season, and you shouldn't be missing out on its unique flavour and health benefits. Radish - Radish, particularly when eaten raw is low in calories but can be filling. A half cup of radish contains 1 g of fiber, which is important for weight loss. It helps you lower your cholesterol and increases your fibre intake aiding in weight loss. Radish has a low glycemic index. Aids digestion. Radish is  full of dietary fibre, which helps with digestion issues. ... Fights cough and cold. ... Boosts immunity. ... Regulates blood pressure. ... Helps the skin. CARROT - Carrot Low in calories and full of fibre, carrots are one superfood for weight loss. Due to its high fibre content, one glass of carrot juice will keep you stay full until lunch and thus will stop you from bingeing. Carrot juice helps in bile secretion which helps to burn fat and thus aids weight loss. It is crunchy, tasty, and highly nutritious.  Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants ( 1 ). They also have a number of health benefits. They're a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. TOMATO - Tomatoes are the major dietary source of the antioxidant . They are also a great source of vitamin C, potassium, folate, and vitamin K. Tomatoes are definitely among our favourite fat-fighting foods. Tomatoes have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite, so our bodies rely on it to shed those extra pounds CURD - The abundance of calcium in curd not only helps strengthen your bones and teeth but also aids weight loss. Healthy Digestion. Curd acts as a great probiotic. ... Improves immunity: ... For  stronger bones and teeth. ... Helps to lose weight. ... For Healthy and Radiant Skin: ... Prevents premature wrinkles: ... Removes dark spots. ... All this Together gives various Health benefits. Get Fit With FitHabit !! @coachswatipiyush @piyushbhombe https://www.instagram.com/p/B78WeKZBWGi/?igshid=h4vuh8h1g4zv

[vibrantvarsha]

Full Day Diet Plan For Weight Loss: Boiled Diet For Weight Loss - Indian Diet Plan / Meal Plan

The boiled diet is a fast and effective way to lose weight. Many people have tried it and successfully lost weight – as much as 5kg in a week!

The key in this diet is both high in protein and low in calories, which helps reduce appetite and lowers calorie intake. 

What is the Glycemic Index?

The glycemic index or glycaemic index is a number associated with the carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person's blood glucose level.

Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it is also important to eat food that helps prevent diabetes.

Here are the best food for diabetics: - Leafy green vegetables: Extremely nutritious and low in calories - Cinnamon, Garlic: helps lower blood sugar, inflammation, LDL cholesterol and blood pressure in people with diabetes. - Eggs: Provides amazing health benefits - Chia Seeds, Flaxseeds: Are wonderful food for people with diabetes - Turmeric: Is a spice with powerful health benefits - Greek Yogurt: Promotes healthy blood sugar levels, reduces the risk factors for heart disease. - Nuts: They’re low in digestible carbs and help reduce blood sugar, insulin, and LDL levels - Broccoli, Squash: This is a low-calorie, low-carb food with high nutrient value. - Apple cider vinegar: Can improve insulin sensitivity and lowers blood sugar levels. - Strawberries Are low sugar fruits that have strong anti-inflammatory properties.

Low Gluten food Recipes: - Bhagar (Barnyard Millet) Upma Recipe

Let’s start the Full Day Diet Plan for Weight Loss: Boiled Diet Plan / Diabetes Diet Plan:

Start your day with detox water, empty stomach. Detox water will detoxify your body and will help to naturally reduce inflammation, boost energy, support digestion and promote healthy skin. 

More Detox Water videos: - Chia Seed Detox Water - Fenugreek / Methi Detox Water - Cumin Water (Jeera Water) Detox Water - Cucumber Lemon Detox Water

At morning breakfast, have any one of the followings: - Boiled Eggs – 2 Nos - Or Sprouts Bhel Recipe

Mid-Morning (2 hrs after breakfast) - Have anyone - 1 Apple / Orange / Sweet Lime / Pomegranate / Coconut Water / 1 Glass Buttermilk.

Lunch, have any of the following: - Spinach / Palak Soup Recipe or - Dal Palak Recipe with Jowar Ki Roti / Bajre Ki Roti / Ragi (Nachni) Roti or - Carrot Soup Recipe

With Raita or Curd (Low Fat) – Take any raita from my raita series videos. Increase the quantity of raita and decrease the quantity of Rotis at lunch.

For Raita Recipes, check my raita series videos on my YouTube channel Vibrant Varsha. • Mixed Veg Raita Recipe • French Beans Raita Recipe • Sprouts Raita Recipe

In Mid-Evening (2 hrs after lunch) – Have Green Tea or Milky Tea (with No Sugar or Less Sugar) with 2 Cracker Biscuit Evening Snack – Have Roasted Chana or Boiled Chana or Pop Corn without Salt (30 grams).

For more snack options, check my Easy Healthy Snacks Ideas video.

Dinner – Dinner should be very light & it should be done between 6:30-7:00 pm. Have any one soup from Full Day Soup Diet plan video with Chicken or Egg or Veg. Salad.

More Dinner options: • Masala Oats Recipe or • Bhagar (Barnyard Millet) Pulao Recipe or • Dalia / Daliya Pulao Recipe

Continue the Full Day Weight Loss Diet Plan for 6 days. Take a break for 1 day & start again.

For fast weight loss along with the diet, do regular physical exercise, minimum 45 min - 1 hour like Gym/Cycling/Swimming/Yoga.

In between the meals, if you feel hungry than eat roasted chana/fruits. Drink detox water, a minimum of 2 liters per day. Sleep adequately and avoid sugar & junk food.

Thanks for watching and don’t forget to LIKE, SHARE & COMMENT!!

[dietclinicnorthdelhi-blog]

Salads that will reduce your Cholesterol... low cholesterol salads. low cholesterol raitas. Salad and Raitas can be quite filling as they abound in fruits and veggies as the main ingredient. To keep them Cholesterol free you just need to avoid the cheese, mayonnaise and cream and instead make use of a variety of dressings to flavor them up. Some Low cholesterol vegetarian salads... 1:- Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Enjoy the Carrot Cucumber and Rajma Salad in Mint Dressing and healthy low cal cabbage carrot lettuce salad. 2:- Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Soluble fibre may reduce the absorption of cholesterol. Hence lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease. 3:- A cup of Parsley is good enough to fill your days need of folate, which helps to reduce homocysteine levels in the body. A high level of homocysteine (which are naturally occurring amino acids in our body) can put you at risk of heart diseases and stroke by damaging your blood vessels. So parsley + onions is great for the heart and incude tabbouleh salad in your diet. 4:-Enjoy this calcium rich paneer aur hare chana salad made from low fat paneer. 5:- Cabbage is a heart friendly vegetable, as the phytochemicals present in cabbage have been shown to prevent heart related diseases like atherosclerosis and a decrease in mortality due to cardiovascular disease was observed. (at Diet Clinic North Delhi) https://www.instagram.com/p/BtSjXqhDs0W/?utm_source=ig_tumblr_share&igshid=lacvj2e0fy0c

[weightlossinfoofficial-blog]

Set of Quick Useful Best Indian Diet Plan for Weight Loss | 2020

Best Indian Diet Plan for Weight Loss

It is safe to say that you are searching for the Best Indian Diet Plan for Weight Loss intend to shed pounds? the principles are basic. you should simply begin eating right. be that as it may, in India, this can feel like an unrealistic test, given our food culture and dietary propensities.

Best Indian Diet Plan For Weight Loss

For example, a commonplace Indian feast is high in starches and sugar – we eat a lot of potatoes, rice and desserts.

We additionally love our tidbits and can't envision a day without our fix of namkeen and bhujia. we pressurize our friends and family into eating too much, as a sign of hospitality and affection, consider declining an extra helping a censure.

To top everything, we've never clutched physical exercise as key. it’s no wonder that India is battling a growing obesity problem.

But the answer doesn’t lie in shunning Indian food in favor of foreign ingredients or fad diets. you'll see that the best Indian diet plan to arrangement comprises of foods you've just got in your kitchen and that you can get more fit by rolling out a couple of improvements to your diet plan.

Table of Contents

The Best Indian Diet Plan for Weight Loss

Why Aren’t you Losing Weight?

What Food Groups Does It Include?

Expert Recommended 4 Weeks Indian Diet Plan

Healthy Foods to Eat

Foods to Avoid

Smart Ways to Lose Weight?

Indian food and drinks linked with weight loss

Balanced Diet Chart

Weight Loss Tips:

The Bottom Line

The Best Indian Diet Plan for Weight Loss

No single food provides all the calories and food the body needs to stay healthy. that’s why a balanced diet comprising of macronutrients like carbohydrates, protein and fat along with micronutrients such as vitamins and minerals, is recommended.

The Best Indian Diet Plan for Weight Loss is a mix of the five significant food classes – leafy foods, vegetables and pulses, meat and dairy items, and fats and oils. Knowing how to divvy up the food group, designate part estimates, and the best/perfect time to eat is important.

Read Also - 7-Day Vegetarian Meal Plan

Why Aren’t you Losing Weight?

            Henceforth practice which has been worshipped as 'the answer for weight loss', just records for little changes in weight.

What Food Groups Does It Include?

The Indian diet plan is well off in nutritious types of food like grains, lentils, solid fats, vegetables, dairy and fruits.

The weight control plans of most Indian people are enthusiastically affected by religion, particularly Hinduism. the Hindu religion teaches nonviolence and that all living things should be valued equally.

Flavors, for example, turmeric, fenugreek, coriander, ginger and cumin are at the bleeding edge of customary dishes, including rich flavor and amazing healthful advantages.

4 Weeks Indian Diet Plan Weight Loss

Week 1: Weight Loss Diet

Early morning: 1 product of your choice + 3-4 mixed seeds, for instance, watermelon, flax, sesame, melon to give some examples.

Breakfast: Open paneer sandwich with mint chutney/Akki roti with dill leaves and sambhar/ 2 idlis with sambhar/2 egg omelet with 2 whole-grain bread cuts/2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.

Early in the day: 4 pecans and 2 dates/fruit of your decision/delicate coconut water with malai.

Pre-lunch: 1 plate of favored serving of mixed greens with vinegar dressing.  

Lunch: 2 multigrain roti/1 katori red or earthy colored rice + 1 bowl dal/beats like rajma/egg bhurji/non-veg subji + 1 bowl low-fat curd.

Mid-night: 1 glass of tea or espresso/1 glass buttermilk Bite: 1 product of your decision/1 glass whey protein drink/1 bowl Sprouts bhel.

Dinner: 1 bowl chicken sauce + 1 bowl rice/2 multigrain rotis + plate of mixed greens + 1 bowl low-fat curd/1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of serving of mixed greens or soup.

Post-dinner (in the event that you are up late): 4-5 bits of nuts/1 glass warm low-fat milk.

Week 2: Weight Loss Diet

Early morning: 5 to 6 almonds and walnuts + 10 ml wheatgrass juice.

Breakfast: 2 medium vegetable uthappam with sambhar/1 bowl vegetable Dalia upma + chutney/2 medium paneer, oats and ragi dosa with sambhar/1 bowl organic product, flaxseed and oats porridge/1 bowl red rice or earthy colored rice beat blended Pongal + 1 bowl sambhar/1 grew red rice poha + 1 glass vegetable juice of decision

Early in the day: 1 glass Whey protein shake with milk/arranged organic product platter/Trail blend/Tender coconut juice with the malai.

After lunch: Pasta with more vegetables and 1 bowl minestrone soup.

Lunch: 2 multigrain roti + 1 bowl vegetable subji/non-veg subji + 1 bowl bubbled beat chaat (rajma, chana, dark chana, green moong and so forth)/1 bowl red or earthy colored rice + 1 bowl blended vegetable subji + 1 vegetable egg omelet.

Snack: 2 multigrain flour khakras/1 product of your decision + 1 cup green tea/Trail blend in with blended seeds.

Dinner: 1 bowl vegetable earthy colored rice basmati chicken biryani/vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or a chicken plate of mixed greens of decision/1 bowl steamed red rice + 1 bowl blended vegetable sambhar + 1 bowl non-veg/vegetable subji + 1 bowl serving of mixed greens of decision/2 multigrain roti + 1 bowl blended spiced dals/fish curry + 1 bowl curd.

Post-dinner: (in the event that you are up late): 1 glass of whey protein shake whenever missed during nibble or basically a glass of warm milk.

Week 3: Weight Loss Diet

Early morning: 10 Spirulina or green verdant veggie juice + 1 product of your decision.

Breakfast: 1 bowl vegetable sprout poha with chutney/3-4 dal paddu with sambhar/2 oats idli + sambhar/2 methi parantha with low-fat curd/2 blended vegetable adai uttapams + 1 bowl blended veg sambhar.

Early in the day: 1 product of your decision/fistful of Assorted nuts/2 tbsp of trail blend

Pre-lunch: 1 bowl sprout serving of mixed greens of decision/1 bowl blended veggies thick soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (meat, fish, chicken) subji of decision + 1 bowl of thick dal/1 bowl red rice + 1 bowl blended vegetable sambhar + 1 bowl low-fat curd + 1 bowl subji.

Snack: Til or nut chikki with 1 cup spirulina and blended veggie juice.

Dinner: 1 bowl products of the soil blended serving of mixed greens of decision + 1 bowl of non-veg subji/1 bowl+ 2-grain rotis (wheat roti or oat wheat) red rice or earthy colored rice + 1 bowl dal + 1 bowl curd.

Post-dinner (in the event that you are up late): 1 glass of whey protein shake.

Week 4: Weight Loss Diet

Early morning: Almond and 3-4 walnuts + 10 ml Amla juice.

Breakfast: 2 medium dal paranthas (produced using extra dal assuming any) + 1 bowl low-fat curd/2 Ragi veggies paddus with nut chutney/2 little and cushioned vegetable hotcakes/2 paranthas + 1 bowl vegetables raita/Paneer and vegetable rice shower (from extra rice) + 1 bowl curd/2 idlis with sambhar.

Early in the day: Amaranth seeds chikki/3-4 dry natural products/1 bowl cut new products of decision.

Pre-lunch: 1 bowl sprout serving of mixed greens/1 bowl flame-broiled chicken or a fish plate of mixed greens.

Lunch: 1 bowl millet and dal khichdi + 1 bowl blended vegetable kadhai/2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk/2 vegetable millet uttapams + 1 bowl sambhar.

Snack: 1 cup spiced bubbled corn or 1 fresh corn + 1 mug espresso, tea or green tea/1 Fruit of decision/1 glass whey protein drink.

Dinner: 1 bowl vegetable and blended seeds serving of mixed greens + 2 multigrain roti + 1 non-veg subji or dal of your decision/1 bowl red or earthy colored rice + 1 bowl blend veg sambhar + 1 egg bhurji.

Post-Dinner (on the off chance that you are up late): 1 glass warm milk.

*Disclaimer: This is a general eating diet plan and ought not to be confused for a particular weight loss recommendation for people with complex wellbeing conditions. we suggest you visit food for in-depth health analysis and a weight loss plan. everybody contrasts as far as their digestion and thus may respond contrastingly to this eating regimen as well.

Read Also - Top 24 Best Weight Loss Friendly Foods for Healthy

Healthy Foods to Eat

There are many tasty foods and beverages to pick when following a Lacto-veggie lover diet for losing weight.

Healthy Foods to Eat for Weight loss

What to Eat

Have a go at consolidating the following ingredients into your day by day meal plan:

Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more.

Fruit: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas.

Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more.

Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas.

Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams.

Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum.

Dairy: Cheese, yogurt, milk, kefir, ghee.

Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more.

Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee.

Protein sources: Tofu, legumes, dairy, nuts and seeds.

Meals and snacks should concentrate on fresh, entire foods enhanced with herbs and spices.

Also, including non-stachy vegetables like greens, eggplants or tomatoes to your meals will give an increase in fiber that can help you with feeling satisfied for a more extended timeframe in the wake of eating.

What to Drink

A simple method to curtail abundance calories and sugar is to keep away from sugar-improved drinks and juices. these beverages can be high in both calories and sugar, which can negatively affect weight loss.

Healthy drink option includes:

Water

Sparkling water

Unsweetened tea including Assam, Darjeeling and Nilgiri teas.

Outline

A healthy Indian diet plan should concentrate on fresh ingredients, for example, unsweetened, tubers, whole grains, fruits, legumes, healthy fats and vegetables.

Foods to Avoid

Picking foods and drinks that are highly processed, loaded with sugar or high in calories can attack your losing weight efforts.

Foods to Avoid for Weight Loss

In addition to the fact that items resemble sweets, fried foods and soft drink not useful for losing weight — they aren't good for overall health

Eating a too-much amount of prepared food and items laden with sugars can expand the danger of chronic diseases.

For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease.

Additionally, , consuming unhealthy foods can make it harder for you to lose fat and keep up a healthy weight.

For optimal health, limit the following food or avoid them altogether:

Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks

High-sugar food: Pastries, candy, cookies, ice cream, rice pudding, sweetened yogurt, digestive biscuits, cakes, high-sugar cereals

Sweetener: Honey, jaggery, condensed milk, sugar

Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries

High-fat food: Fast food like McDonald's, bhujia, chips, fried food sources, french fries

Refined grains: Scones, products including white bread, white pasta

Trans fats: Vanaspati, margarine, highly processed foods, fast food

Refined oils: Canola oil, soybean oil, corn oil, grapeseed oil

Despite the fact that it's superbly fine to appreciate an intermittent treat, limit the foods and beverages recorded above is best for overall health.

Outline

Evading improved drinks, fast food, fried items high in included sugar can help you with losing weight and get more benefits.

Smart Ways to Lose Weight?

Aside from focusing on fresh, whole foods, there are other lifestyle changes that can help you lose weight.

Smart Ways to Lose Weight

What’s more, adopting the following healthy habits can help you maintain a healthy weight over your lifetime.

Increase Activity

To create a calorie deficit that will help you lose weight, it’s critical to increase the amount of activity in your day.

Find an activity that you enjoy, whether it be a sport or working out at the gym.

Even if you don’t exercise formally, take a stab at expanding the number of steps you take each day. It’s a simple way to burn more calories and get fit.

To lose weight, aim for a goal of 10,000 steps per day and work up to that goal over time.

Practice Mindful Eating

Many people eat on the run or expend meal while they're diverted.

Instead, make a point to focus on your meals and pay attention to feelings of hunger and fullness. it’s a great way to get more in tune with your body.

Eating more slowly can also promote weight loss by increasing feelings of fullness and decreasing hunger.

Another a useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.

Make Smart Choices

Eating healthy can be a challenge, so set goals ahead of time and stick to them.

This can help you maintain your plan, even when you are feeling tempted to make an unhealthy food choices, such as when you’re socializing with friends or family.

Reminding yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food and lifestyle decisions.

Outline

Being more active, practicing mindful eating and reminding yourself of your health and wellness goals are excellent tools that can help you stay on track.

Indian food and drinks linked with weight loss

If losing weight is your primary goal, then you should cut down on junk, processed food, sugary beverages, and unhealthy fats.

Indian cuisine is undoubtedly delicious. but we cannot ignore the fact that some foods are laden with grease, sweet and butter. the good news is, there are plenty of dishes that are low in calories and full of proteins.

Here are some of the weight loss foods you can eat without feeling guilty.

1. Tandoori Chicken

Best Tandoori Chicken For Weight Loss

One of the most familiar Indian dishes, it’s red and charred. all the goodness of the fat comes from the meat and marinade and not from oils and unhealthy fats. they are a good source of protein and will aid you in weight loss.

2. Rajma

Best Rajma For Weight Loss

A North Indian dish made of red kidney beans in thick gravy with a healthy amount of herbs and spices. serve it with hot chapatis and your taste buds will dance with joy.

3. Buttermilk

Despite the name, we presume it is high in fat but buttermilk generally holds no butter and is actually low in fat.

Best Buttermilk for Weight Loss

Preparing buttermilk from low-fat milk contains 15-20 calories /100 ml. savor this delicious treat to keep your body hydrated and active.

4. Idli

Best Idli for Weight Loss

South India's staple breakfast is the best diet for weight loss. since idli is steamed and not fried, it is not laden with many calories. Idli is also good for the gut and digestion. if you want to cut down on carbs, you can also opt for healthier alternatives like ragi or millet idli.

5. Bhindi (Okra) Curry

Best Bhindi Curry for Weight Loss

This simple dish tastes great with hot Rotis and is a perfect meal for vegetarians. you can have this for dinner or lunch and it will not only satisfy your hunger but will also help you with weight loss.

At the point when included close by a healthy diet, certain drinks are more effective than others promoting losing weight.

Below are some healthy drinks to include in your diet if you want to lose weight.1. Green Tea

This tea is a favorite among health gurus. Green tea is packed with antioxidants and other powerful nutrients. it is also known to burn fat efficiently.

2. Black Coffee

Black Coffee is used by people to boost energy and lift the mood. it contains caffeine acts as a stimulant in the body and promotes weight loss.

3. Black Tea

Just like green tea, black tea also has compounds that help in weight loss.

Black tea is high in polyphenols called flavonoids, a powerful antioxidant that helps in weight loss.

4. Water

Water is simply the best beverage anybody can drinks. it is the simplest way to improve overall health! drinking plenty of water will benefit your waistline and keep you full in between meals. it will also increase the number of calories you burn.

5. Apple Cider Vinegar

Apple Cider Vinegar contains acetic acid, a compound that promotes weight loss by decreasing the insulin levels improve metabolism, suppress appetite and burns fat.

These are only a handful. there are many other superfoods and drinks that will help you on your journey.

Balanced Diet Chart

While creating a diet chart, it is important to make sure it is balanced, in order to ensure that you receive all the required nutrients. include the following foods in your diet plan:

Best Balanced Diet Chart for Weight Loss

1. Carbohydrates

Carbs are the body's primary source of energy and should make up half of your day by day calorie requirement. however, it’s important to choose the right type of carbs.

Simple carbs, for example, biscuit, bread, wheat flour and white rice, contain too much sugar and are bad for you. instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs.

Fiber-rich complex carbs are delayed to process digest, leave you feeling full for longer, and are therefore the best choice for weight control. brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins

Most Indians fail to meet their every-day protein requirements. this is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. a high protein diet can also assist your weight loss, as it helps build’s to muscle – which burns more of calories than fat.

About 30% of your diet should comprise of protein in the form of whole paneer, dals, chana, verdant greens, milk, eggs, white meat, or sprouts. making them help of protein with every meal is essential.

3. Fats

Food groups that have gained a bad reputation, fats are basic for the body as they synthesize hormones, store nutrients and provide energy.

Experts suggest one-fifth of 20% of your diet comprises of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids. using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal approach to consume fats.

Avoid trans fats – that are found in fried snacks, completely.

4. Vitamins and minerals

Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism nerve and muscle work, bone support, and cell creation. primarily got from plants, fish and meat, minerals can be found in nuts, oilseeds, green leafy vegetables and fruits.

Experts recommend consuming 100 grams of greens and 100 grams of fruits every day.

5. Meal Swaps

One of the easiest ways to eat healthily is to swap out the unhealthy foods in your diet with healthier alternatives. for example, fulfill your cravings for a snack to munch on with air-popped popcorn instead of relying on potato chips.

Look at a few healthy meal swaps that you could take a stab at going forward:

Along with a balanced diet plan, these habits will help you stay healthy

Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks throughout the day in controlled portions. spacing your meals across standard interims forestalls acidity and bloating and also keeps hunger pangs at bay. stop your junk food habits by making healthier snack decisions.

Have an early dinner: Indians have supper later than different societies across the world. Metabolism slows down around at night, so a delayed dinner can prompt weight gain. specialists suggest you eat your last dinner of the day by 8 pm.

Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.

Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit!

Weight Loss Tips:

Best Weight Loss Tips

One can have a glass or two of water boiled with cumin or fennel seeds in between the meals.

Follow this plan for three days. take a break for a day in the middle of and eat fresh fruits and drink vegetable juices for one day, followed by sticking to the following three days of a similar plan once more.

It is also important to maintain a healthy sleep cycle. Sleep impacts your hunger and fullness hormones, ghrelin and leptin. In this way, it is basic that you plan at any rate of 7-8 hours of deep restful sleep every night.

The seven-day detoxifying will not only help you lose weight faster, but it will also ensure a healthy you. following this plan will guarantee you are loaded with enough nutrients for the day without consuming a lot of calories.

It is important to remember that extremely restrictive diets may show fast results for weight loss, however, they are not sustainable in the long run.

Receiving the best Indian diet plan lose weight can be a healthy method to eat. how where it may be important to avoid specific areas of the diet that are lacking in nutrition.

The Bottom Line

In 2011, new dietary guidelines that aimed to reduce the risk of obesity, heart disease, and diabetes among Indian populations came into force. these guidelines remain the current recommendation.

These guidelines include increasing protein and fiber intakes, reducing saturated and trans fats, and switching to carbohydrates with a lower GI.

By making healthful decisions, for example, including protein at every possible opportunity, the best Indian diet plan lose weight can help people.

1. How can I consume Low-Calorie Indian Diet Plan for Weight Loss?

   You can drink High-calorie low fat Keto shakes.

   Sprouts Salads.

   Oats- I love Masala Oats.

   Dry fruits and Nuts.

   One Glass Low Fat milk

2. How can I simple Indian diet plan for weight loss?

I will tell You one simple rule which I learned as a Nutritionist :

Now, as Indian Diet, since I am Indian too I understand we do not have protein-rich options much as a vegetarian.

Focus on Egg Whites, Soya Chunks, Soya Milk, Spinach, etc for protein consumption.

3. How can I lose tummy fat fast?

Add up your calories. If you are consuming more than 2000 per day, you will most likely not lose weight.

4. How do I flatten my stomach fast?

Whatever your eating in a daily meal takes just half from it. This is enough to lose weight.

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Lockdown Challenge: 10 Best Weight Loss Diet Tips COVID19

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Manage Your Hypertension During COVID-19

It is unclear whether uncontrolled blood pressure is a risk factor for acquiring COVID-19, or whether controlled blood pressure among patients with hypertension is or is not less of a risk factor.

However, several organisations have already stressed the fact that blood pressure control remains an important consideration in order to reduce disease burden. Even if it has no effect on cardiovascular disease also found frequently in COVID-19 patients with 30% mortality rate which involves hypertension and other cardiovascular diseases. 

Research has shown that respiratory distress is more common with individuals who are having hypertension during COVID-19. It is essential to improve immunity with right dietary and lifestyle measures to avoid respiratory distress in case of hypertension. [1]

Have you checked your immunity levels?

Check Your Immunity Level Now

In here we have come up with certain measures and guidelines that will help you manage hypertension during COVID-19.

Nutrition & Gut Health

Best to way to manage Hypertension during COVID-19 is by practicing healthy dietary and lifestyle practices. One should always follow nutrient dense diet which consists of fruits, vegetables, complex carbohydrates, protein, and good fats. 

Complex carbohydrates preferably should include whole grains (Brown rice, Whole wheat, Millets like Ragi, Jowar, Bajra, etc), Lentils and Beans. 

One serving of fruit (150-200 gm) which are rich in Vitamin C, Vitamin E, Potassium and Magnesium, Calcium and other Antioxidants like banana, all kind of berries and cherries, Citrus fruits, Avocado, melons should be added on a daily basis because research studies have shown that antioxidants reduces the inflammation and increases immunity. 

All kinds of legumes and beans are incredibly good for managing hypertension, 1 or 2 servings (1-2 cups) of protein source should be added in your major meal.

Using monounsaturated and polyunsaturated fats are good for lowering down the blood pressure. Example – Olive oil, Canola oil, Rice Bran Oil. Total intake of oil in a day can be 2-3 tsp. 

Using cow ghee 1 tsp in your total oil allowance in a day is a good choice to regularize the blood pressure as well as other cardiac disease. Ghee consists of medium chain fatty acids that are considered as good fats. [2]

 All kinds of nuts should be added in a daily diet, say handful of almonds, cashew nuts, pistachios, etc in your mid meals since they are rich in omega 3 and 6 fatty acids. You can also include roasted seeds like sesame, pumpkin, etc (1-2 tsp/day). Chew it directly or add to your food recipes like salads bowls, smoothies, etc. 

Consuming Drumstick (Moringa leaves) in your diet can be beneficial in managing your blood pressure. You can add few leaves in the recipes such a chutney or chopped into a soup or with any vegetables or boil a few leaves in water. Sip this water or use it to make herbal tea. 

Green leafy vegetables, whole cereals, sweet potatoes, eggs, etc are rich source of Vitamin B6, Vitamin B12, Folic acid and plays an important role in controlling hypertension. 

Some of the easily available kitchen spices like the ones below should be a part of your diet. 

Garlic can be used in the form of chutney or can be chewed in raw form, 1-2 cloves on empty stomach in morning with lukewarm water. 

Early morning, pound 3-5 garlic pods mix with curd or buttermilk and take for 5 days as a course. This has good effect on controlling high blood pressure. 

 Adding 1⁄4 tsp cinnamon powder in Lukewarm water/milk and tea.

 You can make immune boosting tea (Recipe given below) or tea with milk.

Adding pinch of raw turmeric in food preparations like dals, curry, or warm milk since turmeric helps in reducing inflammation.

Stay hydrated by drinking 7-8 glasses of water daily. Water is a great detoxifier, and essential for regulating body temperature.

In these summer days, Kanji water can be consumed since it works as a strong probiotic as well as coolant. Also, Mint leaves, lemon slices and coriander leaves can be infused in water. It acts as a coolant. Probiotics are essential to promote growth of good bacteria in your gut. 

 Aim to consume 2 glasses of buttermilk every day since it is a summer coolant and probiotic. 

Sharing a video below which for the top 5 foods controlling hypertension:

Dietary regime that needs control

A diet should be low in sugar, fat, and salt.

Usage of salt should be 5 gm a day, according to the recommendations of the World Health Organisation (WHO). It corresponds approximately to one teaspoon. Alternatively, can use rock salt or pink salt.[3]

Avoid foods which are high in salt e.g. fried foods, snacks, soft drinks, preserved pickles, and chutney. 

Avoid alcohol and Smoking as this increases the blood pressure as well the pulmonary distress.

Medications and Supplements

Be in touch with your physician over the phone and update your health status. If any supplements or medications prescribed by the physician, continue the same. Don’t change the dose of medicines without physician’s knowledge. 

Discuss with the physician and take a multivitamin supplement daily one for a month

You can supplement your diet with OTC probiotic supplement like Darolac or Velgut. 

Take Chyavanprash 1 tsp in the morning. If you have Diabetes, then you can take 0.5 tsp each in morning and evening (There should be 30 mins gap of your Diabetes medicine intake) or Take Beplex/ Neurobion forte/Cap Becozyme for one month once in a day. These are the supplements for Vitamin B6, VItamin B12 and folate.

Stress: 

Chronic stress has been known to have harmful effects on the immune system as well as a risk factor for hypertension. Current situation of lockdown can only make it worse. You must keep yourself engaged throughout the day, indulge in your hobby, or pick up a new one. [4]

Complete your routine activities like cooking, cleaning, managing other household chores. 

Make time for regular phone calls and staying in touch online with your distant friends and relatives are great ways to keep in contact when we cannot meet face to face. 

Do meditation with musical therapy once in a day for 15 minutes. 

You can take steam or hot water bath (twice/day) that has added benefits on respiratory organs as well as refreshes you. 

Expose yourself for 15 mins to sunlight daily. Ideal time is between 7 AM to 10 AM. Try to get outside for some fresh air or in the garden, balcony, or walking in an open area. Vitamin D is linked to relieve stress and depression.

Exercise

Moderate intensity aerobic exercise has been proven to prevent hypertension and to help in the management of stage 1 hypertension, also deep breathing exercise and yoga helps to control that. 

You can do stretching exercises or Yoga for 30 mins at your home. See if you can manage to walk either indoors or outdoors for 30 mins.

Sleep

7-8 hrs of sound sleep everyday can help to improve overall immunity and controls blood pressure. 

Short nap of 15-20 minutes (say in afternoon) helps in blood pressure reduction. 

Go gadget free at least 2 hours before sleep time. 

Diet Plan

TimePlan 1Plan 2Plan 3Plan 4Empty StomachGarlic-1-2 with 1⁄2 cup curd or buttermilkGarlic-1-2 with 1⁄2 cup curd or buttermilkGarlic-1-2 with 1⁄2 cup curd or buttermilkGarlic-1-2 with 1⁄2 cup curd or buttermilkEarly MorningImmune boosting tea/ tea/ + Almonds-5Metabolic tea + Walnuts – 2 fullImmune boosting teaHerbal TeaBreakfastButtermilk – 200 ml + stuffed veg sandwich – 2 / Dosa – 2 / Idli – 2 With vegetable chutneyButtermilk – 200 ml + matar Poha / Upma / Broken wheat upma with vegetables 1 bowlButtermilk – 200 ml + Moong dal chilla – 2 / Pesarattu – 2 / Adai or mixed dal dosa-2 with mint chutneyButtermilk – 200 ml + Stuffed chapati -2 + tomato chutney -1 -2 tbspMid MealFruits (Banana-1 medium size)Fruits (Mixed berries – 1 medium bowl)Fruits (Mix fruit – 1 medium bowl)Fruits (Banana-1 medium size)LunchBrown rice - 1cup + veg curry - 1cup +Rajma curry/ dalWhole wheat chapati – 2 + beans dry veg + greens dal - 1cup + green salad 1 bowlVeg pulao 1 cup + veg Raita 1 cup + Mint chutney 1-2 tspVeg dal Dalia 1 cup + cucumber raita-1 bowlSnacksGreen tea + roasted makhana 2 tbspGreen tea + Boiled peanuts-2tbspGreen tea + roasted chana – 2 tbspGreen tea + Roasted BajraDinnerVeg soup + Dal broken wheat khichdi – 1 bowl + Mint chutneyTomato soup + veg Stuffed chapati -2 + Raita 1 cupPumpkin soup + Millet chapati -2 + any green veg 1cup + Mint chutneyVeg Soup + Paneer bhurji + Multigrain chapati-2BedtimeLukewarm Cinnamon turmeric water - 1 cup (1-1 pinch both)Lukewarm Cinnamon turmeric water - 1 cup (1-1 pinch both)Lukewarm Cinnamon turmeric water - 1 cup (1-1 pinch both)Lukewarm Cinnamon turmeric water - 1 cup (1-1 pinch both)

Disclaimer: Truweight does not claim to cure any diseases. Results may vary. Diet supervision is not a substitute for medical treatment. You can prefer food/recipes as per local availability.

Recipes

1. Metabolic tea

 Ingredients

Water-200ml

Cinnamon stick-1 small piece 

Clove-1 

Pepper crushed-1 

Ginger-1 small piece

Tea powder – 1⁄4 tsp 

Honey-1⁄4 tsp 

Method:

Take water in a tea vessel and add all the ingredients except the honey and bring it to boil and once it is done strain the tea and add your honey.

2. Immune boosting tea:

 Ingredients 

200ml water 

1/4th tsp any tea leaves

5- Tulsi leaves

1 small Cinnamon stick 

1/4 tsp – Honey

 Method:

Take water in the tea vessel add Tulsi leaves and cinnamon stick crushed and boil. Once it comes to boil, turn down the gas and add the green tea leaves and steep. Strain the tea and add honey 

3. Carrot Kanji

 Ingredients: 

250 gm carrots-preferably the dark variety (called kaali gajar) 

6 cups water

3 Tbsp powdered mustard seeds 

2 Tbsp salt

Method: 

Peel the carrots, and cut them into 7cm/3″ pieces, not too thin (about finger size). 

Boil the water and add the carrots to it.

When the water comes to a boil again, shut off the heat and leave to cool. 

Add the salt and the mustard powder, and transfer into a jar with a lid, and keep this in the sun, to mature. 

In sunny weather, it takes 3-4 days for the taste of the mustard to become strong. Do not keep the jar in the sun, after it is ready. 

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Take back your Immunity with our Immune Booster Diet plan

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General Guidelines

Do maintain 2 hrs gap in between dinner and sleep. 

Monitor and maintain a healthy body weight. 

Practice hygienic food handling eat fresh hot homely meals. 

Timely monitor your blood pressure with BP reading machine – minimum once or twice in a week. 

Cover your nose and mouth with a mask in case you step out of the house. 

Wash your hands for minimum 20 seconds or use sanitiser after touching any outdoor object.

Maintain social distancing to minimise virus spread from any. 

Conclusion

With all the guidelines mentioned above it is important for you to practice them if you or your loved ones are under hypertension. Although the food and other grocery availability is less, the guidelines do not force you to try and find them risking yourselves for that. There is always an alternative for that.

Hypertension and COVID-19 are to be maintained together, do not ignore a sign or symptoms of them. Keep your body and mind safe from both Hypertension and COVID-19. Make sure to contact our team if you have doubts or questions regarding the guidelines.

Wiser is the one who has control over his mind. Panicking or worrying too much about anything and everything is dangerous to both body and mind. During this pandemic it is your responsibility to keep yourselves and your family safe and sound.

During this time of COVID-19 spread, people with hypertension and other chronic diseases are to be taken care off the most. So always be active with latest news and measures that you can follow to keep away from the deadly virus.

The post Manage Your Hypertension During COVID-19 appeared first on Truweight Blog.

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Healthy Recipes for Weight Loss

For losing weight, you need not starve. Even when you are on weight loss diet you can enjoy delicious meals and dishes. If cooked wisely meals can be made both tasty and weight loss-friendly. Foods for weight loss need to be low in calories & fat, high in fiber & proteins. From sabzis to soups, from salads to starters, from desserts to main course dishes, everything can be cooked in a way that’s healthy for the body and helpful for weight loss. Here are some of best Healthy Recipes for weight loss…Read on to learn more:

Oats Idli

Oatmeal commonly known as Oats enjoys immense popularity amongst the weight watchers. It is often considered a weight loss super food due to its high fiber content and low calorie count. You can make really tasty, puffy and spongy Idlis from roasted oats flour. In the batter you need to use roasted rava and yoghurt too. Adding chopped, steamed veggies to the batter will only enhance its nutrition and taste. The batter may be spiced up with green chilies and black pepper powder. Once the healthy, non-fattening Oats Idlis are ready you can enjoy them with coconut chutney.

Chia Banana Smoothie

This yummy smoothie made from Chia Seeds and Bananas can serve as a meal replacement or as an in-between meals snack. Chia seeds; those tiny weight loss powerhouses are packed with fibers and proteins both of which come with immense metabolism boosting and appetite suppressing properties. This frothy smoothie made from mashed banana, skimmed milk, soaked chia seeds all blended thoroughly in a blender is both filling and delicious. Cinnamon powder may be used as topping and pure organic honey as sweetener for enhanced taste & flavor.

Khaman Dhokla

This Gujarati snack can be great at breakfast or as evening snack for anyone trying to lose the extra pounds. It is a steamed preparation and thus is free from the fattening oils. It is prepared from the fermented batter of Chickpea flour or Besan. It is mildly spiced with mustard seeds and can be relished along with sweet Tamarind chutney & Green chutney. The Dhokla is loaded with proteins as the chickpea flour is enriched with proteins and healthy carbs that can curb your hunger.

Egg Bhurji

Spiced scrambled egg or egg bhurji is loaded with proteins and healthy fats. When veggies are added to the bhurji it becomes all the more filling and delicious. When mingled with spice powders like cumin powder, dhania powder, garam masala powder, the bhurji turns out to be a lip-smacking dish which is both tasty as well as weight-loss friendly…starting the day with a bowl of this desi anda bhurji especially when it’s raining outside is indeed an incredible idea!

Ragi Roti

Ragi or finger millets are great for weight loss. Its gluten-free, fiber rich & contains a hunger-curbing amino acid Tryptophan. Flat bread prepared from Ragi flour thus is a healthy roti. It combines a crispy as well as soft texture and is flavored with chopped onions, green chilies and chopped coriander leaves that are mixed in the flour while preparing the dough. Ragi roti may be relished with bowl of dal or with green chutney at dinner or lunch.

Quinoa Upma

Quinoa, the new weight loss super food is in the spotlights these days. Many people are really fond of this nutty flavored, rice-like in taste grain. Quinoa grains are packed with proteins and fibers and thus are an incredible weight loss food. The wholesome quinoa upma tempered with mustard seeds, dry red chilies, curry leaves, toasted peanuts, grated ginger, and cooked with veggies like diced carrots, beans, potatoes and green peas make a healthy & tasty breakfast food or meal substitute for the weight watchers.

Lentil soup

Lentil soup is a nutrient-dense, mildly spiced soup that’s flavorful & velvety in texture. Its spiced with chopped fried garlic & black pepper powder. It can be made more wholesome by adding veggies like green peas, chopped beans, chopped carrots into it. Mixed Lentil Soup consists in vast assortment of lentils such as Urad Dal, Red Lentil or Masoor Dal, Chana Dal, Moong Dal and is highly nutritious. Lentil soup is one-pot preparation high in fibers, proteins and low in calories. Snacking with lentil soup can keep hunger at bay and make you consume less of calories at mealtime.

Paneer bhurji

Paneer or Indian Cottage Cheese is rich in milk proteins and thus is good for weight loss. Proteins in any form take time to digest and thus, help in suppressing hunger. Paneer bhurji is a delicious, nutritious preparation and is perfect for someone who is struggling to lose weight. Crumbled or scrambled paneer is sautéed with all types of colorful veggies and spice powders like cumin powder, coriander powder etc to give you a yummy dish that can be enjoyed as it is or even with roti/parantha!

Makhane Kheer

When untimely hunger strikes this healthy, low-fat dessert is the answer. Makhane  ki kheer is prepared from makhana or fox nuts/lotus seeds. Makhana has high fiber content, protein content and low calorie count. Skimmed milk is used in Makhane ki kheer. The puffed nuts are cooked in skimmed milk. Brown sugar is used as sweetener. The delicious kheer is laced with saffron strands, chopped almonds and pistachios and nutmeg powder to give you a finger-licking dessert…it’s great for those who have a sweet tooth and yet are watching their weight!

Peanut Chaat

Peanuts are rich in healthy fats that come with notable appetite suppressing properties. The peanut chaat is a yummy in-between-meals snack that fills your tummy as well as heart. Boiled Peanut tossed with roasted cumin seeds powder, chaat masala, chopped raw veggies and lemon juice gives you a hunger satiating, tasty snack!

Brown rice pulao

Brown Rice is quite popular among the rice loving weight watchers. It is a fiber loaded whole grain that can curb appetite significantly due to its slow paced digestion. A delicious pulao can be prepared from brown rice cooked in conjunction with colorful veggies and aromatic spices. You can enjoy the delicious & healthy brown rice pulao at lunch or dinner with Cucumber Raita.

Roasted chicken

Roasted chicken is a perfect fit for your weight loss diet. You can roast chicken using very less oil. The trick is to marinate it properly prior to roasting. Beaten yoghurt may be used for marinating the chicken. Roasted chicken is crispy golden and is flavored with herbs like coriander, lemongrass etc to give you a palate pampering preparation…Chicken being lean meat is healthy for you. Also, its high in protein and thus good for weight loss. You may enjoy roasted chicken at lunch or dinner.