Is there any Indian kitchen where you cannot find besan on the shelves? Besan or gram flour is a staple across all regions of the this vast country and thus always in stock, just like atta, rice, and cheeni; one reason is that, you can make yummilicious dishes from besan – from pakoras to gatte ki sabzi, add it to any curry to make it flavourful, the options are just endless! Not only that, it’s a magical ingredient when it comes to skincare; no matter what your skin type, you can whip up effective homemade face packs with gram flour or use it in combination with other ingredients to get rid of so many skincare concerns, be it acne or hyperpigmentation. All said and done, wouldn’t you like to know whether besan would fit into a weight loss diet or not? Let’s find out:

Gram flour is a gluten-free option and has carbs, protein, vitamin B6, and a lot of essential minerals like iron, potassium, magnesium, folate, copper, zinc, etc. Apart from these nutrients, gram flour also has fiber which is great for your gut health. It’s also noteworthy that the fat content in besan is pretty low. The protein (22 gm/100 gm) and fiber content keeps you fuller for longer. Essential minerals like magnesium, copper and zinc boost metabolism and increase energy expenditure. Also read: “Here’s How Peanuts Can Help you Lose Weight.”

Besan has a low glycemic index of 10 which ensures that the blood sugar does not rise too sharply. Low-glycemic foods such as besan maintain a stable blood sugar level that help to control appetite.

Dhokla, cheela, dahi kadi, gatte ki sabzi, khandvi, besan omelette, besan dosa, besan idli, besan roti, Maharashtrian pitla curry, Bombay chutney, baked besan papdi, Maharashtrian mokle besan are all examples of how you can make healthy and tasty dishes with besan as the main ingredient. Interestingly, you can add gram flour to “tasteless” veggies karela, capsicum, etc., and add loads of flavour to them. Here are some examples – capsicum besan sabji, zucchini besan sabji, karela besan sabzi, broccoli besan curry, bhindi besan curry, spring onion besan curry, the list just goes on.

But do remember to avoid deeply-fried food like pakoras and sugar-laden treats like ladoos and halwa when you are trying to lose weight.

Taking calories into consideration, 356 calories per 100 gm, that’s a bit high, so you do have to watch portion, to stay in calorie deficit because that’s when fat burning would happen.

Summing up, there’s no dispute that besan is a healthy ingredient, but avoid whipping up deeply-fried stuff and sweets with it, and practice portion control, and it will only help you lose weight. Also, if weight loss is on your mind, do check out the weight loss diet plans on the Rati Beauty app.

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Chocolate, ice cream, candies, cookies, gulab jamun, desserts – do you crave for these sweet treats every few hours? Having too much sugar on a daily basis is neither good for your health nor for your weight loss goals. The real issue with sugar is that it’s added in every other food – from sauce to breakfast cereals, from candies to sandwich bread, and that’s because sugar makes everything tastes so good. Overconsumption of sugar leads to faster weight gain and the number #1 reason behind buildup of belly fat. Too much sugar also increases the risk of type 2 diabetes, heart disease, and even cancer. But try as hard you may, it becomes difficult to resist sugar because of its addictive nature, and some studies compare sugar addiction to some drugs such as cocaine. This is because sugar seems to activate the same kind of reward area in the brain as drugs. All said and done, read about 5 real reasons why your body is craving for sugar and what to do about it:

But Why is Sugar Addictive and Irresistible?

When sugar enters the body, it activates an area of the brain called “mesolimbic dopamine system” which is also known as the “reward center,” releasing feel-good neurotransmitters like dopamine, that in turn cause a sense of pleasure, motivating us to reach out for more sugar-based foods to experience the same feeling of pleasure. Experts say cravings for sweets and sugary stuff is to find motivation to trigger the reward center of the brain.

Now, coming to the real reasons why your body is craving for sugar:

1. You are Consuming Way Too Much Sugar: As we have mentioned earlier, sugar activates the reward system and releases dopamine (which is a feel-good chemical), and to get this dopamine rush frequently, our body makes us crave for sugar over and over again. Just cut down on sugar consumption, and you will see the cravings come down drastically as well.

2. You are Under Too Much Stress: There are various studies that have found strong links between high levels of stress hormone cortisol to increase in sugar cravings. Additionally, ghrelin, which is the hunger hormone, also shoots up under chronic stress. When cravings hit, try stress-busting techniques like listening to music, going for a walk or run, pursuing a new hobby, and you will note the difference.

3. Chromium and Magnesium Deficiency: Studies have revealed that certain mineral deficiencies can trigger cravings; and sugar cravings can in fact be caused by chromium and magnesium deficiencies. That’s why, it’s important to have a healthy and balanced diet, and when trying to lose weight, look no further than Rati Beauty diet for your weight loss diet plans that takes into consideration nutrition as well as health with the diet plans.

4. A Diet High in Refined Carbs: A diet that is majorly filled with refined carbs spike up blood sugar, trigger sharp insulin response, and once the excess sugar has been taken care of, the subsequent slump can trigger an urgent need for a quick boost of energy, and there’s nothing better than sugar to give you that instant energy. Scaling back of refined carbs, an increase in protein and fiber intake can help stabilize blood sugar so that these slumps and subsequent demand for replenishment does not occur.

5. Excessive Salt Consumption: Ultra-processed food and restaurant food can be notoriously high in sodium/salt and sometimes that’s the main reason you crave for sugar.

6. Sleep Deprivation: When you compromise on sleep, it affects mental as well as physical health. Lack of sleep increases hunger hormone “ghrelin,” and stress hormone “cortisol,” both of which increase sugar cravings. Maybe you should stop blaming will power, instead sleep for 7 hours straight to control sugar cravings.

Summing up, to curb cravings, eat a balanced diet, with good portion of protein, fiber, and healthy fats. If you are desperately trying to lose weight, find healthy weight loss meal plans on the Rati Beauty Diet. Sipping on chamomile tea, peppermint tea, rooibos tea etc., after dinner can help curb sugar cravings. Most importantly, you always satisfy sugar cravings by picking up fresh fruits or nibbling into a few squares of dark chocolate.

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What can be more sweeter than sugar? Honey of course! Honey is hailed as a healthier alternative to white sugar and that’s why people do not think twice about replacing sugar with honey because of the impression that it carries multiple health benefits. Honey has been used in ancient medicine since ages for its anti-microbial, anti-inflammatory properties, to treat cough, and even accelerate wound healing and burns. This sweet, viscous liquid, that is formed by nectar collected by bees from flowers and converted into honey by mixing with their enzymes, in the honeycomb, is great for skin, hair, with its antioxidant and anti-inflammatory properties. Since honey comes from a natural source with minimal processing, it’s considered to be healthier than sugar, and people are frantically replacing sugar with honey, and adding it to their bowl of oats, morning cup of green tea, to even garlic infused honey – all in the hopes to burn extra fat. So, is honey better than sugar for weight loss? Let’s find out:

There are hundreds of varieties of honey available, depending upon the region, flora, flowers, etc. Honey’s composition is mainly sugar (fructose, glucose), water, enzymes, vitamins like B and C, minerals like selenium, zinc, copper, iron, magnesium, potassium, phosphorous, etc., and most importantly, antioxidants such as flavonoids with anti-inflammatory properties.

Honey is great for skin, hair, and overall health, but if you are trying to lose weight, you need to cut back on all forms of sugar, even from honey, and here’s why:

1. Even though honey has more fructose and less glucose (sugar is 50% fructose/50% glucose whereas honey contains 40% fructose/30% glucose with rest of it water, enzymes, minerals, and nutrients), it does still manage to raise blood sugar. But the good thing is only a little bit is needed to sweeten things up because fructose is sweeter than glucose
2. Honey has 82 gm of sugar per 100 gm and around 64 calories in 1 tbsp, that’s a slightly higher number of calories than regular sugar.
3. Even though the glycemic index of honey is slightly lesser than sugar at 58 (sugar has 60), it falls into medium GI index, and would still manage to raise the blood sugar, not ideal for people who are type 2 diabetes and trying to lose weight. Low glycemic foods rank from 1 to 55. Glycemic index of a food is determined based on how fast and how high it can increase blood glucose).

According to a study, consumption of honey delays post-prandial ghrelin response,
(https://ift.tt/E159qWw). Also, honey has calories plus nutrients whereas white sugar has only empty calories. But when it comes to losing weight, what matters is being in a calorie deficit, and honey with 64 calories per 1 tbsp, packs too many calories, and not ideal for people on a diet. At the end of the day, you need to consume fewer calories and burn more. Even though honey is a healthier alternative, but it’s not a lower-calorie alternative. And if slashing calories is your goal, adding too much honey will throw water over your plan.

Summing up, even though honey is better than white sugar with a better nutrient profile, it still does not fit as a low-calorie alternative for white sugar in a weight loss diet and for those with type 2 diabetes. So, if you are trying to lose weight and cutting back on sugar, we would also suggest cutting back on honey as well. Though honey is beneficial to health in many ways, it still has a good amount of calories and the sugar is basically fructose and glucose, and without practicing moderation, can still hamper weight loss. If losing weight is on your mind, do checkout the Rati Beauty app for your weight loss diet plas.

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A squeeze of lemon in hot water is often considered as the first step when trying to target excess fat. Some even consider it a silver bullet to lose weight. But is there any scientific data to back this concoction or is it just a myth? Let’s find out:

Experts say you shout begin your day with a cup of coffee or tea, particularly on empty stomach because it may increase acid level in the stomach which can cause bloating and digestive issues. Also, coffee on empty stomach increases cortisol (stress hormone) and an elevated cortisol level is not good news for your weight loss goals. Ideally, you should postpone having coffee/tea for an hour after waking up. In such a situation, drinking a full glass of warm water with a squeeze of lemon will hydrate the body and boost metabolism as well.

Lemon when mixed with water flushes out toxins and it’s a low-calorie drink to kickstart your day, and detoxify the body.

You can add mint, cucumber, ginger for added benefits. But remember to avoid adding honey because it will spike up the calorie count.

There’s no doubt there are multiple benefits of drinking lemon water every day, particularly morning, but only a calorie deficit through diet and exercise will melt away extra pounds. Drinking hot lemon water hardly has an impact without a calorie deficit diet and consistent exercise routine in place. Most importantly, if weight loss is on your mind, do subscribe to the Rati Beauty app for your weight loss diet plans.

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May our Nation become more prosperous and great, an ideal place to live for the next generations to come. Happy 74th Republic Day everyone!

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Dalia, also known as broken wheat/Indian cracked wheat, is a nutritious meal option that is a good source of energy and highly preferred by diabetics due to its low glycemic index. Daliya, is prepared by processing and breaking down dalia to a grain texture from whole wheat, and is popular with diabetics because it does not cause a sharp spike jump in blood sugar and the complex carbs them fuller for longer as well. Considering how dalia is hailed as a nutritious grain, can it be fit into a weight loss diet where you have to be extremely cautious about calorie intake? Let’s find out:

What Makes Dalia Healthy and Weight Loss Friendly?
1. It’s a good source of complex carbs, protein, with dietary fiber as well.
2. The combination of protein and fiber takes longer to digest, and that’s why keeps the stomach full for longer, keeps appetite in check.
3. Easier to digest and yet rich in fiber due to its grainy texture.
4. Rich in minerals like calcium, potassium, magnesium, phosphorous and also B vitamins – all of these minerals help to boost metabolism, thereby increasing calorie expenditure.
5. You can make so many yummy dishes out of plain dalia – upma, porridge, khichdi, pulao, dalia utappam, vegetable daliya, idli, pancakes, and even salad. Can have it as breakfast, lunch, and dinner. But if you are thinking about “lapsi” (a high-calorie sweet dish with dalia as main ingredient), it’s not weight loss friendly
6. A better option to replace rice which has a higher glycemic index.
7. Promotes the growth of healthy gut bacteria, which in turn
8. Does not cause a jump in blood sugar or insulin spikes compared to a white grain since it’s made from a whole grain.

Though dalia is counted as healthy, it still is relatively high in calories, around 152 calorie in 100 gm of cooked dalia. Whereas 100 grams of bulgar wheat (parboiled and dried before being converted to a grain form) has 151 calories per 100 gm.

Just like oats, brown rice, whole wheat, and other healthy grains, you need to watch portion and measure out daliya too before cooking and having it as a meal because of its carb content. When you watch the calories, daliya can be cooked into a variety of yummy dishes. So, when experts say “don’t fear carbs,” they are talking about dalia probably Also, for your weight loss diet plans, do subscribe to the Rati Beauty diet plan.

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The weekend just went by really fast, hasn’t it?! Most of us on a weight loss diet, tend to schedule cheat meals during weekends because it’s the time we hit the party scene, go for date nights, attend events, and find time to catch up with friends and family. People do look forward to indulging in guilty foods during these days because they feel they have earned those meals by sticking to the diet religiously and working out every single day of the week, but once cheat meal has been done and dusted with, and food coma sets in (sleepiness or drowsiness after a large meal), there’s a common tendency to feel guilty and horrible for having let the guards down, to not have counted calories, to have lost the will power around yummy food. Now, here’s why that happens – 1). Most cheat meals that people indulge tend to be high in refined carbs, sugar or sodium, that causes water retention and bloating and that’s when that terrible feeling kicks in. 2). – Cheat meals do often get converted into a “cheat day” and then into a cheat weekend, and once you are done with the cheat meal, you feel absolutely horrible, feeling guilty for having reached back to square one. 3). Overeating can cause bloating, discomfort, stomach pain, cramping, gassiness, and also indigestion.

There’s a tendency to feel terrible and ashamed ruining the whole week’s effort, kicking yourself for lack of will power, especially if you are a newbie. You may even feel dieting is not for you because you seem to lose will power around food. But let us warn you, this kind of guilt trip can drive you further down the rabbit hole, where the all or nothing attitude can demotivate you and push you down the weight loss wagon. Having these occasional treats is totally fine, even if you are desperately trying to lose weight, let us explain why:

Why Cheat Meal is Important?

1. Going on a diet does not mean giving up on all your favorite foods forever (all or nothing attitude you see!). Though you should eat mindfully, portion control, and pick nutrient-dense food over empty calories, there is no need to swear off “guilt food” for life; yes, you can have doughnuts, pizza, French fries while dieting, as occasional treats, more specifically as cheat meals, once in a week, and use such foods to your advantage because studies have found that indulging in a cheat meal occasionally helps to boost metabolism and trick the body into burning more calories! But just make sure the cheat meal remains a cheat meal and does not expand into a cheat day or cheat week.

2. Cheat meal is an important factor in weight loss because when you cut calories by a great degree to lose weight, the body slows down metabolism to lower energy expenditure, save calories, and hold on to fat storage more tightly. Over a period of time, you would hit a weight loss plateau where the slow metabolism makes it difficult to burn a greater number of calories. Cheat meals can help reset metabolism, tricking the body to believe food is available, and it’s okay to continue burning fat. In fact, studies show that after a cheat meal, the body increases its metabolism, causing you to burn calories faster.

2. These meals keep you motivated because you can satisfy your cravings whilst still on a diet. Which means you can have that cake and eat it too and call it a cheat meal

3. It’s a reward-based diet strategy that allows you to indulge in your favorite food outside of your diet program once a week and in a way helps you stick with the diet better and for long.

4. A “cheat meal” once a week is a necessary in any weight loss plan. As we have mentioned earlier, our body becomes efficient at running on fewer calories, and people wonder why they aren’t losing weight even with strict dieting and exercise routine. It’s called a weight loss plateau and from this point onwards, a few tweaks are necessary to lose more weight. Cheat meals can help the body get over the “famine” reaction by making it believe that “food” is available and it’s okay to burn fat.

Summing up, an ideal cheat meal should neither ruin your weight loss efforts, nor leave you with feelings of guilt afterwards. People find that cheat meals helps them overcome weight loss plateau, but do keep in mind that cheat meal is a chance to indulge in your favorite meal, not an opportunity to binge eat, overindulge, overeat, and fall off the weight loss wagon. Also, please do not practice food deprivation all through the week and save all the calories for the weekend, saving up calories for the weekend is not a great idea. Most importantly, having an occasional treat – a brownie, a slice of pizza, a bar of chocolate, a scoop of ice cream, will not ruin your weight loss efforts, it may actually help if you ate healthy all through the week Also, for your weight loss diet plans, do check out the Rati Beauty app.

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You know what actually can stir up your soul in this chilly weather? A warm bowl of soup! Truly speaking, there’s never a good season or reason to have a comforting bowl of soup. Also, don’t we love ordering soups at our favorite restaurants before the main meal? But can you have soups on a weight loss diet and would having soup daily hamper your weight loss goals? Let’s find out:

Homemade soups, whether it’s tomato, pumpkin, spinach, beans, mushroom, vegetable broth or spicy chicken soup, they are all good because they increase satiety, stretch the tummy and keep it full, and help to slash calories in the subsequent meals. It’s actually a good idea to start your meal with a soup because studies show that preloading with soups decreases hunger, increases fullness, and therefore helps to control subsequent food intake in the main meal. Also read: “10 Ways to Cut Hundreds of Empty Calories Through The Day.”

When made with fresh vegetables, spices like black pepper, ginger, turmeric, cinnamon, oregano etc., you not only get loads of flavour, but the nutrients, and metabolism-boosting benefits (from the spices) as well. Unlike fruit juices, which shoot up the blood sugar, having a soup helps to fill the stomach without causing too much blood sugar fluctuation. In fact, Koreans, who have a low obesity rate, love their vegetables, salads and soups.

However, be wary of fad diets that require you to survive entirely on soups, for example, cabbage diet, where you can have only cabbage soup to lose weight! Also read: “25 Vegetarian Metabolism Boosting Foods For Weight Loss.”

Also, avoid instant soups because one popular brand’s packaged soup has these main ingredients – potato Starch, Dried Glucose Syrup, Salt, Sugar, Flavour Enhancers , thickeners, and artificial colors as well. So, ripping open an ultra-processed packet of soup should be avoided since they have preservatives, artificial colors, sugar, and flavour enhancers – this you cannot have on a daily, especially when trying to lose weight.

Now, since we have established that homemade soups are totally okay while dieting, here’s one soup recipe that you could try making at home.

1. Red Lentil Soup:
Red lentils are comforting and easily available kitchen ingredient to prepare soup. You need the following ingredients to prepare the soup:
• 1 tablespoon olive oil
• 1 large carrot cut in slices
• 1 small yellow onion, chopped in slices
• 1/2 teaspoon common salt
• 1 cup dried red lentils
• 3 cups water
• 1 whole bay leaf
• 2 tablespoons freshly squeezed lemon juice

Take olive oil in a pan and heat it. Add sliced carrots, onion, and salt and stir to combine. Cover the pan with a lid and cook them for 5-10 minutes until the vegetables become soft. Now add red lentils, bay leaf and water to the pan and start boiling it on low flame. Keep stirring them occasionally until lentils begin to fall apart. Now, turn off the flame and add lemon juice as topping. You may add more salt as per requirement.

So, the next time someone offers you broccoli soup, do not scrunch your face in disgust. A simple homemade soup, helps to keep your stomach fuller for longer and also helps in weight loss. Also, if weight loss is on your mind, do check out the Rati Beauty app for weight loss diet plans.

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Idli is a staple South Indian breakfast, but now, extremely popular as an appetizing meal all over India. Made with urad dal, rice, and sometimes methi seeds, all soaked separately and made into a batter which is allowed to ferment overnight. This batter is then steamed to prepare soft and spongy idlis, it can be had alongside a variety of chutneys, sambar, and even dry powders (the most popular one is called “gun powder,” named aptly because it’s an extremely spicy mix with dried red chillies as the main ingredient! So, even though idli is healthy, is it good for weight loss? Let’s find out:

1. It’s a Fermented Food: Fermentation brings out the best in this nutritious breakfast option. Since it’s left for fermentation overnight, it’s great for the gut and allows the healthy gut bacteria thrive, and as we all know by now, a robust gut means better immunity and greater chances of losing weight. From keeping metabolism high to maintaining important hormones at their optimum levels (including that of fat-burning hormones), a strong gut does it all! An imbalance in the gut can trigger weight gain and increase inflammation. So, it’s a good idea to include fermented foods such as dosa, ambali, dhokla, and idli to strengthen the gut and clear the path for successful weight loss.

2. Rich in Nutrients: Urad dal is a good source of protein and rice has complex carbs. Upon fermentation, the batter becomes rich in vitamins such as riboflavin (vitamin B2), thiamine (B1), and folic acid. According to research, thiamine helps to metabolize fat, protein, and carbohydrates, so great for improve metabolism.

3. Since idlis are cooked using the steaming process, there is little to no oil required to get steaming hot idlis.

4. Keeps Fuller For Longer, Curbs Frequent Hunger Pangs: The combination of protein from urad dal and complex carbs from rice keeps one fuller for longer, and helps keep a check on appetite.

Summing up, idli is a great breakfast option, a much better one than heavily processed breakfast cereals that are high in sugar and refined carbs. Though idli is healthy and delicious, it’s very easy to overeat idlis and with it high carb and calorie count, can lead to weight gain if portion control is not practiced. Please do remember that at the end of the day, fat burning is triggered by being in a calorie deficit, and that’s why you need to eat even healthy foods within the calorie limit. Most importantly, if weight loss is on your mind, you should check out the amazing diet plans on the Rati Beauty app.

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Rajma chawal is more than just a staple Sunday lunch, it’s a comfort food for many. Don’t we all have strong childhood memories associated with rajma chawal? This flavourful combination of rajma along with a steaming rice never fails to evoke nostalgia and warmth. You have to admit – pizza and pasta can never replace a plate of piping hot rajma chawal in our lives. So, are you ready to dump your favorite rajma chawla because now you have decided to lose weight? But let’s first address if rajma chawal would hamper your weight loss goals? Read on to find out:

What Makes Rajma Chawal Good For Weight Loss?

Rajma or kidney beans is one of the best sources of plant-based protein. Protein, as we all know, is a macronutrient that boosts metabolism and weight loss with a high thermic effect, which means your body burns a lot of energy, in the form of calories, just breaking protein down into its individual amino acids. Protein’s thermic effect is 30 percent, which means you’ll burn 30 percent of the calories during digestion itself. It’s a good non-perishable, affordable, high protein source with a high nutrient profile as well –  vitamins, fiber, folate, iron, copper, potassium, manganese, to name a few. The combination of high fiber and protein content in rajma keeps one fuller for longer, boosts metabolism, and accelerates weight loss. The fiber in rajma acts as a prebiotic that promotes the growth of healthy bacteria in the gut.

Coming to rice, it’s a good source of complex carbs, especially brown rice. In weight loss diets, brown rice is the most preferred replacement for white rice because it does not go through the polishing process, and has its fiber and nutrient content intact. It keeps you fuller for longer and has a lower glycemic index compared to white rice. It is also a gluten-free option. So, if you absolutely can’t give up rice to lose weight, make that important switch from white to brown. It also helps that brown rice is easier to digest, does not spike insulin, and its complex carbs keep you satiated for long.  One cup of brown rice may contain approximately 216 calories, with 44 gm carbs, 2 gm fat, and 3.5 gm fiber. Brown rice is also a good source of minerals such as selenium, calcium, zinc, copper, manganese and magnesium.

Now, when you combine rajma and chawal together – you get ample of nutrition and a filling meal that is flavourful too.

Summing up, increasing protein intake and swapping complex carbs with refined carbs can really change your weight loss game, and having rajma chawal is a good way to achieve that. Rajma chawal can easily be included into a healthy diet and if weight loss is your #1 priority right now, do check the Rati Beauty diet for diet plans that bring results. Download the Rati Beauty app for more details.

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Losing weight can be a struggle for a few and a never-ending battle for some others, and can get overwhelming too because they might be doing everything right according to them, but when they see no results, it can get extremely frustrating. Keeping tracking of every little calorie, squeezing time to hit the gym every single day, trying to eat less as much as possible, saying no to parties and events where food is involved – losing weight can become a tedious process, but there are ways to make it a lot easier. You just have to make tiny tweaks to your diet, a few changes to your lifestyle, and adjust your food intake to get into a calorie deficit. In this post, we list down 7 ways to make losing weight a lot easier and enjoying the whole process at the same time.

1. Start with a Proper Plan: When you have a proper plan in place, everything becomes easy to follow  and implement. For example, the diet plans on the Rati Beauty app tell you what to eat, when to eat, and what else you can do to lose weight.  There’s an entire team to support and motivate you. Also, being on this plan takes the pressure off you, makes less overwhelming because you just have to follow the diet plan and instructions and reach  your goal weight soon.

2. Employ Simple Ways To Shave Off Calories From Main Meals: Switching to stevia instead of sugar in tea/coffee, avoiding jam and bread combo for breakfast, eating fresh fruits instead of juicing them out, skipping mayonnaise in sandwiches, avoiding creamer in coffee, all these practices help shave off significant calories without even breaking a sweat. All these practices will make it easier for you to get maintain a calorie deficit so that fat burning continues to take place at a good pace.

3. Order a Smaller Size of Everything: Since practicing portion control is necessary to cut extra calories, order medium or small size of everything while eating out.

4. Instead of Eliminating All Food, Cut Down Ultra-Processed Food: As a desperate move, people try to eat as less as possible. But this is not a sustainable plan and definitely not easy to follow day in and day out. What you can do instead is to start eliminating ultra-processed foods which have loads of empty calories, high amount of sugar, sodium, and fat. They may also have unsafe ingredients like transfat, even artificial flavours and fragrances. Any processed food with more than five ingredients is usually considered ultra processed. Such foods also lack any nutritional value and with their high calorie value, can lead to weight gain along with triggering inflammation and causing health issues. Pastries, potato chips, baked goodies, canned fruits, microwaveable popcorn,

5. Increase your Daily Step Count: If hitting the gym every single day feels like a punishment, there’s a much easier way to burn calories – just increase your daily activity level. Start counting your steps, try to add up a minimum of 10,000 steps at the end of the day. Make every step count, walk as much as you can. Workout is good, but walking is great. Research says that even 7000 steps per day may lower the risk of mortality and 8200 steps reduces the risk of obesity, type 2 diabetes, hypertension, and even heart disease. So, just grab a pair of walking shoes and just walk.

6. Tag a Like-Minded Friend and Plan Journey Together: Weight loss is a process that needs patience and with a weight loss buddy, you are most likely to succeed. Starting on a weight loss journey with a friend has many benefits – you can meal prep together, go on walks, exercise together, motivate each other, hold each other accountable. 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!

7. Stress Less, Sleep More: Studies have shown that both sleep and stress are strongly linked to increases stress and less amount of sleep. So, stress less and sleep more (for at least 7 hours) to lose weight and shed that belly fat.

Summing up, it’s through a healthy diet, exercise, and getting into a calorie deficit that will get to your desired goal weight.

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When you have made losing weight your life’s aim and top priority, and have been doing everything possible to achieve that, it’s quite natural to feel disappointed and frustrated when you are not seeing any result on the weighing scale even after weeks and months of relentless efforts. If you dread standing on the weighing scale because it does not show any positive results for your hard work, before getting demotivated and deciding to quit, we would like to remind you that weight loss is not just about decreasing numbers on the weighing scale, you are probably ignoring other visible signs that would validate that you are moving in the right direction. It’s a fact that weighing scale overpowers other factors and deprives you from enjoying your progress. So, here are 5 ways to track your own weight loss progress without stepping on the scale.

1. Take Pics As Often: Click selfies of yourself, whether it’s at work, in the gym, before the bathroom mirror – all these would help you keep track of the changes in your body from one week to next week. Bonus – After you have reached your goal, you would love to flaunt these pics as well.

2. Calculate Total Body Fat Percentage: Track total body fat percentage as well because it is a better indicator of your body mass composition. A lower body fat percentage also decreases risk factors for chronic diseases like type 2 diabetes, high blood pressure, etc. The good news is that with the right diet plan and exercise routine, you can lower around 5% body fat in just 10 days. Find such amazing weight loss diet plans on the Rati Beauty app. Download the app for more details.

3. Clothes are Fitting Better Now: Doesn’t matter if it’s an old pair of jeans or a new pretty dress, you find that clothes are fitting better now, and you can confidently wear them all now!

4. Rings Becoming Loose: Have you noticed that the rings on your fingers have suddenly become loose and do not fit as perfectly as before. Yes, you are losing weight!

5. Better Sleep, More Energy, General Feeling of Well Being, More Confidence: Weight loss is not entirely about getting lean, there are so many amazing benefits of losing fat – you can sleep better, there’s more energy to run around and do things, and there’s a great feeling of well being and you are living a healthier lifestyle.

Summing up, do not ditch the scale, but don’t get obsessed with it either. Weigh yourself weekly. If you want to track daily progress, stand on it at the same time every day, do not get flustered with fluctuations in numbers because the scale can go up to 2.5 kg in a single day, and it’s quite normal.

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Embracing motherhood marks a new journey in a woman’s life – along with the arrival of the little bundle of joy, increase in responsibilities, post-partum weight gain can actually give you sleepless nights more than the baby. Once the new moms set a new routine revolving around the baby, the next thing they would most probably think about would be shedding extra weight that they gained through the pregnancy. This is the time, crash dieting would look most appealing, but it’s not a healthy or effective way to get back into shape, not something your doctor would approve of! In fact, the baby may not get optimum amount of nutrition if the mother is still breastfeeding on a fad diet. So, is there a safe option, yes! Rati Beauty diet plans give importance to eating nutrient-dense food without making you take unhealthy shortcuts or putting you on pills or powders. In fact, Rati has lost 27 kgs after her delivery, and has done it x2, even after undergoing Cesarean section both times. So, here’s how you can lose weight after pregnancy and delivery, irrespective of whether it was a C-section or a normal delivery, but first, you need to get your doctor’s approval and consent to embark on your weight loss journey.

1. Subscribe to the Rati Beauty app for your weight loss diet plans: As we have mentioned above, crash dieting is not a safe option, especially if you are a new mom and nursing the newborn. But don’t worry, you can eat a well-balanced diet and still lose weight. Download the Rati Beauty app to get elaborate diet plans, sticking to which you can get to your dream body soon.

2. Increase Protein Intake: Protein plays an important role in boosting satiety, controlling appetite, and burn more calories with its high thermic effect. In fact, a women’s protein requirement is higher during pregnancy and breastfeeding period. From eggs, fish, chicken meat to plant-based protein sources like tofu, paneer, lentils – you can have them according to your preference. For elaborate high-protein diets, check out Rati Beauty diet plan.

3. Portion Control: Portion control is important to maintain calorie deficit which would stimulate the fat-burning process. Calorie deficit happens when a person consumes fewer calories than those burnt while exercising, resting, or performing basic bodily functions. Portion control involves being aware of the correct amount of food and serving sizes so that you do not fall out of calorie deficit. Instead of eyeballing amount of food, do use a kitchen weighing scale to eat within the calorie limit. Here’s how you can practice portion control – 10 Tips to Portion Control Food for Weight Loss.

4. Continue Breastfeeding: Though a majority of studies trying to find a link between breastfeeding and weight loss have been inconclusive, there are a few studies that actually reveal that along with a well-balanced diet, moderate exercise, breastfeeding mothers tend to lose weight faster than non-breastfeeding mothers.

5. Increase Water Intake: Drinking an optimum amount of water, 8 glasses at least, will not only  improve your body’s elasticity and keep it hydrated for a long time, it will also prevent overeating, keep metabolism up, and make your skin glow as well.

6. Make a Target To Achieve 10,000 Steps in a Day: The first thing one should do when trying to lose weight is to grab a pair of walking shoes and keep aside at least 30 minutes either in the morning or evening for brisk walking. Doctors recommend starting with moderate exercise post delivery, and walking is the best way to kickstart your exercise routine. We often underestimate the benefits of walking because it’s not a high intensity activity, but a majority of people who have successfully lost a considerable amount of weight, started with brisk walking and then slowly graduated to high intensity workout. So, grab a pair of shoes right now.

Most importantly, do rest, get enough sleep, stress less, and have an amazing time taking care of your little one. Keeping a body positive attitude and staying happy makes a big difference, even when you are losing weight.

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When that 4 pm hunger strikes, don’t we all look impatiently for yummy snacks to have along with the evening cup of chai/coffee. At this time, the urge to munch on to is so strong that it shrouds over the rational to differentiate between what’s healthy and what’s not. This is the time when deep-fried pakoras look the most tempting! But all of us who are trying to lose weight, finding something to snack at 4 pm can be a dicey while also keeping calorie count in mind. Since we are counting every single calorie, picking the right kind of snacks is important, so that the fat-burning process is still on. So, it’s time to find some delicious snacks that wouldn’t throw you out of calorie deficit, guilt free. Ideally, you can squeeze in two snacks between the main meals, breakfast, lunch, and dinner – and out of these, evening snacks can help us ride over the afternoon slump and give a quick boost of energy to last till dinner time. Most importantly, all these snacks fit perfectly into a weight loss diet plan.

1. Grilled Paneer: Can be made with minimal oil and just a few seasonings, it’s a yummy snack that with its high protein content would keep you fuller for longer and boost weight loss as well.
2. Peanut Chaat: If you haven’t yet tried peanut chaat with onions, tomatoes, sesame seeds, cucumber, and mint leaves, you should! Low in calories and high on nutrient profile, you would get addicted to its taste.
3. Bhelpuri: Yes, good old bhelpuri with low calorie count is weight loss friendly, and oh, the spicier, the better!
4. Roasted Makhana: When you feel the need to snack on something, but want to be extremely careful about not ruining your diet, then look no further than makhana, which is the healthiest snack that you can find. You can dry roast makhana without actually adding any oil by just adding a pinch of pepper powder and even add 1 tbsp of ghee without ruining your diet.
5. Puffed Rice/Murmure:  An extremely light snack, easy on the tummy, that can be made into a delicious evening snack by adding peanuts, curry leaves, and some basic spices.
6. Roasted Poha Chivda: Another favorite snacking option – roasted chivda is a favorite tea-time snack across India with its rich flavour and taste.
7. Khakra: This popular Gujarati snack is available in different varieties from spicy to baked, from whole wheat to bajra – you are spoilt with choices when it comes to khakra.
8. Corn Chaat: Lemon juice, tomato, onions, and just a few basic spices can make steamed corn chaat absolutely hard to resist.
9. Sweet Potato Chips: Dump packaged potato chips and switch to baked potato chips or wedges that are extremely easy to make and full of nutrients.
10. Roasted Chickpeas: Rich in protein, roasted chickpeas keep you fuller for longer and help boost weight loss too.

Try these guilt-free evening snacks while you are on a diet and do check out the diet plans on the Rati Beauty app to reach your weight loss goals quicker.

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Not all fats are villains, some fats are in fact necessary for the body to function. If you dread anything with “fat” in it because you want to lose weight, you need to hear this – a category of food called “healthy fats” actually boost weight loss. Like all other macronutrients, fat is also an essential nutrient, needed in an optimum amount, percentage of 20% to 35% of daily calorie intake. In fact, all body cells have fat content and fat constitutes 60% of the human brain. If you are not consuming a good amount of healthy fat, you are hampering brain health. Fat is needed to relay signals through the body and in production of essential hormones. As a survival mechanism, in the absence of carbs, our body switches to fat as an alternative source of energy. Most importantly, fat is absolutely necessary for the absorption of vitamins such as A, D, and E because these are fat-soluble vitamins. Fats such as omega-3 fatty acids strengthen the heart and reduces inflammation in the body, they also raise good HDL cholesterol and lower bad LDL cholesterol. Looking at all these benefits, it’s not a good idea to dread “fats” and switch to “low fat” and “fat free” versions of everything in your diet because you are trying to shed extra weight. In fact, a particular type of fat called linoleic acid found in nuts, seeds, eggs, and meat targets belly fat. Lauric acid, a medium chain fatty acid, found in coconut oil boosts fat burning. So, say “yes” to healthy fats and pick these foods with the best fat content to improve overall health and accelerate weight loss.

1. Chia Seeds: Considered as a “superfood,” chia seeds are gluten free, does not cause insulin spike, and is a good source of fiber as well. There’s more – chia seeds have antioxidants, calcium, phosphorous, zinc, protein, and omega-3 fatty acids. From sprinkling on to salads, puddings, overnight rolled oats, smoothies, to baking it up in bread, there are just endless ways to use chia seeds in daily diet.
2. Eggs: Egg can be considered a complete food – an egg is packed with nutrients. As mentioned earlier, egg has a fat called linoleic acid which targets belly fat. Apart from protein, it also has metabolism-boosting nutrients like B6, B12, A, D, E and K, apart from being a good source of folate, choline, lutein, calcium, iron, phosphorus, zinc, and healthy fats such as omega-3 fatty acids.
3. Avocado: A rich source of healthy fat, avocados lower inflammation, reduces LDL cholesterol, regulate blood sugar, help burn belly fat, and helps in the fat-burning process.
4. Greek Yogurt: A good source of protein, calcium, probiotics and also healthy fats. So, there are four weight-loss boosting nutrients in one single product.
5. Coconut Oil: This oil is rich in saturated fat, but also has lauric acid with medium-chain fatty acids, that increase energy expenditure and burn more calories. The healthy fats in coconut oil also fight belly fat. It helps regulate blood sugar and lower insulin level, and prevent sharp insulin spikes. Insulin, as we all know, is a fat-storage promoting hormone and insulin sensitivity can help with weight loss.
6. Peanut Butter: Peanut and almond butters have protein, fiber, and healthy fats but almond butter has a little more vitamins, iron, and calcium percentages than peanut butter.
7. Walnuts: This delicious nut has a higher concentration of omega-3 fatty acids than the other nuts. Rich in antioxidants, healthy fats, protein, you need to include this nut in your daily diet.
8. Olive Oil: Did you know olive oil has antioxidants like oleocanthal and oleuropein, that fight free radicals and lower inflammation in the body. Olive oil also has monosaturated fatty acids that promotes fullness and boost metabolism as well.
9. Fatty Fish Like Salmon: The healthy fats and vitamin D in fatty fish like salmon, boost the fat-burning process, target belly fat, and boost metabolism.
10. Dark Chocolate: Nibbling on a few squares of dark chocolate would not hamper your weight loss goals – in fact, the monosaturated fatty acids come under the “healthy fat” category that increases energy expenditure, curbs appetite, and helps reduce stress as well.

Summing up, eliminate bad carbs that contribute to weight gain, and bring back the healthy fats. Experts recommend to have around 20 gm of saturated fat in a 2000-calorie diet, and also you need a fat source for vitamin A, D, E, and K to get absorbed in the body. For more weight loss guidance, you can download the Rati Beauty app and subscribe to the diet plans.

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This is one of the most common queries that people who want to get on a diet often ask – “Is it okay to eat out while losing weight?” Though experts recommend sticking to home-cooked food when trying to shed extra pounds, dining out once in a while is something we would recommend because it helps you to satisfy cravings as well as reset the metabolism. But do schedule eating out to align with your cheat meal because too many trips to restaurants can hamper your progress, particularly if you are not careful about what’s coming on the plate. For someone who has started on a diet plan, it can be a dicey situation where you don’t want to pass the opportunity to socialize and get together with family and friends while eating out, but do not want to get off the weight loss wagon by indulging in guilty food. But we, at Rati Beauty, do not want you to stop having fun, and also would encourage you to treat yourself after a full week of adhering to the diet and exercise strictly. However, as a beginner, you might be confused on what to eat while dining out and want to cautiously pick the right options in order to avoid sabotaging a whole week’s progress. Whether you like Indian, Mexican, Chinese, Thai, Lebanese, when dining out, there are myriad healthy options for those counting calories and watching weight. To help you out, here’s a list of 8 Things To Order When Eating Out. But first, a few tips while ordering food:

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1. They serve large portion sizes in restaurants, so do practice mindful eating, and go for a second helping only if you are not full.

2. Luckily, there are restaurants that cater to the needs of the health-conscious junta. Do not hesitate to ask what’s in your food, it’s the food that you would be eating and would be paying for, so have every right to ask questions about the ingredients and cooking style. Avoid anything with transfat, heavy cream, or high-calorie ingredients.

3. Avoid the bread basket. While waiting for your food to arrive, avoid picking on things in the bread basket because you can easily pile on extra calories (most of them are made with refined flour) and they do not make you full either.

4. Avoid deeply fried food – steamed, boiled, shallow fried, grilled are some good options.

5. Avoid eating at fast food joints, even their salads are far from healthy.

6. Starting the meal with a bowl of salad or soup can cut down significant calories from the main meal.

7. Eat desserts slowly, by the third bite, you would push the plate away.

8. Make sure there’s a protein source on your plate – it can be chicken, fish, tofu, paneer, beans or anything that spells PROTEIN. This single macronutrient would keep you fuller and help burn significant calories.

9. Order food in a bowl – Research says that eating from a small bowl can help cut portion size and calories as well. Also, replacing a large meal plate with a bowl would trick your brain into eating less calories – it would make us feel fuller with a small amount of food.

8 Things To Order When Eating Out:

1. Chickpea Salad: This salad makes a complete and satisfying meal with protein from chickpeas, healthy fats from avocados and olive oil, and ample nutrients from veggies like cucumber, tomato, bell peppers, etc. Also read: “9 Interesting Ways to Eat More Vegetables for Weight Loss.”
2. Broccoli Chicken Bowl: Order yourself a full bowl of goodness with complex carbs from brown rice, protein from chicken, and vitamin C and other nutrients from broccoli.
3. Whole Wheat Pasta: Who says you cannot have pasta while trying to lose weight? Just make sure it’s a whole wheat pasta with complex carbs.
4. Grilled Paneer: Absolutely yum – grilled paneer tastes delicious with minimum amount of seasoning.
5. Spicy Cauliflower Rice: From pulao to biryani, restaurants are offering cauliflower in different variations – you can even order spicy Mexican cauliflower rice off the menu.
6. Thin Crust Pizza: Opting for a thin crust pizza would mean that you are cutting out the extra calories (less of refined flour, less salt), and get more toppings like veggies.
7. Lentil and Quinoa Salad: Nutritious, weight-loss friendly, lentil and quinoa salad will keep you fuller for longer without upsetting your progress.
8. Dark Chocolate Ganache Truffle: Dark chocolate is full of antioxidants, curbs cravings for sweet treats, boosts metabolism, and also helps in reducing stress – and no one’s gonna stop you from ordering dark chocolate ganache truffle as a dessert.

Summing up, here’s one more tip – you don’t have to finish everything on the plate, if you feel fuller, and have leftover food, you can pack a doggy bag. Also, do download the Rati Beauty app for your weight loss diet plans.

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Now, what scares people who want to kickstart their weight journey? The endless options of bland and tasteless food and the limited options of delicious foods while being on a diet. There are diet plans that ask you to munch only cucumbers and salads all day long and then there are amazing diet plans on Rati Beauty where you get to lose weight with food that does not feel like “diet food” at all. What makes weight loss exciting is food that you can eat day in and day out and a workout routine that does not feel like a punishment. The weight loss diet plans on Rati Beauty are easy to follow, where you do not feel the urge to get down the weight loss wagon just to eat “normal” food that would tickle the tastebuds. Also, here’s a list of 9 delicious but weight-loss friendly snacks that would not hamper your goals.

1. Cauliflower Pizza: Get those cauliflower florets into a grainy consistency (by grating or using a blender), steam and mix it with herbs, eggs, and to form a yummy crust. Make healthy toppings with mushroom, paneer, bell peppers, veggies, and grate on some parmesan cheese. It’s a gluten-free option as well, which is  low in calories, and does not spike blood sugar.
2. Greek Yogurt Fruit Bowl: Strawberries, orange slices, apple, ripe cherries, kiwis, add any fruit to a bowl of plain Greek yogurt and look forward to this delicious protein-rich breakfast with a good dose of probiotics to kickstart your day. Also, this makes a quick post-workout snack as well.
3. Chia Pudding: This yummy dessert is nutritious, weight loss friendly, filling and has amazing health benefits as well. You get fiber, omega-3 fatty acids, protein – all in one dessert.
4. Peanut Butter Toast: An inexpensive yet extremely delicious way to get protein on your daily brown bread or toast- peanut butter! Get good amount of healthy fats,  protein, and minerals like copper, iron, magnesium, potassium, selenium too along with vitamin E and B3, B6, and even zinc in peanut butter. It can replace unhealthy spreads like jam, marmalades, and chocolate on the morning bread. Peanut butter is also a great plant-based protein, useful in building muscle, but be mindful about restricting consumption to just 1 or 2 tbsp because it’s easy to go overboard and pile up on extra calories by eating this yummy treat.
5. Banana Ice Cream: Surprised? Yes, just freeze up 3 bananas and whip it up into a rich, creamy texture, add a few nuts, and you got a delicious ice cream without any sugar, sweetener.
6. Sweet Potato Chips: When you are plain bored and want something to nibble on when those 4 pm hunger pangs strike, swap those potato chips with healthy sweet potato chips. If you haven’t tried sweet potato chips yet, you gotta do it right now because they come out crispy, are nutritious, and taste great too.
7. Roasted Chickpeas: Chickpeas are a good source of plant-based protein and also fiber, vitamins and minerals. Just roast some chickpeas and munch away.
8. Hummus: Made from chickpeas, hummus is a good source of protein and good for weight loss. A study done showed that people who consumed hummus on a regular basis had a smaller waist measurement. A 100-gram serving of hummus packs 7.9 gm of protein, with 160 calories.
9. Oatmeal Pancake: Chuck the refined flour and other unhealthy ingredients and make yourself pancakes with oatmeal flour, banana, eggs, almond milk, and a pinch of cinnamon.

With so many amazing and delicious weight-loss friendly snacks, do not hesitate to start out on going on a weight loss diet.

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