There’s a funny quote that goes like this – “Don’t go grocery shopping when hungry, don’t give your heart when lonely :P” In both the situations, there’s a high likelihood of making wrong decisions because when hungry, cravings can push you to make impulsive choices that would cater to satisfy immediate cravings and similarly, loneliness can make you totally ignore all the red flags and jump into wrong kind of relationship In the context of food, these impulsive choices to satisfy immediate cravings can derail your weight loss goals! Even though the above-mentioned quote underlines the importance of making choices when in a balanced and rational state of mind, we would skip doling out relationship advice, and would like to further explain why you shouldn’t go grocery shopping while hungry, particularly when trying to lose weight. Here’s why!

When you are trying to lose weight, every calorie counts, and that’s why cutting down on high-calorie food and eliminating ultra-processed foods with loads of empty calories, would help you to maintain a calorie deficit, which is absolutely necessary to burn fat, whether it’s overall body fat or belly fat. Experts say we should eat more nutrient-dense food that would provide essential vitamins, minerals, protein, healthy fats, complex carbs, and other nutrients, while minimizing empty calories through junk food. A good place to add more nutrient-dense food and eliminate high-calorie and junk food at the same time would be while grocery shopping. But here’s an expert tip – don’t go grocery shopping while hungry. Because believe it or not, your growling stomach will push you to pick the wrong kind of snacks and food products!

Even if you are shopping online for groceries, do so when you are full because even a temporary state of hunger can greatly influence your food choices, making high-calorie, sugary, and salty foods more appealing. Our inclination to opt for high-calorie foods when in a starvation mode has been passed down during the evolutionary process, where our ancestors looked for energy-dense food because they weren’t sure when their next meal would be available! This is also the main reason starvation and crash diets do not work! In modern times, when high-calorie food is abundantly available everywhere, particularly in grocery stores, and inexpensive too, this trait can lead to overeating and weight gain! Also read: “10 Must-Have Basic Items On Your Weekend Grocery List.”

So, to avoid poor food choices, impulse purchases, and to make healthy choices, avoid going to the grocery store when hungry. In such a state, we tend to make unhealthy food choices, often picking high-calorie, sugary, high-sodium, convenient, and ready-to-eat items. Studies also show that we spend a lot in total amount when we are picking food off supermarket aisles on an empty stomach. Temporary cravings would influence you to pick the wrong kind of food and you are more likely to end up with instant, hyperpalatable, and sugary treats to curb hunger pangs instantly jeopardizing your weight loss journey.

Summing up, always go shopping for groceries with a prepared list, and if you are looking for weight-loss friendly grocery list, find it on the Rati Beauty app. If you are going in between meals, opt for a healthy snack, something like peanut butter with apple wedges (rich in protein plus healthy fats which would keep you satiated for long hours and curb unhealthy cravings) or nuts with Greek yogurt (again a good combo of healthy fats and protein). Do remember, a well-planned grocery list is like the compass guiding you through the twists and turns of your weight loss journey.

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Weight loss is more than just fitting into smaller-sized clothes and looking lean, and Sara Ali Khan, in a recent interview underlined how being heavy and carrying excess weight affected her mentally. At one point of time, Sara Ali Khan weighed over 96 kgs and had to lose almost 50 kgs before making her Bollywood debut! She recalls that at that stage, she thought to herself that since there wouldn’t be a better tomorrow, she could eat whatever she wanted! But is Sara Ali Khan right? Can excess weight impact your mental well being and can losing weight promote a feeling of overall well being? Also, does weight loss is more than just a leaner frame? Let’s find out:

There’s no sugar coating the fact that carrying a lot of excess weight can sometimes give rise to issues like social awkwardness, negative body image, low self esteem, isolation, anxiety, stress, insomnia and sometimes even depression. Obesity has also been found to cause sleep disturbances, and poor sleep, as we all know, can affect mood a great deal the next day. Also, the stress hormone, cortisol, can shoot up the next day, leading to fatigue, irritability, exaggerated changes in mood; you may even experience a sharp dip in energy levels.

So, when people lose excess weight – all the above factors improve. They can sleep better, even snoring improves! With increased energy levels associated with weight loss, one can increase physical activity like walking, which is a great stress reliver, so are other forms of exercises! Also, when an individual loses a significant amount of weight, it establishes a sense of achievement and acts as a confidence builder. A majority of people who have successfully reached their weight loss goal report greater self esteem, improved confidence, with renewed energy to do more things. They also say that they feel more confident in social gatherings, feeling more healthier and fit.

But the important thing to note here is that you can reap benefits of weight loss only if has been achieved through a healthy diet and exercise routine. Make no mistake, you wouldn’t get the above-mentioned perks with crash dieting or following fad diets where you are depriving your body and mind of food and nutrients that it requires to survive and thrive! Not to mention, matter can worsen further with pills, potions, and fat cutters that list “mood disorders” as a potential side effect!

So, here’s how nutrient-dense food can help you – Experts say that an optimum amount of protein intake not only accelerates weight loss, but when protein breaks down into amino acids, it benefits brain functioning and improves mental health, as many of the brain’s neurotransmitters are derived from the amino acids found in protein. For example, dopamine is made from the amino acid tyrosine and tryptophan is the precursor for making serotonin (associated with feelings of happiness and calm). There are several studies that show that amino acids like tryptophan, tyrosine, phenylalanine, are helpful in treating a lot of mood disorders including depression.

EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid) are omega-3 fatty acids found in seaweed, algal oil, algae, and fish oil, have been found to have anti-depressant effects. Likewise, vitamin B12 and minerals like folate, magnesium, calcium, chromium, iodine, iron, zinc, selenium, etc., are noted to have a positive impact on mood and mental health. Often patients who have issues affecting their mental health are deficient in many of these nutrients.  So, you need everything from protein, healthy fats, to trace minerals, and even complex carbs to boost your mental health, and you need to be on a healthy and balanced diet to get these nutrients, even when trying to lose weight. Crash dieting and fad diets would never get you the actual benefits associated with weight loss. Also read: “10 Foods with Healthy Fats That Help with Weight Loss.”

Poor food choices and the wrong selection of food also contribute mental health issues. Delving into it further, most of the food products these days are ultra-processed, high in empty calories, and lacking nutrients. These can give rise to several nutrient deficiencies, which impact hormones that have a big say in mental health. We need food rich in several nutrients to run the body and the brain, which these ultra-processed foods lack.

Likewise, a diet high in sugar and hyperpalatable food (highly processed food that is intentionally designed to be extremely addictive, often leading to overconsumption) can affect the reward center of the brain! Don’t be surprised if we tell you that nowadays, food is engineered in laboratories to keep people in a loop of craving! No wonder, you never feel full even with a big packet of potato chips!

These ultra-processed foods also have the power to alter gut microbiome, directly impacting our mental health since there’s a direct connection between the gut and the brain. Do you know more than 95% serotonin (the “feel-good” neurotransmitter, which regulates your mood, keeps you focussed, emotionally stable, and happier) is made in the brain! In short, a robust gut means a happier you! Also, your gut microbiome can also either help or resist weight loss.

So, Sara Ali Khan is indeed correct that the weight factor does count for mental well being. Also read: “Sara Ali Khan Says Losing 40 kgs Helped Her Mental Health.” So, you need to not only eliminate ultra-processed foods, you also need to eat nutrient-dense food to lose weight and improve overall well being. Paying attention to how you feel when you eat and after you eat is also extremely important. Now that we know that eating the right kind of food and being on a healthy diet has so many amazing benefits, you need diet plans like Rati Beauty diet that can not only help you to lose weight but to correct eating habits. Also, learn about mindful eating through our diet plans. Subscribe to the Rati Beauty app to access all our weight loss diet plans.

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Some individuals complain that they have exhausted every weight loss option out there without achieving weight loss – right from doing endless hours of cardio at the gym, counting every single calorie, eating as little as possible, staying completely off guilt food, and not to forget, trying out every gimmicky product that promises to be a “fat cutter!” This happens because most of the so-called weight loss programs out there concentrate on slashing calories and making individuals eat as less as possible, compromising on the body’s nutritional needs. This stragegy results in severe hair fall, compromised immunity, damaged skin, general malaise, and of course nutrient deficiencies. If you have been crash dieting or following a fad diet which deprives you of healthy food, then most probably, you have nutritional deficiencies, and it can be the reason your inability to lose weight. Our body needs nutrients to function, and you need to hear this – a lot of vitamins, minerals are needed in the fat-burning process! (Research says vitamin D, calcium, copper, zinc, vitamin A, C, deficiencies can have great impact on weight management). So, do not deprive or compromise on nutrients that the body needs, and if you are looking for a nutrient-dense weight loss diet, you need to check out Rati Beauty diet plans right now, where you can lose extra pounds and inches off the waist as well, all by eating normal, healthy, nutrient-dense food. Apart from that, here’s a list of 10 Test To Run To Find What’s Stopping you From Losing Weight. Do remember to consult your doctor to understand what kind of tests you should undergo to determine the reasons behind your weight gain.

1. Insulin/HbA1C:

Surprised? Why do you need to check yourself for insulin, which is a hormone linked to diabetes! It’s rather surprising that a hormone which regulates blood sugar levels, also facilitates muscle, fat, and liver cells to absorb excess glucose and store it as “fat.” And insulin resistance is a condition where cells in the body become less responsive to the effects of insulin, which can keep blood sugars elevated, encourage fat storage, and stimulate appetite – all of which can make weight loss extremely difficult, that’s why it’s important to get insulin “out of the way” in your weight loss journey. So, get your HbA1c checked. HbA1c (hemoglobin A1c) measures the average blood glucose levels over the past 2 to 3 months. It is a valuable tool for assessing long-term sugar control. HbA1c would help you evaluate whether you have insulin resistance even if there’s no sign of diabetes.

2. Thyroid Function Test:

A thyroid panel helps diagnose various thyroid disorders, such as hypothyroidism, hyperthyroidism, and autoimmune conditions. If you suspect slow metabolism or have weight gain issues, thyroid function test that measures thyroid stimulating hormone (TSH), free thyroxine (FT4), triiodothyronine (T3), thyroid antibodies, total thyroxine (T4), can help determine if thyroid hormones are behind your weight gain issues.

3. Serum Iron Test/Transferrin Test/TIBC:

Iron is an essential trace element which plays an important role in fat burning as well. To burn fat, oxygen is required and to transport oxygen, an optimum amount of iron should be there in the blood. Iron deficiency causes slow metabolism, fatigue, cravings for unhealthy things like clay and starch, triggers hormonal issues, and can impact thyroid function as well. The various tests done to determine iron levels are – serum iron test (measures the amount of iron in the blood), transferrin test (measures a protein called transferrin that moves iron throughout the body), and total iron-binding capacity (TIBC), which measures how well iron attaches to transferrin and other proteins in the blood.

4. Estrogen Test:

Estrogen dominance, is a condition where estrogen is relatively high in the body compared to progesterone, creating an imbalance. A common symptom of estrogen dominance is weight gain, causing you to store more fat around the belly area. A blood estrogen test would measure all three forms of estrogen – estrone (E1), estradiol (E2) and estriol (E3). Also read: “8 Types of Belly Fat – Which One Do you Have?”

5. PCOD/PCOS:

Blood tests to check LH (lutenizing hormone), FSH (follicle stimulating hormone), androgens, blood sugar, insulin, pelvic ultrasound to check for ovarian cysts, physical examination are all needed to determine PCOS/PCOD (polycystic ovarian syndrome/polycystic ovarian disease). PCOD/PCOS can make losing weight a bit challenging by creating insulin resistance, hormonal imbalances, increasing appetite, etc. So, if you have been noticing irregular menstrual cycles, excessive facial hair growth, hair thinning, difficulty losing weight, rule out PCOD/PCOS.

6. Vitamin D Test:

Research has found that there’s a strong link between vitamin D deficiency and weight gain. A lot of studies have found increased belly fat in people who are vitamin D deficient. The 25-hydroxy vitamin D test measures the level of vitamin D in your body.

7. Serum Magnesium Test:

Magnesium deficiency can cause weight gain because it impacts metabolism, insulin sensitivity, inflammation, appetite control, stress response, sleep, and water retention. Magnesium deficiency can slow down metabolism, increase insulin resistance, and lead to cravings for unhealthy foods. Serum magnesium test can determine whether magnesium deficiency is a factor influencing weight gain.

8. Blood Zinc Test:

Zinc deficiency can impact metabolism, increase the risk of insulin resistance, inflammation, and hormonal imbalance, leading to weight gain.

9. Serum Copper Test:

Copper is an essential trace mineral a deficiency of which can slow down metabolism, insulin resistance, and impair fat metabolism, and also cause hormonal balance. A serum copper test is a medical diagnostic test that measures the concentration of copper in the blood serum. It has been found that low levels of copper appear to make fat cells fatter and altering how they process fat and sugar.

10. Cortisol Test:

Cortisol is often referred to as the “stress hormone” because its production increases in response to stress. High cortisol can totally stall fat burning, increase cravings for unhealthy food, and trigger storage or fat around the belly area. A cortisol test measures the level of cortisol, produced by the adrenal glands, in the blood, saliva, or urine.

Once you have a clear understanding of your nutritional needs, consider following the Rati Beauty diet plan, which emphasizes consuming nutrient-dense foods. By incorporating a variety of whole foods rich in vitamins, minerals, and essential nutrients, on this diet, you’ll provide your body with the fuel it needs to thrive and lose weight at the same time.

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Experts say the right choice of snacks can actually be beneficial to one’s weight loss journey – they keep hunger pangs in check until your next meal, sustain energy levels, and basically keep you from get hangry (getting irritable and angry because of hunger). But do remember that what you snack on, how you snack, and the frequency of snacking all have a great impact on your weight loss goal. For example, a bowl of unsalted, no-butter, air-popped popcorn may approximately have just 30 calories per cup and wouldn’t derail your weight loss efforts. However, it’s easy to overeat while snacking because we often forget to keep a tabs on the calories consumed. And as we all know, overeating can make it difficult to lose weight and can lead to weight gain. Ideally, it’s recommended to limit calories of snacks anywhere from 150 to 200 calories, with two of them in a day, when you are trying to lose weight. If you are going over this limit, here are 7 ways to prevent overeating while snacking.

1. Don’t Eat Directly From the Packet:

Let’s admit it – most accessible snacking options are available in packets! And it’s so convenient and time-saving to just rip open a packet and eat directly from it! But this practice can make calorie counting difficult, and lead to overeating. As a thumb of the rule, transfer the contents of the packet into a small bowl or plate and determine the calories first. To find the calories in a single serving, divide the total calories in the dish by the number of servings it makes. First, check the total calories in the dish, then figure out how many servings are there. Now divide the total calories by the servings to get the approximate calories per serving. This would help you to eat within calories and prevent overeating. Also read: “How To Lose Weight without Counting Calories All Day Long.”

2. Maintain Snack Timings:

When you are trying to lose weight, it’s important to stick to meal and snack timings to avoid unnecessary grazing through the day. Just like you stick to breakfast, lunch, and dinner timings, set yourself a snack schedule as well and don’t eat outside of your schedule. Limit snacking to just two times in a day, mid morning, around 11 am, and in the evening (2 to 4 hours) after lunch to recover from the post-noon energy slump.

3. Eat Snacks That Would Keep you Satiated:

Snacks that are rich in protein, fiber, healthy fats keep you satiated for long hours and reduce the likelihood of overeating. Protein and fiber take longer to digest, promote feelings of fullness and help with release of hormones that regulate appetite. Combining both protein and fiber in snacks, or protein with healthy fats, for example, peanut butter with apple, or Greek yogurt with nuts, would support your weight loss goals a great deal. Notably, experts say that when you eat nutrient-rich snacks, they also help to cut down significant calories in the subsequent main meal.

4. Avoid Hyperpalatable Snacks:

A bag of potato chips is a convenient and easily accessible snack to get a quick burst of energy, but it’s a calorie-dense food, and most importantly, it’s really hard to stop at just one bag of chips! Food industry spends millions of rupees on research to engineer products, also called hyperpalatable foods, which are highly processed to be extremely appealing and addictive to our taste buds. These foods are designed to be more rewarding and pleasurable to eat, often containing a combination of sugar, salt, unhealthy fats, and other flavour-enhancing ingredients to hit “bliss point” (reward center in the brain), so that you are continuously in a cycle of craving and overeating. It’s hard to not overeat hyperpalatable food products even though you know that they are not good for weight loss or for overall health. Sugary snacks, chips, cookies, sugary beverages are a few examples of hyperpalatable snacks that you need to avoid as snacks. Also read: “10 Hyperpalatable Foods and How They Trigger Weight Gain.”

5. Identify Foods That you are Overeating:

Maintain a food diary and identify foods that you are probably overeating. We often tend to miss jotting down snacks, but write every little detail down to keep a track of the kind of snacks you are overeating. It’s easy to overeat snacks with salt, added sugar, saturated and foods with empty calories – so start eliminating them from your diet.

6. Don’t Snack When Bored, Anxious or Stressed:

Stress, boredom, anxiety – all these emotions can make foods high in sugar, unhealthy fat, and calories comforting and appealing, which can lead to mindless eating. It’s important to find healthy ways to manage these emotions and avoid turning to food as a coping mechanism. Snacks should be something that can sustain energy levels till the next meal, not a strategy to tide over stressful situations or fight boredom.

7. Eat Mindfully:

Last but not the least, eat mindfully, every single meal. Mindless eating can act as a big roadblock for individuals who are trying to lose weight because while doing so, individuals tend to consume larger portions than necessary, easily falling out a calorie deficit. Whether it’s while watching TV or scrolling through your phone, eating in a distracted environment can lead to overeating. You may completely lose track of how much you have eaten, losing the chance to savour the food, and also losing count of the calorie intake. So, do eat without distractions, and this single habit can change your overall weight loss game.

Summing up, if you find the process of weight loss overwhelming, we are here to help at Rati Beauty. Subscribe to the the Rati Beauty app to access all our weight loss diet plans.

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Being over the BMI and carrying excess weight puts individuals at a risk of developing heart disease, diabetes, and other chronic illnesses, and losing weight can significantly reduce these risks and improve overall health markers. Apart from these obvious benefits, weight loss has several advantages. It’s not at all easy being overweight, people constantly judge you for your size and pass snide remarks about your eating habits. Being on the wrong kind of diets, falling for gimmicky products, and hitting the gym add to the disappointment. Lack of confidence, negative body image, missing out on social gatherings fearing negative attention, and the fear of being stared at are all common issues people with weight issues face in their everyday life. But once the decision to lose weight has been made and the hard work is in place, and excess pounds come off, life does change! And if you are on the Rati Beauty diet, you would actually enjoy losing weight because you are not starving or punishing your body. So, let’s see how people feel after weight loss? Common sentiment is that they feel better and proud of themselves after successfully reaching their goal, there’s a sense of accomplishment. Apart from opening up a lot of new paths that seemed to not have been there earlier, here’s how people feel after losing a significant amount of weight:

1. You Look At Life Differently:

Improved confidence, increased energy, better self image, positive body image, increased awareness about nutrition and health, can all contribute to a positive outlook towards life. You might be more excited to participate in social gatherings and meet new people.

2. Previously Challenging Tasks Become Easier:

Losing weight can open up opportunities that were previously challenging due to physical limitations. Activities like playing around with your kids without running out of breath, running, dancing, or even simple tasks like climbing stairs might become easier. You will also notice that you can walk long distances without huffing or puffing. Losing weight can often lead to increased flexibility, mobility, and overall comfort in performing daily activities, that includes tying the shoe laces with ease.

3. Feeling Lightweight and More Active:

As you lose weight, you would obviously feel lighter and would become more active. With more energy, you would be able to motor through the difficult tasks of the day rather smoothly. Also read: “9 Signs That you Losing Weight Loss Healthy Way.”

4. Less Snoring, Better Sleep:

Studies say that people who achieve even 5% of weight loss report better sleep and decrease in snoring. However, do remember that good-quality uninterrupted sleep also helps to stick better with the diet and exercise routine, reduces cravings, and helps to get rid of belly fat. It works both ways!

5. Skin Becomes Better/Hair Quality Improves:

Acanthosis nigricans, is a skin condition which is associated with obesity, insulin resistance and hypothyroidism, which causes dark discoloration and patches in body folds. Through weight loss and reversing insulin resistance, this condition can be eliminated! Also, during weight loss, as you cut down added sugar, the texture of skin improves and skin ageing can be delayed (sugar damages your skin through a process called glycation). Also, with consumption of nutritious and healthy food, the texture of hair also gets better! Also read: “24 Signs that your Weight Loss is Permanent.”

6. People Who Counselled you About Weight Loss Will Ask you For Advice:

The same people who ridiculed you, passed snide remarks about your weight, will now start to ask you about your diet plans. When people notice that you’ve been successful in losing weight or making positive changes to your lifestyle, they might become curious about the methods you’ve used to achieve your goals. In fact, you might become a source of inspiration and motivation for individuals who are struggling with their body weight issues.

Summing up, shedding off excess pounds can have amazing effects on your physical, emotional, mental well being. Most importantly, you would feel proud about your weight loss journey, of achieving your goal, and you would be eager to help others achieve the same. So, make that all-important decision to lose weight now!

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Congratulations! So, your new diet plan is working and you are shedding weight and burning fat! You are feeling lighter and more energetic! But as you begin to lose weight, a new challenge emerges – what to wear? You are yet to reach your goal weight, but you want to dump old clothes and explore new options. Old clothes that had helped you to hide away layers of fat in the past, no longer seem to fit well or comfortably. Since you are still losing weight, you would not be able to fit into the old pair of jeans that you have saved since forever. On the journey of transformation through weight loss, the desire to both feel and look good becomes predominant. As the old clothes no longer do justice to your progress, and with the goal weight still on the horizon, the prudent choice is to refrain from splurging on an entirely new wardrobe. But we understand your eagerness to try new clothes and flaunt your new frame in more flattering fits. The good news is that you don’t have to wait till you reach your goal weight to dress up, and feel confident all the way along.  You can find clothes that look flattering at every size. Coming back to the dilemma – since you don’t want to spend a lot of money on clothes that wouldn’t fit a few months down the line, but at the same time want flattering outfits, is it okay to buy new ones while losing weight? Experts say buying new clothes can motivate you to go further, because believe it or not, wearing clothes that hang around loosely on your body, but were too tight just a few months ago, is a great motivation. When you see such kind of results, it becomes an obsession, and motivates you to work on your body further. Here are a few tips that might help you make decisions:

1. Shop from your Own Closet:

We all have outfits, dresses, tees, and tops stored away in cold storage in our closet that were purchased on an impulse, but didn’t fit well, and had been stacked away with the hope that they would fit well in the future. Well, that day might be today. Raid your own closet, scour through clothes to find the ones that never saw light of the day. There might be clothes in your wardrobe that you haven’t worn yet because you didn’t feel comfortable in them earlier. Try them and see if they fit well now, they might now if you are lucky!

2. Buy Clothes that Fit Well and Look Great on Your Body As It is Right Now:

Don’t buy oversized or undersized clothing – buy stuff that you would look good and feel better in. Invest in clothing that would suit your current body shape and size, ensuring a snug and comfortable fit. Pick outfits that would highlight your features. This way, you would get loads of confidence and the push to work on yourself further. Also read: “8 Surprising Sources of Empty Calories you May Be Overlooking.”

3. Don’t Splurge on Expensive Brands Yet:

Avoid splurging on expensive clothing brands as you are still working towards your weight loss goals – and wait until you achieve your desired weight. As your body undergoes changes during this journey, investing in expensive clothes might not be prudent. Once you’ve successfully reached your goal weight, you can splurge. Right now, get yourself basic clothing – pants, shorts, skirts with elastic waistbands can accommodate weight fluctuations without sacrificing comfort. Also, button-down shirts can be worn over t-shirts later on. Also, go for maxi dresses which are long, flowy dresses because they don’t cling on to the body, making them suitable for various stages of weight loss.

4. After Every 5 Kg Weight Loss, Go Down 1 Size:

If you are on the Rati Beauty diet, on the Speed Slim program, you would get to lose 8 to 10 kgs in 6 weeks, so you can buy new clothes at every 5 kg landmark.

5. Check out Clothes That Have Stretchy Fabric:

Stretchy leggings and yoga pants offer comfort and flexibility as your body changes. Look for options with adjustable waistbands, drawstrings, and high elasticity. Other options are stretch jeans, bodycon dresses, stretchy t-shirts, skirts, activewear shorts.

6. Choosing the Perfect Bra:

A well-fitting bra can improve the way your clothes fit and hang on your body. Whether you are trying to lose weight or not, correct-sized bra ensure that your outfits look their best on you. As you shed pounds, your body shape changes, and an ill-fitting bra can lead to poor posture, back bulges, can distort natural body shape. Also, an ill-fitting bra can impact how your clothes hang and fit. Wearing a bra that fits perfectly can enhance your body’s proportions and silhouette. It can lift and support your breasts, giving you a more youthful and defined appearance. So, this is one clothing item we would recommend to invest on at every stage of your weight loss. Also read: “10 Amusing Things Women do to Look Good.”

Most importantly, don’t buy clothes in which you are hoping to look good later on. At the end of your journey, when your weight stabilizes, do think about donating clothes that are in good condition and don’t fit you well, but do remember to capture the “before-and-after pictures” in them first to celebrate your journey to a healthier and fitter you.

Also, at the end of your weight loss journey, after reaching your goal, if that old pair of jeans doesn’t fit yet, get yourself a new pair of jeans!

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Shedding pounds comes with a whole lot of incredible benefits than just fitting into smaller-sized clothes. Experts say weight loss also alleviates the risk associated with obesity-related diseases like hypertension, high LDL cholesterol, type 2 diabetes, stroke, coronary artery disease, etc. Not just these, there are more health benefits – one of them is prevention and relieving symptoms of osteoarthritis of the knee. Studies have shown that there’s a strong link between obesity and joint pain and being overweight increases the risk factor for developing osteoarthritis 4 times in women and about 5 times in men! See it like this, when weight increases, so does the pressure on the joints, particularly on the knees. Studies have shown that with every 5 kg of weight gain, there’s approximately 36% increase in the risk of developing knee osteoarthritis. This happens because with increased weight, the cartilage in the knee joint starts to wear out, the cushioning in between breaks down, causing the bones to rub against each other. This friction causes inflammation, pain, swelling, and stiffness. Reports say if an individual’s BMI is over 30, there’s a 7x more risk of developing osteoarthritis. But can losing weight help with knee arthritis? Can reducing overall weight take the pressure of the joints and reduce inflammation and swelling of the joints? Let’s find out:

What Happens in Knee Osteoarthritis?

Osteoarthritis of the knee, is a degenerative condition that affects the knee joint. It is one of the most common forms of arthritis (hip, hands, spine, shoulders, wrist and elbows are other areas where people develop osteoarthritis). This happens occurs when the protective cartilage that cushions the ends of bones in the knee joint deteriorates over time. As the cartilage wears away, the bones can begin to rub against each other, causing pain, swelling, stiffness, inflammation, affecting mobility.

Can Weight Loss Help With Knee Osteoarthritis?

Yes! Weight loss significantly decreases knee pain associated with osteoarthritis. The good news is that with every pound of weight lost, there’s a fourfold reduction on the pressure on the knee per step. That means you can alleviate symptoms like stiffness, swollen, and painful joints by losing a few pounds. There was a significant study that got published in an arthritis-based journal, where overweight individuals who lost one pound of weight got to take off 4 pounds off pressure from their knees. So, losing around 4.5 kgs would relieve 18 kgs of pressure from the knees! Beat that!

There’s another study from the journal Arthritis Care and Research that found that people with knee osteoarthritis who were also overweight experienced less pain and inflammation and better knee function when they lost weight. Also, people who managed to shed 20% or more of body weight, achieved 25% reduction in osteoarthritis.

It’s a fact that decreasing overall body weight and increasing physical activity provides relief in the symptoms of osteoarthritis of the knee. In fact, exercise can strengthen muscles that support the joints, thereby reducing pain and improve physical function.

That’s why, weight loss is recommended as the first line of treatment to prevent and alleviate symptoms of knee osteoarthritis. Among other treatments, using medications, knee brace, doing physical therapy, losing weight is highly recommended. And if you can lose weight by being on a nutrient-dense diet, that would help you alleviate symptoms of osteoarthritis as well, what else is there to wish for?

Eating the right kind of nutrients from food can help fight inflammation and help build strong cartilage.

In fact, there’s a whole lot of foods out there that help you lose weight and help with knee osteoarthritis as well.

For example:

Dietary fiber also lowers the risk of symptomatic osteoarthritis by lowering inflammation.

Soy-based food, tofu and tempeh for example, is rich in protein, fiber, healthy fats and benefits people with osteoarthritis by decreasing the symptoms. Seeds like sesame have a compound called “sesamin” helps to protect the knee cartilage. Also read: “10 High-Protein Breakfast Ideas For Weight Loss.”

Antioxidants found in blueberries, strawberries, red cabbage, beans, spinach, fight oxidative stress and protect the joints from further damage. Omega-3 fatty acids from fish, seeds, nuts, fight inflammation. Olive oil has a compound called oleocanthal, which mimics the anti-inflammatory effect as ibuprofen (medication used to treat inflammatory diseases like osteoarthritis), and protects your heart at the same time. Vitamin C from oranges, broccoli, strawberries, peppers, and other citrusy fruits help build collagen and connective tissue. Berries, broccoli, avocados, mushrooms, turmeric, cherries, have good anti-inflammatory effects. Green leafy vegetables carotenoids that fight inflammation. Fruits like apple have a compound called quercetin that has strong antioxidant activity.

Pineapple is a fruit with an enzyme called bromelain which has powerful proteolytic activity and reduces swelling and inflammation of the knee causes by osteoarthritis. Also read: “6 Best Fruits To Eat As Snacks For Weight Loss.” 

So, if weight loss is on your mind, and you want to do so by consuming nutrient-dense food, subscribe to the diet plans on the Rati Beauty app. Download the app for more details.

So, answering the above question, yes, losing weight does help to alleviate symptoms associated with knee osteoarthritis and also prevents development of this inflammatory disorder in an individual as he/she ages.

10 High-Protein Breakfast Ideas For Weight Loss
6 Best Fruits To Eat As Snacks For Weight Loss

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There’s a lot of data to suggest that breakfast is the most important meal of the day, but a lot of us tend to dig into foods that are secretly desserts – bread-jam, syrupy pancakes instead of healthy foods. Experts say the wrong choice of breakfast can hamper your weight loss goals, and here’s how. In a study, researchers wanted to learn more about how different types of breakfasts affect how full and satisfied people feel throughout the day. To do this, they conducted a study on 20 girls, with average age of 19 years with a body mass index (BMI) of about 28.6. The study lasted for 7 days. During these days, the girls were given different types of breakfasts. They had three different options: a normal protein (NP) cereal-based breakfast, a high protein (HP) breakfast, or they could choose to skip breakfast altogether. They followed this routine for 6 days, where each girl had a different type of breakfast every day or chose to skip breakfast. On the 7th day, the researchers did several tests, the girls also answered questions about how hungry or full they felt at different times during the day after having their breakfast. The results showed that a high-protein breakfast increased daily fullness, reduced daily ghrelin (hunger hormone), and increased daily peptide YY concentrations (Peptide YY is released after eating, circulates in the blood and works by binding to receptors in the brain. Binding of peptide YY to brain receptors decreases appetite and makes people feel full after eating); compared to those who had normal protein breakfast or skipped it altogether. This shows that breakfast, particularly one that’s rich in protein, might be a useful strategy to improve satiety, reduce food motivation, and improve diet quality in overweight or obese teenage girls.

Moreover, a diet rich in high-quality protein is seen as a successful strategy to promote weight loss and/or prevent weight gain or regain in adults too. A high-protein diet improves appetite control and satiety. Coming back to breakfast, a protein-rich breakfast helps to decrease appetite and increase satiety throughout the morning compared with skipping breakfast or consuming a normal-protein (NP) breakfast. Since protein supports weight loss goals in so many ways, we would suggest that rather than skipping breakfast, make it protein rich, here are some delicious high-protein options for you to try.

1. Paneer and Rolled Oats Pancake:

These cottage cheese and oat pancakes are naturally high in protein from the cottage cheese and provide a good amount of fiber from the rolled oats. This combination can help keep you feeling full and satisfied while supporting your weight loss goals. To make high protein and weight loss-friendly pancakes, blend together cottage cheese, rolled oats, eggs, vanilla extract, baking powder, and a pinch of salt in a blender or food processor until smooth. Let the batter rest for 5-10 minutes, then cook on a preheated non-stick skillet or griddle until golden brown on both sides. Serve with toppings like fresh berries, sliced bananas, and Greek yogurt. Avoid maple syrup and honey as toppings.

2. Oatmeal with Peanut Butter and Nuts:

This oatmeal recipe provides a good balance of complex carbohydrates, healthy fats from peanut butter and nuts, and protein from the peanut butter. To make a weight loss-friendly oatmeal with peanut butter and nuts, cook rolled oats in water or milk until desired consistency is reached. Add non-sweetened peanut butter until melted and well combined. Top with chopped nuts for crunchiness. For added flavor, you can sprinkle a pinch of cinnamon.

3. Poha with Sprouted Moth Beans and Moong Dal Sprouts:

Poha is every Indian’s favorite breakfast! So, why not add some extra protein factor to it! To make poha with sprouted moth beans (matki) and sprouted moong dal, heat oil in a pan and sauté chopped onions. Add sprouted moth beans, sprouted moong dal, chopped tomatoes, and green chilies. Season with turmeric powder, red chili powder (optional), and salt. Stir in rinsed flattened rice (poha) and cook until heated through. Garnish with fresh coriander leaves. Serve hot with lemon wedges for a tangy taste.

4. Moong Dal Dosa (Pesarattu):

It’s a South Indian breakfast dish that tastes best with coconut or tomato chutney. You get a good amount of protein from the moong dal that is used to make this variety of dosa. To make Pesarattu, soak green moong dal overnight, then blend it with green chili, ginger, and water to form a smooth batter. Mix in rice flour, chopped coriander, and salt. Heat a non-stick skillet and spread a ladleful of the batter to form a thin pancake. Cook until both sides turn golden brown, using a little oil. Repeat with the remaining batter. Serve the crispy pesarattu with chutney (tomato/coconut) or sambar.

4. Greek Yogurt Parfait:

It’s easy to make, and great for people who have a jampacked busy schedule in the morning. This weight loss-friendly Greek yogurt parfait eliminates granola and honey, focusing on the nutritious combination of Greek yogurt, fresh berries, and chopped nuts. To make a Greek yogurt parfait without honey or granola, layer Greek yogurt, fresh berries, and chopped nuts in a serving glass or bowl. Repeat the layers and serve immediately or refrigerate briefly to allow the flavors to blend. Enjoy this simple and nutritious parfait as a satisfying breakfast or snack option. The Greek yogurt provides protein and a creamy base, while the berries add natural sweetness and antioxidants. The chopped nuts contribute healthy fats and a satisfying crunch. Also read: “Almond Butter or Peanut Butter – Which One is Healthier?”

5. Paneer-Stuffed Paratha:

For millions of Indians who cannot imagine getting through the day without having paratha in the morning, here’s your best bet – paneer stuffed parathas made with whole wheat flour are a delicious and nutritious option. The whole wheat flour provides fiber and nutrients, while the paneer stuffing adds protein and flavor. To make paneer stuffed paratha using whole wheat flour, knead whole wheat flour with water to form a soft dough. In a separate bowl, mix crumbled paneer with onion, green chili, ginger, cumin seeds, turmeric powder, red chili powder (optional), salt, and coriander leaves. Divide the dough into balls, roll one out into a circle, and place a spoonful of the paneer mixture in the center. Seal the dough, flatten, and roll out into a medium-thick paratha. Cook on a heated griddle, applying ghee or oil on both sides until golden brown. Repeat with the remaining dough and stuffing. Serve the hot paneer stuffed parathas with yogurt, pickle, or chutney.

6. Moong Dal and Paneer Chilla:

Moong Dal and Paneer Chilla is a healthy and protein-rich dish. The moong dal provides fiber and nutrients, while the paneer adds a creamy and nutritious touch. To make Moong Dal and Paneer Chilla, blend soaked yellow moong dal into a smooth batter. In a bowl, mix the dal batter with crumbled paneer, chopped onion, green chili, grated ginger, turmeric powder, red chili powder (optional), salt, and coriander leaves. Heat a greased skillet and pour a ladleful of batter to form a circular pancake. Cook until both sides turn golden brown, applying oil or ghee. Repeat with the remaining batter. Serve the hot chillas with yogurt, chutney, or pickles.

7. Egg Paratha:

Coming down to the basics, egg paratha doesn’t take much planning and is easy to make. To make egg paratha, knead whole wheat flour with water to form a soft dough. In a separate bowl, beat eggs and mix them with chopped onion, green chili, grated ginger, turmeric powder, red chili powder (if desired), salt, and chopped coriander leaves. Divide the dough into balls, roll one out into a circle, and place a spoonful of the egg filling mixture in the center. Seal the dough, flatten, and roll out into a medium-thick paratha. Cook on a heated griddle, applying ghee or oil on both sides. Crack an egg onto one side, spread it across the surface, and cook until set. Flip and cook the egg side until lightly browned. Repeat with the remaining dough and filling. Serve the hot egg parathas with yogurt, pickle, or chutney. Also read: “15 Food Sources of Lean Protein that Can Help with Weight Loss.”

8. Chia Seed Pudding:

Chia seeds are a good source of plant-based protein, apart from being a good source of healthy fats, fiber, minerals too. This sugar-free chia seed pudding is a healthy and customizable dessert or breakfast option. The natural sweetness from the milk and toppings provides flavor without the need for added sugars or sweeteners. Feel free to experiment with different toppings and spices to suit your taste preferences. To make sugar-free chia seed pudding, combine chia seeds, regular milk or any other milk of your choice, and optional vanilla extract in a bowl or jar. Stir well and let it sit for 5 minutes before refrigerating for at least 2 hours or overnight. Stir again before serving. Top with fresh fruits, nuts, coconut, or spices like cinnamon or cocoa powder. Store leftovers in the refrigerator for up to 3-4 days. Enjoy this healthy and customizable dessert or breakfast option without added sugars or sweeteners.

9. Stuffed Omelette with Beans:

This stuffed omelette with beans is a protein-rich and filling breakfast or brunch option. You can customize it by using your preferred type of cooked beans (black beans, kidney beans, or chickpeas). To make a stuffed omelette with beans, beat 2 eggs and season with salt and pepper. Sauté diced vegetables in just a bit of oil. Pour the beaten eggs into the skillet and let them cook for a minute. Spread mashed or chopped beans on one half of the omelette. Fold the other half over the filling to create a half-moon shape. Cook for another minute until fully cooked.

10. Whole Wheat Toast with Nut Butter:

This recipe is quick, easy, and provides a healthy and satisfying breakfast or snack option. The whole wheat bread offers fiber and nutrients, while the nut butter adds protein, healthy fats, and a delicious flavour. To make whole wheat toast with nut butter, toast two slices of whole wheat bread until crispy. Spread a generous amount of your favorite nut butter, such as almond butter or peanut butter, on each slice. Customize with toppings like sliced bananas, berries, or chia seeds if desired.

By making conscious and healthy food choices and being aware of our eating habits, we can reach our weight loss goals without starving or crash dieting. Through the healthy and delicious recipes on the diet plans on the Rati Beauty Diet provide a tasty and guilt-free way to satisfy hunger, without derailing your weight loss goals.

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May this beautiful day bring happiness and success for each of us. May our country see progress now and forever!

Here’s wishing you all a Happy Independence Day.

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Losing weight is not just about fitting into smaller-sized clothes, it’s also about getting healthy with an improved sense of well being. Research says losing as little as 5% to 10% of your body weight can enhance your overall well-being and lower the chances of developing heart disease and diabetes. But there’s a popular opinion among individuals that they would be able to reap the benefits associated with weight loss only if they reach their end goal. Research has shown that’s not the case, and there are a whole lot of benefits associated with a slight drop in body fat, which hardly anyone talks about. According to a study done by researchers at the Washington University School of Medicine in St. Louis, the greatest health benefits come from losing just 5 percent of total body weight and that would push you out of the danger mark, lower the risk of heart disease, stroke, and metabolic syndrome. Even though 5% may not seem much, if your current weight is 80 kgs, then a 10% drop would be 72 kgs, and if an individual’s current weight 75 kgs, 10% drop would take you to 67.5 kgs! So, you would be getting big bang for your bucks, and the amazing motivation from seeing maximized results for your efforts would motivate you to march ahead.

1. Improvement in Joint Pain and Mobility:

As we all know, excess weight puts a lot of pressure on the joints, particularly knees, and causes a lot of wear and tear. There’s also an increased risk of developing osteoarthritis associated with obesity. Studies have shows that losing 11 pounds (5 kgs) can decrease the risk of osteoarthritis by more than 50 percent! Also, a 2012 study conducted on people with type 2 diabetes who also suffered from obesity showed that just a 1% reduction in overall body weight lowered limitations associated with mobility, such as climbing stairs and walking by more than 7%.

2. Lowers LDL and Blood Pressure:

Losing 5 kgs improve your cholesterol levels, lowers LDL, and improves the blood pressure readings. This can happen only if you are on a nutrient-dense healthy diet, such as the Rati Beauty diet, which is not a crash or fad diet. It helps you lose weight without compromising on nutrition. Subscribe to the Rati Beauty app for your weight loss diet plans.

3. Improves Insulin Sensitivity:

Insulin sensitivity refers to how effectively your cells respond to the hormone insulin, which plays a crucial role in regulating blood sugar levels, and has a big say in fat storage. Improved insulin sensitivity means that your body can more efficiently utilize the insulin it produces and less amount of calories is stored as fat in the body. This would also mean a lowered risk of developing type 2 diabetes. Also read: “How Insulin Makes you Fat and Prevents Weight Loss.”

4. Better Sleep, Improved Mood:

Sleep duration and quality becomes better with losing ≥5% of initial weight. Studies found that there were positive short-term improvements in sleep duration and sleep quality along with long-term changes in mood! Both good-quality sleep and positive mood helps to control stress and appetite, curbing unnecessary cravings.

5. Positive Impact on Snoring and Sleep Apnea:

Excess weight, especially around the neck area, can contribute to the narrowing of the airway during sleep. This narrowing can lead to snoring, as air struggles to flow freely through the narrowed passages. Weight loss can help reduce snoring by clearing up the soft tissue around the throat and improving the overall structure of the airway. Additionally, the number of events associated with OSA (obstcructive sleep apnea, OSA occurs when the muscles in the throat relax excessively during sleep, causing the airway to become blocked and leading to pauses in breathing), also come down significantly. Also read: “14 Reasons Why Sleep is Important For Weight Loss.”

6. Reduced Risk of Cancer:

One study showed that women who lost at least 5% of their total body weight reduced the risk associated with breast cancer by 12%.

Summing up, the initial drop in weight acts as a huge motivation and gives a great confidence boost. You would be motivated to continue on the weight loss journey because when you start seeing results, it becomes an obsession. When you feel and acknowledge these changes, it would keep you motivated and help reach your goal sooner.

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Happy Birthday, Ms. Singh!

Wishing you the happiest of birthdays filled with joy, laughter, and all the wonderful things life has to offer. On your special day, want to tell you what an incredible person you are and I am always surprised how you manage to do so many things with so much energy, positivity and strength. And of course, you are always radiating happiness! You are truly a superwoman who reminds us that we’re capable of achieving anything we set our minds to.

Through your words and actions, and by your own transformation (losing 30 kgs the healthy way is no easy task), you encourage women to feel confident in their own skin and strive to become the best versions of themselves. Your guidance has shown us that even the smallest gestures can bring about big changes, and you’ve inspired us to make major lifestyle shifts that have transformed our lives.

Rati, as we celebrate you today, remember that your presence has a huge impact on everyone around you. May this year bring you boundless opportunities, good health, unforgettable experiences, and a continuous journey of growth and self-discovery.

Cheers to you, Ms. Singh! Keep shining brightly and spreading your amazing vibes. Happiest of birthdays once again!

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It’s widely agreed that weight loss is a journey where quick fixes have no impact and can in fact lead to potential side effects. Some of the side effects of crash dieting that are commonly seen are nutrient deficiencies, hair fall, hormonal imbalances, digestive issues, mood swings, etc. Unlike fad diets, or extreme measures, achieving weight loss through balanced, sustainable approaches offers a lot of benefits that extend far beyond just a certain number on the scale. For example, by following the diet plans on the Rati Beauty diet that prioritize nourishing food choices, regular physical activity, and mindful lifestyle adjustments, you would not only lose oodles of weight, but also reduce the risk of chronic diseases and develop life-long habits that promote wellness and good health. That’s why losing weight the healthy way would ensure there are no side effects and you would reach your goal weight smoothly.  Since weighing scale is not the only way to measure weight loss success, check out these 10 signs to ensure you are losing weight the healthy way.

1. You are Not As Hungry as Before:

You would notice that after a few weeks of dieting, you are no longer as hungry as you used to be. A study showed that weight loss leads to a reduction in self-reported appetite and changes food preferences among overweight and obese adults.

2. Lets you Shop From Your Own Closet:

Weight loss enables you to rediscover your wardrobe. When you lose weight, your body drops a few sizes, and that’s like finding a special key that lets you open the treasure chest and try on clothes that might have been too tight before. So, when you lose weight, without splurging money on buying new clothes, you can now wear clothes from your closet that you might not have been able to wear for a while. It’s like getting to wear cool stuff you thought you couldn’t wear anymore! With a healthy diet plan and regular exercise, you would start shedding weight from all over, not just a specific area, and that’s when your clothes that fit snug earlier, start to fit better and more comfortably now.

3. Change in Facial Features:

People notice reduction in double chin, reduced fullness, and prominent jawline (particularly with strength training) when they drop a few kgs. When you lose weight the healthy way and also cut down on sodium intake from junk food, puffiness of face also vanishes.

4. No More Snoring:

Carrying excess fat, especially around the neck and throat area, can put pressure on the airway and cause narrowing, which can cause snoring. When you lose weight, the extra fat in this area decreases, reducing the pressure on the airway and allowing for better airflow. Reports say that even with 10% drop in body weight can improve the condition of sleep apnea and snoring. Also read: “11 Alarming Signs that you Need to Lose Weight Right Now.”

5. Improved Energy and Mobility:

According to a report in Nature’s journal, obesity is a state of low-grade chronic inflammation that causes multiple metabolic diseases. Excess fat triggers inflammatory response which might worsen pain and swelling in the joints along with putting excess stress on them. People do note reduced knee and joint pains as inflammation decreases with weight loss, and they get better at daily movements.

6. More Confidence:

When you feel lighter, have more energy, and clothes start to fit better, you might feel more confident because you like the way you look and feel. This can boost your self-esteem and make you feel happier.

7. Less Visits to the Doctor:

With reduced inflammation, adequate nutrient intake, better sleep, reduced stress, regular physical activity – you automatically reduce the risk factors associated with chronic diseases, and that would mean better health and less visits to the doctor. Also read: “24 Signs that your Weight Loss is Permanent.”

8. Improves Digestive Issues:

Many people make healthier food choices as part of their weight loss journey. This can include incorporating more fiber-rich foods, such as fruits, vegetables, and whole grains. Fiber aids digestion by promoting regular bowel movements and preventing constipation. With optimum intake of dietary fiber and regular physical activity, individuals can help improve gut motility. This means that food moves more smoothly through the digestive tract, reducing the likelihood of bloating, gas, and constipation. So, no more digestive issues now!

9. Better Hair and Skin:

Losing weight can actually make your skin and hair look and feel better in several ways! When you go for walks and exercise consistently as part of your weight loss journey, there’s improved blood circulation, helping your skin glow! Losing weight also helps balance your hormones, which would improve skin and hair texture. Eating healthy foods with vitamins can make your skin and hair healthier too. Additionally, since you have cut down added sugar as part of your diet, there’s less damage to collagen and elastin (that keep your skin firm and supple), so now you can keep wrinkles at bay!

Most importantly, weight loss can improve  self-confidence and body image, while improved sleep quality and reduced inflammation positively affect emotional state. And if you want to lose weight the healthy way, the diet plans on the Rati Beauty app are your best bet. Subscribe to the Rati Beauty app for more details.

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Many clinical trials have shown us how consuming the recommended intake of dietary protein helps to boost weight loss. Though protein is not that magic bullet that would single-handedly melt away all extra fat, it definitely helps a good deal. Studies show that the mechanism by which a high-protein diet helps to burn calories involves these aspects : 1). Proteins have a higher diet-induced thermogenesis (increase in metabolic rate that follows the ingestion of food) than carbohydrates and fats. 2). Protein decreases fat mass and prevents a decrease in fat-free mass (which includes your body’s water, organs, bone, and muscle content), which helps maintain resting energy expenditure. 3). Protein keeps you full and satiated for long, curbing cravings and appetite. Since a high-protein diet is an effective strategy to employ while losing weight, let’s replace your unhealthy morning and evening snacks with these healthy, weight-loss friendly, high-protein snacks instead.

1. Broccoli Tikki:

Broccoli is a low-calorie veggie with approximately 90% water, 7% carbohydrates, and 3% protein. These tikkis are made with healthy ingredients, and on a tawa, with minimal oil, with a combination of healthy ingredients such as blanched and finely chopped broccoli with boiled and mashed potato, chopped onion, green chilies, besan, ginger-garlic paste, cumin powder, red chili powder, garam masala, and salt. Serve the tawa-fried broccoli tikkis hot with mint chutney for a delicious snack.

2. Kidney Beans (Rajma) Hummus Wrap:

This wrap combines the protein and fiber-rich rajma with the creaminess of hummus (also protein from chickpeas) and the freshness of vegetables. It’s a delicious and healthy alternative to traditional wraps, providing a balanced mix of nutrients. You can spread the hummus on whole wheat tortilla. Add mashed rajma (red kidney beans) and a layer of fresh vegetables such as lettuce, tomatoes, and bell peppers. You can also add avocado too and season with salt, pepper, and spices, and add a squeeze of lemon juice.

3. Grilled Paneer:

Anything you make with paneer is delicious and the fact that it’s one of the best sources of vegetarian protein is a great bonus. To make weight loss-friendly grilled paneer, marinate paneer cubes or slices in a mixture of olive oil, lemon juice, turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Let it sit for 15-20 minutes. Grill the marinated paneer for 2-3 minutes on each side or until the grill marks appear. It’s a flavorful and low-calorie option for weight loss.

4. Fruit with Nut Butter:

Apple, banana, strawberries, pears, pineapple, orange – any of these fruits along with nut butters like almond, peanut butter make for a creamy, high-protein snack with the benefit of added nutrients, and they require minimal effort to put together as well.

5. Protein-Rich Popcorn:

You can take very basic air-fried popcorn and make them protein rich by tossing them in either peanut butter or almond butter. The nut butter adds protein and healthy fats to the snack, providing a nutritious and satisfying option.

6. Roasted Broad Beans (Fava Beans or Bakla Beans):

Roasted broad beans make a nutritious and crunchy snack. You can also add them to salads and soups as well for that crunch factor. To make roasted broad beans on the stove, stir-fry broad beans in just a bit of oil until they become crispy and golden brown. Sprinkle with salt and seasonings such as garlic powder or chili powder. Remove from heat and let them cool before serving.

7. Tofu Chaat:

Another good source of plant-based protein, tofu can be made into so many dishes just like paneer. To make tofu chaat, dice tofu into small cubes and toss it with chaat masala, diced onions, tomatoes, chopped cilantro, and a squeeze of lemon juice. And yes, you can eat tofu raw, but if you still have doubts, slightly grilling them up would before adding to the chaat is okay too.

8. Greek Yogurt with Toppings of your Choice:

There are two reasons why we keep mentioning Greek yogurt in most of our protein posts – Greek yogurt is a complete protein, meaning it provides all nine essential amino acids that the body needs for various functions, including muscle building and repair. Also, Greek yogurt is widely available in grocery stores and inexpensive too (a medium-sized tub costs less than 50 rupees), making it easy to incorporate into your diet. Also, you can have unflavoured Greek yogurt with toppings of your choice – walnuts, almonds, pistachios, flaxseeds, hemp seeds, chia seeds, fruits, berries, peanut butter, and so many other combinations that work so well with Greek yogurt. You can also add a sprinkle of coconut flakes to get natural sweetness.

9. Paneer Paratha Roll:

Love street food? Get the same taste even while you are dieting without compromising on nutrition or diet. To make paneer kathi roll, saute paneer with onions, bell peppers, and spices such as turmeric, cumin, and coriander. Warm up a whole wheat tortilla or your regular homemade paratha, spread some mint chutney, and add the paneer mixture. Roll it up and you won’t feel hungry for long hours or at least till your next main meal.

10. Green Peas and Spinach Cutlets:

Blend blanched spinach and green peas together. Mix the mixture with rolled oats (substitute for breadcrumbs), chopped onions, ginger, garlic, and spices like garam masala and chaat masala. Shape the mixture into cutlets and shallow fry on a tawa with minimal oil until crispy. Also read: “10 Green Vegetables That Are Good For Weight Loss.”

Apart from these, a handful of unsalted almonds are quick energy boosts along with being a good source of protein and can keep you satiated for hours. Also, the snacks on our Rati Beauty diet are designed to be nutritious, satisfying, and created and portioned, keeping calories in mind to help you achieve your weight loss goals. By incorporating the snacks in our diet plans, you can enjoy guilt-free indulgence while nourishing your body and supporting weight loss efforts. Subscribe to the Rati Beauty app for your weight loss diet plans.

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