There are some myths surrounding weight loss that refuse to tail off even though there is no evidence to back them up. As we step into the New Year, these myths need to be left behind. As we step into 2023, we should allow certain myths to trail off, unlearn old redundant habits and make way for new and effective ones that would help us to motor through the journey. So, here we are with 5 weight loss myths to leave behind before stepping into 2023.

1. Exercise and Eat Anything you Want: Always remember that weight loss is all about 80% diet and 20% exercise, and switching the percentages will not bring about significant results. A lot of celebs promote this wrong theory that you can eat whatever you want and burn it all off the next day. Exercise can burn a limited amount of calories, instead try to cut down calories from the diet. So, straighten up the diet, eat healthy and nutritious food, do practice portion control, and supplement it with regular exercise and see all the extra fat melt away.
2. Stay Hungry and Lose Weight: Another extreme measure that people who desperately need to lose weight resort to – staying hungry to burn extra fat. To lose weight, it’s important to be on a diet plan that encourages you to eat healthy and eat optimum number of calories without starving. A weight loss plan shouldn’t deprive you of food and should be not a short-term project either. To lose weight fast, avoid crash dieting because food deprivation and eating as little as possible will switch the body into a “famine” mode, where after a certain point, losing weight would be extremely difficult. The best thing would be to start on diet plans available on Rati Beauty app that encourages you to eat healthy and delicious meals, is not based on the concept of food deprivation, and takes care of all your nutrient requirements, along with keeping you in calorie deficit so that you can drop extra pounds and burn fat consistently. You can check more details on the Rati Beauty app.
3. Eat All Superfoods and Lose Weight: It’s wrong to put all your weight loss dreams into the superfood basket. The food industry brings forth a new superfood every other day that claims to melt away all extra fat, but every food has calories, and eating too many superfoods can push you out of calorie deficit. Do practice portion control with every food, even if it’s the healthiest one on the planet.
4. Running on Treadmill is Sufficient To Lose Weight: Doing cardio alone will not lead to significant weight loss – you need to get physically active, say bye to sedentary lifestyle, and be on your feet as much as possible.
5. Slimming Pills Are Silver Bullets To Get Rid of Fat: It would be prudent to stop looking for silver bullets in fat-burning pills and appetite suppressants because only through diet and an active lifestyle can you achieve long-lasting results and it’s much safer to follow a diet plan and cut calories than to pop a pill that may have side effects.

As we ring in the New Year, do keep your health as a priority and if weight loss is on your mind, do subscribe to the Rati Beauty diet plan and hop on to the Speed Slim Challenge, starting on January 9th, 2022.

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When the 4 pm hunger strikes, a bag of potato chips would look much more appealing than a bowl of soggy salad. You would rather want to have something crunchy and munch-y to fill the gap between meals, but when trying to lose weight, you have to make sure the ones you pick up do not hamper your goals. Also, when you want to wind down with a cup of chai, instead of reaching out for cakes, cookies, biscuits, experts suggest munching on snacks with protein, fiber, and healthy fats that give you instant energy, keep you fuller for longer hours, and can help you lose weight as well. What better way than to pick up some roasted things that are also healthy, weight loss friendly, and can be taken along in packets to office and even while traveling. Roasting is a process which can be done with or without oil (dry roasting), with a bit of condiments added to increase the flavour and helps satisfy cravings as well. You can also use microwave for roasting. Roasting also allows room for experiment with ghee, salt, pepper, red chilli powder, and add loads of flavour with just a sprinkle of chat masala. So, let’s see some delicious, roasted things to have while on a diet.

1. Roasted Poha Chivda: You can make roasted chivda using just a tablespoon of oil and a handful of peanuts, a few cashew nuts, green chillies and curry leaves. This is a low-calorie but highly healthy Indian snack you would absolutely love along with a cup of chai.
2. Roasted Popcorn: This low-calorie treat when homemade is a delicious, low-calorie high fiber treat. You can even make spicy popcorn with olive oil, salt, cumin, and chilli powder.
3. Roasted Makhana: There’s no doubt that makhana is a weight-loss friendly snack and you can have it in different ways, but roasted makhana is everyone’s favorite. A cup of makhana may have just 100 to 150 calories. Also read: “Makhanas For Weight Loss – How to Eat It Right?”
4. Roasted Chickpeas: Full of protein and fiber, half a cup of roasted chickpeas would have under 150 calories.
5. Roasted Chana: High protein, rich in nutrients, roasted chana is a yummy snack that also keeps you fuller for longer. There might be 160 to 200 calories in 100 gm of chana.
6. Roasted Sweet Potato: Highly nutritious, sweet potatoes have vitamin A, C, fiber, and other nutrients and when you bake it – it becomes a treat! Just remember to keep the skin on and around 100 calories in 100 gm.
7. Roasted Peanuts: This is the most basic snacking option – roasted peanuts! We all know that peanuts have protein, magnesium, vitamin B6, potassium, and other nutrients, but do keep a watch on the portion size because one cup of peanuts can have up to 600 calories!
8. Roasted Chana Dal: Another good source of protein, roasted chana dal also has calcium, iron, potassium content. A 100 gm serving of chana dal may have up to 384 calories.
9. Roasted Pistachios: Not everyone knows this, pistachios have the lowest calories in nuts and rank high in protein content. Experts say unsalted roasted pistachios will have just 175 calories in 0.25 cup.
10. Roasted Flaxseeds: The high fiber content of flaxseeds keeps you fuller for longer, and the anti-inflammatory and antioxidant properties improve overall health as well. But do watch the portion size because just 100 gm of flaxseed can have around 534 calories.

For complete weight loss diet plans, check out the Speed Slim Challenge on the Rati Beauty app.

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Losing weight ain’t that easy and it doesn’t come packed in a fat-burning pill. Also, eating a lot of a particular healthy food that claims to have weight loss properties won’t help either. It’s a combination of healthy diet along with regular physical activity that is most effective, and following diet plans on Rati Beauty app helps to create calorie deficit and lose weight the right way and safely too. Weight loss is a process, but if you are not finding any success even after counting every single calorie, these 5 things are probably making the journey hard for you.

1. Giving Exercise More Importance over Diet: Often, people deduce that more exercise means faster weight loss. They eat less and workout more and after a point, metabolism slumps due to lack of energy and nutrients. From that point, it becomes shedding extra pounds becomes a struggle because there’s not much energy to sustain strenuous exercise. Ideally, maintain this ratio – 80% diet and 20% exercise, to see big results. Consume fewer calories through diet but do not compromise on nutrition either. Of course, you can burn calories through exercise (up to 500 calories with high intensity strenuous workouts), but it’s much easier to slash calories from junk food. For example, if you are trying to cut 500 calories per day, you can cut 300 or more by dieting and burn the 200 from exercise. Not undermining the benefits of exercise – it helps to boost metabolism, develop muscles, and tone the whole body, which would not happen with diet alone, so do make it a point to maintain a balance between two.

2. Counting Calories From all Food Sources Equal: In the “less calories in vs more calories out” game, do not forget to weed out empty calories and retain nutrient-dense food. Treating all calories as equal is a big mistake. In effect, minimize empty calories and maximize nutrient-dense food. Do keep in mind that nutrients are required to maintain a robust metabolism, for fat burning to happen, and to avoid nutrient deficiencies.

3. Overeating Over-hyped Food: Energy bars, granola, smoothies, cold pressed juices are marketed as healthy, but overeating any kind of food (healthy, junk food all included) will upset your weight loss goals. Always watch portions and eat food within the daily calorie limit. Also read: “9 Simple Dietary Changes That Boost Weight Loss.”

4. Not Making Lifestyle Changes Along the Way: Experts talk about adopting positive lifestyle habits not only to lose weight but also to maintain the results achieved. When you make these lifestyle habits, you would not only look better, you would feel better, and there would be lesser chances of failure. Most importantly, it’s easier to incorporate these lifestyle habits into daily routine and get maximum results – start with cooking more meals at home and eating out less, drinking at least 2 liters of water per day, getting more active and that means saying no to sedentary lifestyle, eating slowly and in peace, maintaining a good sleep routine and getting 7 hours of sleep each night, quit smoking and cut down alcohol consumption, and most importantly, find ways to reduce stress.

5. Consuming a Lot of Liquid Calories: Experts do recommend a good portion of vegetables and fruits as part of a healthy diet, but drinking only fruit juices in order to lose weight may actually not work. People often consider going on a “fruit juice only” diet the fastest way to burn fat, but with the lack of other macronutrients like protein and fiber which may you feel full for longer, boost metabolism, keep appetite in check, and help oodles of weight. Do check the Speed Slim challenge starting on January 9th, 2023 to lose up to 10 kg in 6 weeks.

Summing up, you would reach your goals once you start on a good diet and become more physically active, and eat within the calorie limit.

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If you are sitting down to set New Year’s resolution and want to achieve all your goals, keep your health as the top priority because that’s the foundation on which you can build all your dreams. Remember, health is wealth! People who fall into the overweight or obese category tend to be a higher risk of high blood pressure, type 2 diabetes, stroke, sleep apnea, joint pains, heart disease, etc. New year brings with it a lot of opportunities for a fresh start, and it’s a good time to decide to get lighter, healthier, and stronger by losing extra weight. It’s a common trend that a large percentage of people who start the year with full gust, lose the will power and motivation by February end. A study says that 22 per cent step down the weight loss wagon within six days into the New Year! Lack of motivation, not seeing any visible results, and shifting priorities are often cited as the main reasons, but there’s a sure-shot way to succeed – following diet plans on Rati Beauty and finding a diet buddy who is as gung-ho about shedding extra pounds. Weight loss is a process that needs patience and with a weight loss buddy, you are most likely to succeed. In this post, read about some amazing benefits of losing weight with a friend.

1. Set Goals Together: You both may have a different target to achieve but that shouldn’t deter you from pairing up together. What is important you are all trying to lose weight and setting goals together would inspire you to work towards a common goal and cheer each other all the way till goals are met. Also read: “8 Ways To Help a Loved One Lose Weight.”

2. Meal Prep Together for the Entire Week: Meal prepping is a fool-proof to ensure we are eating according to the diet plan, but meal prepping for the entire week, aka, peeling, cutting and chopping raw ingredients into separate boxes, is quite a task, and if you have got a buddy who is on the same diet plan, you can do it together, share the chores, find time to bond, and spend quality time while doing so. When you both have boxes of pre-packed ingredients in the refrigerator, it’s easier to follow the diet plan.

3. Hold Each Other Accountable: When you are in it together, you can encourage, motivate, and inspire each other to work on the diet and exercise routine.

4. Lesser Chance To Dropout: As we have mentioned above, there’s a large percentage of people who dropout within the first week of starting a weight loss diet, but getting support and encouragement from the diet buddy would make it so much harder to quit compared to if you were doing it alone.

5. Reward Each Other For Reaching Small Milestones: Celebrate every small achievement on the scale, and it should be a non-food based reward such as a salon or spa treatment together or new outfit that you both had been eyeing for long.

6. Workout Together: Rati Beauty has shown how you can lose oodles of weight with dieting and walking alone (no need to hit the gym with a vengeance). Going on long walks or doing workouts together would make sure there’s no slacking and you guys are physically active and burning extra calories. Also read: “12 Ways to Boost Metabolism To Burn Fat.”

Summing up, find yourself a diet buddy, convince your friend to become your diet buddy so that when one person thinks of quitting, the other one can persuade to not give up! You can try the diet plans on Rati Beauty app because they help lose overall weight as well inches off waist. Download the Rati Beauty app for more details.

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Merry Christmas Everyone! May your Christmas be full of love, joy, and blessings.

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2023 is just a week away, and while we are all gung-ho about New year resolutions; there are some tips that you can carry forward from this year to the bright one ahead. To make 2023 the best year of your life, to smash goals, instead of making grand new plans that becomes difficult to follow through, carry forward these weight loss tips that you started in 2022. Since you guys have been following Rati Beauty and have achieved amazing results, stick to the diet plan and transform yourself.

1. Continue to Eat Healthy: By continuing on the Rati Beauty diet plan,you can eat the right foods, eat healthy, and still lose oodles of weight. Why wouldn’t you even want to miss this diet plan that scores of people have achieved results with. Our Speed Slim challenge is starting from January 9th, 2023, and this is an opportunity you shouldn’t miss.

2. Continue to Practice Portion Control: Portion control is essential to get into calorie deficit and to drop extra weight. Calorie deficit happens when a person consumes fewer calories and burns more calories through diet and exercise. Portion control involves being aware of the correct amount of food and serving sizes so that you do not binge or overeat. Do not resort to food deprivation but do measure out portions, chew food slowly, and practice “hara hachi bu,” which is a popular Japanese mantra for eating until you are 80% full and then stop. People who practice this eating habit rarely gain weight. Read in detail about “hara hachi bu” here.

3. Be Physically Active: Make exercise a part of your daily routine, keeping aside at least 30 minutes to 1 hour to move that body and exercise. There’s no need to exercise every day of the week, just 4 to 5 days of workout is enough to burn away layers of extra fat and drop weight. Increasing physical activity and being on your feet for the major part of the day helps to burn considerable amount of calories. Even mundane chores like sweeping, mopping, dusting can help a great deal with weight loss.

4. Stick To Meal and Snack Timings: It’s essential to stick to meal and snack timings to extra calories from adding up and also to avoid unnecessary grazing through the day. The first thing you should probably do while starting out on a weight loss journey is to set yourself a meal and snack schedule. Don’t eat outside of your schedule, stick to the timings for better results.

5. Do Not Get Obsessed with Weighing Scale: A weighing scale can be your best friend or your worst enemy. Nothing can be more frustrating than to see numbers go up on the weighing scale even after strict dieting. Before you decide to get down from the weight loss wagon, look for non-scale victories like improved stamina, better sleep, clothes fitting better, and improved lab profile as well.

6. Meal Prep Ahead: Save a lot of money by meal prepping and cooking food at home rather than ordering junk food or dining out. There are multiple benefits of eating homemade food – you can cut loads of calories, be sure of healthy ingredients, and cut out bad ingredients like transfat, etc. And you get to save lots of money while doing so. Food delivery apps on your phone may tempt you to give into cravings and order food from outside often, but do limit eating out to once a week and you will see the weight dropping just with completely home-cooked food.

7. Cut Down Sugar As Much as Possible: It’s important to cut down on sugar, particularly added sugar, because it’s there in every other processed food out there. Sugar is highly addictive and it’s not easy to get off sugar, but eliminating sugar is important to lose weight and improve overall health as well because it raises inflammation in the body and pre-disposes one to heart disease, diabetes, and other life-threatening diseases. But the biggest outcome of giving up sugar is weight loss – so try to cut down sugar as much as possible.

8. Continue Making Positive Changes to Lifestyle: Say bye to sedentary lifestyle, drink more water, lower stress, and prioritise sleep over everything. Sedentary lifestyle, poor sleep, chronic stress can lower metabolism, increasing cravings for unhealthy food, and lead to weight gain. These factors can also impact physical and mental healthy in a negative way, so stick to the habit of making positive lifestyle changes instead.

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Here’s two weight loss truths you need to absolutely hear – weight loss should not be a costly affair and fat-burning cannot be triggered by amping up exotic ingredients. There’s no doubt that avocado, kale, acai berries all have amazing benefits for overall health as well, but your kitchen is a treasure trove of weight-loss friendly foods, you just have to look closely. Also, you need not arduously put together salads with complicated ingredients; simple foods are most effective when it comes to weight loss. So, explore and raid your kitchen right now for these weight-loss friendly ingredients.

1. Cinnamon: It’s a spice that’s easily available in every Indian kitchen, irrespective of the cuisine or region. Cinnamon has medicinal benefits as well, is an anti-inflammatory ingredient, and stabilizes blood sugar. Add it to your regular cup of tea or sprinkle over oats, and reap the benefits of this metabolism-boosting spice.

2. Peanuts: A study done majorly by Texas Tech University found that people who had 35 gm of roasted/lightly salted peanuts before main meals had weight loss and better fasting glucose levels. Peanuts are a good source of protein, fiber, and healthy fats, and all three of them help incinerate fat burning in the body.

3. Chickpeas: Everyone loves to gorge on chole! Chickpeas or chole have protein, fiber, and give your body ample nutrition. What’s more, they keep you full for longer so that you do not reach out for snacks often. Chickpeas are also a good source of vitamin B6, and folate that boost metabolism and essential minerals like potassium, calcium, and selenium. In one cup of chickpeas (125 gm), you get around 210 calories, fat 3.8 gm, complex carbs 35 gm, fiber 9.6, and protein of 10.7 gm. All this nutrition makes it a wholesome food, so don’t forget to include chickpeas quite a few times during the week.

4. Turmeric: Another indispensable part of Indian curries, turmeric, has anti-inflammatory and anti-microbial properties. Curcumin, the compound found in turmeric, also prevents further weight gain.

5. Eggs: It’s considered as an wholesome food with so many nutrients packed together in one egg. There are approximately 75 calories with up to 7 gm of protein, 5 gm of fat, 1.6 gm of fat and a host of other minerals, vitamins, lutein, carotenoids, etc. If you are eating just two eggs each day, don’t skip on the egg yolk, they pack the most punch.

6. Olive Oil: Rich in heart-friendly monosaturated fatty acids (MUFA), this very category of fats also help to stabilize blood sugar and boost fat burning.

7. Yogurt or Curd: Made through fermentation process, rich in probiotics, it keeps the gut bacteria happy. But research says the high calcium content aids in fat burning and prevent further weight gain.

8. Pistachios: Has healthy fats and also low in calories, boosts metabolism, keeps you fuller for longer, curbs appetite and cravings, and a handful is all you need to reap its benefits. Also read: “8 Weight-Loss Friendly Nuts.”

9. Makhana: Makhana is a healthy snack. Makhana or puffed up lotus seeds, are low in calories and are a good source of protein. Makhanas are also rich in iron and you can dry roast them without any oil with a sprinkling of pepper powder to help with weight loss.
10. Coffee: Caffeine content in coffee boosts metabolism, accelerates fat burning, and promotes weight loss, but do make sure, to have it black with no added sugar.

Summing up, it’s through a healthy diet, exercise, and getting into a calorie deficit that will get to your desired goal weight. Rati Beauty diet, for example, helps you lose weight from eating the right kind of food, your skin would glow and hair would become healthy.

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There are so many superfoods out that do not get their due importance in a world where kale, seaweed, acai berries, receive a lot of hype. In such a scenario, the benefits associated with Indian superfoods is also often overlooked. Protein plays an important role in weight loss and that’s why experts stress on the importance of amping up protein intake. Chicken, eggs, paneer, tofu, protein powders are all good sources of protein, but there’s an equally good and an inexpensive protein source we often ignore – “sattu.” The best thing about sattu is that it is 100% plant based – so absolutely good for vegetarians and vegans as well. Sattu is made by roasting and powdering Bengal gram, and in some regions, besan is added for extra flavour. It’s popular as a summer drink as it cools down the body and replenishes nutrients and minerals lost through sweating and dehydration. As we have already mentioned, sattu has not received enough credit even though it’s rich in nutrients and amazingly, has weight loss benefits too. It’s also known “poor man’s protein” in India because you can get 20 gm of protein per 100 gm at just 80 INR or less. It’s not just the high protein content, here’s what makes sattu a weight-loss friendly food.

1. High in Protein: Foods high in protein not only help to burn more calories, they keep one fuller for longer and controls appetite. Also read: “15 Food Sources of Lean Protein that Can Help with Weight Loss.”
2. Boosts metabolism: It boosts metabolism and supplies energy and nutrients that are needed to revv up metabolism like iron, magnesium, potassium, etc. With loads of vitamins, minerals, potassium, magnesium, and of course protein, it boosts metabolism and aids in the fat-burning process.
3. Low-Glycemic Index: Studies have shown that low-glycemic foods do not cause sharp blood sugar jumps and that’s why help with losing weight. Try to cut down on high GI foods and switch to low GI options like sattu to see a decline of the numbers on the weighing scale.
4. High Fiber Content: Fiber helps to keep you fuller for longer, keeps the gut bacteria healthy, and ensures you are burning body fat. Research has shown that people who consume an optimum amount of fiber tend to have lower body weights.
5. Flushes out Toxins: With its rich mineral content, sattu detoxifies and gets rid of toxins from the body.

You can make sattu sherbet in summers, sattu paratha, sattu laddu, and of course litti chokka, there’s so much variety. Though not exactly low in calories, sattu is full of nutrients, and can be made a part of staple diet. Do check Rati Beauty app for weight-loss related diet plans.

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Bread is the most convenient breakfast, literally takes no time to put together, and that’s why it’s a staple breakfast the world over. Especially for busy bees and those living a jampacked schedule, it’s easy to make something with bread that can be grabbed on the go. But over the recent years, the side effects of having white bread on a regular basis has made people stand up and take notice, and look for healthier versions – and “brown bread” emerged as the best alternative. The problem with white bread it has refined carbs that sharply spikes up blood glucose and has a negative effect on appetite. Eating a lot of foods with simple carbs can lead to unhealthy weight gain. But of late, there are other types of bread, such as rye and sourdough bread, that experts say are healthier options. Sourdough in particular is thought to be weight loss friendly too, but the question, is it better than brown bread? Let’s find out:

What is Sourdough Bread?

Sourdough bread is made through long fermentation process using gut-friendly yeast (wild yeast) and lactic acid bacteria such as Lactobacillus alimentarius, Lactobacillus brevis, etc. It takes longer time to ferment than brown bread where baker’s yeast is used. It has a tangy/sour taste and a crusty exterior and soft interior. Also read: “Can I Eat Bread and Still Lose Weight?”

Is Sourdough Better Than Brown Bread?

Brown bread is made with whole wheat, with bran intact, with better fiber content and better nutrient profile. It also has a lower glycemic index than white bread, hence does not spike up blood sugar. However, the problem with most commercially-available brown bread is that it may be colored with caramel coloring and while it may have some amount of whole grain, a lot of brands do add refined flour in it.

A slice of white bread:
80 calories
14 gm carbs
0.3 gm fiber

A slice of Brown Bread (24 gm):
75 calories
8.25 gm carbs
1. 1 gm fiber.

A slice of Sourdough Bread (one serving/64 gm)
174 calories.
19 carbs
10.44 dietary fiber.

Sourdough bread has a glycemic index of 54 and that’s why does not cause sharp fluctuations in blood sugar. Also, with its high fiber content – keeps you fuller for longer and controls appetite.

Experts say protein and fiber play an important role in weight loss. In a 2018 study, a group of people were asked to increase their fiber and protein intake, and these people were able to cut down significant calories and lose weight during a 12-week trial.

Another study done by Canadian researchers involved participants who consumed sourdough bread had stable blood sugar level and were able to maintain this effect during their second meal and for hours after. This happened because the fermentation process likely changed the starches in the bread, making sure they get digested slowly and do not raise blood sugar sharply and spike insulin. This study basically revealed that having sourdough bread for breakfast may help control hunger and appetite through the day, helping in controlling calorie intake.

Also, since sourdough is a fermented food, there is lesser chance for bloating and digestive issues. Remarkably, fermentation helps in reducing phytate (anti nutreints) and increases phytochemicals which are helpful in fighting inflammation. The fermentation process produces short chain fatty acids (such as butyrate, propionate, and acetate) that promote fat metabolism. It also promotes fullness and curbs appetite.

Summing up, sourdough bread scores better over brown bread because it has more nutrients, does not spike blood sugar, and the high fiber content helps boost weight loss. So, if you love bread but want to lose weight as well, swap white bread with sourdough. Also, if you want to know better healthy breakfast options to lose weight, check out our weight loss diet on the Rati Beauty app.

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Eating the right kind of food can make your weight loss journey smooth and easy, but it’s essential to identify what’s right and what’s not. Foods with fat content in them were considered to be bad for health and weight loss until a few years ago, but experts say food with “healthy fat” content boost the whole weight loss process. Experts also say you should eat a good portion of vegetables and fruits as part of a balanced diet. But some veggies may boost weight loss a little more than others. Sweet potato is one such veggie that does not get its due – steam them, bake them, or mash them up – this nutrient-rich veggie tastes too delicious. But is sweet potato good for weight loss? Let’s find out:

1. The best thing about sweet potato is that you can eat with the peel on – which is packed with dietary fiber. Just like protein, dietary fiber is an essential nutrient that boosts weight loss by reducing the level of hunger hormone, has cholecystokinin that stimulates the digestion of fat and protein. The resistant starch in sweet potatoes lowers the risk of obesity.

2. You would be surprised to know that sweet potato is a water-dense vegetable (77% water content), that keeps you fuller for longer, curbing appetite.

3. With their natural sweetness, they curb cravings for sugary treats.

4. Even if you are not trying to lose weight, sweet potatoes should be part of your diet because though this vegetable has complex carbs, it is also rich in provitamin A (from beta-carotene), vitamin C and potassium. Cooked sweet potato contains about 18 to 21% carbs. This carb content consists of starch, sugar and fiber. Sweet potato is also rich in antioxidants and may help reduce oxidative damage, lowering the risk of several diseases. Since these potatoes are low in calories, you can have them without going out of calorie deficit.

5. As mentioned above, you can have sweet potato in different ways – steamed, boiled, baked, mashed, roasted – there are so many options.

Summing up, weight loss is majorly about maintaining a calorie deficit, being on nutrient-dense diet such as Rati Beauty diet, and also doing regular exercise.

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They call belly fat stubborn for a reason – it refuses to budge even with all multiple rounds of crunches and huffing and puffing doing cardio. Belly fat results from bad dietary choices, eating a high-calorie diet, leading a sedentary lifestyle, allowing stress to run the show, and also due to sleep deprivation. Belly fat can also increase one’s risk for type 2 diabetes, cardiovascular diseases, and high blood pressure. There’s are a lot of things you can do to get rid of belly fat – by following my diet program on Rati Beauty app, avoiding transfat, eliminating sugar completely, and cutting down on processed food, and leading an active lifestyle. Rather than spending a lot of money on fat-burner pills, we would advise you to explore your kitchen where you can find amazing fat burners, all natural with absolutely no side effects. Some of these natural fat burners target belly fat by boosting metabolism while some others have thermogenic properties and torch up stored fat. While there’s no silver bullet to target belly fat, these ingredients help in their own way to burn a lot of calories, boost metabolism, and help the body target stored fat, particularly around the belly area. So, here’s the list:

1. Ginger: This one is a serious bloat killer! It gets rid of cramping and improves digestion as well, that’s why it’s a part of so many detox drinks. Ginger is a thermogenic food, Improves metabolism, has antioxidant properties, and the compound gingerol reduces oxidative stress. Regular consumption of ginger has been found to reduce waist circumference.
2. Apple Cider Vinegar: The acetic acid in apple cider vinegar has been found to improve metabolism and prevent fat accumulation. In a Japanese double blind trial, regular intake of vinegar was found to reduce overall body weight and belly fat as well.
3. Garlic: It is believed that having two to three garlic pods on an empty stomach first thing in the morning can burn belly fat. A study published in the journal of nutrition found that garlic can stimulate the fat-burning process and boost metabolism as well.
4. Turmeric: This amazing spice is full of goodness, is a natural antibiotic, is anti-inflammatory in nature, with thermogenic properties (torches up calories). It improves insulin resistance as well. A study done at Tufts university found that the compound “curcumin” in turmeric suppresses fat accumulation and also helps to convert white fat into brown fat.
5. Chilli Pepper: A compound known as capsaicin found in chilli pepper, jalapenos, and even capsicum, has thermogenic properties, improve metabolism, and some even say that it’s a secret belly fat-burner ingredient.
6. Coffee: Now, there’s another reason to look forward to that steaming cup of coffee. A study conducted by Holland and Barrett shows that caffeine can help burn belly fat. It showed that coffee increases metabolic rate for up to three hours. But make sure you skip the sugar and creamer in your cup.
7. Egg: High on protein, essential nutrients, vitamins, and healthy fats, egg is a superfood that you should include in your daily diet, irrespective of whether you want to lose weight or not. Having eggs in breakfast would keep you fuller for longer, boost metabolism, curb appetite, and the protein and fat content would fuel the fat-burning process. There’s also vitamin D in eggs, whose deficiency has been found to increase in waist circumference.
8. Cheese: Is there anyone who does not like the gooey goodness of cheese? Well, cheese, particularly ricotta cheese, has two nutrients that have been found to target belly fat – vitamin D and calcium. Research shows that vitamin D and calcium-rich breakfast increases the rate at which fat is burned over the next two meals!
9. Tofu: Rich in protein and calcium as well, tofu is something that can help target belly fat as well as overall fat. A high-protein diet can work wonders in your weight loss journey – boosting metabolism, burning a lot of calories, curbing appetite too. Talking about calcium, for quite a long time, people thought the only one function that calcium has in a human body is to help build healthy and strong bones. But there are a whole lot of things that calcium can do and one of those things will get you mighty interested – calcium can help burn belly fat.
10. Yogurt: You need to have yogurt in your diet – it has protein, probiotics that keep the gut bacteria happy, and of course calcium that helps target belly fat. Then, there’s also calcium, which the experts say, if there is adequate calcium, that cell will burn more fat. That’s a lot of research to show calcium helps burn fat. Diets that are high in calcium are associated with reduced rates of being obese. If one takes the recommended daily intake of calcium, there are less chances of that person developing belly fat. Calcium also suppresses appetite, lowering hunger sensations by 12%.

Summing up, though certain foods help to target stored fat, do make sure you are eating within the calorie deficit, getting enough sleep, and following an active lifestyle. The combination of all these factors will bring about transformation and help in getting rid of the belly fat as well.

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Since there’s a lot of emphasis on “eat fewer calories and burn more calories,” anything labeled “low-calorie” is automatically considered “weight loss friendly,” and “low calorie” breakfast cereals, muesli, granola, etc., which usually have a high amount of sugar, raise blood sugar rapidly, eliciting a sharp insulin response, which means you would feel hungry quite soon, once insulin causes blood sugar to slump. For a majority of people, breakfast is the most exciting meal of the day and it should rightfully be a nutrient-dense meal. The first meal of the day should help you kickstart the day on a healthy note. A heavily-processed cannot be considered healthy just because it claims to be low in calories; please do not swap it for traditional breakfast options like idli, dosa, paratha, dhokla, poha, etc. Among these, poha is perfect for busy bees because it is easy to make and would appeal to every tastebud and palate. The best thing is that you can have poha for breakfast, lunch, dinner, and as a snack too. All said and done, if you are trying to lose weight, let’s find out if poha is good to shed extra pounds or not?

Why you Should Pick Poha over Processed Breakfast Cereals?

There’s no doubt that when you have hardly any time in the morning to prepare breakfast, pouring out cereals into a bowl from a packaged box would seem time saving and convenient. But is it healthy and weight loss friendly? Breakfast cereals have empty calories, with very low nutrient profile. Some of these cereals are high in sugar, have added flavour, artificial color, GMO and synthetic products. You would be compromising on nutrients when picking them over traditional breakfast options like poha, dhokla, idli, dosa. Poha, as we mentioned above, is an easy-to-make breakfast recipe that can also be the most exciting meal of the day and an awesome way to jumpstart your morning.

Listing out ways poha can be made weight loss friendly:

1. Poha is made from beaten or flattened out rice, and the amazing thing is that you can get red rice variant as well with the goodness of fiber, B vitamins, iron, zinc, magnesium, calcium, and other nutrients. The red variant also has anthocyanins, a group of antioxidants with anti-inflammatory and anti-obesity properties!

2. Wait, there’s more – you can take the nutrient level of poha several notches by adding peanuts (for protein), and spices. From kanda poha to tomato poha – the list of variations you can make with this easily available and inexpensive ingredient is endless. Garnish with coriander leaves, curry leaves. With a dash of lemon, let your tastebuds dance with delight.

3. You can also add all kinds of veggies into poha – green peas, carrots, beans, capsicum, cauliflower, potato, corn, onion, broccoli, and even tomato, and convert poha into a wholesome meal. Green chillies, ginger, grated coconut  – poha can accommodate these metabolism-boosting ingredients too.

4. Poha with dahi/yogurt makes a great combination to boost weight loss. Dahi/yogurt is a good source of calcium and healthy bacteria, aids in digestion, boosts metabolism, and keeps the gut bacteria happy.

5. It’s a light breakfast, lunch, dinner option – easy to digest.

6. It’s a gluten-free option.

7. There are less than 200 calories in one cup of prepared poha.

With so many benefits that come along poha and no elaborate meal planning required, poha should ideally be a staple meal even in your weight loss diet. Most importantly, if weight loss is on your mind, you should check out the amazing diet plan on the Rati Beauty app.
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Whether you want to shed extra weight just in time for your best friend’s wedding or for your own wedding, or to fit into an old pair of jeans – it’s the right decision taken at the right time. Also, since New Year is just around the corner, and all of us sitting down with pen and paper to make new resolutions, we guess “lose weight” is right there at the top. Now since you have made that decision to embark on a weight loss journey, some things will help motor you through, and even maintain the weight after meeting the goal. So whether you want to lose a few pounds or inches off your waist, read about 7 things that will help on your weight loss journey.

1. Maintain a Food Diary: Keeping a diary helps to keep track of where those extra calories in your diet are coming from, would help slash out extra calories; identify and eliminate calorie-dense foods, and get rid of mindless eating. It would also help to chalk out meal and snack timings. Various studies have revealed that people who had maintained food diaries managed to lose weight successfully. There’s no need to hunt for a fancy journal – just a pen and notebook will do.
2. Portion Control Instead of Eyeballing Food: Maintaining a calorie deficit is essential for fat burning to happen and portion control and measuring out food quantities help a great deal to achieve that. However, do measure out food portion instead of eyeballing the quantity to avoid extra calories from creeping in. Also read: “10 Tips to Portion Control Food for Weight Loss.”
3. Consistency is Greater Than Motivation: Don’t rely on motivation to help you sail through the journey because motivation might fizzle out soon; only being consistent and forming habits will help you to stick to the diet and exercise routine.
4. Pick the Workout That you Enjoy: Don’t drag yourself to the gym if you have no interest in running on the treadmill or lifting heavy weights. Being physically active and exercising a bit helps to boost metabolism and burn off calories, but it’s totally okay if hitting the gym with a vengeance and sweating profusely doing cardio is not your thing. Simple exercises like brisk walking, skipping, or jogging in the park will also do a great deal for your body. Believe us, people have lost oodles of weight just by going on long walks a few days in the week.
5. Find Ways To Lower Stress: We cannot stop mentioning how stress can trigger weight gain. So, the first thing you should do is to find ways to lower stress – connect with your friends and family, engage in a new hobby, listen to music, or just laugh more. Anything that can distract you from daily stressors will help you shed weight as well.
6. Make Lifestyle Changes Just as you Begin Dieting: Before even starting on a diet, we would recommend you to make lifestyle changes without which losing weight becomes an uphill task. Getting at least 7 hours of sleep, chewing slowly without distractions, combating sedentary lifestyle are the changes that would benefit overall health as well. Start making these changes right now.
7. Drink More Than 8 glasses of water each day: Don’t stop at 8 glasses of water – keep your body hydrated at all times to boost metabolism, curb appetite, and prevent unnecessary cravings. Upping water intake also lowers water retention in the body.

Most importantly, you need to eat the right kind of food, and with Rati Beauty diet, you can surely see positive changes, and successfully shed extra pounds, and get healthy in the process as well.

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Remember how your mom forcefully fed you a spoonful of “dahi” before you dashed out of the door to appear for the life-changing board exams? In India, having curd with something sweet is considered auspicious before stepping out of the house. Experts say such a practice helps to boost energy, to cool down body, to relieve stress. and also great for digestion. Ideally, curd should be considered a superfood with so many benefits. But the common question that people who are trying to lose weight ask – can you eat curd while trying to lose weight? Let’s find out:

The good old dahi/curd is a staple in Indian households. The best thing is that it’s a fermented food, rich in probiotics and healthy bacteria such as Lactobacillus acidophilus, Lactobacillus bulgaricus, Lactococcus lactis, Lactococcus lactiscremoris., considered absolutely great for your gut. As we all know, a robust gut is the secret behind the smooth functioning of the body, including fat burning. Regular consumption of curd improves digestion and immunity.

Coming to its weight loss benefits:

1. Fermented Food, Rich in Probiotics: Live bacteria that can be found in curd/yogurt such as Streptococcus thermophilus, Lactobacillus bulgaricus have been shown to reduce inflammation (which is a reason behind insulin and leptin resistance). Having a diet rich in anti-inflammatory foods gives a better chance to lose weight.

2. High in Calcium Content: Calcium is an essential nutrient that not only helps to build stronger bones, it has many more lesser-known yet highly beneficial functions – it neutralizes the effect of stress hormone cortisol! Chronic stress is considered a major reason behind belly fat and if calcium can lower stress, isn’t that amazing! Calcium also boosts fat burning by preventing the body from storing fat. Within the body cells, if there is adequate calcium, that particular cell will burn more fat! Adequate calcium in the body increases breakdown of fat in the bloodstream and preserves thermogenesis, accelerating the weight loss process. When the calcium levels are low, the body tends to make more fat cells.

3. Rich in Protein: It’s a lesser-known source of protein that helps to curb appetite and boost satiety. Protein also boosts metabolism and increases fat burning.

4. The B vitamins in curd improve overall metabolism and metabolize carbs, fat, and protein.

5. Curd is rich in essential minerals such as magnesium and potassium. Magnesium helps to regulate blood sugar and improve insulin sensitivity. Magnesium and potassium also helps to reduce bloating and water retention.

Now that you know that there are multiple ways in which a bowl of curd can help with weight loss, have it plain or make good old raita, or better use it to make overnight rolled oats – the options are just endless! Also, if weight loss is on your mind, do check out Rati Beauty diet which would help you lose oodles of weight without food deprivation or crash dieting. Download the Rati Beauty app for more details.

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Are you frustrated that even after putting in so much effort, mustering a lot of will power, following the diet to the T, becoming a gym rat – nothing seems to help, not at least to lower the numbers on the weighing scale. There might be a couple of mistakes stopping you from achieving success – from switching around trying every other superfood that claims to be a silver bullet to melt away extra fat to cutting out major food groups, or there can be more than one. Even if you are eating everything healthy and exercising consistently, these 6 small mistakes can ruin your weight loss goals.

1. Adding Too Much Oil To your Meals: We Indians do like curries to be spicy and oily. We all know by now how changing the cooking oil can be a game-changer in weight loss. Even with the healthiest of oils, it’s important to cut down the quantity of oil while cooking. Olive oil, ghee, butter, coconut oil have healthy fats but they are calorie dense and would increase the calorie count at the end of the day. For example,  1 tbsp of olive oil has 119 calories! And if you are adding too much oil, it would be difficult to maintain a calorie deficit. Please take note that reducing the amount of oil during the cooking process will help cut down so many calories.

2. Eyeballing Calories: We tend to underestimate the amount of calories in food when we resort to eyeballing the quantity. When you are just starting out, instead of eyeballing quantity and calories, weigh and measure the food as mentioned on the diet plan. Because without measuring, you may be consuming a lot more calories.

3. Skimping on Water Intake: It’s a hotly debated topic – if warm water is better than cold water for weight loss. No matter what the temperature, do remember to keep yourself hydrated, experts say, at least 8 glasses of water per day prevents dehydration and helps in running of all physiological systems in the body smoothly. Dehydration can create a lot of uneasiness in the body including headache, lightheadedness, low blood pressure, but if you didn’t already know, it can send hunger signals and make you eat more! When we are dehydrated, the body cannot clearly distinguish between hunger and thirst signals, and most often instead of sipping a glass of water, we tend to indulge in unhealthy snacks to curb hunger pangs. Experts say there’s a strong connection between dehydration and weight gain, because lack of water causes tiredness and exhaustion, and in order to quickly replenish energy, we opt to eat something with calories to get a boost of energy. Water is the elixir of life, a zero-calorie drink that boosts metabolism, helps the body flush out toxins, and also to absorb nutrients, and do not forget to drink water at regular intervals even if you aren’t feeling thirsty.

4. Looking for Everything “Low Fat”: It’s a huge misconception that all fats are unhealthy and eliminating everything with “fat” in it would lead to quick weight gain.  So, in a quest to lose weight quickly, we tend to look for “low fat” stuff. But low-fat food options may have an insane amount of added sugar to compensate for the bland taste after ripping away the fat content. Before you pick a “low-fat” version of something, do make it a point to go through the ingredients list to eliminate the presence of added sugar.

5. Eating Too Many Healthy Foods and Falling out of Calorie Deficit: There’s no doubt oatmeal, kale, avocado, chia seeds, almonds, peanut butter, fruits are all healthy food and therefore weight loss friendly, but all of them still have calories that add up at the end of the day. Just because it’s healthy, you cannot still binge eat them – always portion control, practice mindful eating to maintain calorie deficit to burn extra fat.

6. Not Making Lifestyle Changes: Make no mistake, weight loss is not all about “less calories in vs more calories out.” You need to lead an active lifestyle, reduce stress, sleep for 7 or more hours, and get out of the sedentary lifestyle. Needless to mention, dieters who lead a sedentary and stressful lifestyle find losing weight an uphill task.

Summing up, it’s clear that eating less or exercising too much would not burn off all extra fat, you need to make tiny changes here and there as well. Also, if weight loss is on your mind, there is no better diet than Rati Beauty diet to shed extra pounds and lose inches off the waist as well.

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It’s a fact that the human body absolutely hates to lose weight and likes to hoard fat instead. During evolution, when food was scarce and the next meal often difficult to acquire, the body adapted to a mechanism whereby all the extra calories got packed off to be stored as fat in case there was an energy crunch in the future. This worked for us when it was difficult to survive in harsh conditions. However, in the current scenario, this efficient survival mechanism is working against us because calorie-dense food is aplenty and access to sugary treats (which the brain rewards us with dopamine) convenient. In such as situation, the body turns into a hoarder, converting all these extra empty calories to fat. If you are someone who managed to trick the body into shedding weight by following a calorie-deficit diet and consistent exercise, congratulations! But recently, to your disappointment, the weighing scale shows you have gained all the weight back! It’s frustrating when you have put in so much hard work, over a few months, managed to lose oodles of weight, but just a few days of slacking, brings you back to square one. You can’t figure out what made the scale go up so high! Don’t fret! In this post, we will underline 5 reasons why it’s so hard to keep the weight off so that you can be careful the next time around.

1. You Made Just a Short-Term Plan: When you consider eating healthy and exercise just a part of a short-term project, you would most probably resort to crash dieting (extremely unhealthy), resorting to food deprivation and starvation to achieve the goal weight. Crash dieting is not a sustainable way to shed weight, and once you come out of the diet, weight gain is imminent. Yo-yo dieting never works if you want to stay fit and healthy all your life. Instead, eat healthy and nutrient-dense food, continue to be physically active, and this would help to maintain optimum weight.
2. Your Metabolism Slowed Down: A sluggish metabolism is the reason why most people find it extremely difficult to burn fat. When someone loses a lot of weight, the metabolism gets compromised. And with crash dieting, the body goes into a starvation body, trying to conserve as much as fat as possible, and does so by lowering metabolism. If you are struggling to maintain goal weight, maybe you should try to boost the metabolism. A few effective ways to have a healthy metabolism is by eating nutrient-dense food, exercising regularly, leading an active lifestyle, sleeping for 7 or more hours, and lower chronic stress.
3. Made No Lifestyle Changes: Weight loss is not all about “less calories in and more calories out.” A sedentary lifestyle, sleep deprivation, and high stress levels will definitely lead to weight gain, even if you are eating within the daily limit of calories. Remember to make positive lifestyle changes along with maintaining a calorie deficit. Also read: “17 Small Lifestyle Habits That Will Help you with Weight Loss.”
4. Fell Back on Old Eating Habits: Do practice mindful eating even after losing weight. Practice portion control, eat healthy, cut down on processed and sugar consumption. Do not fall back on old dietary habits that led to weight gain in the first place.
5. Slacking on Exercise: Even if you have lost a considerable amount of weight by dieting alone, you need to exercise to maintain the weight. Even brisk walking will do. Regular exercise not only burns fat, it is an awesome metabolism booster. Also, with exercise and building of lean muscle tissue, you can increase your resting metabolic rate, and stay at your goal weight permanently.

Summing up, it’s not so hard to maintain goal weight if you are following the right strategies and diet plan. If you are trying to lose weight and keep it off forever, do check the Rati Beauty diet. Download the app for more details.

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The price tags on annual gym memberships, a jar of protein powder, kale and avocado would give the impression that losing weight is indeed an expensive affair. Not really! Hitting the gym is not really necessary to burn fat, you can exercise in the comfort of your home or grab a pair of shoes and go for a long walk to burn calories. Likewise, spending money on exotic food is not necessary, we have locally produced food that’s comparatively more nutrient dense and weight loss friendly. Most importantly,  fat-burner pills, appetite-suppressant tablets, sauna belts, detox drinks rarely work. Now that we have underlined that losing weight is not an expensive project, we would like to draw your attention towards effective ways to lose excess weight while on a budget.

1. Start By Clearing out the kitchen: Instead of asking you to buy stuff, we are asking you to get rid of things that cause weight gain in the first place. Clear the kitchen and refrigerator of processed and junk food. Anything with transfat, high fructose corn syrup, monosodium glutamate – throw it out immediately. When you clear out the kitchen of unhealthy food, you no longer would reach out for such food to satisfy hunger and cravings. Stock the kitchen and pantry with healthy food instead.

2. Eating Healthy is Not About Picking Expensive Food off Supermarket Aisles: Acai berries, kale, seaweed are hailed as superfoods with amazing properties but they are not easily available and expensive too, but we should give equal importance to locally available foods because they tend to retain their nutritional value much better. If olive oil is expensive, coconut oil is a good option. Likewise, you can get a lot more nutrients from a bunch of spinach leaves than kale. Millets, whole grains, vegetables and fruits available locally are packed with vitamins, minerals, antioxidants, etc., and they retain their nutrients better than exotic foods.

3. Indulge in Homemade Food, Eat out Less: Food from restaurants and eateries have a high amount of calories, large portion sizes, and use a lot of oil, salt, sugar to prepare them to appeal to the tastebuds of customers. Eating out too often will lead to weight gain. On the other hand, with homemade food, you have a better control over the cooking oil, ingredients, and can measure out the portion to maintain a calorie deficit to lose weight. Also, do remember to uninstall food delivery apps which make getting unhealthy food at your doorstep convenient.

4. Try These Ways To Boost Metabolism; If there is one way to lose weight at a faster pace, it’s by boosting one’s metabolism. With wrong dietary choices, sedentary lifestyle, increased stress, lack of sleep, metabolism tends to drop down considerably and the body loses its ability to burn extra calories at a steady rate. There are some simple ways to boost metabolism – be physically active for most part of the day, sleep for at least 7 hours each night, drink at least 8 glasses of water per day, eat nutrient-dense food, and walk in the sunshine and get some vitamin D. “25 Vegetarian Metabolism Boosting Foods For Weight Loss.”

5. Reduce Chronic Stress: Stress can increase your risk of lifestyle diseases such as hypertension, diabetes, heart disease, stroke, to name just a few. Chronic stress has both physical and mental repercussions. Stress also increases cravings, appetite, and an elevated cortisol level makes weight loss an uphill task. When you reduce stress, you would see positive changes in your life. Going for walks, practicing relaxation techniques, pursuing a hobby all would help to reduce stress.

Summing up, it’s a huge misconception that you would have to spend a lot of money on expensive food and gym membership to bring about body transformation. Just follow a good weight loss diet, like the Rati Beauty, and let the magic happen.

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