There’s a lot of noise about how one should avoid junk food while trying to lose weight and one of the main reasons we ask you to do so is because of the high number of empty calories in them. So, what exactly are empty calories? Empty calories come from foods that though are filling but provide little to no nutritional value, have high amount of sugar and unhealthy fats. When food with empty calories is consumed, our bodies do not receive nutrients to perform normal functions and to source out nutrients, the body sends out hunger signals all over again, as a result, we consume more calories, leading to calorie surplus. When there is calorie surplus, the body stores the extra energy as fat. If empty calories are part of our daily diet, and we are consuming more calories than we burn, weight gain is imminent. Additionally, a diet that is high in empty calories will increase the risk of heart disease, type 2 diabetes, etc. Also, with a diet high in empty calories, nutritional deficiencies are common for obvious reasons. So, it becomes extremely important to weed out foods with empty calories and replace them with calorie-dense foods instead. In this article, we list out 8 surprising sources of empty calories you may be overlooking.

1. Biscuits and Cookies: For a lot of us, on tight schedules, chai-biscuit is a convenient and time-saving breakfast option, it also makes for a quick energy-boosting evening snack. But chai-biscuit combination is all empty calories, and when it replaces a proper breakfast meal, you are bound to feel hungry soon after. It’s the same with cookies, crackers, wafers, biscotti, digestives, tea cakes, rusks that make tea and coffee taste so much better! Remember breakfast should be a nutritious one and snacks should be healthy too, for example, nuts, whole grain crackers, roasted chickpeas, homemade granola etc.
2. Instant Noodles: Though instant noodles satisfy cravings and quell hunger instantly, they do not count for a proper meal, and will leave you hungry soon after. Some brands even add MSG (monosodium glutamate) to appeal to the tastebuds of consumers; MSG has been found to create hormonal imbalances and other health issues. Also, the sodium content in these fast food items is quite high, increasing the risk to develop high blood pressure. So, do avoid them while trying to lose weight.
3. Junk Food like French Fries, Burger, Pizza, etc.: Burger, pizza, French fries, etc., are all high on taste factor, but they are also high in calories and unhealthy fats. Additionally, burgers and pizzas have various high-calorie ingredients like cheese, processed meat, sugar and sodium rich sauces, and are low in nutrient profile also. Since popular junk food items like burger, pizza, hot dog, etc., are made from refined flour, the empty calories add up.
4. Indian Sweets: Whether it’s gulab jamun, kaju katli, or jalebi, these delicious treats are made from lots of oil and sugar. Barring a few sweets, the high sugar content in a majority of Indian sweets pack a lot of empty calories. Not a good idea to have something “meetha” after dinner every day.:P Also read: “Is Muesli Good For Weight Loss?”
5. Soft Drinks: Summer is here and the sale of soft drinks sky rocket during this season. The scorching weather makes soft drink a refreshing beverage, but do stay away from these drinks because they are high in sugar that add up loads of empty calories without any significant nutritional value. Having soft drinks will make losing weight extremely difficult and increase the risk of chronic diseases such as type 2 diabetes.
6. Candies/Chocolate: Candies and chocolates are high in sugar and calories, with hardly any nutritional benefit. Dark chocolate is an exception because not only is it low in sugar, it also has antioxidants that fight free radicals and also fights stress. Also read: “12 Ways Dark Chocolate can Help you Lose Weight.”
7. Alcohol: It’s the most calorie-dense beverage with up to 7 calories per gram! Cut down alcohol consumption for better health and to lose weight.
8. Ice Cream: You can call it ice cream or frozen dessert, but it has a high number of empty calories with a high amount of added sugar and unhealthy fats. We know, it’s impossible to resist this refreshing treat during summer months which helps us to beat the heat.

Summing up, it’s important to weed out empty calories and make space for nutrient-dense food in your diet to lose weight successfully. The diet plans on the Rati Beauty app help you to plan out your diet, leading to weight loss as well as inch loss. Download the Rati Beauty app for more details.

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Green is the color of freshness, growth, abundance, and green is also the color that leads to good health. Experts recommend to “eat the rainbow” which means including natural foods like fruits and vegetables in different colors, representing the rainbow, like red, yellow, orange, purple, and of course green in your daily diet. In particular, green vegetables (with high chlorophyll), have abundant vitamins, minerals, fiber, and antioxidants, bundled together in just a few calories. We are not talking about limiting greens to kale and spinach. There’s a whole lot of green veggies that help a great deal with weight loss too. We can safely say that with green veggies, it’s not only possible to lose weight, they will get you in the “pink of your health.” In this article, we list down 10 green vegetables that are good for weight loss.

1. Broccoli: Broccoli is a cruciferous vegetable that is full of nutrients and has numerous health benefits too that you should absolutely know about. Since broccoli is a water-dense vegetable, it’s extremely low in calories (just 34 calories per 100 gm). Rich in Vitamins A, C, E, K that boost metabolism. It also has calcium which can help cut that belly fat. Calcium is an important mineral that helps you burn more fat stored in the body, also prevents body from storing fat. The compound known as sulforaphane, according to a study, can boost weight loss, by decreasing food intake, and also improving leptin resistance. There are just 34 calories in 100 gm of broccoli. Ladies, there’s one more reason you should eat broccoli everyday – with its anti-ageing properties and lots of free radicals, your skin would glow. Also read: “Why Broccoli is Good For Weight Loss?”
2. Capsicum/Bell Peppers: It’s a water-dense veggie that also has vitamin C, and have a compound called capsaicin that causes thermogenesis and burns more calories. Available in red, yellow, and green varieties, bell peppers can be added to omelette, soups, salads, and so many other dishes. There are approximately 40 calories in 100 gm of bell peppers.
3. Leafy Vegetables: Spinach, kale, cilantro, arugula, celery, lettuce each one of these green veggies is low in calories and high on nutrient quotient including essential minerals like iron, folate, potassium, manganese etc.
4. Avocado: Though not exactly low in calories (a medium-sized avocado may have 322 calories), it has healthy fats that help trim down the waistline. Avocado also boosts metabolism and makes absorption of carotenoids and other fat-soluble vitamins like A, D, E, and K better – all of which help in the weight loss game. In fact, vitamin D deficiency has been linked to belly fat.
5. Cucumber: Cucumbers can help you lose weight because they are very low in calories, in fact they do not have more than 20 calories. Cucumbers are fat free so you can eat them without worrying about extra calories piling up at night. From adding them to detox drinks to salads, cucumber is a must-have vegetable when trying to lose weight.
6. Zucchini: It’s a high-fiber, water-dense vegetable, rich in vitamin C and A, and also minerals like manganese, magnesium, folate, copper, etc. Zucchini can be added to salad, pasta, and even spiralized and made into noodles! There are just 17 calories in 100 gm of zucchini.
7. Green Beans: Low in calories, high in fiber along with protein, green beans help to curb appetite and keep blood sugar stable. It has vitamin B9, vitamin A, and vitamin C too. Since both fiber and protein both boost weight loss, you can get it in green beans with only 31 calories per 100 gm.
8. Cabbage: It’s a high-fiber vegetable that’s great for digestion. It is low in fat as well but nutrient rich with vitamin A, C, and other minerals like iron, zinc, phosphorous, calcium, etc. The best thing about cabbage is you can add to salad, soup, make stuffed paratha and also stir fry with other veggies. There are just 25 calories in 100 gm.
9. Asparagus: Roasted, grilled or sauteed, asparagus is a humble side dish veggie with good amount of fiber which keeps appetite in check and helps cut down calories from the main meal. The calories per 100 gm is just 20!
10. Green Peas: A low-calorie veggie that’s available throughout the year in local grocery stores in the frozen section, is a nutrient-dense vegetable with protein, fiber, vitamin A, C, K, thiamine, and minerals like manganese, phosphorous, zinc, etc. Additionally, they also have antioxidants. The combination of protein and fiber in green peas promotes satiety and can fit into any weight loss diet. There’s approximately 5 gm of protein in 100 gm of green peas.

So, now that you know that these green veggies are indeed super weight loss friendly, use it generously in your daily diet and lose weight successfully on the Rati Beauty diet. Download the Rati Beauty app for more details.

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Summer is here! And this season brings along with it fresh fruits, and the yummiest of them all, mangoes, in abundance! In India alone, there are more than 1500 varieties available, all with different taste and flavour, and that’s why, mango has attained the status as national fruit of India. No matter the kind of diet you are following, it’s impossible to resist the temptation of biting into a juicy, ripe mango. But when you are steadily losing weight, you would not want to hamper the progress by having things that might act as roadblocks, even if it’s your favorite fruit “mango.” There’s a lot of buzz around how mangoes may not actually fit into a weight loss diet, but when you have waited all year long for the mango season to arrive, don’t you want to find out if you can eat mangoes while trying to lose weight? Let’s find out:

To Eat or Not – Will Mangoes Hamper your Weight Loss Goals?

Fruits are the best way to amp up nutrition. As we all know, in summers, fruits are available in abundance and locally produced varities pack a lot of nutrients. The best thing about fresh fruits is that they satisfy your sweet cravings and can replace high-calorie sugary desserts. Replacing desserts with such fruits is a great way to cut out empty calories and instead supply your body with essential vitamins and nutrients.

Coming to the king of fruits, mango, you can consume it as a whole or add them to fruit salad, smoothies, plain oatmeal, and even yogurt to make them all flavourful. But do remember, it’s imperative to practice portion control with fruits as well, just as with other healthy foods, and overeating them can lead increase the calorie count, and eventually weight gain.

Mangoes are rich in vitamin A, C, E as well as B vitamins, along with being a good source of essential  minerals like copper, folate, potassium, magnesium, manganese. The sugar source in mangoes is fructose. Mango also has antioxidiants, polyphenols including including flavonoids, xanthones, and phenolic acids that help fight free radicals and lower inflammation. Also read: “To Eat Fruits or Drink Fruit Juices For Weight Loss.”

The glycemic index of mango is 51, so considered a low GI food, which means it does not instantly raise blood sugar, get broken down slowly, and do not elicit a sharp insulin release. One of the main strategies to lose weight is to control insulin level and prevent frequent insulin spikes because this hormone not only regulates blood sugar level, it also facilitates storage of extra calories as fat in the body.

Summing up, a good weight loss diet (for example, the Rati Beauty diet plans), would never ask you to stay off fruits because they are an important component of a healthy diet, but the key is to practice moderation even with nutrient-rich fruits like mango, in the same way one would do with any other healthy food. You can have one to two mangoes in a day, just make space for it by cutting out empty calories from processed food and sugar. Also, instead of juicing out mangoes, chop them up and add to fruit salad, overnight rolled oats, and even to flavour up Greek yogurt.

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Weight loss is not just about consuming fewer calories and burning out more, there are some unwritten rules that when followed correctly bring faster weight loss results. Along with changing lifestyle habits like eating more home-cooked food, getting more physically active, one should form good eating habits while on a weight loss plan to achieve success. In this article, we have listed out 7 eating habits to follow on a weight loss journey.

1. Eating only on Scheduled Meal Timings: It’s extremely important to stick to regular meal and snack timings when trying to lose weight to avoid frequent snacking, mindless grazing, keep the metabolism up, and helps to maintain a balanced diet and steady supply of energy. That’s why, the weight loss diets on Rati Beauty app help you chalk out a perfect meal plan that can help you slim down without food deprivation.

2. Being Mindful, Doing Nothing Else While Eating: Have you noticed how you eat for longer while watching TV or binge watching your favorite series on the phone? And you may unknowingly going in for second and third servings! Eating while watching TV can prevent you from practicing mindful eating and portion control, both of which lead to excess intake of calories and subsequent weight gain.

3. Portion Control: Controlling portion sizes is an important key in maintaining calorie deficit and promote weight loss. One can portion control by switching to smaller meal plates, measuring out food before cooking, and having a control over serving sizes. Additionally, here are “10 Tips to Portion Control Food for Weight Loss.”

4. Having Meals Only in one Place: Preferably on the dining table, and do leave the table after eating your meal, do not linger around because it can make you seek more food while you are sitting there. Also read: “Is your Job Making Weight Loss Difficult?”

5. Not Talking While Eating: When you eat in silence, being mindful, it is easier to be aware of the texture, portion, and taste of the food. When we are eating in silence, we would readily be able to recognize satiety cues from the body, lowering the risk of overeating.

6. Eat Slowly and Take a Few Small Bites of your Meal at a Time: Eating slowly can help you feel fuller and more satisfied with smaller portions. Taking time to savor each bite and chewing slowly can also help you enjoy your food more and avoid overeating. It’s a fact that people who tend to eat quickly without chewing their food properly are at a higher risk of gaining weight than people who eat at a slower pace. When you eat quickly, you are unknowingly eating more food whereas those who take a good amount of time to chew their food, will always eat less quantity because they reach satiation point during the eating process because the brain takes about 20 minutes to register that you have eaten food and by slowing down, you can actually reach satiation point during the eating process itself and stop yourself from piling on extra pounds. When you eat too fast, your brain doesn’t get the signal to stop once you are full. This means that you often eat more than you actually require, and it gets stored as belly fat in all probability.

7. Avoid Frequent Snacking: Just like maintaining meal timings for breakfast, lunch, and dinner, it’s important to stick to snack timings as well, because frequent snacking raises blood sugar and triggers insulin response, and too many insulin spikes through the day, will result in storage of calories as fat in the body. Restrict snacking to just twice a day, without indulging in high-calorie food. Opt for healthy snacks like apple and nuts such as almonds, walnuts, and even roasted chickpeas. Here’s a list of “12 Healthy Snack Ideas For 4 PM Hunger Pangs.”

Also, do remember to go grocery shopping only from a list – weight-loss friendly grocery lists are available on the Rati Beauty app which would help shed extra kilos as well as waist circumference.

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Instant noodle is one of the most popular comfort food the world over! Busy bees who have no time to prepare elaborate breakfast in the morning, students living in hostels, bachelors living on their own and on a tight budget, people working in 10-hour shifts, night owls, and just about everyone turns to instant noodles to make their lives easier. Instant noodles often get packed into tiffins of fussy eaters by moms who are pressed for time. The biggest catch with instant noodles is that you just need hot water and 2 minutes to conjure up a flavourful meal. Also, it’s a quick snack that you can have anytime during the day. It also helps that it is cheap, you can get a packet for just 10 rupees, and it’s easily available everywhere too. Though they have received a rap in recent years for being made entirely from refined flour, food companies have sort of tried to add some “healthy” factor by making them in atta and oat variants now. Instant noodles are so popular are in India that you can find hundreds of street-side stalls selling them in different variations – cheesy and spicy, egg tadka, and even noodles chaat, all at affordable rates. It would take a lot of will power to say “no” to a piping hot bowl of noodles. But still, there is a lot of controversy surrounding instant noodles and people who are on a diet want to know whether it’s okay to have instant noodles when they are trying to lose weight. So, let’s find out:

Why Instant Noodles are Not Okay While Trying to Lose Weight?

1. Devoid of nutrients, high on empty calories, if it’s a staple in your diet, they need to be tossed out of your pantry right now. Also read: “10 Weight Loss Foods in Every Indian Kitchen.”

2. Even the oats noodles is made from a high percentage of refined wheat flour (maida). Even though the food companies would highlight a “healthy” ingredient such as atta or oats, do go through the complete ingredients list at the back to eliminate the possibility of maida and sugar.

3. No protein , fiber or other nutrients. Though instant noodles satisfy cravings and hunger instantly, they are not a proper meal, and will leave you hungry soon after. This is because they get digested pretty quickly due to lack of filling nutrients like fiber, protein, and healthy fats. Also read: “30 Foods from the Supermarket that are Terrible for Weight Loss.”

4. Unhealthy Ingredients: A leading instant noodle brand was banned a few years ago because lead content was detected upon testing in its samples a few years ago. To appeal to the consumers tastebuds, companies may also add MSG (monosodium glutamate) which has been found to create hormonal imbalances and other health issues. Also, the sodium content in these fast food items is quite high, increasing the risk to develop high blood pressure. Instant noodles extensively use palm oil, which is high in saturated fat and has been linked to heart disease. Of course, there’s artificial flavour and color added too. The tastemaker powder that comes along also has refined flour and added flavour and artificial color as well.

As mentioned above, you cannot make instant noodles a staple in your diet, it’s neither good while on a diet nor for overall health. You can have them as cheat meals, add loads of veggies, eggs, etc. while doing so. Summing up, instant noodles can be comfort food for many, but it’s not good for weight loss at all. Most importantly, if weight loss is on your mind, subscribe to the diet plans on Rati Beauty to achieve your weight loss goals.

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Fad diets and crash diets have painted this picture in everyone’s mind that you need to make dramatic changes to your eating habits and lifestyle in order to lose weight. You can drop extra pounds by eating normal roti, chawal, sabzi, fruits – surprised?! You need to check the diet plans on the Rati Beauty app to know how to do just that. But for now, we are listing out some extremely overrated ways of losing weight, which though are effective, but ineffective in the absence of a calorie-deficit diet and some of them do not have any substantial evidence to back their claims. So, do make sure you are not falling for the hype to avoid disappointments in your weight loss journey.

1. Cardio: Cardio is good, but cardio is not great for weight loss. Experts say too much cardio rakes up the appetite. Also, people tend to overestimate calories burnt during cardio (profuse sweating is one reason) and compensate by eating more food and calories. Try a mix of activities – walking, yoga, HIIT (high intensity interval training), strength training, for faster weight loss.
2. Juice Diet: There’s a huge misconception that one can lose weight by drinking only fruit juices through the day. On the contrary, fruit juices without the fiber content is just too much sugar and a higher number of calories. Even though fruit juices are healthy, they are not exactly weight loss friendly because the insulin spike with the jump in blood sugar will actually facilitate conversion of glucose into fat! Eat the fruit raw and whole form, avoid juicing them out. Also read: “Can you Lose Weight By Drinking Only Fruit Juices?”
3. Drugs Like Ozempic which is actually a Treatment for Type 2 Diabetes: Depending on drugs like ozempic (semaglutide), which is formulated for the treatment of type 2 diabetes, is not a prudent way to drop weight. While it has shown to help people drop weight while they are on the medication, most of them tend to re-gain all that weight after discontinuing the treatment. So, basically, it’s a life-long treatment which comes with its own side effects.
4. Too Much Green Tea: A lot of people drink copious amount of green tea in the hope to melt away belly fat (the green tea advertisements claim so), but there are some serious side effects of too much green tea which hardly anyone talks about – too much green tea can cause headaches, dizziness, and even irregular heartbeat. Two to three cups of green tea is good enough to boost metabolism, but not more than that.
5. Going Totally Gluten Free: Move over “fats” because “gluten” is the new villain in some weight loss rule books! People with celiac disease are intolerant to the protein gluten that’s commonly found in wheat, rye, barley, cereals, and other grains, but if someone is not intolerant, there’s no need to avoid this protein since no concrete studies have found a link between gluten-free diet and weight loss. Going on a gluten-free diet will prevent you from getting essential nutrients and vitamins that are necessary for the fat-burning process. Your weight loss journey might in fact slow down without these nutrients which are easily available through these cereals and grains that also have gluten.
6. Appetite Suppressant Powders and Pills: Companies are churning out millions selling out expensive appetite-suppressant powders and pills that claim to suppress appetite, but why spend so much when you can control appetite by having more protein, healthy fats, and fiber through normal diet and food!

So, do avoid these overrated tips and get on a diet which you can do every day of your life, for the rest of your life. Rati Beauty diet plans are designed in a way that it is suitable for homemakers, housewives, students, people who work in night shifts, 12-hour jobs, just about everyone can try these diets. Download the Rati Beauty app for more details.

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Crunches, sit-ups, yoga, crash dieting – people try them all and even though notice the extra fat melting off from everywhere, the belly fat doesn’t budge! More than the gym, eating the right foods help shed extra pounds, but when it comes to belly fat, a few more kinks need to be ironed out, and following a proper sleep routine is one of them. In this article, we will discuss how poor sleep has a undeniable impact on belly fat and how you can improve sleep hygiene to get flat abs of your dreams.

The Link Between Sleep Deprivation and Belly Fat:

A lot of studies have found a strong link between sleep deprivation and weight gain, most of it on and around the belly. We already know how sleeping for just a few hours can increase the appetite by a great degree the next day, a study says you can consume up to 300 calories extra than normal. Researchers have also found that people who get only 4 hours of shut-eye had a 9% increase in belly fat than people who managed to sleep soundly for 9 hours. Stress, insomnia, wrong choice of food close to bedtime (caffeine, sugary treats, spicy food for example), and protracted screen time (blue light disrupts circadian rhythm), lifestyle choices like watching movies late into the night all contribute to poor sleep habits. When the body gets less hours of sleep, it tends to redirect fat to the waist and visceral region. Also read: “Do Chia Seeds Reduce Belly Fat?”

Now, let’s see how sleep deprivation would douse your hopes of achieving a flat belly:

1. Increased Appetite: As mentioned above, most people who compromise on sleep, wake up with a ravenous appetite, and tend to indulge in frequent snacking and overeating.
2. Triggers Hormonal Imbalance: Lack of sleep triggers hormonal imbalances – shoots up stress hormone cortisol, and increases ghrelin (hunger hormone), and blunts out the function of leptin (satiety hormone). When these hormones do not function properly, weight gain and belly fat are common outcomes.
3. Increases Cravings For Junk Food: When you are tired from lack of enough sleep, you seek quick boost of energy that readily is provided by unhealthy food and sugary treats. A new study says that sleep deprivation can trigger junk food cravings at night and binge eating during the day. All these activities add up to significant calories, which then get stored as fat around the waist. Also read: “22 Unique Ways to Suppress Appetite to Lose Weight.”
4. Triggers Insulin Resistance: Insulin is a hormone that not only regulates blood sugar, it also facilitates storage of glucose as fat in the body. Lack of sleep can make the body insulin resistant (when body cells do not respond to the effort of insulin and do not take glucose from the blood readily), which means more and more insulin is pumped out from the pancreas to balance out blood sugar. But a higher range of insulin will encourage all the extra sugar to be stored as fat, mostly around the belly area. Insulin resistance can severely impair your weight loss goals, because extra glucose circulating in the blood, it will be stored as fat!

Summing up, the importance of good-quality sleep (around 7 to 9 hours) cannot be undermined if you are trying to shed body fat, especially belly fat. Creating a proper sleep hygiene – by avoiding blue light from gadgets 2 hours before bedtime, sleeping at a comfortable temperature, wearing comfortable clothing, and avoiding food that can interrupt with sleep (caffeine, spicy food for example) can help you sleep tight and burn belly fat in the process. Of course, you need to be in a good calorie-deficit diet (Rati Beauty diet for example) and exercise consistently (working out 4 to 5 days a week) to see faster results.

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It’s part of Indian tradition to bring along sweets and treats as gifts while visiting family and friends. Sweets, chocolates, confectionary, cookies, cakes, baked items – these are some of goodies we love to gift our near and dear ones, but with people increasingly becoming health conscious, and a majority of them on a diet, the goodies mentioned above are totally off the radar. So, what kind of food should you gift to someone who is trying to lose weight and staying off high sugar, high-calorie food, and would not really appreciate visiting them with mithai boxes full of ladoos and kaju katlis. So, here are a few awesome options to take along that would put a smile on their face!

1. Dark Chocolate: There’s a lot of positive research on how dark chocolate can boost weight loss. Even though dark chocolate cannot be considered as a silver bullet to melt away extra pounds, various studies have established that dark chocolate with more than 70% cocoa can actually help shed pounds. The high antioxidant content in dark chocolate such as polyphenols, flavanols, and catechins, and theobromine stimulate fat breakdown and promote the growth of friendly bacteria in the gut. A small bite of dark chocolate can make you feel full and satiated and prevent binging on high-calorie junk food. A few nibbles of dark chocolate also help to curb appetite and reduce stress level as well.
2. Seasonal Fruit Basket: Seasonal vegetables and fruits pack a lot of nutrients because they have been freshly picked and not extensively processed. Experts say, nutrients such as vitamin C, antioxidants, and carotenes tend to deteriorate in fruits and veggies if they have been stored for a long time. So, ideally, pick fruits that are available in the season because they even taste much better than the imported and out-of-season ones. Since summer is approaching, pick watermelon, mangoes, figs, etc.
3. Nut and Seed Mix: You can get readymade packets of nutrient-rich nut and seed mix like walnuts, almonds, sunflower seeds, pumpkin seeds, raisins, Brazil nuts, flaxseeds, cashewnuts, pistachios, watermelon seeds, sesame seeds, chia seeds – most of which have a amount of protein, healthy fats, minerals, antioxidants, etc. These nut mixes can be added in smoothies, salads, porridge, overnight oats and other healthy dishes. The best thing is about nuts is that with the high protein, healthy fats, and fiber content – these nuts help to curb appetite as well.
4. Protein Bar: It’s the best gift to someone who is also working out at the gym because these bars also act as a good pre-workout or post-workout meal. With their high protein and sugar-free ingredients list, protein bars also make a good snacking option too while on a diet.
5. Millet Muesli: Millets like ragi, jowar, bajra are weight-loss friendly, gluten free, and can easily replace breakfast cereals that make losing weight a bit difficult.
6. Trail Mix Box: People are often confused about what kind of snack they can have during dieting without jeopardising their weight loss efforts. Life is not all about three square meals – you need snacks too! Trail mix has gained popularity as a good replacement for unhealthy, empty calorie snacks. Trail mix is made by putting together a combination of various nuts, seeds, dry fruits, and sometimes even popcorn. Rich in protein, healthy fats, fiber, essential nutrients – a well-put together trail mix (preferably homemade) can keep you full for longer, rich in protein, healthy fats, essential minerals – all of which help to burn fat and boost weight loss, set the fat-burning furnace on fire. You can add simple yet ingredients like and popcorn and makhana to make the trail mix interesting as well. Here’s a list of a few popular ingredients that go into making a trail mix – raw nuts, seeds, dry fruits, coconut flakes, roasted chickpeas, popcorn, dark chocolate chips, dry figs, banana chips, etc. Raw Nuts – Almonds, walnuts, pistachios, hazelnuts, cashews, roasted peanuts. Raw Seeds: Pumpkin, sunflower, flaxseed. Dry Fruits: Raisins, dates, figs, apricot. Miscellaneous ingredients like popcorn, makhana, banana chips, coconut flakes, dark chocolate chips. Also read: “Can Snacking on Trail Mix Boost Weight Loss?.”

Most importantly, if your loved one is desperately trying to lose weight, you can gift them the Rati Beauty diet subscription to shed extra kgs on the Speed Slim Challenge that is starting on the 20th February, 2023. See you there!

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Apple cider vinegar is hyped as an ingredient that can boost the fat-burning process; with many people pinning all their weight loss hopes on a jar of this tangy, acidic juice without straightening up their diet or amping up their physical activity. But is apple cider vinegar worth all the hype? ACV is used in many different ways – to spot treat acne, to clear dandruff, even as a clarifying treatment to remove scalp buildup. Also, apple cider vinegar has been used since ancient times for its anti-microbial properties, in traditional medicine to  lower cholesterol, and even as a preservative. As mentioned earlier, though ACV shots have gained popularity as a tool in the battle against the bulge, the fact remains that there’s no single ingredient that can replace a calorie-deficit diet and consistent exercise. So, let’s dig into reasons why apple cider vinegar helps with weight loss.

What is Apple Cider Vinegar?

Raw, unfiltered, minimally processed apple cider vinegar has antioxidants, enzymes,  and minerals.  It is believed to boost immunity along with imparting detoxifying properties. Unfiltered apple cider vinegar would look cloudy with tiny filaments floating in it, which is known as “the mother” and means that the vinegar still contains its enzymes and nutrients intact. Apple cider vinegar is made by combining fresh apple juice with yeast where the sugar gets converted to alcohol (that explains the strong odor and taste). Some strains of bacteria are also added to ferment the apple juice to get acetic acid. Having 1 tablespoon of apple cider diluted in one full glass of water before every meal is believed to help with weight loss, but do you want to know if there’s any truth behind these beliefs? Read about 5 Reasons Why Apple Cider Vinegar Helps with Weight Loss.

1. The Main Ingredient in ACV is Acetic Acid Which Suppresses Body Fat Accumulation:  According to some studies, acetic acid (the main constituent of ACV), improves metabolism (increasing energy expenditure) and also suppresses body fat accumulation.

2. Lowers Blood Sugar and Improves Insulin Sensitivity: ACV has been found to lower blood sugar and improve insulin resistance. Insulin, as we all know, not only regulates blood sugar, it is also facilitates the storage of fat in body cells.

3.  It’s Fermented!: Since apple cider vinegar is obtained through the fermentation process, it is great for the gut. Studies have shown that the gut bacteria play a big role in the way we store fat, and that’s why a healthy gut, can help us slim down.

4. Suppresses Appetite: ACV extends the stay of food in stomach, delays gastric emptying. According to a study, apple cider vinegar also stimulates satiety and promotes fullness, and helps to curb appetite.

5. Relieves Bloating: Walking all day long like a puffer fish? Apple cider vinegar can help get rid of the bloat if low stomach acid is the reason. Since ACV is acidic in nature, it helps to restore pH balance in the stomach, raising the acid levels and therefore improving digestion and preventing bloating.

However, too much ACV will be counterproductive, it can lead to depletion of an essential mineral like potassium, dipping blood sugar too low, can even irritate the esophagus and erode enamel of teeth due to its highly acidic nature.

The best way to drink apple cider vinegar is in a diluted form or in a bowl of salad, and never to go beyond the recommended intake.

Most importantly, there’s no single ingredient or superfood that can replace a good diet and exercise routine when it comes to weight loss. And you can find such calorie-deficit diet plans on the Rati Beauty app. Please download the app for more details.

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Happy Wedding Anniversary to the Best-est couple we know! It is such an awesome feeling to see your love and family grow (Sia and Riaan) over the years. May all your dreams come true! You both complement each other so well, make each other a better person!

Three Cheers to a Real Love Story!

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Weight loss is often considered a journey where you set a goal and move ahead making healthier choices and lifestyle changes along the way. All through this journey, you need to practice self love, be body positive, and celebrate every small milestone; where every pound dropped should be an achievement to be proud of. The right mindset to adopt during such a journey should be the confidence that you can achieve whatever goals you have set for yourself. The truth is that many people get so much obsessed with the weighing scale and get fixated on their failures, they tend to ignore smaller milestones they are achieving. Do remember, you are setting an example for your friends, family, and most importantly, your kids to make healthier choices. From saying no to “foods” that you know will not nourish your body and would in fact derail your progress, here are 5 things you should absolutely be proud of while losing weight.

1. You are Working Towards a Better Version of Yourself: And that is not limited to fitting into smaller sized clothes, it also means you are trying to create a healthy, fit, and better version of yourself. We work hard to create a better future for ourselves, but do little to build robust health over the coming years. With the decision to drop extra pounds, you have taken the a step in the right direction.
2. You are Nourishing your Body: Even if you have not reached your desired goal yet, do remember you are nourishing the body with the right kind of food; eating nutrient-dense food that not only promotes weight loss, the body is getting proper nourishment to function to optimum levels that it’s meant to.
3. Shows your Patience and Perseverance: Since you are sticking to the diet plans and exercise routine so well, it shows your patience, perseverance, and will power to achieve the goal that has been set. If ever you find your motivation wavering, just look back and see what you have accomplished all along.
4. Improved Confidence and Energy: Believe it or not, losing weight gives ample boost to your confidence; not just because a few kgs have melted away, it shows you have it in you to achieve all goals.
5. Made Lifestyle Changes and Formed Healthy Eating Habits: Losing weight requires switching to healthier eating habits (picking nutrient-dense food over junk, practicing portion control, no frequent snacking) and making tweaks to lifestyle (being physically active, avoiding sedentary lifestyle, making exercise part of daily routine, etc.) and when you make these changes, you are going to not only look better, you are gonna feel better! Also read: “17 Small Lifestyle Habits That Will Help you with Weight Loss.”
6. Changed your Relationship with Food/Detached Negative Emotions with Food: Many of us resort to food (what we call as “comfort food”) to cope with negative emotions, work stress, to calm jittery nerves or just to fight boredom. Emotional eating has little to do with real hunger where you just eat to feel better or because there’s nothing better to do. A good weight loss program would require you to practice mindful eating, not resort to overeating to combat stress, and would in fact, encourage you to find effective ways to distract when negative emotions strike (engaging in a hobby, listening to music or motivational podcast, etc). Also read: “14 Ways to Stop Thinking About Food So Much.”

Summing up, feel proud that you are still marching on ahead despite temptations, setbacks, hiccups, and roadblocks along the way. You do not get disappointed when you hit the plateau and have the focus on your goal. Do remember, during the weight loss journey, there were would be a hundred reasons to celebrate all along the way, you just have to take notice of them, and be proud of them. Most importantly, you believe in yourself that you can do it, and you will do it! If losing weight is your goal and you need help to get started on your weight loss journey, subscribe to the diet plans on the Rati Beauty app, and we will help kickstart your journey from there.

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Garlic is a key ingredient in Indian cooking and Indian moms just love to use the combination of ginger-garlic paste to make curries rich and flavourful. Garlic also has been used since ages in ancient medicine, to boost immunity to cure cough/cold, and also to treat heart disease. Recently, garlic has also gained popularity as an anti-dote for obesity, but is there any truth behind its fat-burning properties? Let’s find out:

Garlic has metabolism-boosting properties. But apart from that, raw garlic has a compound called allicin that has been shown to inhibit weight gain, burn brown fat, and improve insulin resistance as well. All these factors improve fat metabolism. Also read: “24 Things you Have Done Today That Might Hamper Weight Loss.”

Garlic also has been found to act as an appetite suppressant. There’s a mention in the Journal of Nutrition which implies that garlic supplementation seems to reduce waist circumference as well.

However, overconsumption of garlic has been found to have bad side effects as well, heartburn, digestive issues, and even allergic reactions to name a few. Most importantly, there are no shortcuts and garlic certainly is not a silver bullet to burn all excess weight. A calorie-deficit diet, Rati Beauty diet for example and consistent exercise will help you lose weight and trim inches off the waist as well. Do subscribe to the Rati Beauty app for your weight loss diet plans.

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Losing weight can actually become a never-ending battle when the right kind of strategies are not followed. People often realize quite late that it’s not possible to lose weight through exercise alone, in fact, following a calorie-deficit diet without compromising on nutrition is the key to lose weight because fatigue, lethargy, hair fall, loss of lean muscle, nutritional deficiencies, are some side effects when a  healthy diet and balanced diet has not been followed while trying to shed extra pounds. In fact, go through this list of 5 Things Never To Do While Trying To Lose Weight.

1. Picking Every Food That Carries the Tag “Healthy”: While food labelling helps us to make safe and healthier food choices, food companies can sometimes misguide and add misleading labels just to sell their products. For example, some food products may carry the tag “0% sugar free,” – they add sugar under different names-  “invert syrup, fructose, maltose, corn syrup, malt sugar, high fructose corn syrup,” to name just a few. It’s easy to get confused and fall into the trap of such marketing gimmicks. When you rely on such products and add them to the diet, you can gain more weight instead of losing. So, do not pick every food that caries the tag “healthy,” always choose food that’s closest to its natural form and is minimally processed. Also read: “10 Mayonnaise Alternatives For Those Trying To Lose Weight.”

2. Crash Dieting and Trying Popular Fad Diets: Jumping from one fad diet to another diet will not help you lose any significant amount of kgs. Ice cream diet, baby food diet, cabbage soup diet, master cleanse, are all over-hyped fad diets that deprive you of a balanced diet, triggering illnesses and deficiencies. Why resort to fad diets to lose weight when you eat healthy and lose weight. Download the Rati Beauty app and subscribe to our weight loss diet plans to drop extra pounds absolutely safely and without food deprivation.

3. Popping Fat-Burning Pills: Ask anyone who has spent money on fat-cutter pills whether they work, they would shake their head in disapproval. There’s a huge misconception that swallowing fat cutter pills can melt away all layers of fat whereas there’s no concrete research supporting such pills and potions actually work. Some of such pills have been found to raise blood pressure and trigger strokes. Why spend insane amount of money on something that may actually lead to side effects when you can eat food and still lose weight?

4. Relying only on Cardio and Not Giving Importance to Diet: Overdoing cardio, which means only relying on cardio exercises in order to lose weight may actually backfire because too much cardio can fire up the appetite and lead to overeating. Try different exercises, from stretching, yoga, brisk walking, functional training,  strength training, mobility, etc. and most importantly, straighten up your diet to eat healthy and to remain in a calorie-deficit. Cardio can burn calories, but not the excess calories that a bad diet would add.

5. Losing Sleep and Stressing Too Much: There are numerous studies linking chronic stress and sleep deprivation to weight gain. Even if you hit the gym every single day and slash daily calorie intake by a degree, without enough rest, sleep, and a positive outlook, losing weight becomes extremely hard. Trust weight loss as a process and if you are following the right diet, for example, Rati Beauty diet, you can lose oodles of weight by eating the right kind of food.

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If no one has told you this before, we are going to reveal that right away – sugar can hurt your weight loss goals more than fat!  Candies, sweets, ice cream, chocolates, pastries, baked goodies, every food that is high in sugar can create a big hurdle in your weight loss journey. In fact, eliminating sugar can be a game-changer! Additionally, this important change can lower the risk of so many chronic diseases, type 2 diabetes, cardiovascular issues to name a few. Research says we are consuming way more sugar than what experts consider is within normal limits – we love to add heaps to chai, coffee, have sugary treats and desserts to lower stress, calm jittery nerves, and fight boredom! Excess sugar leads to weight gain, there’s on doubt about it and it has become increasingly difficult to avoid sugar because it can be sneaked into everyday foods like bread, yogurt, salad dressing, ketchup, snacks, cereals, juices, health drinks, and in so many other ways. Wondering why it becomes extremely necessary to eliminate sugar from your diet? We list 7 ways in which sugar hurts your weight loss goals.

1. Sugar Raises Blood Sugar Sharply and Triggers Insulin Release: Sugar causes the blood sugar level to rise sharply which instead triggers a sharp insulin response. As we all know by know, insulin is not just a blood sugar regulating hormone, it also encourages storage by directing muscle and fat cells to convert excess glucose into fat and keep it stored for future. Ideally, you should avoid anything that would trigger a sharp insulin rise and sugar belongs to that category. Also read: “14 Foods that are Worse For Weight Loss Than White Sugar.”
2. Sugar Triggers Cravings: Do you know our brain actually rewards us for eating sugar by triggering the release of “feel-good” hormones such as dopamine. The more sugar you eat, higher the dopamine release, and stronger the cravings next time around to get a similar dopamine surge as previously.
3. Sugar Makes you Hungry Within a Short Period of Time: When you have a meal high in sugar, the pancreas release insulin to balance out blood sugar, a hormone which directs excess glucose to body cells. Once the blood glucose falls after insulin’s activity, you may experience a slump in energy and would feel hungry soon after in order to replenish energy in the body. The more sugar you consume, the more hungry you would feel soon after! The key is to eat a balanced diet with optimum amount of fiber, protein, healthy fats, vitamins, minerals to avoid a sharp jump in blood glucose.
4. It Causes Bloating: Do you know, the bad bacteria in the gut love sugary treats and thrive when there’s excess glucose in the body. When you consume excess sugar, it passes into the gut where it feeds the bad bacteria, side effects are buildup of gas and bloating to name a few.
5. High in Empty Calories: Sugar has a high amount of empty calories that are devoid of any nutrients. Too many empty calories get converted into fat by the body and packed up under the skin and around the organs for storage.
6. Causes Insulin Resistance: Among the multitude of undesirable effects that sugar can cause, it can make people insulin resistant. It’s no wonder that those with insulin resistance struggle with weight issues. With excess sugar consumption, body cells stop responding to the efforts of insulin and this behavior will trigger more insulin to be pumped out by the pancreas. As mentioned earlier, insulin encourages fat storage, and thus makes losing weight an uphill task.
7. Makes you Addicted To It: Research says sugar has a similar effect on the brain as drugs such as heroin, cocaine because it triggers the release of feel-good hormone dopamine, which would always send you seeking out for more sugar, and that’s why there are real chances of getting addicted to sugar.

Summing up, cut down on sugar consumption and eliminate added sugars completely. Natural sugars, like those found in fruits is an exception. Experts recommend switching to stevia to sweeten up chai and coffee. Avoid artificial sweeteners because they have been known to alter gut microbiome. Most importantly, if weight loss is on your mind, do check out the Rati Beauty diet plans on the Rati Beauty app where you can lose weight without crash dieting, by eating normal, simple, home-cooked food. Interested? Download the Rati Beauty app now.

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There are many foods available in the supermarket aisles that are marketed as “healthy” and come in packages that take minimum effort to put together. Corn flakes and muesli are two such options that serve as a convenient breakfast option for busy bees who are always pressed for time yet want to have something “healthy.” Packaged muesli primarily comprises of multigrain cereals, rolled oats, but may also have rice, corn, wheat bran, candied fruits, nuts like almonds, walnuts, raisins, sugar, etc. In addition, they may be tossed in invert syrup for added sweetness along with added flavours to appeal to the tastebuds of consumers. Muesli can be quickly prepared with either milk, yogurt, fruit juices such as orange juice, coconut milk, almond milk, etc. Muesli is considered a much healthier option than granola, but is muesli good for weight loss? Before you add the next packet of muesli to your grocery cart, read on to find the truth:

Will Muesli Fit into your Weight Loss Diet?

If the muesli that you just picked has loads of sugar in the form of well, “sugar, invert syrup, malt extract, candied fruits, honey, jaggery, etc.,” – all that sugar will spike up the blood glucose and the subsequent slump will leave you hungry shortly. Anything with a high amount of sugar is not good for your weight loss goals. When you are trying to shed extra pounds, do remember to pick foods that would fill you up and provide your body with good nutrition, without spiking up blood sugar or eliciting a sharp insulin response, and muesli with lots of sugar isn’t a good choice at all.

Though muesli is considered healthy, the type of ingredients added has a lot of impact on your weight. Traditional muesli is made from oats, fruit, and nuts, raisins, flaxseeds, pumpkin seeds, sunflower seeds, chia seeds, high on nutrients such as protein, complex carbs, healthy fats, essential minerals, etc. which are not only good for overall health, they boost metabolism and help in burning excess calories too. Also read: “How To Eat Almonds to Lose Weight.”

Muesli is light on the tummy and good for digestion too (with the high fiber content). When muesli is homemade, you can make it rich in protein, fiber, vitamins, healthy fats, and minerals by adding rolled oats, fresh fruits, nuts like almonds, walnuts, healthy fat sources like chia seeds, flaxseeds, etc. The best thing about muesli is that it requires minimum to no cooking. You can also add fruits like apple, banana, pomegranate, strawberries, blueberries, pineapple, etc.

Available in different variants and flavours, some muesli brands add multiple sugar sources like honey, syrup, malt extract for that extra sweetness. A quick glance at the ingredients list would reveal why they aren’t exactly great for someone who is trying to lose weight.

Take a look at the ingredient list of some of the best-selling muesli options:

1. Muesli with Fruits: Candied papaya and  cranberry, sugar, malt extract, artificial flavours. They also mention that candied and dry fruits may contain sulphites to maintain the color of fruits (sulphites are food preservatives that can cause wheezing and breathing problems.

2. Another one  with 0% Sugar: Honey,  sugar, malt extract, invert sugar syrup, honey.

3. Another one with dark chocolate with the tag “healthy” mentioned on the packaging: Butter, sugar, date syrup, jaggery with artificial flavours.

Summing up, muesli can be weight loss friendly only if it is completely sugar free and has less of calorie-dense ingredients. You can try incorporating it into your diet but do not forget to read the labels carefully. Look for ones that specifically mention zero sugar content and that means no added refined sugar or any honey or any sweetener. Most importantly, do remember, if it’s homemade, it’s good! If it’s in a packaged form, do make sure to check the ingredients list because with added sugar, anything becomes unhealthy and would not fit into a weight loss diet. Most importantly, if weight loss diet is on your mind, do check out the Rati Beauty diet plans on the Rati Beauty app.

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Whether you love watching a funny rom-com or an exciting thriller at the movie theater, a tub (or sometimes two) of crunchy, buttery popcorn is a must have! We have to admit it – theater popcorn tastes the best and try as you may, you would not be able to “pop” the same kind of tastebud-tickling version at home inside a pressure cooker. At the movie theater, you can take your pick from the classic butter salted version, to spicy Mexican cheese, caramel, even tiramisu and tandoori! Since popcorn is considered a light and low-calorie snack, we do not even think twice while picking it up, especially while watching a 2-1/2 hour long Bollywood movie. So, if you are trying to lose weight and on a diet, we know you would like to find out whether movie theater popcorn is actually good for your goals. So, let’s find out:

The Truth About Movie Theater Popcorn

A tub of popcorn is not something you would even consider remotely unhealthy or high in calories, but startling findings regarding these flavourful butterfly-shaped popcorns have come out. A finding has revealed that crunchy theater popcorn that you love munching on while sitting at the edge of the seat can have anywhere around 400 to 1200 calories, along with ingredients like artificial color and high sodium content.

A study revealed that a medium-sized popcorn and soda combination at one of the most popular theater chain in the United States, has an unbelievable 1610 calories with around 60 grams of saturated fat! Can you believe it! Some other theaters served 430 calories and 20 gm fat in a medium-sized tub. Another popular chain of movie theater, offers a large popcorn tub, has 1030 calories and 41 gm of fat, that too without butter! And before we forget, popcorn tends to taste butter with soft drinks/soda while watching a movie, and if you are trying to lose weight, you may pick diet soda, which is no good either.

People often wonder why popcorn at the theater tastes so much better than anywhere else – the secret lies in the ingredients used. Though butter and cheese are some predictable ones, the oil used is either coconut or canola oil. The salt used is also of a different variety – it’s called flavacol, which is a butter-flavoured seasoning salt to tickle the tastebuds. Also, a lot of theaters don’t actually use butter, they in fact use “butter flavoured oil,” which is not just high in calories, it’s extremely unhealthy too.

Also, at a few places, artificial flavor and color added to give the popcorn a distinct flavour and color.

With the popularity of OTT platforms, Netflix, and Amazon Prime, people watching movies from the comfort of their home, can now order theater popcorn from food-delivery apps, and here goes two such listing with calorie count mentioned:

1. Fresh and crunchy gourmet popcorn tossed in generous amount of tasty cheddar cheese. Served with coke – 70 gm – Energy: 271.78 kcal.

2. Salted Large Popcorn – 55 gm – 212 calories.

Summing up, popcorn available at cinema theater is not just high in calories, most of them have ingredients that are bad for overall health as well. Do avoid this particular variety of popcorn when you are on a weight loss diet to maintain calorie deficit and burn extra fat. However, there’s no need to say completely swear off popcorn because roasted popcorn, made at home with kernels, can be had as a low-calorie treat high fiber treat. You can even make it spicy by adding olive oil, salt, cumin, and chilli powder. Most importantly, if weight loss is on your mind, join our 6-Week Speed Slim Challenge on the Rati Beauty app

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Contrary to popular opinion, stuff from the frozen section is not necessarily unhealthy (just keep away from the frozen pizza, cake and ice creams please), you just have to pick up the right ones that would fit into a healthy diet plan. Frozen veggies tend to retain their nutrients, and hardly need preservatives because they are stored at low temperatures. Talking about protein, it’s a macronutrient that experts say plays an important role in weight loss. Protein keeps you full for longer, builds and preserves muscle mass, and burns a lot of calories too. If you find yourself frequently hungry every few hours, amp up protein intake to keep tabs on appetite. Since there’s so much emphasis on protein, let’s find out best sources of protein from the frozen section of your local supermarket/grocery store. These frozen items we have listed below are good sources of protein, healthy, and are minimally processed.

1. Frozen Green Peas: A low-calorie veggie that’s available throughout the year in local grocery stores in the frozen section, is a nutrient-dense vegetable with protein, fiber, vitamin A, C, K, thiamine, and minerals like manganese, phosphorous, zinc, etc. Additionally, they also have antioxidants. The combination of protein and fiber in green peas promotes satiety and can fit into any weight loss diet. There’s approximately 5 gm of protein in 100 gm of green peas.

2. Frozen Chicken: Chicken is considered one of the best non-vegetarian sources of protein and that’s because you can get around 30 gm of protein in 100 gm of chicken, and it’s a low-fat and low-calorie option as well. Eat it grilled or in curry form, the options are just endless.

3. Cottage Cheese/Paneer: Rich in protein, healthy fats, and calcium, paneer is amazing for people on a diet because it does promote fullness and helps with weight loss. There’s approximately 18 gm of protein in 100 gm of paneer.

4. Tofu: For people with lactose intolerance and vegans, tofu is one of the best sources of protein. It’s a complete plant-based option, it’s made from soybeans. Tofu also has minerals like manganese, calcium, iron, and even vitamin A. It can be made a staple due to its rich isoflavones content, which is a group of powerful antioxidants that fight free radicals. There’s around 8 gm of protein in 100 gm of tofu. Also read: “Is Soy Milk Good For Weight Loss?”

Summing up, these frozen foods can be added to your daily diet to level up your protein intake and lose weight in the process as well. Most importantly, if weight loss is on your mind, you should be on the right kind of diet, Rati Beauty diet, for example, that helps you eat healthy, lose weight, and get fit as well.

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