Broccoli Paratha is healthy and full of nutritious. There are many different types of mixed paratha like palak paratha, muli ka paratha, and Gobi ka paratha. Broccoli is low-fat helps in weight loss and helps in controlling diabetes. This has properties to solve hormone-related problems. Tasty and delicious paratha recipes can be served in morning breakfast and dinner.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It is full protein .
The nutrition facts for 1 cup (91 grams) of raw broccoli are
Sprouts Poha mixed is the best breakfast recipe. It is a very nutritious recipe. It is very easy to prepare and takes no time of yours to prepare this recipe .sprouts are the main ingredient in it makes it a very healthy recipe. This recipe is delicious and tasty. It also contains nutrients like iron, calcium, b-complex Vitamins.
A combination of poha and sprouts is the most delicious. This will be enjoyed by all age groups. you can cook in the poha in two forms dry roasting it or pour or water on the poha in water and removing water use this as below details.
Incredadenceto make Poha Sprouts
1 cup of boiled sprouted in the matki( moth beans) or you also add Monga dala also as per your taste
60 gram of poha
2 tablespoons of olive oil or ghee
1 tablespoon of cumin seeds(jeera)
1 tablespoon of chopped green chilies
½cup fined chopped onion
½ cup fined chopped capsissiom and pea
½ tablespoon chill powder
4-5 spring curry leaves
5-6 pcs of peanut
lemon juices
Garnish with coconut
Preparation
1. Washed 60 grams thick poha in the water to remove dirt. do not use too much water. Use a strainer or rinse the poha.
2. Do does not rinse them too much else they will break and become mushy.
3. Heat 2 tablespoons of oil in the same pan. Crackle the mustard seeds first. Use olive or ghee.
4. Add curry leaves 5-6 pcs.
5. Add ½ cup finely chopped onions, capsicum, and pea.
6.Now add 1 teaspoon, salt as per taste, and ¼ teaspoon turmeric powder.
7. Add roast 5-6 pcs of peanuts in a let it become crunch.
8. Add poha and sprouts mixted it gently.
10. Cover it with lead and steam it for about 2 minutes on low heat.
11. Switch off the heat and let poha sp remain covered for 1 to 2 minutes.
12. Remove the lid and sprinkle 1 teaspoon lemon juice, and 2 to 3 tablespoons grated coconut.
13. Mix gently and serve.
Enjoy yummy poha with tea, coffee, or juice 🙂
Dry roasted poha buds
Ingredients
1 cup of boiled sprouted matki( moth beans) or you also add here Monga also
50 gram of poha
2 tablespoons of olive oil or ghee
1 tablespoon of cumin seeds(jeera)
½cup fined chopped onion
½ tablespoon chill powder
4-5 spring curry leaves
5-6 pcs of peanut
10-15 Makhana
Preparation
1.Dry roast poha with 1 tablespoon oil at a low flame. It will get roasted.
2. Heat 1 tablespoon of oil in the same pan. Crackle the mustard seeds and makhana. Use olive or ghee.
3 . Add roast 5-6 pcs of peanuts in a let it become crunch.
4. Add curry leaves 5-6 pcs in the pan.
5. Now add 1 teaspoon, salt as per taste, and ¼ teaspoon turmeric powder.
6. Boiled the sprouts before adding them to poha. Add poha and mix gently.
7. Cover and steam for about 2 minutes on low heat.
8. Switch off the heat and let poha remain covered for 1 to 2 minutes.
Vrat ka dhokla or Sama rice ka Dhokla is light, spongy, and full of flavor! A gluten-free delicacy. Pair it with vrat ki chutney, and they both compliment each other perfectly.
Nutrition Value
Calories: 309kcal
Carbohydrates: 49g
Protein: 6g
Fat: 9g
Saturated Fat: 1g
Cholesterol: 1mg
Sodium: 28mg
Potassium: 265mg
Fiber: 5g
Sugar: 2g
Ingredients
1 cup Sama Rice
⅓ cup Sabudana/Sago Pearls
2 tablespoons Beaten Curd (yogurt)
2 tablespoons water (add slowly to adjust consistency)
½ teaspoon Citric acid
1 tablespoon Lemon Juice
1 teaspoon Sugar
1½ teaspoon Baking powder (see notes above)
Salt to taste
1 teaspoon oil to grease the bowl
2 tablespoons Oil
3 pieces of Green Chilies
7-8 leaves of Curry leaves
½ teaspoon Sugar
4 teaspoon Coconut powder for garnishing it
Preparation For SteamedDhokla
Wash sama rice under tap water remove all the dirt . Then removed the water form it.
Transfer raw sabudana to a mixter grinder. Then grind the sabudana till it becomes a fine powder like .
Combine powdered sabudana and sama rice in a bowl.
Add enough water to soak the grains. Set it aside in the refrigerator for 4 hours. It will become like summoning better. The batter should be creamy and smother.
Add yogurt, lemon juice, sugar,Eno, and salt in the better. Mix them all. After adding all this better get raise to due Eno. Exited the better property.
The batter should of pouring consistency.
Grease a tray or thali.
Steam for 12- 15 minutes when you put to pick in comes out clean.
Allow it to cool completely.
Carefully flip it over.
Assemble ingredients for tempering.
Prepare the tempering and add 2-3 tablespoons of water.
Add 7-8 leaves of Curry leaves, and sugar 1 tablespoon .Make it on the low flame and swich off it after few minintes .
Let dokhla cool down for few seconds, then add 1/3 cup water seasoning which you have made.. Now pour the tadka with the water evenly over the dhokla and in between the cuts .
Garnish with coconut powderon on dokla.
Then you can add pudina chutney over it.
Green Chutney Recipe
Coriander leaves – 1 bunch
Mint /Pudina – 1/2 a bunch
Green chilli – 2-3
Salt as required
Lemon juice – 2 tsp
Methods for Vrat ka Dhokla
Grind everything together to a fine paste with cold water. Serve it as a side dish for dhokla.
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Healthy Makhana Milkshake Smoothie is very good for weight loss. Makhana is also a lotus seed. (Fox nuts). Makhana is one of the highest-dry snacks these days.
Makhana is a healthy substitute for popcorn due to its health benefits too. When these seeds are roasted in 1-2 teaspoons of olive oil are loved by everyone. Makhana is use in many recipe like salads, , Prasad , in sebziand and also snkacks etc.
Makhana do not contain too much fat and have zero cholestreral level.
Since Navratri makhana kheer is mostly eaten by the people and also most common. Makhana Milkshake is also healthy and rich in protein. We can be consumed this in Navratri or any other time also which gives fullness to a person for a long time also at the same time person will not feel hungry after that. Makhana is a good source of protein and fiber, also has micronutrients like calcium, magnesium, iron, and phosphorus.
Makhana loads of energy also help us to keep hydrate for long. They are also considered as very pious food and used during many holy rituals.
Having fertility issues?
if a person is suffer for fertility isssue .Fox nuts will come to the rescue this problem.Now days many womwn are suffering from this Touted as an aphrodisiac, they help with premature ejaculation, improve the quality of semen and help women suffering from infertility. So this too good souce of women suffering fro this problem.
People who are trying to lose weight must try this protein and calcium rich makhana milkshake recipe.
One cup of makhana provides us with 11% of the daily recommended calories which our body needs.
Protein-Rich Healthy Makhana Milkshake Smoothie:
Ingredientsfor Healthy Makhana Milkshake Smoothie
1 cup Makhana
2 tbsp Peanuts
2 spoon Almonds
1 tablespoon honey or Dates
1 Almond glass milk
4 pcs Tables spoon Raisins for garnishing
1 tsp Mixed seeds for garnishing
1 tsp Pomegranate
Method:
1 First take a nonstick pan heat it at a very low flame and roast the makhanas till the color change to slightly brown. Keep aside to get it normal temperature.
2 In the same pan, roast peanuts and almonds too after some time off the flam. Do not grind it till it reaches normal temperature.
3Now Add milk and makhana to the grinder to make it in the form shake. Also, add honey or dates according to your choice. Again mixed them all in the grinder.
4 Pour in glasses and garnish with raisins and seeds and pomegranates. As per your preference.
Tip -you can date into it or honey.
You can are adding pomegranate to it you can skip sugar it has its natural sweetness.
To make it too tempating you can also add vanali icream scoop for the good taste. if you are not on fast.
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It’s very easy to make Papaya Fruit Punch. I love smoothies for breakfast because they are so refreshing, nourishing, and delicious. This smoothie contains nourishing tropical fruit and tastes amazing. Nowadays everyone what to be fit so this papaya fruit punch is the best option for breakfast or cork tiles.
Papaya Nutritional facts-Two cups of fresh papaya chunks (245 grams) have 124calories and 4.5 grams of fiber. Papaya is rich in vitamins A and C with lots of health benefits to offer.
On a hot summer day, a cool and flavorsome glass of papaya juice can make your heart leap with joy. Papaya can be a miracle fruit for you if you are trying your heart and soul to get into shape.
The following nutrition information is provided by the USDA for 1 cup (145g) of raw papaya sliced into one-inch cubes
Pears are nutrient-dense fruits. A medium-sized pear contains approximately a hundred calories and is fat-free. Pears are a rich source of dietary fiber. A medium-sized pear provides about fifteen percent of the daily copper requirement.
Ingredientsto make Papaya Fruit Punch
2 cups papaya cubes
1 cups pear cubes
Add hug curds
Also, add ½ of almond or coconut milk
2 table spone of mixed seeds
1 table spone of honey or you can add 2 dates in it
1 teaspoon Lemon juice
Mint leaves 2pcs for garnishing
Preparation for Easy to make Papaya Fruit Punch:
1. Wash both fruits well.
2. Cut both the fruits and Remove seeds from both fruits.
3 Received the covering of the fruits properly.
4. Pour coconut or almond milk with chopped papaya and pear in a blender and blend them well, until it form a smooth paste . Also, Add all the 1 tablespoon of honey, and a pinch of salt, and lemon juice in it.
6. Run the mixier again until everything blends properly.
7. Pour in glass with crushed ice.
8. Garnish the smoothie with the mint leaf. you can enjoy this drink
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Healthy Avocado Toast provides a substantial amount of monounsaturated fatty acids and is rich in many vitamins and minerals. Incorporating them into a varied, healthy diet can provide a number of benefits.
Nutrition value of Avocado
1 Avocado (medium, whole)
250 calories, 23 grams total fat
How to make Almond flour at home for Avocado Toast?
This keto bread without eggs needs only 7 ingredients and makes delicious bread at only 2g net carbs for a slice.
Almond flour
Use protein powders, awn this recipe turns this will taste good.
Intermittent Fasting is not a diet, it’s a pattern of eating which is 16:8. Scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you Eatwell, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. Many times you’ll try to keep your calories the same when you start intermittent fasting. Intermittent fasting is a good way to keep muscle mass on while getting lean.
How intermittent fasting leads to fat loss in a Moment and also helps many diseases also.
Step 1:
this, we eat good fats and victims and minerals and remove all the bad fats and things that are harming us and incorrect quantity which is more important in it. This helps us to get back in shape. TO be fit it requires very little behavior change in habit which is good for healthy living.
Step 2:
A Very good thing About intermittent fasting falls into the category of “simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference.”In this, you eat good qualitative food like fruit, vegetable and nuts and eggs and many more Things which is required for your balanced diet and in required quantity.
Step 3:
This fasting helps to get people back with confidence and also helps change their lifestyle which is more important for us these days as everyone these days wants to fit in.
Eg – All of us are aware with the COV-19 we all are sitting at home and doing the work and not doing physical tasks. Before this COV-19 we are going to the office and we are on the proper route and doing some physical activities which are more important for the body to burn fat. But due to this cov19, we are sitting at home doing work that destroys our lifestyle and due to this we also know that hormonal problems have increased and people have to gain a lot of weight loss and suffer from many diseases.
Many people celebrate and people who have started intermittent fasting have lost their weight like Bharti Singh who lost 16 kg with intermittent fasting.
To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.
Your body is in the fed state of digesting and absorbing food. The fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When we are in a fed state, it’s very hard for our bodies to burn fat because our insulin levels are high
After some time our body goes into the process of a postabsorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post-absorptive state lasts until 8 to 12 hours after your last meal, this time we enter the fasted state. It is much easier for your body to burn fat in a fasted state because your insulin levels are low.
When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state. We don’t enter the fasted state until 12 hours after our last meal, this much time our body requires to digest the food.
The main reasons why many people start intermittent fasting will be to lose fat without changing what they eat, how much they eat, or how often they exercise is affecting their body.
Fasting puts your body in a fat-burning state that you rarely make it to during a normal eating schedule.
The Benefits of Intermittent Fasting
Leangains are called intermittent fasting. 16–hour fast followed by an 8–hour eating period. Intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn’t matter when you start your 8–hour eating period. You can start at 9 am and stop at 5 pm. I tend to find that eating around 1 pm and 8 pm works well because those times allow me to eat lunch and dinner with friends and family. Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer.
You can do this by skipping breakfast, eating your first meal at noon, and your last meal at 8 pm. Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method.
Hunger is not that big of an issue, although it can be a problem in the beginning, while your body is getting used to not eating for extended periods of time.
No food is allowed during the fasting period, but you can drink water, coffee, tea, and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period.
When practicing intermittent fasting, working out in the morning can be super beneficial.
Since it is near the end of your fast, your body’s insulin levels have hit their baseline, meaning that your body is no longer storing fat, but rather is burning it.
Therefore when you work out, you are burning solely to store body fat.
How much weight can you lose in a 16: 8 diet?
According to the studies published in Molecular and cellular endocrinology who have found out on average,
someone whose weight is just 90 kg would lose 5%of their total body weight in the 10week period.
someone needs to do correct exercise and diet only then he or she can lose 11 pounds in 10 weeks.
For good weight loss try to follow food on 16:8 diet
Whole grains like – rice, oats barley, whole grain pasta, and quinoa will keep you fuller for longer.
Protein meat, poultry, fish, eggs, nuts, and seeds will keep you full.
Fruit: Apples, bananas, berries, oranges and pears will offer good vitamin sustenance.
Vegetables: Broccoli and leafy greens are especially good for making sure you’re eating enough fiber.
Healthy fats: Olive oil, coconut oil, avocados.
Intermittent Diet – as follow below for 1 day
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Follow (Fasting Plan), Everyone dreams of having a perfect and fit body. Only some people only have perfect bodies and health. To maintain it they have worked so hard. Many people are facing difficulties in weight loss and also doing so many remedies for it. Today we will tell you about the Indian various diet plan for losing weight.
Intermittent fasting is known as intermittent energy restriction. Intermittent fasting is an eating pattern in this cycle is between periods of eating and fasting. There are many types of intermittent fasting methods. This can be split in day or week into eating periods and fasting periods.
Most people already “fast” every day while they are sleeping. Intermittent fasting is where we have to extend this for a little longer fast. We can do this by skipping breakfast or eating our first meal at noon. This is 16 hours fasting window every day, and restrict ourselves to eating for an 8-hour eating window.
Some of the behavioral changes need in Intermittent Fasting. Here are some of the changes that were seen in different people after intermittent Fasting are:
Diet plan which can help in weight loss. Intermittent fasting helps in scheduling meals to take food on time not eat at odd times. Make your lifestyle correct The calorie intake in this diet remains the same as for a weight loss diet.
Here is some food Recommended in intermittent fasting:
It includes fresh fruits and vegetables which are your daily vitamins and minerals need.
It contain moderate fat, carbohydrate, and high protein.
You can opt for whole-grain cereal, millets, and fiber-rich fruits as all these things help in weight loss.
Taking the good quality of proteins like low-fat milk and products like this lean meat, fish, and egg are vital.
Need toTaking 2-3-liter water daily.
The exercise you can do in the Intermittent Fasting Plan
When you do a Cardio workout that targets your stored fat in our body.
High-intensity interval training can have a great impact on your body storage fat.
You must avoid exercise before going to bed as it can disturb your sleep pattern.
Before doing exercise have a cup of coffee or green tea an hour ago. It will boost metabolism you will do exercise with more engey and also help in weight loss.
Intermittent Fasting DietPlan
It has become a health trend in every country. It helps in weight loss and also maintains our body. There are many methods for an intermittent fasting diet plan. I will be telling you about a few of them:
The 16/8 Method
The fasting Plan period is between 14-16 hours daily and eating hours are between 8-10 hours. This is an easy method of fasting. In this, you can skip your breakfast and should not eat anything after dinner. and after 8 clocks. During the fast, you can have water, coffee, and other zero-calorie beverages. 8 hours of eating window, you can fit in two, three, or more meals.
This method is also known as the Leangains protocol and was popularized by fitness experts.
It’s very important to eat healthy foods during your eating window. This method won’t work if you eat lots of processed foods and junk food. You also need to do exercise so that old storage fat will get burned fast.
Read more about Intermittent fasting by Dr. Sneha Chopra
this method involves 24 hours of fast once or twice a week. This method was given by Brad Pilon and is quite popular. You have to fast from one meal of the day to the same meal as the second day. For example, if you had breakfast on Tuesday then up to Wednesday morning breakfast you have to fast to complete 24 hours.
Alternate Day Fasting
In this method fast is done on every Alternate day. For example, if you have a normal healthy diet on Sunday but on Monday you have to fast. On Tuesday you can have done proper healthy diet but on Wednesday you have to fast. This way you fast will go on. But do not eat any junk food in it.
There are many different versions of this method.
It has been researched that alternate-day fasting is not any more effective at producing weight loss or weight maintenance than a typical calorie-restrictive diet. For the beginner, it becomes difficult to do fast every day.
With this method, you may go to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long term.
There are two subtypes
Complete alternate-day fasting (or total intermittent energy restriction), where no calories are consumed on fast days.
Modified alternate-day fasting (or partial intermittent energy restriction) in this we consumption of up to 25% of daily calorie needs on fasting days instead of complete fasting. This is eating to alternating days with normal eating and days with a very low-calorie diet.
In this method, you have to eat fruits in a day and eat a heavy meal diet at night time. This means in this you have to fast in the day and should have proper meals at night time. It involves eating small amounts of raw fruits and vegetables during the day and eating one huge meal at night. Basically, you fast all day and feast at night within a 4-hour eating window.
In this method, you have to skip a meal from time to time. You can skip a meal when you are busy or when you are not hungry. In other words, we can say skipping one or two meals in a day is known as spontaneous meal skipping.
1. How It Affects Your Cells, Hormones, Heart disease, and diabetes Also
Body changes hormone levels when we do fasting stored body fat accessible and initiates important cellular repair processes.
Some of the changes that occur in your body during fasting:
Insulin levels- Blood levels of insulin drop significantly, when we fast and facilitate fat burning. Buy this we will lose weight.
Also, help from Diabetes.
Blood Sugar levels
Bp(Blood Pressure)
Blood Triglycerides
Total and LDL (bad) cholesterol
Human growth hormone (HGH) levels. The blood levels of human growth hormone (HGH) may increase dramatically. Higher levels of this hormone facilitate fat burning and muscle gain and have numerous other benefits.
Cellular repair- The body plays important cellular repair processes, such as removing waste material from cells. So there are benefits of intermittent fasting which leads to changes in hormones, the function of cells
2. Intermittent Fasting diet Plan for Weight Loss
Today time everyone wants to be slim or have a perfect and healthy body. But no one says that it is impossible. Maintaining your body and keeping it perfect is possible for these people who have determined they should not leave any hope. Step by step they will reach success.
If you lose weight you will gain your confidence back and your body will get free from many diseases. So weight loss help in the overall mental and physical health. Also, help from depression is the most faced by people days.
Has benefits for your brain
It is good for the body is often good for the brain as well. Intermittent fasting improves various metabolic features known to be important for brain health.
3. Intermittent fasting helps Reduce
Oxidative stress
Inflammation
Several studies in rats -intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function.
Fasting also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF). A BDNF deficiency has been implicated in depression and various other brain problems.
4. May Help Prevent Alzheimer’s Disease
Alzheimer’s disease is the world’s most common neurodegenerative disease. There’s no cure currently available for Alzheimer’s, so preventing it from showing up in the first place is critical. A progressive disease that destroys memory and other important mental functions. Brain cell connections and the cells themselves degenerate and die, eventually destroying memory and other important mental functions.
Memory loss and confusion are the main symptoms. Fasting helps in slow down the progress of this disease.
In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 people
Recap & Final Thoughts
The main reason for any dietary change is to have a healthy lifestyle that helps you meet your health goals. Whether you’re looking to lose weight or prevent disease, intermittent fasting is one eating style that may work for you. The most important thing with any diet is to get all of your essential macro and micronutrients, appropriate amounts of food, and fiber for a healthy gut microbiome and enjoy your lifestyle in the long run.
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Everyone dreams of having a perfect and healthy body. Only a few people have a perfect body and health. Others have to work hard to maintain their body perfectly. But no one says that it is impossible. Maintaining your body and keeping it perfect is possible. People are having difficulties with their weight loss. There are many tips and advice given to them for losing their weight. Today I will be telling you about the Indian diet plan for losing weight.
Intermittent fasting, also known as intermittent energy restriction. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are many different ways of intermittent fasting methods, all of which split the day or week into eating periods and fasting periods.
Most people already “fast” every day, while they are sleep. Intermittent fasting can be as simple as extending that fast a little longer. You can do this by skipping breakfast, eating your first meal at noon, and your last meal at 8 pm. Then you’re technically fasting for 16 hours every day, and restricting you’re eating to an 8-hour eating window.
Many fewer behavioral changes are required in Intermittent Fasting. The changes were seen in different people after intermittent Fasting are:
Muscle mass increases
Body fat decreases
Spontaneity increases
The decrease in the amount of time in training.
Intermittent Fasting Diet Plan
Diet plan which can help in weight loss. It is rightly said that to avoid sickness eat less. Intermittent fasting helps in scheduling meals to get the most benefits from it. The calorie intake in this diet remains the same as for a weight loss diet. Here is some food composition of intermittent fasting:
It includes fresh fruits and vegetables for daily vitamins and minerals.
It is having moderate fat, moderate carbohydrate, and high protein.
You can opt for whole-grain cereal, millets, and fiber-rich fruits as these things help in weight loss.
Taking the good quality of proteins like low-fat milk and its products, lean meat, fish, and egg are vital.
Taking 2-3-liter water daily.
Diet Plan Intermittent Fasting
The exercise you can do in Intermittent Fasting
When you do a Cardio workout then it targets the fat stored in the body.
High-intensity interval training can have a great impact on lean body mass and fat storage.
You must avoid exercise before going to bed as it can disturb your sleep.
Before a workout, have a cup of coffee or green tea an hour ago. It will boost metabolism and help in weight loss.
Intermittent Fasting Diet
It has become a health trend in every country. It helps in weight loss and also maintains our body. There are many methods for an intermittent fasting diet plan. I will be telling you about a few of them:
The 16/8 Method
In this method, the fasting period is between 14-16 hours daily and eating hours are between 8-10 hours. It is an easy method of fasting. In this, you can skip your breakfast and should not eat anything after dinner. During the fast, you can have water, coffee, and other zero-calorie beverages. Within the eating window, you can fit in two, three, or more meals.
This method is also known as the Leangains protocol and was popularized by fitness experts.
It’s very important to eat healthy foods during your eating window. This method won’t work if you eat lots of processed foods or an excessive number of calories. You also need to do exercise so that old storage fat will get burn fast.
Pls see below-attached link for more information-https://snehachopra.com/blog/2020/07/how-to-follow-intermittent-fasting-in-the-right-way-a-comprehensive-intermittent-fasting-guide/
5:2 Diet
In this method, you have to eat normally for 5 days of the week. Then reducing calorie intake between 500 – 600 in the next two days of the weak. It is also called the fast
For example, you might eat normally every day of the week except Mondays and Thursdays. For those 2 days, you eat 2 small meals of 250 calories each for women and 300 calories each for men.
Eat stop eat
It involves 24 hours fast once or twice a week. This method was given by Brad Pilon and is quite popular. You have to fast from one meal of the day to the same meal as the second day. For example, if you had breakfast on Sunday then up to Monday morning breakfast you have to fast to complete 24 hours.
For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. Tuesday, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.
In this method, you have to fast every Alternate day. For example, you can have a proper diet on Sunday but on Monday you have to fast. On Tuesday you can have a proper diet but on Wednesday you have to fast. This way you fast will go on.
There are several different versions of this method. Some of them allow about 500 calories during the fasting days.
It has been researched that alternate-day fasting wasn’t any more effective at producing weight loss or weight maintenance than a typical calorie-restrictive diet. A full fast every other day can seem rather extreme, so it’s not recommended for beginners.
With this method, you may go to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long term.
There are two subtypes
Complete alternate-day fasting (or total intermittent energy restriction), where no calories are consumed on fast days.
Modified alternate-day fasting (or partial intermittent energy restriction) which allows the consumption of up to 25% of daily calorie needs on fasting days instead of complete fasting. This is eating to alternating days with normal eating and days with a very low-calorie diet.
The Warrior Diet
In this method, you have to eat fruits in a day and eat a heavy meal diet at night time. This means in this you have to fast in the day and should have proper meals at night time. It involves eating small amounts of raw fruits and vegetables during the day and eating one huge meal at night. Basically, you fast all day and feast at night within a 4-hour eating window.
In this method, you have to skip a meal from time to time. You can skip a meal when you are busy or when you are not hungry. In other words, we can say skipping one or two meals in a day is known as spontaneous meal skipping.
1. How It Affects Your Cells, Hormones, Heart disease, and diabetes Also
Body changes hormone levels when we do fasting stored body fat accessible and initiates important cellular repair processes.
Some of the changes that occur in your body during fasting:
Insulin levels- Blood levels of insulin drop significantly, when we fast and facilitate fat burning. Buy this we will lose weight.
Also, help from Diabetes.
Blood sugar levels
Blood pressure
Blood triglycerides
Total and LDL (bad) cholesterol
inflammatory markers
Human growth hormone (HGH) levels. The blood levels of human growth hormone (HGH) may increase dramatically. Higher levels of this hormone facilitate fat burning and muscle gain and have numerous other benefits.
Cellular repair- The body plays important cellular repair processes, such as removing waste material from cells. So there are benefits of intermittent fasting which leads to changes in hormones, the function of cells
2. Intermittent fasting diet plan for Weight Loss
Today time everyone wants to be slim of having a perfect and healthy body. But no one says that it is impossible. Maintaining your body and keeping it perfect is possible for these people who have determined they should not leave any hope. Step by step they will reach success.
If you lose weight you will gain your confidence back and your body will get free from many diseases. So weight loss help in the overall mental and physical health. Also, help from depression is the most face by people days.
Has benefits for your brain
It is good for the body is often good for the brain as well. Intermittent fasting improves various metabolic features known to be important for brain health.
3. Intermittent fasting helps Reduce
Oxidative stress
Inflammation
Several studies in mice and rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function.
Fasting also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF). A BDNF deficiency has been implicated in depression and various other brain problems.
4. May Help Prevent Alzheimer’s Disease
Alzheimer’s disease is the world’s most common neurodegenerative disease. There’s no cure currently available for Alzheimer’s, so preventing it from showing up in the first place is critical. A progressive disease that destroys memory and other important mental functions. Brain cell connections and the cells themselves degenerate and die, eventually destroying memory and other important mental functions.
Memory loss and confusion are the main symptoms. Fasting helps slow down the progress of this disease.
In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 people
Recap & Final Thoughts
The main reason for any dietary change is to have a sustainable and healthy lifestyle that helps you meet your health goals. Whether you’re looking to lose weight or prevent disease, intermittent fasting is one eating style that may work for you. The most important thing with any diet is to get all of your essential macro and micronutrients, appropriate amounts of food, and fiber for a healthy gut microbiome and enjoy your lifestyle in the long run.
Flaxseeds are also called Alsi in Hindi, Gujarati, and Punjabi and Ali Vidai in Tamil. Flax, also known as linseed, is high in a good source of dietary fiber. Flaxseeds are emerging as a “superfood” it also has health benefits also.
Flaxseeds consumed by children has been used in children at doses equivalent to 400 mg of ALA in divided doses
Women need to consume a daily intake of 1.1 g of ALA and 1.6 g for men. Flaxseed has most often been used by adults in doses of 20-30 grams by mouth daily.
you can mix Flaxseeds with foods and use them in baked goods, such as muffins, bread, and snack bars and salads, and even in shakes. etc.
Flaxseeds also contain phytoestrogens called lignans, which are similar to the hormone estrogen. The fiber in flaxseed is found in the seed coat.
Eating, Before we don’t feel hunger for a long time. It also helps limit cholesterol the body absorbs from food.
Flaxseed is used for constipation, diabetes, high cholesterol, obesity, and swelling of the kidneys in people with lupus. It is also used for many other conditions.
Flaxseed is a rich source of omega-3 essential fatty acids and helps in fighting inflammation. It has high in nutrients such as vitamin B complex, manganese, and magnesium.
They also help in lowering cholesterol. Flaxseed helps in insulin resistance and regulates blood sugar. The lignans present in flaxseed may actually help in preventing diabetes.
One tablespoon of ground Flaxseeds contains Nutritional value :
Calories: 37
Protein: 1.3 grams
Carbs: 2 grams
Fiber: 1.9 grams
Total fat: 3 grams
Saturated fat: 0.3 grams
Monounsaturated fat: 0.5 grams
Polyunsaturated fat: 2.0 grams
Omega-3 fatty acids: 1,597 mg
Vitamin B1: 8%
Vitamin B6: 2%
Folate: 2%
Calcium: 2%
Iron: 2%
Magnesium: 7%
Phosphorus: 4%
Potassium: 2%
Flaxseeds Helps in Controlling Diabetes
Yes, flax seeds are very good for people with Diabetes.
Flaxseeds are a good source of insoluble Fibre. Fiber takes a long to break down and digest, which slows get down the release of sugar in the bloodstream.
it also affects Type-2 Diabetes is a condition afflicting millions across the globe. It helps in the condition where our body is not able to respond to the insulin produced by our pancreas.
flax seeds are high fiber content, flax seeds are considered a low-glycemic food. if we consume that means consuming them won’t spike your blood sugar levels and instead cause them to rise steadily, promoting blood sugar control.
This effect can partly be attributed to their soluble fiber content, specifically mucilage gums,
which slow food digestion and decrease the absorption of certain nutrients like sugar. Flax seeds are low glycemic foods, thus they help in stabilizing blood sugar levels for longer.
These seeds are high in dietary fiber, and help you fuller for longer.
-Flax seeds are rich in omega 3 fatty acids, which help your brain satiated and reduces cravings for food.
-Flax seeds are a rich source of lignans, which reduce the inflammatory response and free radicals released in the body, and help in reducing the complications of diabetes.
the ideal dosage of flax seeds should be 10-12 grams of flaxseed per day. These seeds are extremely beneficial for maintaining a good heart. It is packed with essential fatty acid alpha-linolenic acid (ALA), which may stave off the risk of heart attack and stroke. Flaxseeds help reduce blood pressure, cholesterol, inflammation, or excessive blood clotting. The nutty seeds are also a good source of plant-based protein, which may do wonders for vegetarians and vegans who are trying to lose weight or build muscles. Flaxseeds are an excellent source of antioxidants and nutrients as well. Here’s how it helps manage blood sugar levels.
Flaxseed Helps in Prostate Cancer and Breast Cancer
Flaxseed, an edible seed that is rich in omega 3-fatty acids and fiber-related compounds known as lignans, is effective in halting prostate tumor growth.
According to a study led by Duke University Medical Center researchers. Some studies have shown that consuming 25 grams of flaxseed a day may reduce tumor growth in breast and prostate cancer.
It can also reduce the body’s production of estrogen, so its benefits have been linked to breast cancer prevention.
In fact, consuming flaxseed can enhance the effectiveness of tamoxifen, a drug commonly used to prevent breast cancer recurrence. Also, because flaxseed is high in fiber, it can reduce the risk of heart disease and stroke.
Researchers examined the effects of flaxseed supplementation on men who were scheduled to undergo prostatectomy — surgery for the treatment of prostate cancer.
The men took 30 grams of flaxseed daily for an average of 30 days prior to surgery. Once the men’s tumors were removed, the researchers looked at tumor cells under a microscope and were able to determine how quickly the cancer cells had multiplied.
Men taking flaxseed, either alone or in conjunction with a low-fat diet, were compared to men assigned to just a low-fat diet, as well as to men in a control group, who did not alter or supplement their daily diet.
Men in both of the flaxseed groups had the slowest rate of tumor growth, Each group was made up of about 40 participants.
Study participants took the flaxseed in a ground form because flaxseed in its whole form has an indigestible seed coat, she said. Participants elected to mix it in drinks or sprinkle it on food, such as yogurt.
“The results showed that the men who took just flaxseed, as well as those who took flaxseed combined with a low-fat diet, did the best, indicating that it is the flaxseed which is making the difference,”
Help to Solve Hormonal Problem
Polycystic ovarian syndrome (PCOS), a common endocrine disorder among women in their reproductive years, also is associated with high levels of androgens and is frequently accompanied by hirsutism, amenorrhea, and obesity.
Unwanted hair problems can result from excess male hormones, called androgens. This may occur with certain medical conditions. It may also be inherited.
Women nowadays are facing Unwanted hair results in excessive amounts of stiff and pigmented hair on body areas where men typically grow hair, including the face, chest and back.
Unwanted hair is treated with medication. Hair can also be removed with electrolysis or laser therapy.
This clinical case study describes the impact of flaxseed supplementation (30 g/day) on hormonal levels in a 31-year old woman with PCOS. During a 4 month period, the patient consumed 83% of the flaxseed dose.
Heights, weights, and fasting blood samples taken at baseline and 4-month follow-up indicated the following values:
BMI (36.0 vs. 35.7m/kg(2)); insulin (5.1 vs. 7.0 uIU/ml); total serum testosterone (150 ng/dl vs. 45 ng/dl); free serum testosterone (4.7 ng/dl vs. 0.5 ng/dl); and % free testosterone (3.1% vs. 1.1%).
The patient also reported a decrease in unwanted hair at the completion of this period. the clinically significant decrease in the level of the male hormone with a concomitant reduction in unwanted hair reported
this case study demonstrates a need for further research of flaxseed supplementation on hormonal levels and clinical symptoms of PCOS.
Yes, we all know how flax seeds are a great source of omega-3 fatty acids. But, according to a study published in the Journal of Food Science and Technology, they’re also packed with antioxidants called lignans.
Now, lignans curb excess production of estrogen. Hence, consuming 1 to 2 tablespoons of flax seeds every day alongside pumpkin seeds.
Recommended during the follicular phase so as to make sure that your body doesn’t throw itself into an estrogen overdrive.
Excessive estrogen Leads to bloating, fatigue, mood swings, cramping, breast tenderness, and acne then consuming flaxseeds can help play an important role.
A study published in the Journal of Endocrinology and Metabolism notes the same observation. Additionally, The study of flax seeds can help in lengthening the luteal phase, improving ovulation, and making you more fertile as well.
Adaptogenic features of flaxseed, I see women both with too much estrogen and too little estrogen benefiting from these seeds
Many have Reported:
Less or no hot flashes
Lesser or no night sweats
Less or no PMS (including bloating, pain, food swings)
Better sleep
More regular periods
Return of periods
Weight loss
The Amazing Healing benefits of Flaxseed
There is a strong body of research to support the claim that flaxseed is hugely beneficial and can change lives.
Here are the reasons why I use and recommend flaxseed to women suffering from PMS, all the way to post-menopausal symptoms.
Infertility in men is typically associated with a decrease in the quantity and quality of sperm. And this occurs due to several reasons,
such as smoking, eating unhealthy foods, consuming excessive alcohol, stress, and hot water, which can damage sperm and cause infertility in men.
Medical medicine is too expensive. Not everyone can afford this, people try to do home remedies. People look for the option for herbs that can help them and supplements to cure infertility.
Herbs are effective in treating male fertility as they help in raising testosterone levels and increasing sperm count.
Flaxseed oil helps in Male Fertility Foods to Increase Sperm Count
Flaxseed oil- Flaxseed oil is a rich source of omega-3 fatty acids, which help in improving sperm quality. It also increases blood flow, which further alleviates impotence.
Some of the Recipes made with Flaxseed
Banana And Flaxseed Smoothie
• 2 Tbsp Flax seeds
• 1 Cup Milk
High-Protein Banana And Flax Seed Smoothie
In a blender or juicer, add bananas, flax seeds, and honey in milk, blend till you get a smooth mix.
Serve in a glass or bowl of your choice.
Garnish with strawberry and banana slices.
Indian Muffin
1 1/2 cup flour, whole wheat
3/4 cup flaxseed, ground
3/4 cup oats, dry
1/2 cup brown sugar
2 teaspoon baking soda
1 teaspoon baking powder
2 teaspoon cinnamon
2/1 cup grated carrot
2 cup, grated apple
3/4 cup milk
2 large egg
1 teaspoon vanilla extract
1 cup cranberries, dried
Make oat flour by grinding oats in a blender. Grate or puree carrots (will need two cups.) Grate apples
Combine dry ingredients.
In a separate bowl, mix milk, eggs, and vanilla. Add dry ingredients just until it become moistened.
Stir in cranberries.
Fill muffin papers.
Bake at 350 for 10 minutes (mini muffins) or 15 minutes, large muffins.
How to make FlaxSeed Ladoo
To begin making the Flax Seed Ladoo Recipe, we will first dry roast the already roasted chana dal until it releases the roasted aroma and slightly changes its color.
Allow the roasted gram dal to cool down and powder it.
Keep all the remaining ingredients powdered and ready to be combined to make into a ladoo.
Next in a large bowl, combine all of the ladoo ingredients including roasted chana dal powder, jaggery, cardamom powder, flax seeds powder, almond meal, and ghee.
Knead using your hands until it holds into a ball of mass. Keep kneading until you can make lemon size balls of the flax seed ladoos.
The heat in your hands will help all the ingredients to bind themselves together. So resist adding more ghee and add only if needed.
Roll them into lemon size balls and the flaxseed ladoos are ready. Store the ladoos in an airtight container in the refrigerator.
Serve the Flax Seed Ladoo as a Dessert for any festive occasion. serve it as a snack in the evening with your hot cup of Masala Chai or Filter Coffee.
Flaxseed Weight Loss Drink To Reduce Appetite
You can make your own flaxseed weight loss drink by grinding flax seeds, or you can purchase ground flax seeds.
This drink may boost metabolism, help you feel satiated for longer, and improve your digestion.
To make this drink, you’ll need:
1 tsp. freshly ground flax seed (you can grind the seeds in advance and refrigerate them)
1 lemon
Hot water one glass
Combine the ground flaxseed with the hot water and stir well. Add the lemon wedge to your glass and give it a squeeze for some flavor and a boost of vitamin C.
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