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Added sugar is probably the number #1 roadblock in anyone’s weight loss journey and that’s because it acts in multiple ways to facilitate weight gain. It causes blood sugar fluctuation and sharp spike in insulin, promotes fat storage, raises inflammation, putting you at a risk of developing life-threatening diseases. According to WHO dietary guidelines, an individual should only have a maximum of 5 to 10 teaspoons of sugar per day to prevent weight gain, but most of us consume way more than that, and a majority of it comes through added sugar through ultra-processed food. When we consume more sugar than our body needs for energy, the excess sugar is converted into fat and stored in our bodies. Most importantly, be cautious of hidden sugar that is conveniently added in normal, everyday food and even “healthy” foods to appeal to the tastebuds of consumers. If you are someone who is trying to lose weight, cut back on added sugar, particularly high-fructose corn syrup. Studies have linked HFCS consumption to obesity and various other illnesses. Being a highly processed sweetener, it provides empty calories without any essential nutrients, leading to weight gain and an increased risk of obesity-related health problems. Additionally, HFCS has been associated with insulin resistance, diabetes, cardiovascular issues, and non-alcoholic fatty liver disease. HCFS is added commonly in many ultra-processed foods and in sweet condiments that we include in our daily diet to add flavour to the food. So, one place to start, is by avoiding sweet condiments, which can be a hidden source of added sugar, in multiple forms, not just white sugar. The surprising thing is that most of us consume such food products without being aware that heaps of “sugar” under different names. While these condiments add flavor and sweetness to our meals, they can also contain significant amounts of added sugar that can completely derail your weight loss journey. In this article, we list down 8 sweet condiments you should strike out from your diet to lose weight successfully.
This is the ingredients list of an extremely popular chocolate syrup that we love to add to our milk, pancakes, fruits, coffee, even to slather on our bread and paratha. Here’s the list – Sugar, water, invert sugar, liquid glucose, cocoa solids, malt extract (there are too many different forms of added sugar)!. So, if chocolate syrup comes home with you on every grocery trip, it would be a bit too difficult to lose weight because you are having way too much added sugar!
This syrup is perfect as topping for waffles, pancakes, ice creams, desserts, granola, fruits. We do not think twice before picking maple syrup because the main ingredient to make maple syrup is the sap from maple trees – it’s a natural source, right? But the commercially-available maple syrup can have high-fructose corn syrup, corn syrup, artificial flavour, artificial color, and quite a few preservatives. There’s too much sugar in this syrup and you should give it a pass!
Sugar is the main ingredient of jams, along with fruit pulp, and if it’s mixed – there’s fruit blend as well. But a few studies have found that jams can be a sneaky source of added sugar, including high-fructose corn syrup which is considered to be the primary causes of weight gain the world over. If weight loss is on your mind, one needs to eliminate HCFS from their life.
Don’t we just love these chocolate spread on our morning toast, sandwiches, crepes, pancakes, stuffed cookies, milkshake, brownies, and even in a cup of espresso! We have found so many different ways to make use of chocolate spreads in our lives, it’s really difficult to get rid of it. But you need to hear this, chocolate spreads can have up to 57 teaspoons in a single jar! Sugar is again the first and main ingredient in the list, even if the pack says that it has been made with just a few ingredients.
Sweet chili sauce is a versatile condiment that adds a sweet and spicy kick to various dishes. With its sweet and spicy profile, sweet chili sauce can elevate a wide range of dishes, making it a versatile staple in any kitchen. We do not think twice before adding it to our dishes, but then, it’s really adding a lot of sugar into the daily diet. For example, here are some creative ways to use sweet chilli sauce – as a dip for spring rolls, dressing for salads, sauce for stir fries, marinade for tofu, dip for chicken nuggets, and in the spread for sandwiches. Also read: “10 Every Day Foods with High Amount of Sugar.”
Barbecue sauce adds a smoky and tangy flavor to a variety of dishes, from chicken, tofu, baked beans, to even roasted cauliflower florets. A very popular brand that sells barbecue sauce in India has high-fructose corn syrup as the first ingredient, and while buying it off the shelve, you would be impressed that it has no “sugar” mentioned directly on the list. Research indicates that high fructose corn syrup (HFCS) has a more bigger effect on increasing appetite and promoting obesity compared to regular white sugar.
The most commonly used dressing, i.e., vinaigrette sauce can have sugars such as liquid glucose and maltodextrin. Another one, Italian dressing may have high fructose corn syrup. Also, a popular one, creamy Caesar salad may have liquid glucose and sugar as main ingredients. There’s way too much sugar in them, just make your own salad dressing at home to keep that salad bowl healthy.
Yes, ketchup makes everything tastes so good – be it pakoras, samosas, momos, pizza, pasta! But all you ketchup lovers, commercially-produced ketchup comes loaded with added sugar, high-fructose corn syrup, along with artificial colors and flavours, which contributes to empty calories without providing significant nutritional value. So, next time, you seek a bottle of ketchup to have along with omelettes, paratha, and other healthy dishes, remember how much added sugar it may have!
Summing up, when aiming to achieve weight loss, it’s crucial not only to cut out sweet condiments high in sugar, but also to follow a balanced and healthy diet plan. Rati Beauty diet plans offer valuable resources to guide you on your weight loss journey. By eliminating sugary condiments, you can reduce unnecessary calorie intake and avoid the negative effects of excessive sugar consumption. However, it’s equally essential to adopt a comprehensive approach to your diet, focusing on nutrient-dense foods, portion control, and regular physical activity. Rati Beauty diet provides personalized diet plans, expert tips, and a supportive community to help you achieve your weight loss goals in a sustainable and effective manner. Download the Rati Beauty app to access all our diet plans.
How to Cut Back on Added Sugar to Lose Weight
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An increasing number of people are investing in air fryers after having realized that deep frying food in lots of oil is neither good for their heart nor for overall health. Studies have also shown that some commonly-used oils for frying such as partially-hydrogenated sunflower oil and soybean oil contain saturated fatty acids and high transfatty acids as well (major contributor to belly fat). The oil absorption of the inherently low-fat and low-calorie foods makes them high in calories after frying in oil. Also, several studies reported a strong association between fried food intake, obesity, and increase in waist circumference. And that’s why, experts suggest that reducing oil and cutting down fried food from the daily diet is a good idea to speed up weight loss journey. Here’s where air fryers act as saviours, particularly if crispy and crunchy food tingles your tastebuds and you look forward to some crunchy stuff to munch on as snacks along with a cup of evening chai. Despite using less oil, air frying can still achieve a crispy and crunchy texture in snacks. So, in this article, we show you 9 Weight-Loss Friendly Snacks That Can Be Made in Air Fryer.
To make crispy corn on the cob in an air fryer, brush the corn with olive oil and place the corn cobs in a single layer in the air fryer basket and cook at 400°F for about 10-15 minutes, flipping halfway through. The corn is ready when the kernels turn golden brown and crispy. Optionally, season with salt and pepper, then serve the warm and crunchy corn on the cob.
To make paneer 65 in an air fryer (and without maida), marinate paneer cubes in a mixture of besan (gram flour), rice flour, corn starch, ginger-garlic paste, red chili powder, turmeric powder, garam masala, lemon juice, yogurt, water, salt, and oil. Let it marinate for 20-30 minutes. Preheat the air fryer to 390°F (200°C), grease the basket, and air fry the marinated paneer for 12-15 minutes until golden brown and crispy, flipping halfway through. Serve hot, garnished with cilantro and accompanied by lemon wedges or any homemade dipping sauce. Enjoy this healthier version of paneer 65 as an evening snack.
To make crispy roasted cauliflower in an air fryer without using all-purpose flour, toss bite-sized cauliflower florets with olive oil and a mix of garlic powder, onion powder, paprika (or Kashmiri chilli powder), cumin, turmeric (optional), salt, and black pepper. Preheat the air fryer to 400°F (200°C) and cook the seasoned cauliflower in a single layer for 12-15 minutes, shaking the basket halfway through for even cooking. The result is a deliciously crispy and flavorful roasted cauliflower that makes a healthy and satisfying side dish or appetizer.
Air-fried tofu is a versatile and healthy option, and you can experiment with different marinades and seasonings to suit your taste preferences. Tofu is a good source of plant-based protein and can help amp up your protein intake. To make air-fried tofu in an air fryer, cut the tofu into bite-sized cubes or strips. In a bowl, mix corn starch or arrowroot powder with tamari or miso (replacement for soy sauce), and olive oil, adding optional seasonings and spices for flavor. Toss the tofu in the marinade and let it sit for 15-20 minutes. Preheat the air fryer to 400°F (200°C), then place the marinated tofu in a single layer in the basket. Air fry for 15-20 minutes, flipping halfway through, until the tofu turns crispy and lightly browned. Season with salt and pepper, and enjoy this delicious and protein-rich air-fried tofu as a snack or in salad, and other dishes.
Air-fried sweet potato fries are a healthier alternative to traditional potato fries. They make a tasty and nutritious side dish or snack for any occasion. To make sweet potato fries in an air fryer, peel and cut 2 large sweet potatoes into thin, uniform matchsticks. Preheat the air fryer to 400°F (200°C) and toss the sweet potato strips with just a bit of olive oil, adding optional paprika, garlic powder, onion powder, salt, and pepper for flavor. Place the seasoned sweet potato strips in a single layer in the air fryer basket and cook for 10-15 minutes at 400°F, shaking or tossing them halfway through. The sweet potato fries should turn crispy and golden brown. Serve immediately and enjoy these healthier and delicious fries, perfect as a side dish or snack.
To make roasted chickpeas in an air fryer, toss the chickpeas with olive oil, ground cumin, paprika, garlic powder, onion powder, cayenne pepper (optional), and salt. Preheat the air fryer to 390°F (200°C) and air fry the seasoned chickpeas for 15-20 minutes, shaking the basket halfway through. They should turn crispy and lightly browned. Let them cool slightly before serving, and enjoy the delicious and protein-packed roasted chickpeas as a healthy snack or crunchy salad topping. Also read: “Is Air-Fried Food Good For Weight Loss?”
To make weight loss-friendly chicken wings in an air fryer, pat dry chicken wings and toss them in a mixture of 1 tablespoon of olive oil, garlic powder, onion powder, paprika, cayenne pepper, salt, and pepper. Preheat the air fryer to 400°F (200°C) and lightly grease the basket. Air fry the seasoned chicken wings in a single layer for 20-25 minutes, flipping halfway through, until they become golden brown and crispy. Ensure they reach an internal temperature of 165°F (74°C). Serve hot with a side of veggies or a light dip for a healthier and delicious treat that cuts down on excess oil and calories.
Air-fried broccoli is a healthy and delicious side dish or snack that’s low in calories and packed with essential nutrients. To make weight loss-friendly air-fried broccoli in an air fryer, cut a medium-sized broccoli head into bite-sized florets and toss them in 1 tablespoon of olive oil (or use cooking spray for a lighter option). Add minced garlic, salt, and pepper to taste for added flavor. Preheat the air fryer to 375°F (190°C) and air fry the seasoned broccoli florets in a single layer for 8-12 minutes, shaking the basket halfway through for even cooking. The broccoli should turn slightly crispy and tender. Avoid overcooking to retain nutrients and color. Serve immediately and, if desired, drizzle fresh lemon juice over the broccoli for extra taste.
These healthy air-fried apple chips as a delightful snack or add them to oatmeal, yogurt, or salads for an extra crunch. To make apple chips in an air fryer, wash and thinly slice 2-3 large apples. Toss the slices with lemon juice to prevent browning and add flavor. Optionally, sprinkle with cinnamon or other spices. Preheat the air fryer to 300°F (150°C) and arrange the apple slices in a single layer in the basket. Air fry for 10-15 minutes, flipping halfway through, until the apple chips become crisp and lightly golden. Your crunchy yet healthy snack is now ready! Also read: “Why Are Fried Foods Bad For Weight Loss?”
Summing up, air frying uses significantly less oil compared to traditional deep frying, thereby helping you reduce overall calories. Air frying allows you to enjoy crispy and crunchy snacks without too many calories, so that you can maintain a calorie deficit all through. For more such weight-loss friendly snacks and to lose weight successfully, subscribe to the Rati Beauty app.
Is Air-Fried Food Good For Weight Loss?
Why Are Fried Foods Bad For Weight Loss?
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“Change is the only constant in life” is a famous quote with a deep meaning by Greek philosopher Heraclitus. It indicates everything has an inherent tendency to change and nothing remains still. But a lot of us are intimidated and apprehensive about changing, whether it’s a change in the environment, change in people’s behavior, or within ourselves. We all know and probably suffer from a fear of gaining weight, but there’s also a large population out there that’s scared of losing weight! Change requires new adjustments and when it comes to weight loss, some people fear they may have to make drastic changes in their lives, come out of their comfort zones, and lose their current personality as well. Also, there’s the anxiety that people would treat them differently and wouldn’t accept the big physical change in them. There are a few more reasons behind this fear of losing weight and it’s really difficult to start your weight loss journey with these fears in the mind. Let’s address them one by one.
It’s a myth that diets would ask you to do these things first – 1) Stay away from food. 2) Cut back on your staple diet. 3) Ask you to survive on bland food and salads instead. This can lead to a fear of feeling deprived or restricted. People may worry about not being able to eat their normal food, on not getting enough energy to sail through their hectic work schedule, or feeling unsatisfied with their meals. They feel once on a diet, they would have nothing to look forward to in terms of breakfast, lunch, and dinner. But this is a misconception – the right kind of diet plan wouldn’t ask you to give up food, you can lose weight by eating normal “ghar ka khana.” The diet plans on Rati Beauty help you shed weight without asking you to do any of the above-mentioned conditions. We teach you how dieting can be made a part of your lifestyle, without abstaining from food. In fact, you need food as a fuel to run the weight loss process, starving and remaining fatigued will not do you any good.
Planning out the diet, determining how much to eat, what to eat, what not to eat, whether to hit the gym or do home workouts – the thought of doing so much in order to even kickstart your weight loss journey can be overwhelming and a daunting task at hand, particularly if you have a tight work schedule, family and kids to look after. With so much to look into, the fear whether you can handle so much pressure, and not having a strong support system can lead to fear and uncertainty about the process. It takes time, effort, and energy from an individual’s side, and the self doubt whether you are capable enough to contribute can stop you from taking the first step.
What if you put in the effort and do not get any results? If you have seen a lot of others unsuccessfully trying to losing weight, and if you yourself have tried different fad diets that didn’t fetch results, it’s quite natural to be scared that you would meet the same destiny once again.
You might have seen people who had followed the wrong kind of diets, did yo-yo dieting, and alarmingly, gained more weight than before! Seeing them, you feel it’s better off where you are right now, at your current weight.
The biggest fear can be losing friends because you are going to change physically and the fear whether they would accept you in your new body. Also, self judging whether you would like the new body and personality after weight loss. They also wonder if they are not good enough right now and they need to lose weight to become a better person. Some people also feel that their friends wouldn’t accept them once they shed the extra weight. Do not fret, because true friends will love and respect you regardless of your size, and do you really want to be around friends who would not accept a physical change that’s good for your overall health as well.
We tend to turn to comfort food (most it of sugary and high-fat variety) when anxious and stressed-out, and if you have to lose weight, you would have to eat mindfully, and give up on junk food, and all these foods that make you feel better under stressful situations. Then, whom would you turn to calm jittery nerves? Researchers have found out that a high-calorie diet consumed in a stressful situation leads to more weight gain when compared to the same diet consumed in a stress-free condition. It’s because the brain produces a molecule called “NPY” in the amygdala in response to stress, which stimulates eating. This study underlines the importance of detaching the food-emotion connection and to watch what we eat under stress. Emotional eating is not the way to fight stress. We recommend finding other means to de-stress – listen to music, going for a walk or run, listening to music, read books – but do not resort to emotional eating. Also read: “Emotional Eating – 14 Tips to Control Stress Eating to Lose Weight.”
People also have this real fear of not fitting into clothes and outfits that they always wanted to wear, like smaller-sized clothes, summer dresses, even if they lose weight. They also think their skin might sag, they may develop loose skin, and encounter severe hair fall. They feel having belly fat is better than lumps of loose skin. But the greatest fear of all is becoming a whole different person and whether they would like to be that kind of a person.
Overall, losing weight would only help you get better, fitter, improve your health, and make you feel better – you just have to pick the right kind of a diet. For such kind of diet plans, subscribe to the Rati Beauty app and we will help you quash all these fears.
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More and more people are turning vegan as the principles behind veganism are gaining popularity, and there are several reasons why people are doing so. Veganism is a dietary and lifestyle choice that involves abstaining from the consumption of animal products and their by-products, and that means they not only avoid meat and fish products, they also abstain from having honey (from honey bees), dairy products, and also gelatin because they are all obtained from animal sources. As mentioned above, people choose to adopt a vegan lifestyle for various reasons – some are driven by ethical concerns for animals, seeking to avoid their exploitation and harm. Others people choose veganism for health benefits, concern about environment, and for spiritual beliefs. Since vegans stay away from major protein sources such as eggs, meat, fish, dairy products, etc., they often wonder what are other sources could provide them the necessary protein to fuel their weight loss journey. As we all know, protein is one of the most important macronutrients that you should include in your diet; it’s not just for people who go to the gym and do heavy workout, it helps to boost weight loss a good deal. Experts do recommend to amp up protein intake due to its high satiety factor and thermic effect. Also, as we age, we need more protein for recovery of muscle loss and helps to get that toned look. Protein not only helps with weight loss, it helps to maintain weight as well. So, in this article, we have listed 9 Best Vegan Sources of Protein To Boost Weight Loss.
Nutritional yeast is an excellent source of high-quality protein, essential amino acids, and B-complex vitamins, making it apt to include in the diets of vegans, vegetarians, and anyone looking to boost their protein intake. Nutritional yeast is a deactivated, good source of protein, and has a cheese-like flavor. The protein in nutritional yeast is considered high-quality and easily digestible. You can add nutritional yeast to omelettes, veggie bowl, chickpea salad, veggie stir fry, etc. to amp up protein intake without compromising on taste or nutrition.
Tofu is an amazing source of vegetarian protein. It is made from soybeans, and a rich source of plant protein and that’s the reason why Rati Beauty weight loss programs uses tofu in many of its weight loss recipes. Tofu can be used minced, as chunks or in cutlet forms.
All lentils/dals, whether it’s masoor, lobia, or toor, provide ample protein, fiber, iron, and other minerals essential for smooth functioning of the body. If dal-chawal is a staple in your diet, your protein requirement is kind of sorted.
An extremely good source of plant-based protein, chickpeas or chole not only taste delicious, they can mimic the flavour of meat too with the addition of correct spices. The protein promotes satiety and reduces hunger, while the fiber helps control appetite and promotes feelings of fullness. The combination of protein and fiber in chickpeas slows digestion and stabilizes blood sugar levels, reducing cravings for high-calorie foods. Chickpeas can be made into hummus, pindi chole, chana chaat, and yummy chana pulao as well.
Dump sugar-rich chocolate spreads and switch to almond butter because almonds are a type of nut that contains all nine essential amino acids, making them a complete protein source. Almond butter makes a nutritious and protein-rich spread along with the goodness of healthy fats. Add almond butter to smoothies, as a dip, to oatmeal bowl, or just have it with fruits like apple – it’s delicious, filling, and weight loss friendly too.
Tempeh is a soy-based product that is rich in protein, making it a popular choice for vegans, vegetarians, and for those individuals who want a good source of plant-based protein. Tempeh uses the whole soybean, which retains more of its original nutrients, including protein, fiber, vitamins (such as B vitamins), and minerals (such as iron, calcium, and magnesium). It can be grilled, stir-fried, crumbled, or used as a substitute for meat in many recipes.
Rajma chawal is a comfort food for us Indians, and the good news is that you can have rajma chawal even while on a diet. In addition to protein, kidney beans are an excellent source of dietary fiber, the combination of which promotes satiety. Kidney beans are rich in other essential nutrients, including iron, potassium, magnesium, and B vitamins that help to boost metabolism too.
Pumpkin seeds contain all nine essential amino acids, making them a good protein source. In addition to protein, pumpkin seeds are a good source of healthy fats, minerals and nutrients, including iron, magnesium, zinc, potassium, and phosphorus. You can have them as snack, add into a trail mix, sprinkle on salad, smoothies, oatmeal, and also to garnish soup.
Chia seeds are an excellent source of plant-based protein, with all nine amino acids in them. Chia seeds are high in fiber and healthy fats – a combination of which helps you to shed weight. Add them to oatmeal, soups, salads, Greek yogurt, lassi, parfait, smoothies, raita – and oh, you can also knead them into the chapati dough to reap its weight loss benefits.
Overall, on the Rati Beauty Diet, you can find a range of diet plans designed to cater to all your dietary concerns and help you achieve your weight loss goals. Whether you’re looking to shed a few pounds or adopt a healthier lifestyle, these plans are tailored to suit your individual needs. With a variety of options and expert guidance, you can embark on your weight loss journey with confidence, knowing that your dietary requirements are taken care of by the Rati Beauty Diet. Subscribe to the Rati Beauty app to access all our weight loss diet plans.
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The buzz and frenzy around the movie “Barbie” and the lead actress Margot Robbie is at its peak, but unknown to many, Katrina Kaif, was on the Barbie trend years ago, way back in 2009!
Mattel, the company which makes Barbie dolls, had launched dolls modelled after Katrina Kaif and showcased at the Lakme Fashion Week in 2009. Katrina Kaif walked the ramp wearing a ruffled pink and multi-colored skirt. Also read: “Kiara Advani Replaces Katrina Kaif.”
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When you are trying to shed weight, it’s not just the breakfast, lunch, and dinner that you need to make weight loss friendly, the snacks need to be healthy and low in calories as well. Healthy snacks would keep hunger in check, energy levels up, and reduce the likelihood of overeating over the next meal. When we stay hungry for long periods, we are more likely to binge eat during the next main meal. But individuals who want to shed extra weight find it extremely challenging to pick snacks that would help reach their goals. Snacks that are easily available in grocery stores may not always be the healthiest options around, in fact, they can be extremely high in calories with sugar as one of the main ingredients, that can completely sabotage weight loss goals. As we all know, individuals need to cut down added sugar as much as possible from their daily diet, but many snacks that are marketed as “healthy” or “low-fat,” still contain sugar (even the salty potato chips have some amount of added sugar to appeal to the tastebuds of consumers). People may be misled by such marketing claims and end up consuming snacks with a high sugar content, hindering their weight loss progress. As mentioned above, we need to find snacks that are both satisfying and conducive to weight loss. So, ditch those biscuits, cookies, doughnuts, candies and pick these 10 No-Added Sugar Snacks For Weight Loss.
This one would make a good pre/post workout meal – Eggs are a good source of protein and the green chutney adds so much flavour and freshness to the eggs. Boil a few eggs and to prepare the green chutney with coriander, mint, ginger, garlic, green chillies, and lemon juice along with just a bit of salt. Cut the boiled eggs into halves on a plate and generously spoon the green chutney over them. Optionally, garnish with additional coriander leaves or a sprinkle of chaat masala. Also read: “10 Reasons Why Eggs are Good For Weight Loss.”
Flattened rice, also called “poha,” is a versatile food with dietary fiber, which promotes satiety and also low in calories. Its versatility allows for various healthy preparations, making it a convenient choice for weight loss-friendly recipes, and roasted chivda is one such snack. Roasted chivda, also known as “spiced flattened rice” or “poha chivda,” can be made using just a tablespoon of oil and a handful of peanuts, a few cashew nuts, green chillies and curry leaves. This is a low-calorie but highly healthy Indian snack you would absolutely love along with a cup of chai.
Quinoa has complex carbs, protein, and other nutrients. You can make chips out of quinoa in an oven with cooked quinoa, olive oil, salt, and other seasonings like garlic powder, onion powder, dried herbs like oregano, etc. You can also store these chips in an air-tight container to have it along with your regular cup of chai.
Health experts recommend seasonal fruits over out-of-season varieties, because the former are harvested at their peak ripeness, grown in their natural conditions, and tend to retain maximum nutrients like vitamins, minerals, antioxidants, phytochemicals. You can pair these seasonal fruits with ingredients like Greek yogurt, nuts like walnuts and almonds, almond butter, peanut butter to make them more nutrient dense. Having a portion of seasonal fruits would also satisfy your sugar cravings.
Peanut butter is a good source of healthy fats, protein, and fiber, while 100% whole wheat bread provides complex carbohydrates, additional fiber, and essential nutrients. Combining the two creates a balanced snack with a mix of macronutrients that can help keep you satisfied and energized.
Probably the most famous Gujarati snack, khakra is available in different varieties such as jeera, methi, bajra, ragi, whole wheat, etc., and they are a perfect low-calorie accompaniment for your evening chai. Do remember that it should not have sugar or too much oil, and should not fried – pick the baked varieties available.
Yes, it’s a weight-loss friendly snack but do remember to have it “without butter.” With its natural sweetness and low calorie content, steamed corn is a satisfying option for those looking to support weight loss goals. Corn is high in fiber, aiding digestion and promoting a feeling of fullness. Being low in calories, steamed corn is diet-friendly snack that would tickle your tastebuds as well. If you want some extra flavor, you can add lemon juice, chilli flakes, onion, tomatoes, ground cumin, and even jalapenos without adding unnecessary calories or unhealthy ingredients.
During the monsoon season, you can find them in every nook and corner! And if you are wondering whether bhutta is weight loss friendly or not, go ahead, it’s low in calories and healthy tool; particularly the street side ones roast them fresh and avoid unnecessary ingredients (with just salt and lime juice to add flavour). Bhuna Butta is a delicious and popular snack which we think you should enjoy, whether you are on a diet or not.
Rice cakes are relatively low in calories and provide a satisfying crunch without contributing significant calories to your diet. Opt for whole grain rice cakes and spread a thin layer of natural nut butter like almond or peanut butter. This snack provides a good balance of carbohydrates from the rice cake and protein and healthy fat content from the nut butter. Also read: “Almond Butter or Peanut Butter – Which One is Healthier?”
Chia seeds are an excellent source of dietary fiber. When chia seeds are mixed in a liquid medium, they expand, creating a gel-like consistency. The high fiber content promotes a feeling of fullness and can help control appetite, reducing the likelihood of overeating. Make a delicious chia pudding using unsweetened almond milk or coconut milk, chia seeds, nuts, and fresh fruits to enjoy a dessert-like healthy snack.
We would have suggested muesli also, but most of the packaged varieties add liquid glucose, high-fructose corn syrup and other sugary syrups, along with added flavour and artificial colors as well. It’s best to skip muesli unless you are very sure that the ingredients wouldn’t hamper your goals.
Overall, if your entire diet is not on point, these snacks wouldn’t be of much help. For elaborate diet plans and to lose weight successfully, subscribe to the Rati Beauty app.
10 Reasons Why Eggs are Good For Weight Loss
Almond Butter or Peanut Butter – Which One is Healthier?
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One of the biggest mistakes most dieters make is splashing a generous amount of store-bought salad dressing on their otherwise healthy salads, and then wondering why they are not losing weight. Condiments such as salad dressings which serve as a flavor-enhancing agent and often poured or drizzled over salad ingredients have a high number of calories and sugar content, which add up at the end of the day, leading to weight gain. We also tend to add other condiments to add a burst of flavor to foods and to enhance the overall taste profile of a dish, making it more savory, tangy, spicy, sweet, or a combination of different tastes. However, certain condiments can be high in calories, sugar, sodium, fat, etc., and increase the glycemic load of common meals, which may sabotage and derail your weight loss journey. In this post, we point out 7 condiments that we liberally use in our day-to-day life and unknowingly wreck our weight loss progress. Read all about them here:
This one makes everything taste so good! But it may contain a high amount of sugar and high fructose corn syrup, which experts recommend to avoid while trying to lose weight, particularly to get rid of belly fat. Since we tend to use ketchup generously, keeping a count on calories is also quite difficult. So, dump that bottle of ketchup right away!
It’s used commonly in hot dogs, hamburgers, sandwiches, wraps, barbecue dishes, salad dressing, and various other dishes to get a tangy and slightly spicy flavor. Just like ketchup, sugar is usually the third ingredient in most market-bought ones.
Gobi manchurian, veg manchurian, chilli paneer, stir fried vegetables/rice, Schezwan fried rice, Chinese Bhel, and so many other Indian-Chinese dishes are incomplete without soy sauce, and that’s why this condiment is a staple in most Indian kitchens. But there’s a good amount of sugar added to soy sauce which increases the glycemic load of these dishes. Apart from sugar, color is also added in most soy sauces to give it that dark and rich appearance. Also read: “10 Meat Substitutes for Vegetarians and Vegans on Weight Loss Diet.”
As mentioned above, a homemade salad with lots of veggies can be turned into an unhealthy dish by adding a generous amount of store-bought dressing which often has heaps of sugar added. Not only sugar, salad dressing can also have high amount of sodium, emulsifiers, etc. One popular salad dressing bottle even liquid glucose listed as one of the main ingredients. So, you would have to read the ingredients list to eliminate sugars like liquid glucose, or just whip your own dressing to cut down unnecessary calories.
Don’t we love to use mayonnaise liberally to increase the flavour of sandwiches, wraps, rolls, and salads, but remember this gooey goodness is made by adding loads of oil and vinegar to eggs, and just one tablespoon may have up to 100 calories and 12 gm of fat! And as we all would agree, it’s hard to stop at just one tablespoon or even two, and that’s why skipping mayonnaise will help you cut a lot of calories. Greek yogurt, tahini, hummus, mashed avocado are healthier alternatives to add creaminess to your dishes. Also read: “10 Mayonnaise Alternatives For Those Trying To Lose Weight.”
All these dips make everything taste so yummy – from sandwiches to healthy stuff like grilled corn, but there are too many calories and sugar content, so experts generally recommend individuals to stay away from these dips.
Commonly consumed as a dipping sauce to have along with paneer tikka, chaat, kebabs, grilled fish to enhance the flavor profile and provide a unique combination of sweet and spicy taste. Sweet chili sauce contains chili peppers or chili paste, which gives it a mild to moderate level of spiciness, but the sweet component of the sauce comes from sugar or other sweeteners. So, skip this one too!
Summing up, the above-mentioned condiments can be high in added sugars, sodium, and unhealthy fats and consuming excessive amounts of these condiments can lead to weight gain because they add extra calories to your meals without providing significant nutritional benefits. Monitoring your condiment intake can be particularly important if you’re trying to manage your weight and if losing weight is your priority right now, you need diet plans that really work, and you can find such diet plans on the Rati Beauty app. Subscribe to the Rati Beauty app to successfully lose weight.
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Many people mistakenly believe that weight loss requires skipping meals and depriving oneself of food. Rather than starving, eating the right kind of food, in the right portion, can help boost weight loss. In fact, you can turn every meal to work in your favor by making it nutritious, balanced, and also protein rich. Dinner time, in India, is the time when families sit down and spend time together, and share the happenings of the day over a sumptuous meal. If you consider dinner time as an opportunity to spend quality time with family and loved ones, we would suggest NOT skipping dinner just because you want to shed a few extra pounds. What you can do instead is to make your meals protein rich and increase your chances of fat burn. Since protein is more satiating than carbs, it can help you feel fuller for longer, reducing the likelihood of overeating or snacking later. By promoting feelings of fullness, protein can contribute to better appetite control and reduced calorie intake overall. Additionally, protein requires more energy to be digested and metabolized (high thermic effect), this means that your body burns more calories during digestion when you consume protein-rich foods. Taking all these factors into consideration, a dinner with protein-rich foods can play a significant role in boosting weight loss, helping you stay on track and achieve your goals more effectively. In this post, we list down 6 high-protein dinner ideas to boost weight loss.
Indian dals (toor, masoor, matki, chana, moong, etc.) have slow-digesting carbs along with high protein and fiber content, makes the basic dal-chawal combo weight loss friendly. Just practice portion control, and you are all good. However, we would suggest replacing the regular polished white rice with brown variety instead due to a better complex carb profile.
Proso millet has the highest protein content among millets, and it’s a gluten and nutrient rich option too. You can make pulao by using this millet along with veggies, and whole spices. Serve it with raita or pickle on the side. Also read: “Kutki and Other Amazing Millets for Weight Loss.”
It’s common knowledge that chicken is an extremely good source of non-vegetarian protein. Combine it with veggies like bell peppers, zucchini, carrots, etc., you can have best of the both worlds.
Salmon and tuna are also low-fat protein rich sources. In combination with quinoa, they make for a high-protein dinner option. You can also add steamed vegetables like broccoli, asparagus, and carrots. Finish with a drizzle of low-fat Greek yogurt dressing or a sprinkle of fresh herbs. That’s it! Easy to make and highly nutritious, it’s a filling meal.
Not paneer butter masala, just a simple basic matar with paneer curry. Prepare the roti without oil and have it with green peas and cottage cheese (both rich in protein). Matar paneer is a popular North Indian dish that combines green peas and paneer (Indian cottage cheese) in a rich tomato-based gravy. You can also have palak paneer if you want to skip having green peas at night.
Here’s another high-protein sabzi with roti – potato chickpea curry! Aloo chole combines chickpeas with potatoes in a flavorful curry. Use minimal oil to make the sabzi and skip the oil while making rotis. Also read: “Are Chickpeas Healthy for Weight Loss?”
Apart from these, the diet plans on Rati Beauty offer a range of dinner recipes that are specifically created to bring about faster weight loss. These recipes are thoughtfully crafted to provide balanced nutrition while keeping calorie intake in check. With a focus on wholesome, nutrient-rich ingredients, Rati Beauty diet plans ensure that dinner remains satisfying and delicious, making it easier to stick to a healthy eating routine. For your weight loss diet plans, subscribe to the Rati Beauty app, and get started on your weight loss journey right now.
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That feeling of having let oneself down, not having shown will power with food, and the inability to resist food that was not in the diet plan, is a common sentiment experienced by dieters after indulging in a cheat meal. Also, worrying excessively about the potential negative effects that the cheat meal might have on the weighing scale can increase stress levels (stress hormone cortisol increases appetite and promotes fat storage). Individuals who stick to their diet strictly through the week, look forward to indulging in guilty food, but once cheat meal has been “done and dusted” with, there’s a common tendency to feel guilty and horrible for having let the guards down, to not have counted calories, to have lost the will power around yummy food, and to have derailed the whole weight loss journey. But fret not, there’s no need to feel apologetic after having eating your heart out; feel guilty only if the cheat meal gets converted into a “cheat day” and then into a cheat weekend! The biggest danger is to give in to the “all or nothing attitude” and fall off the wagon completely. If you are feeling back to square one after gorging on a hearty cheat meal, this article is for you! Read about 6 Ways To Get Over the Guilt After Having a Cheat Meal.
There are many benefits of planning the cheat meal in advance. Believe us, planned cheat meals wouldn’t ruin your peace of mind. Without planned cheat meals, we might give in to cravings or indulge impulsively, which could lead to overeating and feelings of guilt. Planned cheat meals can help people make more controlled choices. Also, knowing that a scheduled cheat meal is coming up can act as motivation to stay on track the diet plan because it provides a reward to look forward to after consistently adhering to a diet. The guilt is greater when it’s not part of the plan, but when it’s a scheduled one, you know you are going to indulge and it’s okay because you are going to get back on track with the next meal.
Taking a stroll or going for a mini walk after a cheat meal is a good way to dissipate all negative feelings, doubts, and guilt. Any kind of physical activity and exercise, even brisk walking would release endorphins, which naturally elevate the mood and make you feel better. Since walking is also a form of an exercise, you get to burn off some calories as well! It’s a win-win situation here.
Experts say that when you cut down calories during the dieting process, the body tries to adjust to save energy by slowing down metabolism and holds on to stored fat more tightly. Over a period of time, individuals hit a plateau where the slow metabolism makes it difficult to get rid of excess weight as easily as before. Here’s where a cheat meal can help reset metabolism, by tricking the body to believe food is available back again, and it’s okay to continue burning fat. In fact, studies show that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. Also, it acts as a good motivation to stick to your diet for the whole week. Without a cheat meal in your diet, you would most likely give into temptations and cravings. Also read: “How To Supercharge your Metabolism to Accelerate Weight Loss.”
Rati, who lost almost 30 kgs of weight, advocates indulging in a cheat meal once a week. She has not only managed to lose a significant amount of weight, but also maintain it as well, by following the diet plans on the Rati Beauty app, where cheat meals are part of the program. Do follow Rati on Instagram for yummy cheat meal ideas.
There’s a rough guideline in weight loss that to lose 1 kg of fat, you would have to burn off approximately 3500 calories. By the same logic, to gain 1 kg of fat, you would have to eat 3500 calories, and for an average person, to consume 3500 calories in a single meal is not quite possible. So, if the scale shows a big jump in just a few hours after that meal, it’s most probably water retention due to the high salt content in the meal. Just keep this in mind – you don’t gain weight overnight and wouldn’t lose weight overnight. So, with a single cheat meal, you would not gain 5 kgs overnight.
Consider it as a reward meal – kind of a treat you are giving yourself for sticking to the diet, for working hard on yourself, and not giving into daily temptations and cravings. So, you deserve this meal and have every right to enjoy it without feeling guilty.
Summing up, don’t get guilt better of you, consider the next meal as an opportunity to get back on track. Do not starve in an attempt to burn off the calories, and most importantly, do not fall for the “all or nothing” attitude, taking it as an opportunity to get off the diet. However, as we have mentioned above, do not convert cheat meal into a cheat day or weekend, such a practice can derail your progress. Consistency is the key and if you have followed the diet strictly for the entire week, one single cheat meal shouldn’t bother you at all. It’s crucial to remember that occasional indulgences or “cheat meals” are a normal part of a healthy relationship with food and can be enjoyed without guilt as long you are sticking to your diet and exercise routine.
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Crash dieting, as people who have tried it would know, does not bring about phenomenal results and can be detrimental to the health as well. Whatever little result is achieved, lasts short term, and a majority of people gain all the weight back within a short period of time. That’s why, people who want to lose weight permanently, need to follow a healthy and balanced approach to weight loss, nourishing it, moving it, staying active, adopting healthy lifestyle habits, and employing effective strategies to push the body to burn stored fat. Being on the wrong kind of diet would fetch exactly opposite results, forcing the body to go into a famine mode. In this state, the body conserves energy by burning fewer calories and storing more fat. Crash diets or fad diets that are based on starvation without taking into account body’s energy requirements, teach the body to survive on fewer calories, and in the future, this adaptiveness would make losing weight so much difficult. You could even develop health issues, hair loss and skin problems. Plus, most of the weight you lose is not fat, it’s mostly water and muscle. So, it’s better to lose weight by following diet plans that have taken into consideration all these above factors, and you can find such plan on the Rati Beauty diet, where the diet plans have been created to bring about faster weight loss without compromising on nutrition or health. That way, you’ll feel better and have more success in the long run! Additionally, read about 8 different ways to push your body to burn fat.
When a calorie deficit is created, the body digs into its stored fat reserves to meet its energy requirements. To create a calorie deficit, opt for foods that are nutrient-dense, meaning they provide a lot of nutrients in relation to their calorie content. Examples include leafy greens, colorful vegetables, whole grains, and lean proteins. Practice portion control, workout consistently, get a bit more physically active, etc. On the Rati Beauty diet plans, we show you how to club all these factors together to get into a calorie deficit without compromising on nutrition. Subscribe to the Rati Beauty app for more details.
Sugar and added sugars have a high number of empty calories without any significant nutritional value. Consuming sugary foods and beverages can lead to a high intake of empty calories, which can contribute to weight gain. Also, when you consume foods high in added sugars, your blood sugar levels can spike rapidly followed by a subsequent slump. This sudden rise and dip in blood sugar leads to increased hunger and cravings, leading to overeating and weight gain. Most importantly, excess sugar in the bloodstream can be converted and stored as fat in the body, particularly in the form of belly fat. So, cut down on sugar and added sugar commonly found in foods like baked goodies, cookies, biscuits, soft drinks, etc., and cut down on foods that have been made with refined carbs (because they raise blood sugar quickly). It would be a major step in achieving faster weight loss.
Protein takes a longer time to digest compared to carbs, so having a source of protein while eating carbs can slow down the digestion process, prevent sharp spike in blood sugar, and keep one fuller for longer. Protein has a higher thermic effect compared to carbohydrates, meaning the body burns more calories to digest and utilize it. By including protein with carbs, you slightly increase the overall energy expenditure during digestion, which can contribute to weight loss.
In addition to a healthy diet, exercise and being physically active helps the body to access stored fat. Cardio is an extremely popular form of exercise (cycling, jogging, walking, swimming, elliptical training, etc), believed to bring about weight loss by helping you burn calories during the workout; however, HIIT (high intensity interval training) is believed to be more effective to burn calories than cardio in half the time (these exercises are done in short bursts of 10 to 30 seconds duration). HIIT also has a greater after-burn effect because it leads to increased oxygen demand long after the HIIT workout is over, resulting in increased metabolism and continuous torching of calories as your body recovers. Experts also say HIIT is better than steady-state cardio to get rid of belly fat. So, practice short HIIT routines to boost your metabolism and burn more calories.
A robust metabolism torches more calories and if we could find ways to boost our metabolism, we could accelerate the process of losing those extra pounds and reach our goal weight sooner. From being physically active, consuming nutrient-dense food, getting enough sleep, to cutting out processed food – all these factors help to kickstart a sluggish metabolism. Additionally, read about “12 Ways to Boost Metabolism To Burn Fat” in this article.
Prebiotics and probiotics play important roles in improving gut health, which in turn, can have positive effects on weight loss. A healthy gut promotes efficient digestion, better nutrient absorption (thereby reducing cravings), improved regulation of hormones that influence hunger, satiety, and fat storage. Prebiotics, found in certain foods such as garlic, onions, banana, whole grains, etc., is a form of fiber which serves as food for healthy bacteria in the gut. By consuming prebiotic-rich foods, you promote the growth and activity of beneficial gut bacteria. These bacteria help maintain a balanced gut microbiome, which is associated with various health benefits, including improved digestion, better immune function, appetite regulation and healthy metabolism. They can also increase feelings of fullness and satiety, which may lead to reduced calorie intake. On the other hand, probiotics are live beneficial bacteria that can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, etc. Probiotics can improve gut health by promoting a balanced microbiome, reducing harmful bacteria, and supporting the gut’s barrier function. This can lead to better digestion, reduced inflammation, reduced food cravings, and better control over appetite. When the gut is healthy, it’s easier to lose weight. Also read: “5 Gut-Friendly Food Combos To Have At Lunch.”
H2O does more than hydrating your body, it is needed to run a host of physiological functions. We often confuse thirst signals for hunger pangs, and instead of reaching for a glass of water, we tend to dig into a packet of potato chips. By staying well-hydrated, you can better differentiate between true hunger and thirst, which may prevent overeating. Sufficient water intake plays a crucial role in the fat-burning process as well, aiding in the breakdown fat in the body. Additionally, being well-hydrated can help you perform better during workouts, allowing you to burn more calories and fat.
Studies have found strong links between lack of sleep and chronic stress to obesity. Sleep deprivation makes metabolism sluggish, hampers the functioning of appetite-regulating hormones such as ghrelin and leptin, apart from increasing cravings for unhealthy food the next day. Sleeping for less than 5 hours reduces our rate of burning fat. So, do ensure that you get at least 8 hours of sleep each night to push the body to burn more fat. In the same way, stress has also been found to have a direct effect on weight gain. Stress has been shown to be the leading cause of a number of lifestyle diseases, including hypertension, increased blood glucose levels, insomnia, cholesterol and a number of cardiovascular diseases, to mention just a few. Cortisol, the stress hormone, increases the cravings for unhealthy food and encourages the body to store fat instead of burning it all up. When you follow a proper sleep routine, getting enough sleep and manage stress better, you would notice how your body responds better to your diet and exercise routine.
Summing up, a balanced diet, regular physical activity, and healthy lifestyle habits are vital for weight loss, and you can find them all on the Rati Beauty app. Our weight loss diets and programs have been created in a way that effortlessly push your body to reach out for stored fat. Download the Rati Beauty app for more details.
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The world is finally waking up to the increased health risks associated with excess oil consumption and therefore looking for ways to cut down its use. Since deep frying requires a lot of oil, health-conscious individuals who want their food crispy sans the excess oil are bringing home fancy air fryers. In the United States alone, the sale of air fryers increased by 76% over the last two years! Air frying is believed to be a healthy alternative to deep frying since it helps cut down the health risks associated with deeply-fried foods and air frying gives the same texture as deep-fried food. In India too, from pakoras to samosas, everything that goes through air frying, is getting labelled as “healthy.” But is air fried food good for weight loss and should you be placing all your weight loss hopes in the air fryer’s basket? Let’s find out:
1. Even the healthiest of oils, for example, olive oil, can be high in calories (up to 124 calories per tbsp!) Other oils that are commonly used for deep frying such as seed oils and vegetable oils are pro-inflammatory, raising inflammation in the body, increasing oxidative stress, leading to cellular damage, and trigger weight gain as a result.
2. A compound called acrylamide, which forms as a result of a reaction between certain amino acids and sugars (in asparagine-rich starchy foods such as potatoes), when cooked at high temperatures such as deep frying, is believed to increase the risk of certain cancers. High acrylamide levels have been found in fried potato products. Also read: “5 Real Reasons you are Craving French Fries!”
3. Partially hydrogenated oils such as vegetable oil, that are used in some restaurants and fast food joints for deep frying, may contain a high amount of transfat. Studies have shown that a high amount of transfat in the diet can lead to obesity and insulin resistance. Choosing healthy oils such as olive oil and switching to alternative cooking methods such as grilling, steaming, air frying etc., would help eliminate transfat from your diet.
Air fryers are appliances that produce crispy results similar to traditional fried foods. An air fryer is a kitchen appliance that cooks food by circulating hot air around it using a convection mechanism. Despite its name, an air fryer doesn’t actually fry food in the traditional sense of immersing it in hot oil. Instead, it uses rapid air technology to produce crispy and evenly cooked results, similar to deep-fried foods, but with significantly less oil. The main components of an air fryer include a heating element and a powerful fan. The heating element generates heat, which is then circulated by the fan throughout the cooking chamber. The hot air rapidly surrounds the food, creating a crispy outer layer while cooking the inside. So, an air fryer gives you crispy and crunchy food, similar to deeply-fried foods with just a little amount of oil. The hot air circulated in an air fryer, eliminates the need to use multiple cups of oil, most of the times only 1 tbsp of oil is required.
1. Less Oil is Needed: One of the major advantages of using an air fryer is that it requires significantly less oil compared to deep frying. In traditional deep frying, food is fully submerged in hot oil, which results in a higher oil absorption and can make even normal food calorie dense. Air frying would need just 1 tbsp of oil in comparison, and just by changing the cooking method, you can save so many calories.
2. No Need To Re-Use Oil: Each time oil is heated for cooking, it undergoes chemical changes and degradation. Repeated heating can lead to the formation of harmful compounds, such as free radicals and oxidized fats. Consuming these degraded or oxidized fats regularly may have negative health effects and potentially contribute to weight gain. Certain oils high in saturated or trans fats, when reused multiple times, can have a detrimental impact on health and contribute to weight gain.
3. Lowers Acrylamide Content: Air fryers typically cook food at lower temperatures compared to deep frying. They also remove excess moisture from foods and the dry environment of air frying can help minimize the conditions favorable for acrylamide formation.
4. Helps To Eliminate Transfat: Researchers say that diets that are rich in transfat cause a redistribution of fat tissue around the abdominal area, leading to belly fat! Cooking oils are the usual suspect when it comes to transfat and cutting down on oil consumption can help eliminate transfat from your diet.
6. Preserves Nutrients Better: Air frying can help retain more nutrients in food compared to deep frying.
1. Use cooking spray – Cooking sprays spray an even coating of oil, allowing you to use less oil overall. By using cooking spray instead of pouring or brushing oil directly onto the food, you can significantly reduce the calorie content of your air-fried dishes. This can contribute to weight loss by lowering your overall calorie intake.
2. Use healthy oils such as olive oil – As we have mentioned above, certain cooking oils can raise inflammation in the body, so switch to olive oil that helps to fight inflammation instead.
3. Avoid air frying stuff such as samosas, pakoras, French fries – particularly if you are trying to lose weight and want to cut down on calories. Even an air fryer cannot transform samosas and French fries into weight-loss friendly things.
4. Use veggies like kale, zucchini, carrots, beetroots, and even radish to make healthy chips. You can also make chips out of apple slices!
5. Air fry low-calorie veggies like broccoli, cauliflower, sweet potato, and have them guilt free.
6. Avoid air frying ultra-processed chicken nuggets and other such highly-processed foods. Ultra-processed chicken nuggets often contain additives, preservatives, and unhealthy ingredients, which may not provide optimal nutritional value. Also read: “10 Instant Foods To Cut Down To Lose Weight.”
Summing up, air frying is a better alternative to deep frying, depending on the food you choose for cooking. So, majorly whether air frying is healthy or not depends on what you are cooking in it. If your goal is to lose weight, you would have to do more than place all your eggs in the air-frying basket. You would have to eat the right kind of food, in the right quantity, and be physically active to get into a calorie deficit to burn excess fat and the diet plans on Rati Beauty diet can help you lose weight without crash dieting. A fancy air fryer in the kitchen is not a sure-shot way to to reach your goal weight or washboard abs. There’s also this misconception that “any” food when it comes out of air fryer is “healthy,” – it’s not! Air frying can be used to cook healthy foods such as vegetables, tofu, paneer, fish, chicken. But to make pakoras and samosas, save the air fryer for a rainy day!
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It’s common knowledge that poor dietary choices and physical inactivity are the primary reasons behind weight gain and obesity, and working on these factors can lead to successful weight loss. Out of the two, straightening out the diet should be given more importance because creating a healthy eating environment triggers fat burning more effectively than hours spent in the gym. Needless to say, without support from a healthy diet, there would be no results. Research suggests people who have better access to supermarkets with healthy food and limited access to fast food tend to have healthier diets and lower levels of obesity. Now, here’s where picking the right kind of grocery plays an important role in weight loss because when nutritious food options are limited or inaccessible, individuals may resort to consuming processed and unhealthy foods that are often high in calories, unhealthy fats, and added sugars, and all of these lead to weight gain. So, weekend is a good time to replenish the entire week’s groceries because you get enough time on hand to plan, shop, and pick healthier choices for the entire week. When healthy food is readily available at home, it becomes easier to create balanced and nourishing meals, reducing the temptation to indulge in unhealthy snacks or junk food that can be ordered conveniently over food delivery apps. By selecting wholesome groceries over the weekend, you can easily meal prep healthy meals for the entire week , supporting weight loss goals over time. To help you out with the planning, we have prepared a list of 10 Must-Have Basic Items On Your Weekend Grocery List:
Palak, methi, chaulai, dhania, etc., are low in calories and high in nutrients such as vitamins and minerals that help you nourish your body. Most of the leafy greens can be added to as filling in parathas, in curries, stir fries, and added to dals to make dishes more nutritious. Similarly, lettuce can be added to salad and sandwiches, and can even act as a wrap and make for a healthy replacement to tortillas.
Almond and peanut butters can replace unhealthy chocolate spreads (that are mostly made from sugar and palm oil). Spread them on whole grain bread, as a dip for fruits (apple, banana, carrot sticks), to add creaminess to smoothies, as delicious oatmeal toppings, to make energy bars, and in so many other ways. Nut butters made from almonds and peanuts are good sources of protein and healthy fats, so dump the chocolate spread and bring home unsweetened nut butters.
Whole grains are rich in dietary fiber which adds bulk to your meals, making you feel fuller for longer periods and reducing the chances of overeating or snacking on unhealthy foods. Experts say meeting the recommended intake of dietary fiber helps with weight loss. Additionally, replacing refined grains with whole grains in your diet can provide you with essential nutrients, fiber, and sustained energy while supporting your weight loss efforts. Whole wheat products, quinoa, brown rice, oats, millets like ragi, bajra, kodo, proso, foxtail all are good and can be part of your weekend grocery list.
Broccoli, cauliflower, carrots, beans, bell peppers, tomatoes, cucumbers, mushrooms, eggplant, bitter gourd, the list of nutrient-rich veggies is unlimited, so whatever veggie you want to eat, add them to your weekend grocery shopping list. Vegetables are packed with essential vitamins, minerals, and phytochemicals that are vital for good health. Also, experts suggest that by filling half of your plate with veggies, you ensure that you’re maximizing your nutrient intake. Additional tip: Try to pick different colored vegetables to get a variety of nutrients.
Air-popped popcorn without any added butter or oil makes for a low-calorie snack. You can have three whole cups of popcorn and stay within 100 calories, isn’t that awesome! Popcorn is a whole grain that contains dietary fiber, which as we have mentioned above, is beneficial for weight loss. But do avoid the microwavable and butter-laced ready-to-pop packets that are calorie dense and easily available everywhere. Instead opt for corn kernels and pop them without oil or just a bit of oil. It is a healthier alternative to high-fat snacks like chips or fried snacks.
Not the sweetened or flavoured ones, just plain Greek yogurt. Greek yogurt is known for its high protein content. Protein is a macronutrient that helps increase satiety, making you feel full for longer periods, and preserves and builds lean muscle. Protein also helps to curb unhealthy cravings and overeating. Greek yogurt also have probiotics that help maintain a healthy gut microbiome and thereby promotes weight loss.
They make an excellent and inexpensive source of protein. First, eggs are packed with protein, which helps you feel full and satisfied for longer periods, reducing the temptation to snack on unhealthy foods. Second, they are relatively low in calories, making them a good choice for a filling yet calorie-controlled meal. Third, eggs have nutrients like vitamins, minerals, and antioxidants, that boost metabolism and support overall health while you’re on a weight loss journey. If you don’t like them boiled or scrambled, check out these “7 Egg-Citing Ways To Eat Eggs Daily.”
We have mentioned above how protein is an essential macronutrient that helps a great deal when someone is trying to lose weight. Chicken, meat, fish are all good sources of protein; however, if you are a vegetarian, paneer, tofu, legumes (such as chickpeas, kidney beans) are all good vegetarian sources of protein. Lentils like masoor, toor, chana dal, urad, moong, arhar are not only good sources of protein, they also provide essential nutrients like fiber, vitamins, minerals. Since they are versatile, they can be used to prepare a variety of traditional Indian recipes.
Don’t be scared of indulging in handful of nuts because they make for such amazing and nutrient-rich snacks. Pistachios, walnuts, almonds (unsalted) are powerhouses of nutrients such as protein, healthy fats, essential minerals and come handy as healthy snacks. They can also be sprinkled over salads for that crunch factor, in a bowl of oatmeal, even to enhance the nutritional profile of Greek yogurt.
Last but definitely not the least, add fruits to your cart. Fruits come naturally loaded with vitamins, minerals, and other essential nutrients. Avoiding fruits just because they have natural sugar in them is not a good idea. Most fruits come packed with fiber, which helps with the weight loss process. In fact, having two to five servings of fruit everyday is a great idea to keep your metabolism high, burn fat, and supply your body with essential vitamins and nutrients. However, certain fruits do have a higher glycemic index than the rest, and therefore quickly get digested and raise blood sugar sharply. When there’s a high amount of blood glucose in circulation, insulin facilitates the storage of fat. Therefore, if you are trying to lose weight, pick fruits with low glycemic index, so that you remain in calorie deficit and continue to lose weight. To help you out, here’s a list of “17 Best Low Calorie Fruits for Weight Loss.”
Overall, it’s not just the groceries you pick, you also need to know how much to eat, when to eat, and the right combinations to drive weight loss, and Rati Beauty diet is here to help! Rati Beauty diet plans provide valuable guidance in selecting the right kinds of food and understanding how to eat them in the right combinations. These diet plans are designed to promote healthy eating habits and support weight loss goals. By following the Rati Beauty diet plans, you can learn about portion control, nutrient-dense foods, and the importance of a balanced diet. So, subscribe to the Rati Beauty diet for your weight loss diet plans.
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[unpaid/sample] I always have reservations about claims on body washes because they’re on the skin so briefly that the likelihood of them be...
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