The term “diet” denotes a restrictive and temporary eating plan on the basis of approved foods and food that you need to avoid. It can also refer to a regular eating pattern or types of foods one consumes. Considering this, if you are concerned about a PCOS diet, you should know that there is no such thing as a PCOS diet as PCOS is not temporary. It is considered a lifelong condition that requires a long-term commitment to making healthy choices. Adapting the principles of healthy eating is a necessity, while a specific “diet” is only ideal for you as long as you stick to it.

According to research, it is evident that diet and lifestyle modification are usually the first approaches to managing PCOS. Changing your way of eating becomes a necessity in most cases of PCOS. The research done on women with PCOS reveals that there is not one specific diet to follow. Instead, there are several ways to reach one goal, lose weight, improve ovulation, reduce hair growth, normalize hormone levels, etc.

PCOS and a Low Dairy Diet

As per small research, it was found that PCOS women who had a low dairy and grain-free diet for around eight weeks showed improvement in overall health, weight, testosterone, hair growth, etc. It happened mainly because dairy products evoke a higher insulin response than other food items.

PCOS and the Dash Diet

The dash diet is a specific diet that revolves around all the high-fiber food such as whole grains, vegetables, and fruits. PCOS women must follow this diet as it is low in saturated fat, cholesterol, and refined grains as well as high in several nutrients such as fiber, potassium, and magnesium. This diet is generally used to treat high blood pressure and is one of the healthiest diets ever.

PCOS and a Low Glycemic Index (GI) Diet

Carbohydrate is very impactful and makes a significant difference in the regularity of the menstrual cycle and insulin resistance. Researchers compared several metabolic factors by giving two groups of women with similar PCOS diets. The key difference was that one group consumed low-GI food while the other had higher-GI foods. The group that consumed lower GI foods showed significant improvements in insulin resistance and regular menstrual cycles. 

PCOS and a High Protein Diet

A high protein diet might help you deal with psychological symptoms common to PCOS. In a 2007 study, 25 women were given either a high protein, high carbohydrate diet or a low protein, high carbohydrate diet to test weight loss and psychological symptoms with the use of relevant scales. The women who followed the high protein and low carbohydrate diet showed better improvements in self-esteem, anxiety, and depression. 

Conclusion

All in all, the main thing is that quality matters more than quantity. The key finding from the research is that improvements in menstrual regularity and insulin resistance in PCOS can be achieved through weight loss. Consuming whole, nutrient-rich foods that are high in fiber are very effective in controlling symptoms of PCOS and achieving weight loss effortlessly, A dietitian might help you with staying on track. If you are looking for an ideal dietitian/nutritionist in the Delhi/NCR region, you must consult Dr. Namita Nadar. She boasts decades of experience in clinical nutrition and has helped a large number of women.

You might have heard a lot of different opinions on what one should eat to get more nutrition. If you are infertile, you must be habitual of listening to different opinions on how to get fertile as well. The opinions differ from person to person. Some suggest you to go vegan while some suggest you include all the meat in your diet because that’s what they or their ancestor did in the past. To tackle nutrition-related challenges, you must consider an ideal nutritionist such as Dr. Namita Nadar, who is one of the best dietitians and nutritionists in Noida.

However, the main question does eating really impact ovulation and egg quality and help you get pregnant eventually?

Researchers at the Harvard School of Public Health did research on the same question and (spoiler alert) the answer is YES. Nutrition definitely makes an impact – it boosts sperm and egg quality, improves ovulation, and eventually increases fertility. On that note, if you are looking for the best diet coach in Noida, Dr. Namita Nadar is the go-to person.

While there are different ways of healthy eating but according to research “Mediterranean Diet” is simply the best way to tackle your fertility challenge.

Impact of diet on your fertility

If you are concerned about the fact that how much a diet can impact fertility, the answer is a lot.

What is the Mediterranean Diet?

The Mediterranean Diet, which is also known as the Fertility Diet, consists of the following nutrition guidelines:

Consume fertility fats:

• Make sure you include olive oil, avocados, nuts, and seeds in your diet.
• Processed fats such as highly refined canola, safflower, and sunflower oils should be consumed in lesser amounts.
• Say no to trans fats.

Consume plant-based protein a lot:

• Include protein-based foods in your diet such as beans, soy, and lentils to get more and more protein.
• Consume less protein from meat.

It is necessary for you to be 100% vegetarian to become fertile – just keep more and more beans, (brown) rice, and less carnitas in your diet. Also, the quality of the food matters a lot. If you can get grass-fed and organic red meat around 1-4 times a week, it is very good for your fertility.  

Consume fiberful carbohydrates:

• Include more and more whole grains (such as brown rice, quinoa, and lentil pasta), fruits, sweet potatoes, peas, and corn.
• Include less spaghetti, pastries, and white bread.

Carbs are generally not that bad for you, even they are very good for you as your ovaries require carbs to function ideally. However, it is necessary for you to choose the right ones that are full of fibers, and less of the highly refined varieties.

Consume full-fat (organic) dairy products: 

• Include more and more full-fat dairy products in your diet.
• Include less non-fat yogurt, cottage cheese, etc.

If we consider vitamins, these are the ones necessary for fertility:

• Vitamin E for a healthy endometrial lining.
• Vitamin D for hormone balance.
• Vitamin A for cell differentiation.

Dairy products such as cheese, yogurt, etc. are perfect sources of vitamins A and D. However, they are good only in the full-fat version. You should avoid artificial growth hormones by getting organic foods.

Conclusion

To become healthy and fertile, you don’t have to do anything extreme. For instance, you don’t need to go vegan, count carbs precisely, and treat refined sugar as toxic waste. You need to simply enjoy your life like you are on a vacation at a Mediterranean beach. Your meals need to be an ideal combination of several colorful food items such as fresh fruits and vegetables, tons of fish, nuts, seafood, olive oil, and whole grains. Considering this, if you are looking for the best nutritionist in Noida, you must consult Dr. Namita Nadar – one of the best weight management dietitians in Noida.

There is great amount of information and countless articles on the internet with regards to nutrition and health. In today’s time getting correct and professional guidance has become all the more difficult when so many voices can be heard and so many opinions are just floating on the internet without any credibility. Therefore, it is important to list of 10 most important things that your nutritionist wants you to keep in mind about diet, nutrition and overall health whether your goal is weight loss, weight gain, body building, or just overall healthy living.

• Small steps also count: You have finally started making changes in your diet and nutrition and you are eager to see results but you are not able to see them. You want to see weight loss, weight gain air anything that is your goal. Hold on! Don’t give up just yet. Wait for your body to accept these changes and remember even small changes that you have made will show results if you are consistent in your efforts. You do not have to jump on crash diets or crazy fitness routines in order to achieve an intended body weight. All you need to do is make sustainable lifestyle changes that will help you to lose weight and that too forever!
• Stick to your ancestral diet: Fads come and go but the best thing is always to stick to something that your ancestors have been having since many years. Your body is accustomed to the diet that has been evolved over the years by your ancestors according to the weather and other conditions. Eat food that is seasonal and locally available. This way it will be cheaper and also beneficial to you and the local economy. You will also achieve your overall fitness goals of weight loss, weight gain, body building etc without giving up things you loved in your childhood. For instance, people in North India consume jaggery and peanuts during winter because these food items keep you warm and boost your immunity. This ancestral wisdom will help you a long way
• Eating is more than just consuming food: Eating food is not just about providing nutrition to your body but it is also a way of connecting with others, socialising, culture, history and much more. So don’t just keep counting calories when the idea of food is also to have fun. Take a break from your diet if you are enjoying meals with your family or celebrating a birthday of a loved one.
• Your gut health affects your overall wellbeing: Imagine not being able to enjoy anything just because you are unable to digest anything properly. This could lead to weight gain or not able to lose weight. This might also make you feel that you are losing a lot that is why your gut health is very important. Your gut is like a thin lining which is constantly filtering foods so imagine pouring unhealthy diet day after day. Slowly your gut will start acting up and you will face several digestive issues. The only way to tackle this is to eat healthy.
• Improve your immunity and gut healthy via food instead of capsules: Although taking capsules could be necessary in some cases however the best way to feed your immune system is via healthy food. Including wide spectrum of food groups in your diet will provide diverse prebiotic fibres and polyphenols will feed a broad spectrum of beneficial, probiotic bacteria. And greater probiotic diversity ensures more gut benefits are available, including better immunity.
• Include as many colours as possible: Do not leave out any food group, try to make your plate as colourful as possible. By doing this you will ensure that you are getting all the required micro and macro nutrients and it will add to the overall wellbeing. If weight loss is your goal add more of greens in your diet. You can even add fruits in your diet in order to make it more wholesome and nutritious.
• Drink plenty of water: You might have heard this many times but this is one of the most important things that your nutritionist wants you to know. Drinking water not only aids in weight loss but also has several benefits. It is good for you overall gut health and keeps your organs healthy.
• Health is not just about healthy eating: Whether your goal is weight loss or it is to maintain the weight or simple to lead an overall healthy life, it is not just dependent on diet but also your overall lifestyle. Whether or not you are getting enough sleep, whether you exercise or do you lead a very sedentary lifestyle, therefore do not just fret about the diet and also focus on improving your overall lifestyle.
• Work towards mind & body both: Don’t just work on achieving bodily goals but also focus on your mental health. This is important as no matter how much you do if you don’t feel good about yourself it will not make any positive change in your life. Try to accept your body and inculcate the habit of gratitude towards all that it does for you. Do not get bogged down by unrealistic standards of beauty set by celebs and what you see on tv and do not compare yourself with celebrities as they have an entire team of professionals to take of their body and looks. Positive thinking will also boost your overall health, keep you motivated and also fast track your weight loss or whatever goal you want to achieve.
• Take a break: We all want to achieve our goals fast whether it is weight loss or body building but that does not mean that you have to be at it 24*7. It is advisable to give your body a rest or a cheat day of at least one day a week. People who take a rest from their routine for a day have got better results as compared to those who go through a strict regimen every day. So a well thought out cheat day is in fact a good thing and will also boost your weight loss journey.

Summer is here and so is the time to ensure that you are not only well hydrated but also on your journey to weight loss. One of the major factors which are well known to give quick results is consuming lots of liquid during summer so that you are well hydrated and also lose weight. However, we all feel bored of just drinking water whole day. So here are few drinks that you can try during summers in order to not only remain hydrated but also lose weight. They are not only detoxifying but also very tasty and easy to make.

• Lemon Mint Detox Water: Why drink just water if you can make it healthy as well as tasty by infusing all the goodness of lemon and sprinkle a few leaves of mint in it. Lemon and mint are known to detoxify and cut fats. Also this drink is super easy to make. You can make it once and consume it the entire day
• Cucumber Detox Water: Cucumber is another great option that you can add in your water to make it tasty, healthy and also it is super easy to make. Cucumber is known to be super hydrating and is extremely good for maintaining gut health.
• Watermelon, Lemon and Mint Cooler: Watermelon season is here and this is one of the most hydrating and amazing fruit that you can add in your diet in order to replace drinking just normal water. Make it tastier by adding lemon, mint and ice to it and you have one of the best fat cutter weight loss drinks.
• Coconut water: Coconut water is not just low in calories but also has less sugar as compared to most other fruit juices. This is one drink that you can consume during any season and get good results. You can add chia seeds into it in order to get quick results. Consuming it every morning on empty stomach is said to have really good results in aiding weight loss.
• Apple, honey and cinnamon drink: This is another interesting combination which not only aids weight loss but is super tasty and easy to make. Apple is known to boost weight loss and so is cinnamon which has properties which boost metabolism. Together they make a lethal combination to aid weight loss.
• Grapes, berries and cinnamon: This drink is really quick to make and is very delicious. Grapes and berries are both said to have weight loss properties if consumed right before the meal. This combination will help you boost your metabolism and give you best results.
• Orange chia seeds cooler: Oranges are here and are a rich source of vitamin C. Chia seeds has quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. This is a good combination and very easy to make

 

We hope these coolers will not only keep you refreshed throughout the day but will also keep you on track in your weight loss journey.

India is a country with countless festivals and special occasions. Our festivals revolve mostly around spending time with family and relishing different delicacies made during these festivals. It is almost difficult to resist these savories made by our loved ones. However, if fitness is your goal for this year it makes sense to be mindful of partaking in these festivities. We do not believe in suggesting you to refrain from these little joys of lives but at the same time you could always use some of our tips and remain on track to your weight loss journey along with enjoying the festival.

So how can we enjoy all the festivals without gaining excess weight or side tracking from our fitness goal? Here are some tips that will help you with exactly that

• Control portion sizes: Yes you can have that Gulab Jamun or Gujiya, but do not go overboard. Know how much is enough. Enjoy the delicacy but be mindful of the number of sweets you take.
• Make smart choices: There are many delicacies that can be made using no sugar and with as much sweetness. For instance you can use delicacies made of dates as it will satisfy your craving for sugar yet will be a healthier choice
• Cook healthy food: Use smart cooking options such as baking instead of frying wherever possible. Try to avoid eating food which is too deep fried every day. You can have a bit of it every now and then but not in every meal. As much as possible try to avoid taking too heavy dishes for dinner. Instead go for a heavy breakfast.
• Home cooked food: Yes home cooked food is any day better than ordering from outside as it is light and also made using less of oil and spices. This will also keep you feeling light and will not cause any gastric problems
• Include salads in your meals: Try to eat your salads before your main course and try to consume it more. This way you will consume other heavier foods in lesser quantity and feel satiated also for a longer period of time
• Exercise every day: Yes! This is one thing you must be very regular with if you don’t want to gain any excess weight. Make sure that you burn some extra calories a day after consuming a big meal or festive buffet. This will also keep you on track and keep your energy levels to normal. Exercising also demotivates us to make unhealthy choices as we feel more accountable and realize how much effort it takes to burn those many calories.
• Mind your beverages: Beverages could actually lead to a lot of unnecessary calorie intake. People have them only for the sake of having them with others. If you avoid them it could mean avoiding a lot of unnecessary calories that would otherwise add to more sugar intake and more weight.
• Do not skip meals: Although this is important for everyday but during festivals it is particularly important as we are on holiday and our general routine is tossed out of the window. It could be very easy to skip a meal and then hog on to the next one and consume excess calories. Try to take your breakfast as that should be your biggest meal of the day and will also help in keeping you active and full
• Choose items full of protein and fibre: Survey the buffet and try to take more of protein and fibre in your meal instead of carbs and sweets. This way you will feel satiated for a longer period and it will aid in weight loss too
• Keep a check on alcoholic beverages: While consuming alcohol could be customary or even normal during the celebration of festivities, it is important to remember that it slows down the metabolism and is not good for your weight loss Therefore keep a check on it and consume it within a limit.

We hope these tips will keep you on track when it comes to your fitness goals and will help in your overall weight loss journey. You must enjoy the festivals by all means as that is the objective behind them and not miss out on small joys of life, but at the same time keep your goals in mind.

 

Although we may get attracted and fascinated towards the rapid weight loss. But experts recommend a slow weight loss which is 500 gm to 1 kg maximum per week. Losing weight quickly through starvation techniques may result in harmful effects. Perhaps most noticeably people who lose quickly will not be able to sustain successfully.

Few side effects which result after following fad diets for faster weight loss are lack of nutrition from your body if you completely skip few food groups from your diet like milk and milk products. If you won’t substitute it with other calcium sources.

Your metabolism will get slower. Rapid weight loss usually occurs from extreme calorie deprivation, for example, people who go from eating 3,000 to 1,200 calories a day, says Gans. Trouble is, our body recognizes this as a sign of limited food supply and goes into starvation mode.

Calories restricted diet may result in decreased muscle mass rather then decreased fat loss. Your body starts eating your muscles first rather fat to maintain the energy supply.Muscle is more metabolically active than fat. That means one pound of muscle burns more calories a day than one pound of fat. So, a loss of muscle means you’ll burn less calories a day and decreased weight loss.

Also cutting too much carbohydrates may result in dehydration and that leads to dry skin dullness and low.

So “success is a fruit of slow growth”

DR NAMITA NADAR

DIETITIAN AND NUTRITIONIST
PHD FOOD AND NUTRITION
HOD CLINICAL NUTRITION

Breakfast is an important meal in a person’s daily routine. Since this is the first meal after a long gap since dinner it has got its name breakfast meaning breaking the fast. Therefore, it is important to give your body good nourishing foods right in the morning in order to set the right tone for the day. Eating heavier breakfast also helps in keeping your energy and blood sugar levels in check and makes you more productive all throughout the day. Following are some of the tips that you can incorporate in your breakfast routine in order to get maximum advantage from your breakfast:

1.  Eat protein rich breakfast.
2.  Have highest calorie of day in breakfast .
3.  Breakfast should be largest meal of the day.
4.  Eat insoluble fibre in breakfast to be satiated for longer period of time.
5. Make combination of protein ,good fat , complex Carbohydrates, and fibre.
6. Use MCT oil in breakfast.
7. Breakfast should not be in hurry.
8. Include eggs lean meat legumes and nuts.
9.  Eat at least 25 gm of protein in your breakfast.
10. Quinoa with amaranth and nuts with plant based milk is one of the best breakfast option.

Weight loss comes after you start eating healthy. It is easy once you start following a schedule and a habit of eating healthy. Weight loss is the second step, the first is to become healthy and weight loss comes automatically after that. Weight loss is easy when you are into the habit of eating all kind of food groups. The best food group is vegetables and pulses along with good fats.
Weight loss makes your cells to shrink in size which results in sagged skin. To overcome sag skin it is necessary to do proper physical activity. One hour workout is best for the same.

We hope the above mentioned tips will help you in your weight loss journey and will help in fulfilling your fitness goals

Everyone wants to lead a healthy lifestyle and losing weight is one of the most common resolutions that people make every year. However, we all come up with excuses after following a good lifestyle for a first few days or weeks. Most common reason that people give for giving up their healthy routine is their busy schedule. These days when the working hours have become so long, and so demanding it is difficult to maintain a healthy lifestyle. Finding time to work out is the most challenging thing for many working professionals irrespective of their field and area of work.

Therefore here are some handy tips by the best dietitian for weight loss in Noida

Noida that you can follow in order to lose weight and remain on track of your fitness journey.

• Make simple breakfast your priority – It may not be possible for people who are busy to make a very elaborate breakfast due to their busy mornings therefore simple breakfast choice should be kept ready at home . Something as simple as porridge or oats dosa could be made within a couple of minutes and they provide good nutrition and start to the day. Fruits are also a good option to begin you day with instead of caffeine or tea. Try to reduce the intake of sugar through beverages in the morning and focus on including proteins in your first meal.
• Pack some snacks for work – Take some healthy snacks along at work such as dry fruits, an apple, or an orange, and try to have them in between your lunch so that you do not overeat after getting too hungry. Having more number of meals in a day also helps in improving the metabolism and keeps your sugar in check
• Don’t forget to take salads for lunch– Along with the usual lunch don’t forget to dishes such as curd and salad in your lunch. Also don’t forget to include protein in your lunch through dals, paneer, or chicken etc. If the office provides buffet make smart choices by going for protein rich choices and salad.
• Drink lots of water – Yes this is obvious and very important. Don’t forget to drink water in between your work. You can also put reminders for water intake in your phone. Remember drinking at least 8 glasses of water is not only good for your overall health but also aids in weight loss.
• Don’t forget the evening snacks– If you want to take smaller dinner make sure you take some snacks in the evening. This will help in controlling the portion of the dinner and in keeping it light. Try to make dinner the lightest meal of the day.
• Never skip meals – No matter how busy your schedule is but skipping meals is a big No! By doing this the metabolism becomes slower and also you might end up consuming a lot more than usual and will not be able to maintain the desired calorie deficit. As much as possible try to take meals on time and don’t skip them.
• Avoid aerated drinks at work – As much as possible try to avoid aerated drinks at work. Many companies provide aerated drinks to their employees are part of refreshments but avoiding them is the best move you can make to achieve a good weight loss result.
• Limit number of tea and coffee – Although having a cup of tea or coffee sometimes helps in being more productive but at the end of the day these are calories! Even if you wish you take tea you can opt for green tea or try to go for healthier options such as buttermilk. This will go a long way in facilitating your weight loss journey
• Eat more fibre – Try to include more fibre in your diet via salads, sprouts, whole grains, beans, fruits and vegetables. Try to take atleast 30 grams of fibre in a day.
• Take a good sleep– Not everything is dependent on diet alone. Try to take 8 hours of sleep. Good quality sleeps helps in losing weight and also reduces stress levels. It will also make you feel more energetic throughout the day.

 

So what are you waiting for? Don’t let a busy schedule deter you from starting your weight loss journey. Get rid of all or nothing attitude and start with simple changes that will give you good results if followed well.

Weight loss is not a big thing if comes to commitment and dedication. It all needs a strong will power to follow a regime. But to follow that regime u have to be consistent because healthy weight loss is  a slightly long process depends on your weight loss goals. And to achieve that goal you have to follow a scientifically proven method of keeping your calorie intake low and burning more. Now to achieve this you need a customized diet based on your BMI and BMR
Basic metabolic rate will provide you your maintenance calories and based on that you have to deflect your calories. Calorie deflect and calorie burn with exercise and physical activity both matters a lot.

Now come diet chart and diet planning which totally depends on the level of your physical activity. Any individual diet plan suits to you is not necessarily successful every time. Because your body type is different from others and your metabolism too.
You can easily get your basic metabolic rate calculations from Google after that deduct 500 to 700 kcal from your maintenance calories. And here you got your full day calories intake.

Now u have to divide that calories in to macro distribution which is your carbohydrates fats and proteins. Make sure your protein intake is highest for fast fat loss. Fat loss is more important than weight loss. Weight loss includes your water loss muscles loss too. Its your choice now what kind of a body you want.
Choose high quality protein like chicken breast egg whites. And if you are vegetarian then go for pulses chickpea nutrella soya and tofu.
Tofu is best source of protein having high in calcium and protein with very less in fat in comparison to paneer.
So choose your protein wisely.

Will discuss on micro nutrients in detail in my next blog till then try to follow high protein diet chart with good cardio activity.

This is a condition in which a female when get pregnant, become diabetic with having high blood sugar levels then normal. This may happen due to heredity or the hormonal changes and some times due to poor diet habits and life style.

The case may be any of the two types:

1.Gestational diabetes- when diabetes is detected for the first time during pregnancy or There is a history of diabetes during previous pregnancies .

2.Known Diabetic -a woman who is known to have diabetes before her pregnancy.

Gestational diabetes should be followed seriously since many of these cases may need insulin treatment during the last trimester. In a known diabetic ,the control of blood glucose levels to ideal range should be achieved before the patient is advised to conceive. Keep monitoring sugar levels during pregnancy as well.

Gestational diabetes patient should follow a diabetic diet to keep the sugar levels under control. The diet a women should follow is high protein high fibre and low carbohydrate.
Diet high in fibre like salads, fruits, mix seeds, green leafy vegetables etc.

Protein rich foods liked skimmed milk,eggs,fish chicken, soya bean as well as green leafy vegetables should be given adequately.

This is a common myth that during pregnancy you can eat any thing, but this is completely wrong to do..if a pregnant lady start eating over calories, she ends up having extra weight gain which leads to higher weight after delivery.

Some of the traditional food items popularly given during pregnancy in our country like ghee and excess dry fruits which are rich in calories should not given to diabetic pregnant women.

A well controlled diabetic mother can be taken to term if the foetal assessment is reliable.

Neonatal care is important, especially if the mother’s blood glucose is not ideally controlled in the last few weeks. These infants have a greater risk of respiratory distress, hyperbilirubinemia, hypoglycemia, birth injuries and asphyxia.

Losing weight is part of many of ours resolutions. Every year people around the world wish to get fitter year by year and also try to keep up with it by taking expensive gym memberships, or buying running shoes, or simply by switching to healthier diets. But very often, we lose our motivation to stay on track and continue with our resolution. Our New Year resolutions become just another to do list for the first week of January, and then we are fall back to our older ways.
But why does this happen? Why are people not successful in keeping up with their weight goals, or sustaining their weight loss? One of the reasons that many quote for the same is they take up either very difficult fitness routine or unrealistic diet plans to achieve faster results. But only after a few days we get tired and fall back to our old ways. This is also very discouraging and makes people feel that losing weight is not only tough but also boring.
However, losing weight can become fun and also sustainable if done in the right way, with proper guidance. Often times we feel that losing weight means going on boring diets and eating salads the entire day, but that is far from true. Most successful weight loss programs are the ones which take into consideration your dietary preferences, what you like and what you don’t like. Eating regular meals with optimum portion sizes is often enough.
So here are a few tips you can keep in mind while going on a weight loss journey:

1. Start with smaller plans. Cut down your goals in achievable targets, so instead of focusing on losing 25 Kgs in a year, focus on losing 500 grams a week. This will also give you motivation and keep you on track
2. Don’t rely on just weighing machine, measure yourself up from time to time. Sometimes weighing machines are not the best alternative to measure your success, you may be losing inches but the weighing machine will not show any change as you are losing fat but also gaining muscle.
3. Consult a nutritionist who can chart out a diet plan for you based on your dietary preferences. Our body needs certain minimum number of calories to do day to day functions. However how we plan those calories is what makes or breaks the deal. Plan your meals wisely, and consider taking help of an experienced professional.
4. Drink lots of water! Yes, don’t forget to hydrate yourself from time to time, aim for drinking 8 glasses of water a day. You can begin with smaller target and eventually increase it.
5. Cheat meals are a must. Surprised! Yes, cheat meals are also essential to keep you on track and motivated. Designate one day for a cheat meal and try to include something that you really like to have. It could be a burger, or a pizza or anything that brings joy to you. However, instead of spending the whole day as a cheat day just plan one meal as a cheat meal of the day.
6. Start with simple exercises such as walking or brisk walking, yoga, swimming or anything that you really enjoy. If you love walking start by setting smaller targets of a 15 minute brisk walk in the nearby park or 30 minutes stroll in the neighborhood.
7. Include weight training in our fitness regime. Experts believe that this will not only help you tone up but also speed up the metabolism and help you achieve your results faster.

Hope these tips will keep you on track and help you keep those extra kilos away.

Chart of Best Diet Plan for Diabetes Patients Diabetes is a condition which can make life miserable if not controlled on time. Diet control is the key to controlled sugar levels. The food we eat is our necessity for life. But do you know the quality and quantity of food can impact your health especially when you are diabetic? Some food products like carbs increase blood sugar rapidly and can lead to other diabetic problems. And increased sugar levels may impact other body organs.

The main goal of a good diet plan for a diabetic patient is thus to maintain the best levels of carbs, proteins, fats, and other nutrients. The selection of food products in a diet plan is done in a manner to control the carbs, and include other balanced nutrients for managing blood sugar levels. Everyone has a different body requirement, so a personalized diet plan can help you balance your sugar levels. Diet plans designed specifically for you helps you make the healthiest and sustainable food choices.

Summary:

Carbohydrates control with increased fiber in your diet is essential for managing blood sugar levels.  Healthy eating and regular exercise can help you regulate your blood sugar levels and finally reverse diabetes. Diabetes reversal in not difficult, only it needs dedication with self control.

Weight loss is a beautiful journey for individual who shows dedication towards healthy eating and healthy living. Another term for weight loss is fat loss. Fat loss is defined as excess area fat removal from specific parts like belly, arms, thighs, hands, and face fat.

Not only specific body parts, but weight loss also helps the organs to remain healthy. Weight loss helps in reducing the excess fat around the organs but in a healthy manner keeping all the organs active and healthy.

Nowadays everyone is keen to lose weight in any manner and goes far beyond from a healthy diet. Weight loss is promoted by accepting a healthy eating pattern a well-balanced meal and a healthy lifestyle. 

Acceptance of eating right helps one to lose weight. Now we look forward to some tips for healthy weight loss.

Some Important Tips for Fat Loss:

1.) Stay Hydrated

A keen mantra for healthy weight loss. It is always advisable to drink more and more water at least 10-12 glasses to keep the body hydrated and keep the mind and soul refreshed.

2.) Consumption Of Fibres

Fibers are found in plant-based sources and help to maintain gut healthy by promoting healthy gut microbiota. A recommended of 40g of fiber according to the RDA. More of the emphasis should be on the ancient style eating like consumption of whole grains that are ragi, jowar, bajra, oats, spelt flour, dalia etc.

3.) Protein Consumption

Protein, an important macronutrient available widely to us, helps in weight reduction. Protein not only repair tissues muscles but also helps in maintaining the tissues muscles and organs. while during weight loss protein consumption should be increased. Protein is usually present in pulses that are dals in the common name which includes green gram whole, lobia, rajma, chole, horse gram etc. Other sources include eggs, milk and low fat milk products like tofu, homemade cottage cheese, curd, yogurt, lean meats like chicken, fish, shrimp, scallops.

4.) Nuts And Oilseed Consumption

Nuts are an important part of the diet high in heart-healthy fats that is omega 3 fatty acids and a good source of fiber. Consumption of almonds, walnuts, peanuts, pistachios(unsalted), Brazilian nuts, etc. A superfood that helps in weight loss is flaxseeds, chia seed, sabja seeds, sunflower seeds, sesame seeds,etc.

5.) Consumption Of Vegetables

Vegetables are a good source of fiber and gives a feeling of satiety for a long period of time and delay gastric emptying.

Read our blog on Plant-Based Diet Chart For Weight Loss.

 6.) Levels, Maintaining Healthy Blood

Maintaining Healthy Blood fats like cholesterol and triglycerides in the blood, and help in controlling inflammation. Some important ways which help to lose weight but increase Muscle Mass include:

Eat Plenty Of Proteins

Proteins are basic building blocks for the body. Enzymes present in protein helps in digestion and energy production, regulate fluid balance, support immune health. Protein is important for maintaining the muscle which helps to support new muscle growth. Protein Requirement for different age groups differs varies depending on age, sex, and physical activity level.

Sources of Proteins Include Milk (Skim Milk, Toned Milk, Double toned Milk, Cow Milk), Curd, Paneer, Cheese, egg white, Pulses (Arhar, moong, masoor, urad, Rajmah, chole, lobia, Kala chana, sprouts, besan), Quinoa, Soybean, Edamame, Soy chap, miso, tofu.

Exercise 

It is the most important way to encourage fat loss rather than muscle loss. Follow Calorie Deficit Diet One should aim to reduce weight by cutting 500-600 Kcal per day to minimize muscle loss while having fat loss. Calories can be reduced if we focus on a healthy lifestyle such as consuming more fruits, vegetables, whole grains ( like millet, quinoa, Amaranth, etc.), lean protein foods(like chicken, fish, egg whites), low-fat dairy, and less intake of sugar-sweetened products like Soft Drinks, Aerated Drinks, processed juices (like real, Tropicana, B Natural) and beverages (such as Flavoured milk), processed meats (like Red meat- beef, mutton), and fried foods include (pakoda’s, chips, mathri, kachori, namak pare, bhatura, Raj kachori, Dahi Bhalla.)

“Only I can change my life, No one can do it for me”. A very motivational quote that inspires us to start a journey of our wellness.

Few tips I want to give to my clients to lose weight faster and get effective results. Always drink a glass of water 10 minutes before every meal. Avoid Sugary drinks and juices. Eat high protein breakfast always. Eat complex carbohydrates and millets.

Choose soluble fibre more in your diet. Always eat slowly, chew your food properly. Drink at least 3 to 4 litter of water per day. Keep siping hot water or green tea after your meals. Reduce refined carbs from your diet. Add good oil to your diet, it helps to keep you full and oils like olive oil, canola oil also healthy. Eat fatty fish in your diet. Include aerobic exercise in your daily routine which helps in fat burning.

Above all desire to lose weight should come from an individual. Lifestyle and work habits partially determine how many calories we need to eat each day. Someone whose job involves heavy physical labour will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day. More strenuous exercise programs, such as those with cardio focus, can burn even more.

And if anyone wants to lose weight they should deduct 500 kcal from the normal calories required as per BMI.

Read more related articles:

Plant Based Diet Chart For Weight Loss

How Can A Dietitian Help You In Weight Loss

A plant-based diet helps you lose weight and keeping it off because plant-based diets are packed with fibres, and fibres will keep you full and help you losing weight without taking extra calories in your diet. Plant-based fibre consists of both soluble and insoluble fibre.

Both fibres help differently, soluble fibre helps in keeping you full as well as help in controlling bad cholesterol along with weight loss. Soluble fibre has also been used in disease like diverticulitis and IBS. Insoluble fibre works differently and helps in creating weight loss with the help of keeping you full, as well as relieves you of the problem of constipation, gas and acidity.

Note: You can also contact us to get professional advice on your health. We are one of the best and authorised weight loss clinic in Noida.

A plant-based diet consists of protein, fibre, vitamins as well which help in further weight loss by increasing satiety and improving muscle mass. With more muscle mass a person burns more calories and increase metabolic rate which further helps in weight loss.

A plant-based diet will keep your body alkaline, which means good PH value of your body. With an alkaline environment body response to weight loss get improved. Taking lemon juice in the morning create an alkaline environment and give belly fat reduction along with weight loss.

Plant-based protein like tofu, Nutella and pulses also keep less load on the kidney because the by-product of these protein sources is less. Green leafy vegetables are high in fibre and also rich in phytonutrients helps in weight loss and fulfil the Vitamin mineral requirements of the body.

Weight loss with a high protein diet is the best way to lose weight. For weight loss, you need to give calorie deflect. And in calorie deflect keep protein high as much as 50 per cent. Aim for 40 gm of fibre a day which is easy to do when you move vegetable, fruits, whole grain, and beans to the centre of your plate. Drink three litter of water per day to overcome high fibre intake which may give bloating effect.