Ayurveda, the ancient system of medicine that originated in India over 5000 years ago, gives a lot of importance to having the largest meal during the middle of the day (aka lunch), when digestion is believed to be strongest. Having a nutritious and well-balanced lunch imparts the energy required to motor through the rest of the day. It provides the necessary fuel to sustain mental and physical activities, ensuring individuals can perform optimally till the end of the day. Lunchtime also serves as a break from work, school and college activities, allowing individuals to refuel and recharge and provides an opportunity for people to take a break from their daily responsibilities and enjoy a nourishing meal. Contrary to popular belief, skipping lunch is not an effective strategy for weight loss, especially for individuals who are diligently counting calories. While it may seem like skipping lunch will help cut down a lot of calories, it can actually lead to overeating during dinner and late-night hours, sabotaging weight loss efforts. So, instead of skipping lunch altogether and starving till dinner time, we list out small lunch time tweaks to boost weight loss. Read on:

1. Plan your Lunches Ahead of Time:

The first and the most important thing to do is to plan all your meals – breakfast, lunch, dinner, even snacks ahead of time to ensure you have nutritious options readily available when hunger strikes. By avoiding last-minute decisions, you can avoid easily available yet unhealthy options that are often calorie-dense and can derail your weight loss goals. Not sure about to plan weight-loss friendly meals? We are here to help! On the Rati Beauty app, there are weekly diet plans available that help you to plan all your meals ahead, all of them can be made under 30 minutes, and all of these lunch options can be packed to office as well. Planning ahead, particularly from a diet plan, would make sure you are having a well-balanced nutritious meal with controlled calorie intake. Subscribe to the Rati Beauty app to access all our diet plans.

2. Start with a Salad:

Research says that starting a meal with salad on the side can help cut down calories in the following meal and prevent overeating. Having a salad would mean you would feel full with lesser amount of calories. For our Indian meals, we don’t even need fancy dressings either – just a very basic salad with cucumber, carrot, tomatoes, would do the trick. Also read: “17 Best Salad Ingredients for Weight Loss.”

3. Include a Lean Protein and Fiber Source:

Including lean protein and fiber in your lunch can make your meal more satisfying and enjoyable. The combination of these nutrients can make you feel fuller for longer and you would be less likely to seek out unhealthy snacks later. Lean protein sources such as lentils, legumes, tofu, Greek yogurt, paneer, chicken, fish, eggs, etc., impart a feeling of fullness and help curb appetite. Both protein and fiber digest slowly, keeping you satisfied for longer periods, which can prevent overeating and snacking on unhealthy foods. Protein is also essential for the maintenance and repair of muscle tissue. When trying to lose weight, preserving muscle mass is important, as it increases metabolism. Fiber adds bulk to your meals, promoting healthy digestion and regular bowel movements. Fiber-rich foods, such as vegetables, fruits, whole grains, and legumes, help regulate blood sugar levels. They slow down the absorption of sugar into the bloodstream, preventing spikes and crashes in energy levels. Stable blood sugar levels contribute to better appetite control and reduced cravings for unhealthy foods. So, make sure there’s a source of protein and fiber on your plate.

4. Fill Half of the Plate with Vegetables:

Vegetables, with only a few exceptions, are low in calories and rank high on high satiety factor. They provide the body with vital vitamins, antioxidants, fiber, protein, and minerals necessary for synthesizing essential hormones and enzymes, thereby promoting weight loss. Health experts recommend consuming 2 to 3 servings of vegetables daily to support overall well-being and weight management, and filling up half of your plate with vegetables is a good idea without getting out of the calorie deficit. Looking for interesting ways to include veggies in your diet? Check this out – “9 Interesting Ways to Eat More Vegetables for Weight Loss.”

5. Ditch Desserts and Sweets Post Lunch:

Indians love to eat dessert after every meal, whether it is breakfast, lunch, or dinner. Gulab jamun, jalebi, barfi, ladoo, halwa, peda, a little bit of kheer/payasam – these are extremely popular sweet treats people love to dig in after a sumptuous lunch. But all these sweets are calorie dense and have heaps of sugar in them, so ditch desserts and sweets post lunch to lose weight.

6. Prepare Your Lunch at Home:

By preparing your lunch at home, you have full control over the ingredients and portion sizes. This way, you can ensure that your meal is full of nutritious ingredients, good-quality oil, and does not have harmful ingredients or excess calories.

7. Avoid Deeply-Fried Treats:

Avoiding deeply fried foods at lunch is beneficial for weight loss because they often are calorie-dense due to the absorption of a lot of oil during frying. Also, deeply-fried foods tend to have high amount of saturated fat and calories contributing to an increase in body fat percentage. They are also heavy and greasy, which can cause digestive discomfort, bloating, and feelings of sluggishness. This can impact your overall energy levels and motivation to engage in physical activity for the later pat of the day, which is crucial for weight loss.

8. Control Portion Sizes:

Pay attention to portion sizes to avoid overeating. Avoid going in for seconds. Use smaller plates or bowls to help control the amount of food you consume. Eat your food slowly, chewing each bite, to allow your body to register when it’s full.

Additionally, incorporate a short walk or mini stroll in your post-lunch routine. Taking a leisurely walk after your mid-day meal would aid in digestion, promoting the movement of food through your digestive system. This would prevent bloating or discomfort often experienced after eating. Additionally, going for a walk would help to increase your overall daily calorie expenditure, contributing to a calorie deficit necessary for weight loss. It would also promote physical activity, boost metabolism, leading to improved energy expenditure and fat burning.

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Sweet lime soda is a popular choice at parties because it’s a refreshing and invigorating beverage that can be enjoyed by guests of all ages. It’s a invigorating beverage option for guests at parties who may prefer not to consume alcohol. Sweet lime soda can be made with just a few ingredients, one of them is a citrus fruit sweet lime or lemon in most cases, another one is a herb (mint) which imparts a strong flavour to the drink. Also, it’s a cooling drink on hot, summer days when guests are looking for a non-alcoholic and non-caffeinated drink, indeed a crowd-pleasing choice for parties. But for individuals who are trying to lose weight, to have or not have sweet lime soda at parties and events is a big question. So, can you have sweet lime soda while you are on a diet? Let’s find out:

Common Ingredients That Go Into Making Sweet Lime Soda:

The basic recipe requires these ingredients – sweet lime or lemon, sugar, soda, ice cubes, and mint leaves for garnish.

Additional Ingredients That Enhance Deliciousness of Sweet Lime Soda:

Sugar syrup, ginger syrup, high fructose corn syrup, grenadine syrup (typically made from pomegranate juice to give sweet lime soda a deep red color), sugar cinnamon, lemon zest, and other spices add so much flavour to this refreshing drink.  Also, sweet lime soda can be garnished with mint leaves, lemon wedges.

So, Can you Have Sweet Lime Soda on a Diet?

The answer unfortunately is no! What adds loads of sweetness to sweet lime soda is undeniably quite a few tablespoons of sugar! It’s just not sugar, at parties, syrups such as high fructose corn syrup, ginger syrup, sugar syrup, etc., are added to enhance the sweetness. Added sugar such as high fructose corn syrup are considered as the main causes of obesity world over, putting individuals at a high risk for type 2 diabetes, heart disease, and increased level of cholesterol too. Moreover, total calorie count would depend upon the amount of sugar and sweet syrup added. Contrary to popular opinion, soda is not harmful, it’s the sugar.

So, summing up, sweet lime soda is not diet or weight loss friendly because sugar is one of the main ingredients, and health experts recommend either quitting or cutting down the consumption of sugar to lose weight. But if you can have it without sugar, then it’s completely okay to have at parties. So, what about artificial sweeteners? There’s a lot of controversy about artificial sweeteners and only a few of them are FDA approved, regular consumption of some artificial sweeteners have been found to cause gut issues. Most importantly, if weight loss is on your mind, subscribe to the Rati Beauty app to access our easy-to-follow diet plans that produce faster results.

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If you are struggling to slash big calories from your daily diet so that you can get into a calorie deficit to lose weight, we are here to help! Start with your cooking oil – get healthier ones and even with those, reduce oil consumption or go oil-free – it would help cut down so many calories and has several potential benefits as well. Oil (even the healthiest one such as olive oil), is a calorie-dense food, containing around 120 calories per tablespoon. By reducing or eliminating oil from your meals, you can lower your overall caloric intake, which can be  beneficial to achieve your weight loss goals. Also, many oils, especially those which we use for our everyday cooking, are high in saturated fats, (some even have transfat), and can negatively impact heart health. These fats can raise LDL (bad) cholesterol levels, increase the risk of developing heart disease, and can clog arteries. By minimizing oil consumption, you can help your heart stay in perfect health. Considering that you have made that important decision to cut down oil consumption, breakfast is a good place to start with, and in this article, we list down 7 zero-oil breakfast ideas that are nutritious, healthy, and easy to make as well.

1. Healthy Oil-Free Chana Aloo Masala:

The best thing about this dish is that you can meal prep ahead for this recipe. It is a protein-rich meal option for vegetarians and would tickle tastebuds as well. To make this chana aloo masala, you would have to use a non-stick pan or a regular pan over medium heat and dry roast cumin seeds, etc. All the ingredients like chopped onion, minced garlic, grated ginger, and green chili can be sauted in a splash of water and the chopped tomatoes can be cooked until they soften and release their juices and then boiled black chana and diced boiled potatoes can be added to the pan. You can have this chana potato masala at lunch with roti or rice. By using dry roasting and sautéing the ingredients with a splash of water, you can create a flavorful and oil-free chana aloo masala.

2. Overnight Rolled Oats:

Don’t like the bland taste of plain oats? Then try this breakfast idea. Overnight rolled oats does not require oil or cooking either. You just need a mason jar or a container with a lid to combine the rolled oats, yogurt, chia seeds, a few nuts, pumpkin seeds. Cover the jar with the lid and refrigerate it overnight and give the mixture a good stir in the morning. You can add banana for extra sweetness and some milk (almond milk) to loosen it up. You can now top these oats with fresh fruits, nuts, etc. Adjust the ingredients and measurements according to your taste preferences.

3. Chia Seed Pudding:

Chia seeds are considered as a superfood in the world of diet and nutrition, and that’s why Rati Beauty weight loss program uses these wonder seeds in their diet plans. These tiny seeds come packed with mega doses of nutrition. They are whole grains, an excellent source of protein, high quality fibre, omega 3 fatty acids, calcium, potassium and magnesium, and iron among other nutrients. Now, what if you can make a delicious pudding with chia as the main ingredient? Find the detailed recipe on the Rati Beauty app.

4. Salad Sprout:

To make this healthy salad, you can either pick moong dal sprouts or any other sprouts of your choice. Chop or slice your desired salad ingredients, such as lettuce, cucumbers, tomatoes, bell peppers, carrots, or any other vegetables you prefer. Instead of using oil-based dressings, you can opt for lime juice, balsamic vinegar, apple cider vinegar, or rice vinegar to dress your salad. You can also using plain yogurt along with herbs and spices to add creaminess without oil. Season your salad with salt, pepper, or any other herbs and spices you enjoy.

5. Idli (Regular one or Moong Dal Idli):

Idlis are extremely healthy and are made through the steaming process which requires no oil. The best thing is that you can prepare the batter ahead and refrigerate it for a few days. We would’t elaborate the recipe because everyone actually knows that rice and urad dal are soaked for a few hours separately and a smooth batter prepared and allowed to ferment overnight. While steaming in the idli moulds, avoid greasing them with oil or you can use minimal oil to prevent idlis from sticking on to them. Serve with dry chutney powder if you are on a mission to avoid oil.

6. Poached Eggs Sandwich:

Remember to pick only 100% whole wheat bread or other diet-friendly bread options. Place poached eggs on one slice of the bread. Season them with salt and pepper to taste. You can add toppings like sliced avocado, tomato, spinach, or cheese on top of the poached eggs. Serve the poached egg sandwich immediately while it’s still warm and enjoy!

7. Peanut Butter Sandwich:

This is a no-brainer! Just take two slices of whole wheat bread and slather it with homemade peanut butter (which has been made without any sugar). Add sliced bananas and enjoy your simple, delicious, yet protein-rich breakfast. Also read:“Almond Butter or Peanut Butter – Which One is Healthier?”

Summing up, while going oil-free for breakfast can support your weight loss efforts, you still need diet plans that would help you eat good food, nourish your body, and get into a calorie deficit to burn excess fat. Rati Beauty diet plans help you reach your weight loss goals, and to access our plans, download the Rati Beauty app.

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In most Indian households, dinner is considered as the most important meal of the day, as it is seen as a time for families to sit down together, share their experiences, and bond over a meal. Dinner is also a more elaborate meal compared to breakfast or lunch. Apart from that, for most individuals, dinner is when they find the opportunity to chill and unwind after a long and stressful day at work. So, dinner, being a time of relaxation and winding down after a long day, can become a vulnerable period for emotional eating. In such situations, people may turn to food to comfort themselves or seek pleasure, leading to overeating because they let the guards down and often go for seconds. This practice of going back for seconds can lead to overeating, creating a calorie surplus. Calorie surplus refers to a situation where an individual consumes more calories than their body needs for maintenance and energy expenditure. When someone consistently consumes more calories than their body requires, the excess energy is stored as body fat and would lead to weight gain over time. That’s why it becomes essential to find effective ways to stop yourself from going for seconds, especially during dinner time. In this post, we list out 5 Ways To Stop Yourself From Going For Seconds After Dinner.

1. Don’t Save All your Calories For Dinner:

Being on the wrong kind of diet can keep an individual hungry through the day, and during dinner time, may lead to hogging on all food available, without considering portion sizes or dietary needs. Throughout the day, individuals may have skipped meals, leading to a build-up of hunger by dinnertime. This increased hunger can make it extremely challenging to practice portion control, causing people to consume larger quantities of food. It’s a myth that you need to starve to lose weight without taking into consideration body’s energy requirements. Eat at regular intervals through the day, and eat enough, to help nourish the body, and also to avoid overeating at dinner when the metabolism is at the lowest and the body is slowing down in preparation for rest.

2. Refrain From Eating in Front of Television or While Using Phone:

Distractions such as watching TV, using electronic devices, or engaging in conversations during dinner time can divert attention away from the act of eating. When people are distracted and not mindful, they would not feel fuller even with enough food in the first serving and may go for seconds even without realizing. Eat your food in peace, without distractions, and being completely aware of its quality and quantity.

3. Don’t Keep Extra Food on the Table:

Keep away all the food after serving yourself the first time! An effective strategy to avoid overeating is to keep all the remaining food away after serving yourself the first time (we would recommend putting away the extra food in the refrigerator). By removing the temptation of readily available food on the table, you would be able to create a physical barrier and give enough time to evaluate whether you are actually hungry and would need more food from additional servings. This simple act of putting away the remaining food can help break the cycle of automatic refilling of your plate and overeating.

4. Eat Slowly, Chew Food Properly:

We all know that chewing thoroughly helps to break down the food into smaller particles and thus reduce the burden on your stomach, leading to more efficient digestion. This simple act encourages you to take your time and prevents rushing through your meal. Eating slowly is important because it takes approximately 20 minutes for your brain to receive signals of fullness and satiety from your digestive system. So, eat your food in peace, chew slowly, savouring each bite. Also read: “18 Awesome Tips to Create Calorie Deficit to Lose Weight.”

5. Eat From Smaller Plates:

Larger plates can create an optical illusion that makes the portion size appear smaller. As a result, people may feel the need to fill up the entire plate, leading to larger portions. Larger plates and serving dishes can contribute to overeating as people may feel inclined to finish what is on their plate, even if it exceeds their actual hunger level and satiety cues. Swap your large meal plate with a smaller one because eating from a smaller plate can help prevent the tendency to go for seconds by creating an optical illusion that makes the portion appear larger.

Summing up, do remember that calorie deficit is important to achieve weight loss, where you consume fewer calories than you burn. So, it’s important to not let the guards down during dinner and stay within calorie limit without compromising on nutrition, and Rati Beauty diet plans help you achieve weight loss keeping your health and nutrition in mind. Download the Rati Beauty app to access all our diet plans.

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Idli, dosa, poha, paratha are all staple components of traditional Indian breakfasts and preferred any day over a bowl of breakfast cereals by the aam junta. Parathas are relatively easy to prepare with only kneading the dough, filling it with stuffing (optional), and rolling it out into flatbreads required. Not to mention, paratha is an incredibly versatile dish that can be enjoyed in various ways and can be stuffed with a variety of fillings like aloo, paneer, onion, gobi, palak, and mooli. Its versatility makes it an ideal  breakfast, lunch, dinner, and even a snack option. In fact, they find a special place on the menu of street side stalls, local eateries, and even high-end restaurants. When made from 100% whole wheat, millet flours like bajra, jowar, etc., parathas provide complex carbs and minerals. Also, the fillings in stuffed parathas often include vegetables, which add essential vitamins, minerals, and fiber to the diet. Overall, the simplicity of cooking, the taste, versatility has made paratha a staple food in Indian households. However, individuals who are trying to lose weight feel they need to eliminate parathas from their diet to see results, but that’s not the case, in fact, here’s how you can eat paratha without gaining weight.

1. Pick A Healthy Flour To Knead The Dough:

Avoid maida or all-purpose flour to prepare the paratha flour because the refining process reduces the fiber content in all-purpose flour, making it less beneficial for overall health. Wheat naturally contains vitamins, minerals, and antioxidants, but these are concentrated in the bran and germ, which are removed during the milling process to make all-purpose flour. As a result, all-purpose flour has lower levels of nutrients like B vitamins, vitamin E, iron, zinc, and magnesium. Maida also has a high glycemic index, which means it raises blood sugar levels rapidly after consumption. Foods with a high glycemic index can lead to spikes and crashes in blood sugar levels, potentially contributing to increased risk of type 2 diabetes, weight gain, and other health issues. Make your parathas with 100% wheat flour and millet flours like bajra, jowar, to avoid weight gain. Also read: “10 Healthiest Flours For Weight Loss.”

2. Choose Protein-Rich Stuffing:

Paneer, green peas, sattu, sprouted moong dal, broccoli, and even potato filling are no doubt healthy; however, paneer, green peas, sattu, sprouted moong dal have a higher protein content compared to others. When trying to lose weight, amping up your protein content helps a great deal and choosing a protein-rich filling would help meet the protein requirement.

3. Use Less Oil, Choose Healthy Fats:

Cooking oils are a highly concentrated source of calories, with refined sunflower oil (commonly used in Indian cooking) containing approximately 120 calories per tablespoon and mustard oil may have up to 124 calories. Other most commonly used cooking oils (vegetable, olive, coconut, canola) have been found to have calories in the same range with 14 gm of fat per tbsp. By eliminating or reducing oil consumption, individuals can significantly reduce their caloric intake, which can support their weight loss efforts. Use minimal oil or choose those with healthy fats such as olive oil or ghee to make parathas.

4. Pick Healthy Side Dishes:

Healthy side dishes add flavor and variety to the meal. Side dishes provide an opportunity to incorporate a variety of nutrient-dense foods. They complement the main dish and offer contrasting textures, colors, and tastes. For example, homemade pickles are a good source of probiotics, yogurt also is a good source of probiotics, calcium, etc. Also, raita, which is a yogurt-based condiment can be made with healthy additions such as cucumber, onion, mint.

5. Include a Flavourful Salad:

Combining paratha with a salad can create a well-rounded and nutritious meal. You can prepare a simple salad with cucumber, tomato, onion, carrot, etc., and squeeze lemon to get a tangy taste. Another option is to use paratha as a base and then top it with a salad. Cook the paratha as usual and then layer it with a generous serving of fresh salad ingredients such as lettuce, carrot, cucumber, even boiled or roasted chickpeas. Roll or fold the paratha to enjoy a delicious and nutritious combination of flavors.

6. Combine Parathas With Nutritious Curries:

Paneer-based curries, like paneer tikka masala or palak paneer, are rich and creamy options that go perfectly with paratha. Or enjoy the paratha with a bowl of dal for a complete and satisfying meal. A mixed vegetable curry would also add a lot of flavour and nutrients to the meal.

7. Practice Portion Control:

Most importantly, practicing portion control is essential even with the healthiest of foods to achieve weight loss, as it helps to manage calorie intake. By controlling portion sizes, you can reduce overall calorie consumption and help with the inclusion of nutrient-dense foods, forming healthier eating habits. Combining portion control with exercise would amplify your weight loss efforts. Even if it’s paratha, poha, or oats, practicing portion control is necessary.

Summing up, parathas can be a part of a balanced diet, and can be enjoyed as part of a well-rounded meal, incorporating healthy fillings and side dishes. Most importantly, if you are struggling to lose weight and confused about what to eat and what not to eat, subscribe to the Rati Beauty diet plans to lose weight successfully.

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Moong dal is a highly nutritious legume that is widely used in Indian cuisine not only for its amazing taste but also for its health benefits. Moong dal is derived from whole green gram seeds, which are small, oval-shaped, and green in color. The dal is commonly available in three forms – whole (with the green skin intact), split with the green skin removed, and split and husked (yellow in color). It is low in fat and cholesterol and is a good source of plant-based protein (chickpeas, lentils are other good sources). Moong dal has antioxidants and used in ayurveda and Chinese medicine to treat many ailments and to detoxify the body. As we have mentioned above, it’s a rich source of protein with up to 24 gm per 100 gm (according to USDA data). Additionally, green moong dal is rich in dietary fiber, including soluble fiber, which acts as a prebiotic in the digestive system. When consumed, the fiber in green moong dal passes through the small intestine undigested and reaches the large intestine, where it serves as a food source for the beneficial gut bacteria. Apart from protein and fiber, moong dal also has vitamins like B1, B3, B6, B9 and essential minerals such as iron, magnesium, phosphorous, potassium, zinc, and even antioxidants (polyphenols and peptides). The best thing is that this highly-nutritious legume is inexpensive as well with 1 kg moong dal available at less than 200 INR, which means you can make it a staple in your diet. Though people love it in their khichdi and they love it as sprouts, there are more delicious ways to include moong dal in your diet and get the benefits of protein, fiber, and all other nutrients that it offers. In this article, we list out 9 Moong Dal Recipes that Aid in Weight Loss.

1. Moong Dal Sprouts:

Did you know there are studies to show that sprouting up dals like moong increases increases protein digestability and makes them more bio available. Moong dal sprout is a rich source of a variety of nutrients – vitamin A, vitamin C, protein, biotin, iron, zinc, folate, potassium, copper, magnesium, phosphorous, and also fiber. There are enzymes like amylase and glucoraphanin with amazing health benefits (reduces risk of cancer and heart disease). Moong dal sprouts can be consumed either raw or lightly cooked, and included in salads, snacks, sandwiches, soup, or made into plain sabzi. Also, add them to pulao or vegetable rice to amp up the nutritional profile of these dishes. Studies say that sprouted dal has way less calories (only 30 calories per 100 gm) than the raw form (347 calories per 100 gm).

2. Khichdi:

Moong Dal Khichdi is a comfort food for many of us, it also helps with detoxifying the body. The best thing is that it can be prepared as one-pot dish saving us time and energy. To make a simple Moong Dal Khichdi, rinse 1 cup of moong dal and rice together, and soak them for 30 minutes. In a pressure cooker or pot, heat 2 tablespoons of ghee or oil and crackle 1 teaspoon each of cumin seeds and mustard seeds. Sauté grated ginger, optional chopped onion and minced garlic, followed by a chopped tomato. Add 1/2 teaspoon turmeric powder, optional red chili powder, the soaked dal and rice, and mix well. Pour in 4 cups of water, add salt, and cook for about 4-5 whistles in a pressure cooker or 25-30 minutes in a covered pot on low heat. Garnish with fresh coriander leaves and serve hot with yogurt, pickle, or raita.

3. Moong Dal Paratha:

Make your parathas more nutritious by adding mashed moong dal in them. To make Moong Dal Paratha, soak and grind 1 cup moong dal. Combine it with 2 cups whole wheat flour, cumin seeds, red chili powder, turmeric powder, garam masala (optional), and salt to make a soft dough. For the stuffing, mix boiled and mashed moong dal with onions, green chilies, ginger, cumin seeds, red chili powder, chaat masala (optional), salt, and coriander leaves. Divide the dough and stuffing into portions, stuff the dough with the mixture, roll it out into circular parathas, and cook them on a heated griddle with ghee or oil until golden brown. Serve the delicious Moong Dal Parathas hot with yogurt or pickle.

4. Moong Dal Curry:

You can eat this curry with either roti, paratha or rice. To make Moong Dal Curry, soak and drain 1 cup moong dal. Sauté cumin seeds, onions, garlic, ginger, and green chili in oil or ghee. Add chopped tomatoes, turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Mix and cook until tomatoes soften. Add moong dal, water, and pressure cook for 4-5 whistles or simmer in a covered pan until dal is cooked. Mash slightly, adjust consistency, and simmer. Garnish with coriander leaves. Serve the flavorful Moong Dal Curry with rice, roti, or naan.

5. Moong Dal Soup:

To make Moong Dal Soup, rinse 1 cup moong dal and set aside. Sauté cumin seeds, onions, garlic, ginger, and green chili (optional) in ghee or oil. Add chopped tomatoes, turmeric powder, cumin powder, coriander powder, and salt. Mix well and add moong dal and water or vegetable broth. Simmer until dal is cooked and soft. Optionally, blend a portion of the soup for a creamy consistency. Adjust seasoning, garnish with coriander leaves, and serve warm. Enjoy the nourishing Moong Dal Soup as a comforting appetizer or light meal.

6. Steamed Moong Dal Masala Vada:

This is a healthier and weight-loss friendly version of the deep-fried one. To make Steamed Moong Dal Masala Vada, soak and grind 1 cup moong dal. Mix it with chopped onions, green chilies, grated ginger, coriander leaves, cumin seeds, red chili powder (optional), and salt. Shape the mixture into flat vadas and steam for 12-15 minutes. Serve the healthy and flavorful vadas with chutney or sauce. Enjoy as a nutritious snack or appetizer.

7. Moong Dal Sundal:

It’s a south Indian snack made mainly during festivals, that literally takes just a few minutes to prepare. To make Moong Dal Sundal, soak and cook 1 cup moong dal. In a pan, heat oil and temper mustard seeds, urad dal, asafoetida, dried red chilies, and curry leaves. Add the cooked moong dal, salt, and toss well. Cook briefly and garnish with grated coconut and fresh coriander leaves. Serve the flavorful Moong Dal Sundal as a snack or part of a meal. Enjoy this protein-rich South Indian dish.

8. Pesarattu or Green Gram Dosa:

Very popular in South India as a breakfast dish, it is a bit more tastier than regular dosa. Try it to believe it! To make Pesarattu, soak and grind 1 cup green gram (moong dal) and rice (optional) to a thick batter. Add chopped green chilies, grated ginger, coriander leaves, and salt. Spread a ladleful of the batter on a hot greased griddle, cook until golden brown on both sides. Repeat with the remaining batter. Serve the crispy Pesarattu with chutney. Enjoy this South Indian crepe as a breakfast or light meal.

9. Moong Dal Idli:

Here’s another healthy breakfast option that requires minimal oil. To prepare Moong Dal Idli, soak and grind 1 cup moong dal, 1/4 cup rice, 1/4 cup flattened rice, and 1/2 teaspoon fenugreek seeds. Ferment the batter overnight, then grease idli molds and steam the batter for 10-12 minutes. Serve the soft and fluffy Moong Dal Idlis with chutney or sambar. Enjoy these nutritious idlis for breakfast or a light meal.

Adjust all the measurements according to your requirements.

Additionally, you can even roll out parathas with moong dal sprout stuffing. These above dishes prepared with moong dal show that you need not starve or eat bland food to lose weight. You can eat normal ghar ka, inexpensive food, and lose oodles of weight, we will show you how on the Rati Beauty diet. Subscribe to the Rati Beauty app to access all our easy-to-do diet plans.

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When it comes to weight loss, there’s just not one way that will help shed all that extra weight – the right diet plan, lifestyle changes, exercise and a whole lot of small little things would help you steer to your goal weight. As we have always maintained, getting into a calorie deficit is the key to push the body into burning stored fat and practicing portion control with every meal helps you achieve that. From that aspect, measuring tools such as kitchen weighing scale, measuring spoons, plates, bowls etc., help to portion control. Also, studies show that eating from smaller plates and bowls can help cut portion size and reduce calories, and thus help with weight loss. Additionally, experts say that your brain gets tricked and feels satisfied when you eat from a bowl than from a plate. You would feel full when you eat from a small bowl with the same quantity of food than when you eat from a larger plate. Also, the bowl’s weight in hand will give you the feeling that you are consuming more food. So, dump that plate and pick a heavy yet small bowl to have your meals in. There are many more reasons why eating your meals from a bowl can be a good idea for weight loss, read all about them in this article:

1. Helps To Portion Control: When you pick a small bowl over a plate, it helps to control portion sizes better because it limits the amount of food you can serve yourself, preventing overeating and promoting portion control. People also tend to perceive smaller portion sizes as more substantial when they eat out from a small container such as a bowl. This perception can lead to lower calorie consumption and support your weight loss efforts.

2. Reduces Temptation To Go in For a Second Serving: Quinoa salad bowl, colorful smoothie bowl with fruits, etc., create an illusion of a fuller plate, making you feel more satisfied with your meal. This visual technique can help reduce the temptation to go back for a second serving.

3. Helps To Create Balanced Meals: Switching from a plate to a bowl would give you a structured space to put together a balanced meal. This way, you can incorporate whole grains, protein, healthy fat, and lots of veggies into your bowl. This would help you have a satisfying and nutrient-dense meal.

4. Easy to Prepare: Egg and Spinach Breakfast Bowl, Smoothie Bowl, Veggie Stir Fry Bowl, Quinoa Salad Bowl, Oatmeal Bowl, etc., are easy to prepare and literally take no time. You can assemble a nutritious meal in a bowl and save time. This convenience can save time and make it more feasible to put together healthy meals regularly. Also read: “8 Tricks To Speed Up Meal Prep on a Weight Loss Diet.”

Summing up, some people find it easier to control portion sizes on a plate, while others may prefer the comfort and convenience of a bowl, but at the end of the day, the key is to focus on healthy food, having a balanced diet, portion control, exercise, and maintaining an active lifestyle to achieve your weight loss goals. And to faster results, you need diet plans that get you into calorie deficit without compromising on your health or nutrition, and you can find such plans on the Rati Beauty app. Subscribe to the Rati beauty app to access all our easy-to-do diet plans.

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Russian salad is the perfect example of how every dish with the suffix salad may not actually be “healthy.” One of the main ingredients in Russian salad is mayonnaise, which is made with whipping up lots of oil and eggs together. Your head would spin if we told you that a cup of mayonnaise (220 gm) can have anywhere from 500 to 1,495 calories! (Depending on the brand and amount of oil used). Surprised?! So, if you have been pinning all your weight loss hopes on Russian salad in order to lose weight, now you know why you have been gaining weight instead. While salads are generally considered healthy due to their focus on fresh vegetables and nutritious ingredients, there are a lot of salads out there that can be less healthy depending on the ingredients, dressing used, and the way they are made. Deep-fried chicken caesar salad is another example. This salad typically consists of deep-fried chicken strips along with romaine lettuce, croutons, cheese, and of course, the high-calorie dressing. The deep-fried chicken and croutons can add unhealthy amounts of fat and calories, while the Caesar dressing can be high in saturated fat and sodium. While this salad may provide nutrition from veggies, high-calorie ingredients like deep-fried chicken, croutons, and dressing choices make it unhealthy overall. Even though many consider a bowl of salad as a fool-proof way to lose weight, not all salads are healthy or diet friendly, and some of them can actually be high in calories. In this article, we list out 4 types of salads that do not fit into any weight loss scheme.

1. Salad from a Fast Food Joint: Many fast food joints have recognized the demand for healthier options and now offer salads on their menus. Though these chains offer a variety of salads, they have some common ingredients that are not exactly diet friendly. From a variety of cheese options, to lots of dressings that are used in combination (ranch, Italian, Caesar, honey mustard, oil, etc), to additional toppings that are added on personal preference (cheese, croutons, deep-fried stuff for example), picking salad from such joints can derail your progress unless you are very sure of the ingredients used. Also read: “6 Lunch Tweaks That Will Maximize Weight Loss Results.”

2. Salads Made with Store-Bought Dressings: One can turn a very basic,  home-made salad with lots of veggies unhealthy by using store-bought dressings with high amount of sugar, sodium, emulsifiers, etc. These also tend to be high in calories. One popular salad dressing bottle had these ingredients listed – refined soybean, liquid glucose, sugar, cheese, etc. So, do read the ingredients list or whip your own dressing to cut down unnecessary calories.

3. Lots of ingredients added to make it appetising: To make a bowl of bland salad flavourful, we kind of go overboard adding a lot of ingredients and dressings together – we add cheese, mayonnaise, sauces, roasted peanuts, and so many other things that we can find! Keep a tabs on the ingredients that go into a bowl of salad and do remember that every ingredient comes with its own set of calories and they all do add up at the of the day. With fewer ingredients and minimal preparation, you can whip up a healthy salad in a short period of time, making it a convenient option for busy schedules. Also, by keeping the salad simple, you have better control over the calorie content.

4. Adding Deep-Fried Things To Get Crunch Factor: Fri.d onions, croutons, fried chicken, fried cheese, and even fried noodles, people add these things to give a crunchy texture to salads. These ingredients can provide a contrast to fresh vegetables and leafy greens like lettuce, enhancing the taste of salad, making the salad flavourful to eat. Also read: “How To Get a Smaller Waist With Food.”

Overall, it’s not necessary to survive only on salads to lose weight. You can eat normal, simple, healthy food and manage to reach your goal weight and we will show you how through the diet plans on the Rati Beauty app. Download the app for more details and to access our easy-to-follow diet plans.

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Hyped up through aggressive advertisements, food companies would make you believe that processed foods like breakfast cereals are healthy, but normal ghar ka khana like poha, dal-chawal, paratha, etc., would any day win big on the health score card when compared to these above-mentioned foods. Consumers need to be cautious of exaggerated health claims made by food companies on their packaging, as these claims may not always be substantiated and in most cases, we may overlook at other less healthy aspects that they may contain. At the same time, eating out or ordering food too frequently, can derail your weight loss goals because various studies have shown that while dining out, people tend to eat a whole lot of calories than they would at home. Most importantly, restaurant food tucks in more amount of fat, sodium, and other calorie-dense ingredients to appeal to the customer’s tastebuds. So, ideally, if you are trying to lose weight or get healthy in general, your best bet would be to eat normal “ghar ka khana” rather than heavily-processed stuff that is marketed as “low-calorie” or restaurant food with exotic ingredients, and in this article, we would list out reasons why simple, home-cooked food would help you lose weight.

1. Made From Fresh, Locally-Sourced, and Fresh Ingredients:

Home-cooked meals are typically cooked from fresh ingredients like vegetables and most of them are sourced locally which means they retain the maximum amount of nutrients like vitamins, minerals, fiber, etc. We also include whole grains, lean protein, to make our staple, daily food – and these fresh and nutrient-dense dishes pave the way for weight loss. Roti, dal, sabzi – these are all weight-loss friendly foods, period. Also read: “7 High-Protein Paratha Breakfast Options.”

2. Allows Better Portion Control:

We all know by now that portion control is essential to get into a calorie deficit which in turns allows access to stored body fat. According to a report, restaurant portion sizes contribute to obesity because most restaurants serve two to three times the recommended serving size, all high in calories. Home-cooked meals, on the other hand, offer better portion control. You can control portions, avoid going for seconds, and eat your food in peace.

3. Better Control over Ingredients:

Think about about – when you cook normal food at home, would you add monosodium glutamate (MSG), food color, transfat, sodium nitrate, etc. to make food look and taste good? Absolutely not! But food that comes from outside may have these ingredients to tickle your tastebuds. Cooking at home can help you cut down excessive salt, sugar, artificial flavors, and preservatives that are commonly found in processed foods which also raise inflammation in the body and may lead to obesity.

4. Healthier Cooking Methods:

Cooking home-cooked meals often involve less oil and methods such as steaming, sauteing, etc., which are healthier compared to deeply-fried or heavy oil based dishes that come from outside. Deep frying and cooking on high heat would destroy the nutrients in food while home cooking retains nutrients and help to nourish the body.

5. Allows Customization:

Cooking at home allows you to customize your meals according to your diet, and help meet calorie requirements, this would allow you to maintain a calorie deficit and help your body burn stored fat.

Most importantly, when you cook your meals at home, you can cut down on expenses a great deal, you are more aware of the ingredients you are using, and can choose healthy dishes, and avoid processed food completely. Summing up, it’s important to note that while home-cooked meals can be healthy, if weight loss is on your mind, we at Rati Beauty, can help you with diet plans that comprises of home-cooked, normal food that would trigger fat burning and accelerate your weight loss. Subscribe to the Rati Beauty app to access all our weight loss diet plans.

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Microwaves are great for re-heating the previous night’s leftovers because they can warm the food quickly and evenly, but when it comes to opting for proper cooking in microwave, people do have lingering doubts whether it’s safe enough. Cooking in microwave has always been controversial, with people raising concerns about the potential contamination of food with radioactive substance, and also the loss of nutrients due to the intense heat produced during the process. But individuals who are trying to lose weight would be more interested to find out if cooking through this method would reduce the nutritional profile food and destroy all the vitamins and minerals in it. Also, will microwave make weight-loss friendly fiber and protein (that you so carefully include in the diet to boost weight loss) ineffective? So, in this article, we would try to find out if microwaving food is bad for health and weight loss. And if you can use microwave to whip up some weight-loss friendly meals conveniently? This article will clear all your lingering doubts surrounding microwave, cooking, health, and weight loss.

How Do Microwaves Work?

Microwaves typically operate at a frequency of 2450 MHz and require a power range of 500 to 1100 watts. These microwaves are generated by a component called a magnetron. The microwaves have a unique property of selectively interacting with certain molecules, particularly water molecules and other electrically asymmetrical molecules (molecules with a positive and negative end). The microwaves cause these electrically asymmetrical molecules, such as water, fats, and sugars, to rapidly vibrate due to the alternating electromagnetic fields. This vibration generates heat energy within the food. As the molecules vibrate and collide with each other, friction is created, and this friction results in the rapid heating of the food. It is important to note that microwaves are exclusively absorbed by the food itself, leaving the cooking utensils or containers unaffected. The utensils only warm up indirectly through the heat transmitted from the food. Nevertheless, it is crucial to avoid using plastic materials in microwaves as they can potentially melt, rendering the food inedible.

Is Food Cooked in Microwave Safe?

Food cooked in a microwave is absolutely safe, the World Health Organization says so. Microwave ovens utilize energy waves that target water and other molecules that exhibit electrical asymmetry—where one end carries a positive charge while the other end carries a negative charge to generate thermal energy or heat. The locks in microwave ovens are designed to limit the microwave radiation within the oven and prevent the waves from escaping when the oven is in operation. Most importantly, microwaves do not alter the chemical composition of food any differently than other traditional cooking methods that we follow on stove. The heat generated by microwaves is similar to the heat produced by other sources of cooking. So, food cooked in microwave is completely safe and it also would retain nutrients the same way as other methods of cooking would.

Does Microwaving Food Destroy its Nutrient Value?

As we have mentioned above, cooking in microwave is not much different than other sources of cooking. The nutrients that break down when they are exposed to heat will break down in all forms of cooking, even on stove or oven. Earlier, some studies had pointed to the loss of flavonoids in vegetables through microwaving, but research done later revealed that cooking vegetables for shorter duration didn’t affect the nutrients in them. To retain maximum nutrients, microwave food for short periods and at moderate temperatures. When microwaving protein-rich foods, cover them with a lid to retain moisture and to help distribute heat more evenly. Stirring the food during cooking can also promote even heating.

Does Microwave Make Food Radioactive?

Heat is produced when microwave energy enters food and reacts with water molecules, and there’s absolutely no threat of contamination or radioactivity. To dispel some misconceptions, it is important to realize that food cooked in a microwave oven does not become “radioactive.” Also, the food cooked in such a way does not retain the microwaves once the power is switched off.

Now that we have cleared the air regarding the safety of cooking in microwave, here’s a list of 7 foods that can be made in microwave and are good for weight loss:

7 Microwave Foods That Are Good Weight Loss:

1. Baked Sweet Potatoes: You can cook nutrient-rich sweet potatoes in the microwave without any oil or butter. To make sweet potatoes, pierce the potatoes with a fork, place them on a microwave-safe plate, and cook until tender. You can get a weight-loss friendly, easy-to-make, quick snack that is absolutely healthy as well.

2. Steamed Veggies: Did you know steamed broccoli holds on to more glucosinolates (compounds that help fight cancer and heart disease) than boiled or fried broccoli. The microwave is excellent for steaming vegetables such as broccoli, cauliflower, carrot, green peas, beans, etc., as it helps retain their nutrients and natural flavors. To steam veggies, place them in a microwave-safe dish with a little water, cover with a microwave-safe lid or microwave-safe plastic wrap, and cook until tender. This method preserves the color, texture, and nutritional value of the vegetables. You can eat these steamed veggies with hummus or tahini dip or make a delicious salad with them.

3. Make Popcorn without Oil or Butter: You can totally skip butter and oil by popping corn kernels in the microwave. But do avoid microwavable popcorn bags that are high in calories and can potentially contain harmful ingredients. To make popcorn in the microwave, place ¼ cup of popcorn kernels in a microwave-safe bowl or microwave-safe paper bag. Cover the bowl with a microwave-safe plate or use the opening of the paper bag to fold it closed. Microwave on high power for approximately 3 to 4 minutes depending on the power of your microwave. Once the popcorn is ready, season it with salt and other seasonings. By using this method, you can enjoy a lighter version of popcorn without added oil or butter. Also read: “Is Movie Theater Popcorn Good For Weight Loss?”

4. Microwave Veggie Chips: Ditch the store-bought potato chips because making microwave veggie chips is a quick and easy process. You can make delicious chips out of veggies like potatoes, sweet potatoes, zucchini, beetroot, carrot, etc. Wash and slice the vegetables into thin, even slices. Place the sliced vegetables in a single layer on a microwave-safe plate or a microwave-safe silicone mat. Drizzle a small amount of olive oil over the vegetable slices or use cooking spray to lightly coat them. You can also sprinkle some salt or other seasonings of your choice, such as garlic powder, paprika, or herbs. Microwave the vegetables on high power in short intervals, usually starting with 1-2 minutes. Some slices may cook faster than others depending on their thickness, so you can remove the crispy ones and continue microwaving the rest until they reach the desired texture. Be careful not to overcook and burn them. Once the veggie chips are cooked to your liking, remove them from the microwave and let them cool on the plate. The chips will become crispier as they cool down. Enjoy the microwave veggie chips as a healthy snack on their own or serve them with dips or sauces of your choice.

5. Scrambled Eggs: Crack eggs into a microwave-safe bowl. Add salt, pepper, and a small amount of milk or water if desired. Whisk the ingredients together until well combined. Lightly grease the inside of the microwave-safe bowl with cooking spray or butter to prevent the eggs from sticking. Place the bowl in the microwave and cook on high power for about 30 seconds. Remove the bowl from the microwave and stir the eggs with a fork or a whisk to break them up. Return the bowl to the microwave and continue cooking in 15-20 second intervals, stirring in between, until the eggs are almost set. The cooking time will depend on the wattage of your microwave and the desired consistency of the eggs.

6. Toasted Nuts: Toasted nuts can be enjoyed as a snack and also used as a topping for salads to add extra crunch and flavor. You can choose from a variety of nuts (almonds, walnuts, cashews, etc.) and just add a sprinkle of salt or a dash of cinnamon, to create your preferred toasted nut combinations. To make toasted nuts, place them in a microwave-safe dish, and microwave them on high power for 1-minute intervals, stirring or tossing them between each interval. The toasting time will depend on the type and quantity of nuts, as well as the wattage of your microwave. Toast the nuts till they become fragrant and lightly golden brown. If they need more toasting, continue microwaving in 30-second intervals. Once the nuts are toasted to your liking, remove them from the microwave and let them cool on the plate or dish. They will become crispier as they cool down. Toasting nuts in the microwave is a quick and efficient method that yields deliciously crunchy results. Also read: “5 Points To Remember When Picking Healthy Foods For Weight Loss.”

7. Peanut Butter Mug Cake: Don’t be surprised! You can make a weight loss-friendly peanut butter mug cake, by modifying the traditional recipe by using healthier ingredients. Here’s how – In a microwave-safe mug, whisk together peanut flour, almond flour, cocoa powder, baking powder, salt, and a weight-loss friendly sweetener until well combined. Add almond milk and vanilla extract also and stir until the batter is smooth. Place the mug in the microwave and cook on high power for about 1 to 2 minutes. Cooking times may vary depending on the wattage of your microwave, so keep an eye on the cake as it cooks. The cake will rise and become firm to the touch when it’s done. Remove the mug from the microwave and let the cake cool for a few minutes, and enjoy this quick dessert on your cheat day.

Summing up, cooking in a microwave can be a healthy option if you use it properly. There are many weight-loss friendly dishes that you can make in a microwave, but you should be aware of which dishes to cook. For such diet plans, subscribe to the Rati Beauty app, where we would introduce you to foods that trigger fat burning and lead to fat loss. Download the Rati Beauty app for more details.

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It’s common knowledge that white sugar can sabotage your weight loss goals like nothing else and those of us with a sweet tooth look for better or healthier alternatives to sweeten things up. From chai, coffee, to even fruit juices, we want something “meetha” to get that sugar rush, and since “white sugar” has been declared the villian, “brown sugar” has been pushed forward as a better alternative. But is brown sugar better than white sugar for weight loss? Let’s find out:

But let’s start with why Sugar acts as a roadblock in your weight loss journey:

1. Sugar Raises Blood Sugar Sharply and Triggers Insulin Release: When we consume sugar, it leads to a rapid increase in our blood sugar level. This, in turn, triggers a strong response from our body’s insulin hormone. Insulin not only helps regulate blood sugar, but it also plays a role in storing excess glucose as fat by instructing our muscle and fat cells to convert it and keep it stored for later. Ideally, it is best to avoid anything that causes a sudden rise in insulin levels, and sugar falls into that category.

2. Sugar Triggers Cravings: Did you know that when we eat sugar, our brain actually gives us a reward? It does this by releasing “feel-good” hormones like dopamine. The more sugar we consume, the more dopamine is released, and the stronger our cravings become the next time we want to experience that same surge of dopamine. Also read: “Is Honey Better Than Sugar For Weight Loss?”

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. Cut out sugar to find out if you are feeling less bloated.
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.

Which one is Better For Weight Loss? White Sugar or Brown Sugar:

The difference between brown sugar and white sugar lies in the presence of molasses in brown sugar which gives brown sugar its distinctive flavor and color. On the other hand, white sugar is obtained through extensive processing where this molasses is removed. White sugar is typically made up of pure sucrose, while brown sugar contains both sucrose and molasses. Now, what is this molasses? Molasses is a thick, dark syrup that is a byproduct of the sugar refining process. During the production of refined sugar, sugarcane or sugar beet juice is extracted and boiled to remove the water content and leads to crystallization of sugar, leaving behind a thick, dark liquid known as molasses. This molasses contains the residual non-crystallized sugars, as well as water, minerals, and vitamins. The molasses in the brown sugar gives it a toffee and caramel-like flavour and colour.

1. Even though brown sugar contains more vitamins and minerals than white sugar, the nutritional differences between the two are minimal and hardly beneficial when you are trying to lose weight.

2. Brown Sugar has a glycemic index of 64. Table sugar/white sugar has a medium GI of 65. Not much of a difference in the way they get digested and absorbed, and have an affect on blood glucose level. While trying to lose weight, it would be a good idea to pick low GI foods (55 or below) which comparatively get digested and absorbed more slowly, resulting in a slower and more gradual rise in blood glucose levels.

3. The calories in brown sugar and white sugar are surprisingly the same – brown sugar has 380 calories per 100 gm while white sugar has 385 calories per 100 gm. So, do strictly watch your sugar intake, no matter what the color. Also read: “8 Surprising Sources of Empty Calories you May Be Overlooking.”

4. Talking about nutrients, there are no real advantages of having brown sugar over white sugar (has calcium, smaller amounts of iron, magnesium, selenium, manganese, and potassium), but with its high number of calories, these nutrients hardly manage to bring any benefits to the table.

Summing up, brown sugar carries the same health risks as white sugar, including obesity, type 2 diabetes, cardiovascular diseases, etc. The over-hyped nutritional profile is negligible and therefore, brown sugar is neither a better nor a healthier alternative to white sugar. It’s important to note that while brown sugar is sometimes perceived as a healthier alternative to white sugar due to the presence of molasses, the nutritional differences between the two are minimal and calories, glycemic index all are same, hence replacing white sugar with brown sugar has no added benefit when it comes to losing weight.

Summing up, if losing weight is your goal, no matter how daunting it may seem, we at Rati Beauty diet, are here to help you achieve all your milestones, small or big. Download and subscribe to the Rati Beauty app to access all our diet plans.

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Green tea is the most popular beverage among fitness enthusiasts and its effects with regards to weight loss and on overall health unanimously hailed by health experts. EGCG is the most abundant and potent catechin in green tea which has been extensively studied for its antioxidant and potential health-promoting effects, including reducing inflammation and protecting against various diseases. There’s no confusion about all the good things green tea can do for you body, but there’s a lot of subtleties about this amazing beverage that one needs to know to get maximum benefit out of it, from the temperature of the water to steep green tea to how many minutes it should be brewed (do not brew it for more than 2 to 3 minutes in hot water) to prevent it from going bitter, and many more. Being a zero-calorie drink, a good source of antioxidants with many health benefits and weight loss boosting properties, including green tea in your everyday routine, particularly when you want to lose weight has become essential. But a lot of people are drinking green tea the wrong way and that’s why they do not see any good results from having it on a regular basis. In this article, we list down 5 Wrong Ways To Drink Green Tea.

1. On Empty Stomach, first thing in the morning:

Do not consume green tea on empty stomach as it can cause acidity by stimulating the release of gastric acid. Some people may experience stomach discomfort or nausea when consuming green tea on an empty stomach, especially if they are prone to acid reflux. If you find that green tea bothers your stomach in the morning, you can try having it with a light breakfast or after eating something. Have a glass of warm water first and then wait for one hour before having any other beverage like green tea.

2. Drinking Too Many Cups:

As green tea contains a considerable amount of caffeine, having it in excessive amounts causes headache, nervousness, sleeplessness, irritability, irregular heartbeat, heartburn, dizziness and confusion. Since green tea can cause dehydration, it’s advisable to restrict intake to just 2 to 3 cups a day. As per Harvard Health Publications, 3 cups is considered a normal amount to get maximum benefit from this drink, and you should stay within the optimal dosage.

3. Making it Like Regular Chai:

While we all know, green tea should be made in hot water, never make it like your regular chai – do not boil green tea leaves in the water while it’s on the flame. Boil water to 80 to 85 degrees, or when the bubbles start forming at the bottom of the vessel. Take it down from the flame and steep the green tea bag at this temperature. If the water is cold, the antioxidants and catechin will not get activated. If the water is too hot, it will reduce antioxidant activity. So, the water in which the green tea should brew should neither be scalding hot nor cold.

4. Adding Sweeteners and Sugar To Green Tea:

To get maximum benefits out of green tea, have it without any sugar or sweeteners. Sugar adds lots of calories to this otherwise zero-calorie drink and artificial sweeteners have been found to disrupt the gut microbiome. Have green tea plain instead.

5. Having it Right Before Bedtime:

Do not consume green tea before going to bed as the caffeine content in it can disturb your sleep pattern and you might find yourself staring at the ceiling for most part of the night.

Summing up, green tea just helps to give the whole weight loss process a slight boost, it’s not a magic bullet to melt away all extra fat. When trying to lose weight, it’s important to be mindful of portion sizes and eat a balanced diet, all by maintaining a calorie deficit. And for your weight loss diet plans, subscribe to the Rati Beauty app where you can lose weight by eating normal everyday food and without food deprivation.

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It’s common knowledge now that increasing protein intake curbs appetite, promotes satiety, preserve lean muscle, and therefore boosts weight loss. But a recent study done by a group of scientists under Dr. Westerterp-Plantenga wanted to find out if eating more protein could help people who had lost weight to keep the weight off. The recommended dietary intake of protein to avoid protein deficiency in adults is 0.80 g/kg body weight per day, which is about (48–56 g/day) or about 10%–15% of the total calories. For this study, they selected 148 people who were overweight and put them on a special diet for 4 weeks. This was a low-calorie diet and they lost weight as a result. After 4 weeks, the researchers split the people into two groups. One group got some extra protein in their diet, while the other group didn’t get any extra protein. The people who got extra protein ate about 18% of their daily energy as protein, which means that almost one-fifth of their food was protein. The other group, the one without extra protein, ate about 15% of their daily energy as protein. And guess what? The results showed that the people who ate more protein had 50% less weight regain compared to the people who didn’t eat as much protein. (https://pubmed.ncbi.nlm.nih.gov/14710168/).  This means that the people who ate even a slight bit of extra protein were better at keeping the weight off after they had lost it! Now that we know that protein can help not only lose weight but also maintain it, let’s look at some good yet inexpensive sources of protein that we can have part of our daily diet.

In India, a major proportion of the population is vegetarian and lentils and dairy-based products are consumed to meet their protein requirement. Out of these, paneer is a rich source of protein along with other nutrients like calcium and phosphorus. It is also a good source of fat-soluble vitamins A and D. Paneer is considered to have a high nutritional profile as it retains about 90% of the fat and protein, 50% of the minerals, and 10% of the lactose of the original milk.   That’s why paneer would be a good addition to your weight loss journey to increase protein intake (with up to 18 gm of protein in 100 gm). Not to mention, paneer ranks high on the taste factor as well and can be used to make a variety of dishes. But that does not mean having street-style shahi paneer or high-calorie paneer butter masala can be made a staple in your diet. You definitely have to know diet-friendly paneer options so that you can get all its high-quality nutrients and that includes protein as well.  In this article, we list out 6 Ways To Eat Paneer Right For Weight Loss.

1. Grilled Paneer: This grilled paneer recipe is a healthier alternative to traditional fried paneer dishes and is packed with protein. Enjoy it as an appetizer or as a delicious addition to salads or wraps. To make healthy grilled paneer, marinate paneer cubes in a mixture of olive oil, lemon juice, ginger-garlic paste, turmeric, cumin, coriander powder, and salt. Let it marinate for 15-20 minutes. Preheat grill or grill pan. Thread paneer cubes onto skewers or grill directly. Grill for 2-3 minutes per side until golden brown with grill marks. Remove from grill, garnish with coriander leaves, and serve hot with lemon wedges for tanginess. It’s a yummy snack that with its high protein content would keep you fuller for longer and boost weight loss as well.

2. Paneer Burji: Can be made with minimal oil and a few common ingredients like onion, tomato, and everyday spices. It can be served with roti or paratha, or you can have it just like that if you want to avoid extra calories. Heat oil in a non-stick pan on medium heat. Add cumin seeds and sauté until they splutter. Sauté onions until translucent. Add green chili and cook for a minute. Add tomatoes and cook until soft. Reduce heat and add turmeric, cumin, coriander powder, and salt. Cook for another minute. Add crumbled paneer and cook for 2-3 minutes. Garnish with fresh coriander leaves. Serve paneer bhurji with steamed vegetables or whole wheat roti for a balanced meal. This version of paneer bhurji uses less oil and incorporates fewer spices, making it a lighter and healthier option while still retaining the delicious flavors of the dish.

3. Paneer Tikka: Here’s another delicious recipe that’s easy to make as well. To make paneer tikka, in a bowl, mix together yogurt, besan, ginger-garlic paste, tandoori masala, turmeric powder, chaat masala (optional), and salt to make a marinade. Add paneer cubes, bell pepper cubes, and onion cubes to the marinade and marinate for at least 30 minutes. Preheat oven to 200°C (400°F). If you don’t have an oven, you can use a grill pan or a regular pan. Bake the paneer tikka skewers in the preheated oven for about 12-15 minutes until they are slightly charred and cooked through. If using a grill pan or regular pan, cook the skewers on medium heat, turning occasionally, until they are cooked and slightly charred. Also read: “9 Delicious But Weight-Loss Friendly Snacks.”

4. Palak Paneer: Palak paneer sounds healthy with nutrient-rich spinach as the gravy, but one can turn this healthy dish into a high-calorie treat by deep frying paneer. So, avoid deep frying, boiling the paneer in water would be enough to soften them up. Also, avoid heavy cream and other high-calorie ingredients to this dish if you are on a diet.

5. Paneer Kebab: It’s an appetizing and yummy meal that you can even have during navratri fasting. They make a great evening snack as well.  In a mixing bowl, combine besan, ginger-garlic paste, garam masala, turmeric, red chili powder, and salt to form a smooth paste. Add onions and bell peppers, coating them with the spice paste. Mix in paneer cubes. Thread marinated paneer, onions, and bell peppers onto skewers. Heat oil in a pan, cook skewers for 2-3 minutes on each side until paneer is golden brown and veggies are slightly charred. Remove kebabs from pan and serve hot as an appetizer. Optionally, garnish with fresh coriander leaves and serve with mint chutney or yogurt dip.

6. Paneer Jalfrezi: While it may seem like a dish you would order directly from a street-style dhaba and assume it’s high in calories, you can actually create a healthier version of it right in your kitchen with just a few simple ingredients. Take minimal amount of oil, and saute cumin seeds, onion, garlic, green peppers, tomatoes, ginger, andother spices (coriander, turmeric, chili powders, garam masala), and salt. Allow tomatoes and peppers to soften and then add paneer fingers and fry for another minute. Garnish it with ginger and cilantro leaves, and you can have this dish with roti or paratha.

Summing up, do note that while paneer may help you increase protein intake, it’s not a magic bullet to melt away all extra fat. For that to happen, you need well-balanced diet plans, such as on Rati Beauty to get into calorie deficit and shed extra weight. Subscribe to the Rati Beauty app to access all our weight loss diet plans.

9 Delicious But Weight-Loss Friendly Snacks
7 High-Protein Snacks To Boost Weight Loss

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