Lentils or dals are a staple in Indian homes, an indispensable part of every cuisine, throughout the length and breadth of the country. Dal is a comforting, nutritious, wholesome, simple, and traditional Indian meal that appeals to various tastebuds. Lentils are a natural powerhouse of nutrients, offering fiber, essential minerals, and most importantly, protein – a combination which ensures prolonged satiety and appetite suppression; a great combo to fuel your weight loss journey. They are an excellent source of plant-based protein, and protein, as we all know, promotes satiety and helps to cut down overall calories consumed. Additionally, protein helps to preserve lean muscle mass, increases metabolic rate, thereby facilitating weight loss. As an affordable and vegetarian protein source, dals complement rice, roti, and an array of dishes, making them a versatile element of Indian cuisine. So, here are 5 high-protein lentils for weight loss.

1. Moong Dal (Mung Beans):

Whether it’s to make plain dal or to make nuggets, moong dal offers a lot of variety. Sprouted moong dal also contains antioxidants that fight free radicals. Moong dal is a versatile ingredient that can also be included in soups, salads, and snacks. The protein content in 100 gm moong dal is around 24 gm protein! Also read: “9 Moong Dal Recipe Ideas for Weight Loss.”

2. Urad Dal (Black Gram):

Urad dal is not only the key ingredient to make your favorite idli and dosa, it’s also needed to make dal makhani and medu vada. The protein content is approximately 24 gm protein in 100 gm.

3. Toor Dal (Yellow Pigeon Peas):

Also known as arhar dal, you can make flavourful curries like sambar and dal tadka with toor dal. The protein content in toor dal is around 22 gm protein in 100 gm.

4. Matki Dal (Moth Beans):

Not that popular as other lentils, matki dal, has a high protein content of 23 gm protein in 100 gm. There are various mouth-watering dishes that can be made from moth beans – matki misal, pulao, and matki bhel to name just a few.

5. Chana Dal (Split Chickpeas):

You can make simple dishes like chana dal fry to a wholesome dish like khichdi with this dal. Chana dal probably has the highest protein content with up to 25 gm of protein/100 gm. Also read: “4 Best Rice Options To Enjoy Your Dal Chawal.”

In conclusion, lentils or dals with their rich protein content, along with fiber and other essential minerals, nourish the body and help to fuel your weight loss journey as well, provided you use them in the right way. And we at Rati Beauty diet, show exactly how to include these high-protein dals to get their weight loss benefits, without losing their appeal and nutritional value. Subscribe to the Rati Beauty app to access all your weight loss diet plans.

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Aloo, methi, gobi, mooli – all these veggies taste so delicious and make for a delightful meal when they are rolled out into a paratha form. Parathas are so versatile that they can be enjoyed for breakfast, lunch, and dinner, or even as a snack with evening chai. Additionally, parathas don’t require elaborate side dishes; they pair wonderfully with simple accompaniments like yogurt and pickle. But those who want to lose weight and are considering going on a diet might wonder if they can still indulge in their favorite paratha. The answer is yes, but you would have to make a fewtweaks. In this article, we list out on how to make your paratha weight loss friendly and nutritious.

1. Try Making It with Different Flours:

Bajra, makki (corn flour), ragi (nachni or finger millet), jowar – these are some nutritious options with fiber and minerals that boost metabolism, that you can consider to roll out parathas. If you like the traditional variety – stick to whole wheat or opt for multi-grain flour.

2. Add the Protein Factor:

Increasing daily protein intake is an effective strategy while trying to lose weight. Protein not only keeps you fuller longer and aids muscle growth, it also cuts down cravings and boosts metabolism, making it a vital macronutrient in transforming your body when paired with exercise such as strength training. Experts suggest ensuring that there’s a protein source at each meal. So, make your paratha diet friendly by adding protein-rich ingredients like paneer, sattu, matar, sprouted moong dal either by incorporating them into the dough or as fillings. You can also eat plain paratha with omelette to increase protein intake. Also read: “7 High-Protein Paratha Breakfast Options.”

3. Lace the Paratha with Ghee:

Clarified butter, also known as ghee, contains healthy fats that can aid in weight loss. Healthy fats curb cravings, boost metabolism, and support various body functions including hormone production, and are necessary for absorption of fat-soluble vitamins like A, D, E, and K. But be careful because ghee albeit beneficial, demands cautious use due to its calorie density because 1 tablespoon of ghee has about 120 calories! So, use ghee sparingly!

4. Make Paratha Nutrient Rich:

Include ingredients like spinach, carrot, cauliflower, cabbage to get loads of nutrients like vitamin A, K, iron, calcium, magnesium, fiber, antioxidants, etc. These ingredients also add so much flavour and texture to plain parathas and so many nutrients that boost metabolism as well. Also read: “Is It Okay To Eat Palak Paneer During Weight Loss?”

5. Add a Twist:

There are a lot of ways in which you can have paratha as a filling yet weight-loss friendly meal, here’s one for example: Make yourself a yummy roll with hummus spread, grilled paneer, and salad in between, and you would absolutely love this variation – it is healthy, has veggies from the salad, protein from hummus and paneer, and paratha of course acts as a delicious base.

In conclusion, with these tweaks, you can savour your favorite paratha without derailing your diet. Most importantly, if weight loss is on your mind, subscribe to the Rati Beauty app to access all our diet plans to lose extra pounds and inches.

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Tracking today paves the path to tomorrow’s triumphs. When it comes to weight loss, maintaining a food diary is an effective tool to keep track of your progress. Every entry made in your food diary becomes a stepping stone toward achieving your weight loss aspirations. A food diary isn’t just a record of daily food intake, it can keep track of your physical activity, emotions, and eating habits as well. When used in the right way, it can guide you towards your weight loss goals. In fact, maintaining and reviewing a food diary at the end of every week, would offer insights into what you are eating, how much you are eating, and help keep a track of where all the extra calories are coming from. It would help you to eliminate foods that are hampering weight loss and make space for foods that would actually help you lose weight. In fact, in a study, individuals who practiced self monitoring of food managed to reduce food intake and that led to subsequent weight loss. In this article, we list out more reasons why maintaining a food diary would help you lose weight.

5 Reasons To Begin Your Weight Loss Journey with a Food Diary:

1. Keeping a journal of what goes into your plate would help you track and cut out sources of extra calories from your daily diet.

2. Tracking calories will help create a calorie deficit which would eventually help you lose weight.

3. A food diary would help you identify and eliminate high sugar and calorie-dense food items – which can be considered main reasons behind weight gain.

4. Helps to self monitor progress, both dietary intake and physical activity. It would also keep track of your eating habits and dietary patterns, emotional triggers that lead to overeating or binge eating. Also read: “8 Minor Steps To Begin Your Weight Loss Journey Right Now.”

5. A food diary would provide insight to your nutritionist and weight loss program team to evaluate which foods and techniques are working and what changes in eating pattern and lifestyle modifications would be needed to accelerate weight loss.

Prompts For Your Food Diary: Essential Details to Capture in Your Food Diary Entries:

1. Write down every bite and nibble you took through the day. Apart from main meals, do not forget to mention snacks. Portion sizes need to be jotted down too; how much did you eat and did you go for a second serving?
2. Mention timings also. Rather than eating meals at erratic timings, stick to fixed meal and snack timings.
3. Jot down measurements of main ingredients used. Measure out ingredients before cooking and include all the measurements in the diary. If you were unable to lose weight in a particular week, it would be pretty easy to downsize portions by reviewing the measurements of that week.
4. If you ate outside of your diet, jot down your feelings on why you did so, whether you gave into cravings. Were you tired, bored, or just ate food to beat stress or to calm down jittery nerves.
5. Did you eat because you were really hungry?
6. Did you crave for any specific food that day? Did you gave into that craving or did you fight the temptation?
7. Did you cheat on your diet? Did you order food from outside, did you overeat?
8. Do not forget to mention whether you were physically active or not, number of steps taken, workout done, and for many minutes did you walk that day.
9. Mention your water intake, did you have at least 8 glasses of water?
10. Did you sleep well the previous night? Your sleep routine needs to be mentioned as well because sleep deprivation has a major impact on appetite and cravings. Lack of sleep can increase your appetite and cravings for calorie-dense food the next day. Also read: “8 Surprising Sources of Empty Calories you May Be Overlooking.”

6 Tips To Get Maximum out of a Food Diary:

1. Write down every single detail, do not feel embarrassed of what your dietician would think. Every bite and every nibble should be noted down for better results.

2. Enter the details as soon as you consume the food – don’t wait till the night because you might miss out a few details.

3. Write down protein, carb, healthy fat intake. Did you get vitamins and minerals through your diet? What where the sources of these macronutrients and micronutrients.

4. Did you meet the recommended dietary vegetables and fruit intake for that day?

5. Go through the journal weekly and keep track of how many times you indulged in junk food and make a resolve to eliminate that food item the next week.

6. Do not forget to review the food diary at the end of the week after standing on the weighing scale. If you lost weight, find out what worked. If you gained weight, find out where you actually went wrong.

In conclusion, the simple act of maintaining a food diary is such a powerful strategy on your weight loss journey. It’s not just important to maintain a food diary, it’s also important to review this diary at the end of every week, and get crucial insights into your eating habits and calorie intake. If maintained correctly, this food diary can act as a roadmap to achieve your weight loss goals. And to lose all the extra pounds and lose inches from the waist, check out our diet plans on the Rati Beauty diet. Subscribe to the Rati Beauty diet to access our weight loss diet plans.

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Looking for some low-calorie snacks to maintain energy levels and prevent overeating during main meals? Well, we have got you covered! There are a lot of Indian snacks that can fit into weight loss diet plans without significantly increasing calorie intake and puffed snacks fall into this category. Puffed snacks are low in calories because they are prepared under high temperature and pressure, expanding the grains and creating an airy texture. This process results in larger snacks with less weight, leading to lower calorie content per volume. Additionally, since they absorb less oil compared to fried snacks, there are lesser calories in them. In this article, we list out 5 Low-Calorie Puffed Snacks to curb mid morning and evening hunger pangs.

1. Jowar Puff: Jowar puff, or puffed sorghum, can be prepared and made into a variety of dishes. You can prepare flavourful chaat by mixing jowar puffs with chopped onions, tomatoes, cucumber, coriander leaves and tamarind chutney. Top jowar puffs over salad to get that crunchy factor. You can even replace packaged cereal with jowar puffs – just pour milk and add chopped fruits like banana and apple, and do not forget chopped nuts like almonds and walnuts.

2. Makhana: Makhana, or fox nuts, offer versatile snacking options that appeal to all tastebuds and palette. Simple preparations like dry-roasting with pepper powder provide a low-calorie, crunchy snack. Using ghee, coconut oil, or olive oil to roast makhana adds healthy fats and enhances its flavor. You can also make a delicious chaat with makhana by adding a bit of turmeric, chilli powder, chat masala, and salt. Also read: “Makhanas For Weight Loss – How to Eat It Right?”

3. Rice Puff/Murmura: Murmura, also known as puffed rice, is a popular snack all across India. By choosing puffed rice over calorie-dense snacks like chips and cookies, we can satisfy cravings without consuming excessive calories. For a weight-loss friendly version of spicy murmura, make it with less oil and with spices like turmeric, cumin, chili powder, and salt.

4. Barley Puff: Barley puffs are made from barley grains. You can make a trail mix by mixing barley puffs with nuts, chocolate chips or roll them with almond butter or peanut butter to make quick energy balls.

5. Popcorn: Last but not the least, popcorn! Don’t we all love popcorn! It’s made from corn kernels and air-popped popcorn without any added butter or oil makes for a low-calorie snack. You can have up to three whole cups of popcorn in a day and not exceed 100 calories! However, microwavable and butter-laced ready-to-pop packets are calorie dense and easily available everywhere. Instead, opt for corn kernels and pop them without oil or just a bit of oil.

Summing up, these airy treats, offer satisfying textures without loading up on calories. From spicy murmura to versatile jowar puffs, these snacks cater to varied tastes, providing guilt-free munching options for weight-conscious individuals. Also, if you are trying to lose weight without much success, check out our diet plans on the Rati Beauty app to lose extra pounds and inches as well. Download the Rati Beauty app for more details.

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Eggs are a beloved choice for people who want to lose weight due to several reasons – they are a good source of protein and also packed with essential nutrients (vitamin A, B5, D, E, K, folate, phosphorous, selenium, calcium, zinc), not to forget, low in calories with one egg adding up less than 80 calories. Additionally, studies suggest that eggs for breakfast may regulate appetite hormones, curbing overall calorie intake throughout the day. Also, their versatility makes them a popular choice – you can have them boiled, scrambled, poached, and in the most appetizing way –  as omelettes! In fact, egg in omelette form is preferred over boiled eggs, making it an enjoyable and weight-conscious meal option. However, while omelettes make for a delicious meal, they can also be higher in calories, and when you are trying to lose weight, every calorie counts! So, in this article, read about 5 Ways To Make Your Omelette Healthier and Weight Loss Friendly:

1. Choose Organic Over Regular Eggs:

Organic eggs are often deemed healthier than regular eggs because they come from hens that have been fed organic diet without the presence of fertilizes, pesticides, growth hormones or other toxic ingredients. Organic eggs have higher level of nutrients, omega-3 fatty acids and antioxidants. In a study, albumen from organic eggs showed a higher level of protein than regular eggs. With minimal use of hormones, antibiotics, and synthetic pesticides, they pose a lower risk to health.

2. Cook with Minimal Oil:

The trick to cut down calories in any dish would be to cook with minimal oil, the same rule applies to omelette as well. Avoid butter altogether and switch to a healthy alternative like olive oil which is rich in monosaturated fatty acids that regulates metabolism and appetite as well. Even with olive oil, practice moderation, and use less because 1 tbsp may contain up to 119 calories!

3. Add a Lot of Veggies:

Increase the nutrient profile of omelettes by adding a lot of veggies. Spinach, tomato, capsicum, coriander, onion, zucchini, mushroom, etc. are low in calories and high on nutrients, and adding them would make for an extremely satisfying meal.

4. Add More Protein:

Boosting protein intake is a proven method for shedding excess weight. Elevate the protein levels in your omelettes by incorporating grated paneer (cottage cheese). Since blacked beans are a good source of protein, you can make a filling of boiled black beans and fold the omelette to amplify the protein. Another option is to add cooked and shredded chicken into the omelette mixture to make a weight-loss-friendly meal.

5. Serve with a Source of Healthy Fats:

The duo of protein and healthy fats is a powerful combination for weight loss. Together, they increase feelings of fullness, helping to control hunger and prevent overeating. When paired with carbohydrates, the protein-healthy fat combination slows down sugar absorption, stabilizing blood sugar levels, and controls appetite. To get healthy fats, cook the omelette in olive oil, and serve along with omega-3 fatty acid sources like avocado or fatty fish.

In conclusion, eggs are a rich source of protein, and omelettes in particular, with a burst of flavours, would appeal to all tastebuds. It’s a much healthier breakfast option than packaged cereals, and provides a balance of nutrients, making them more beneficial for weight loss, but do remember to avoid cheese and ketchup to keep the calorie count in check. Most importantly, if weight loss is on your mind, subscribe the Rati Beauty app to access all our diet plans.

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Almonds—they’re tiny superpower snacks! They’ll help you remember where you hid the chocolate… or at least give you the energy to search longer From boosting memory to adding a lovely glow to your skin, almonds are considered a nutrient powerhouse. There’s another major benefit almonds can help you with – losing weight! Renowned for their rich content of protein, fiber, and healthy fats such as oleic acid and palmitoleic acid, they regulate cravings, appetite, and control insulin, thus earning the reputation of being weight loss champions. Yet, amid the myriad benefits of having almonds, a major question lingers: Should one opt for the peeled or unpeeled variety to aid in the weight loss journey? Let’s crack open this nutty dilemma.

How Almonds Help with Weight Loss?

Almonds stand out as a powerhouse in aiding weight loss, boasting high nutrient density with significant fiber, protein, and healthy fats. A combination of protein, fiber, and healthy fats keeps appetite in check, boosts satiety signals, and aids in the whole fat-burning process. In just 25 almonds, you get approximately 14.2 grams of healthy fats, 3.5 grams of fiber, 6.1 grams of carbs, and 6 grams of protein—all within a modest 164 calories. They are so versatile – you can substitute almond milk for regular milk and pick almond flour over wheat flour for gluten intolerance.

Choosing Almonds for Weight Loss – Peeled vs. Unpeeled Debate:

Traditionally, almonds are soaked in water or milk overnight before being peeled and eaten. This is done because the skin of almonds is a bit difficult to digest and soaking them overnight, improves their digestibility. Also, the peel of almonds have tannins and other anti-nutrients which hinder with the absorption of important nutrients such as iron, calcium, zinc, and soaking them overnight gets rid of these anti nutrients. Most importantly, soaking almonds makes the nutrients in almonds more bioavailable, so that the protein, vitamin E, fiber gets absorbed and utilized by the body efficiently. On the other hand, the peel of almonds are considered to be high in fiber and antioxidants, so people believe that taking the peel off reduces the fiber and antioxidant profile of almonds.

The ideal solution would be to keep a balance – soak a few almonds overnight, peel them, and have them first thing in the morning. You can also add peeled almonds to smoothies and salads. You can make the unpeeled almonds into a trail mix and that would make for a delightful and healthy snacking option. Also, toast unpeeled almonds and sprinkle them over salads for added texture and nutty flavor. You can also include unpeeled almonds in your homemade granola mix for a delightful crunch.

Whether in peeled or unpeeled form, a handful of almonds, are a powerhouse of nutrients, and should be part of your daily diet. To access all our effective weight loss diet plans, download and subscribe to the Rati Beauty app.

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Yoga is often considered as a low-intensity exercise, especially when compared to high-impact activities like running or cardio routine. However, it’s important to note that different forms of yoga such as Ashtanga, vinyasa, hatha, and power yoga burn a lot of calories. Yoga is also a safe bet for people who do not like intense workout routines like cardio or HIIT or have joint paint or injuries. In fact, doing yoga regularly increases flexibility and eases joint pain which would help to engage in more physically demanding workout routines later on. All forms of yoga whether it’s low intensity or high, is a great addition to your weight loss journey. Yoga is the kind of a workout routine that everyone can enjoy and stick to in the long term and get amazing results. In this article, we explore 6 big ways yoga can help you achieve weight loss.

1. Yoga Helps Reduce Stress:

There is a strong link between prolonged stress and belly fat, and experts call it “stress belly.” Under stressful situations, our body releases the hormone cortisol, which keeps the blood sugar and blood pressure elevated. Stress also switches on the “fight-or-flight” response where the body slows down metabolism to conserve energy. Stress also disrupts sleep and increases cravings and appetite for unhealthy food. Doing yoga reduces stress, also helping to overcome stress-induced overeating. So, in the fight against flab, we need to find effective ways to reduce stress, and yoga, is a wonderful tool to do so. Yoga calms the nervous system and relaxes the mind. It also stimulates the release of endorphins, which are believed to be body’s natural painkillers, also helping to elevate mood and alleviate anxiety.

2. Burns Significant Calories:

Yoga is not considered an intense workout routine because we do not sweat profusely. However, yoga involves a series of poses and movements that engage different muscle groups, and helps build muscle. Yogasanas also improve metabolism, and as we all know, a healthy metabolism, burns a lot of calories even at rest. As we have mentioned earlier, astanga, hatha, power and hot yoga are different forms of yoga which burn a lot of calories. Also read: “5 Yoga Poses That Burn More Calories.”

3. Helps To Practice Mindful Eating:

Since yoga is considered an union of the body and mind, it promotes being connected to body’s sensations and living in the present. All these habits can extend to our eating habits and help us tune into the body’s hunger and satiety signals. By applying mindfulness to eating, individuals become more conscious of their eating habits and stop when they are full without overeating. Additionally, since yoga helps to beat stress, it can help with emotional eating which is one reason why we tend to binge eat.

4. Adds Tone To The Body:

A lot of yogasanas stretch the muscle fibers and promote their growth. Yoga helps to build lean muscle and tone the body, and that means you would not only feel good, you would also look good!

5. Sleep Deep, Shed Pounds:

There are a lot of studies that show that sleep deprivation increases appetite, unhealthy cravings, and significantly increase calorie intake the next day. Sleep and stress management should be made a priority if you are embarking on a weight loss journey. Coming back to sleep, when people do yoga, they learn how to calm their busy minds. To get a restful sleep, one needs to hit the bed with a relaxed mind and yoga helps a great deal. It’s like when you listen to a soothing bedtime story, and it helps you feel relaxed and ready for sleep. Yoga also teaches our bodies how to let go of any tension. By practicing yoga, our bodies and minds become calm and relaxed, making it easier to have a good night’s sleep.

6. Yogasanas Help To Regulate Important Hormones:

A lot of yoga poses help to regulate important hormones that contribute a great deal in weight management, thyroid and insulin for example. Setu bandhasana or the bridge pose is an effective yoga to alleviate thyroid condition. It stretches the neck and improves blood circulation in the thyroid gland. Yoga has gained importance an effective tool for diabetes management. Tadasana, trikonasana, veerabhadrasana, have been found to stimulate pancreas and diabetes management. It is also believed that pranayama techniques and yoga therapy alleviate stress-induced hyperglycemia.

In conclusion, yoga can prove to be a powerful ally in your weight loss journey. Yoga stands as a versatile and sustainable fitness choice for all, promising remarkable results in the journey towards weight loss and overall well-being. Find the most-effective yoga poses to burn calories on the Rati Beauty app.

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