Soups are comfort food in cold winters. It fills your body with its warmth and delicious flavors. The cauliflower is a low carb vegetable which is perfect for those looking for weight loss. Hence roasted cauliflower soup can be a really good option for an evening meal.
This roasted cauliflower soup is a blend of a few simple ingredients to create the perfect tasty, low-carb soup recipe. This is a simple and delicious recipe. The taste is creamy smooth and has a slight nutty aroma because of roasted cauliflower.
I love everything which is made of cauliflower whether its gobhi paratha or gobhi sabzi. It gives a sense of satisfaction to me. This soup also gives me the same satisfaction with its amazing taste and warmth. I assure you that after you try this recipe, you will feel the same way.
So, let’s look at the recipe!
Preparation time: 15 minutes
Cooking time: 45 minutes
Total time: 1 hour
Serving: 4
Ingredients for roasted cauliflower soup:
Cauliflower, broken into florets-2 heads
Black pepper powder, to taste
Salt, to taste
Olive oil-2 tbsp
Onion, chopped-1
Cloves garlic (with skin)-4
Water-6 cup
Method of preparation:
Firstly, in a large baking tray, place the cauliflower florets, and season it with salt and pepper and spray the olive oil cooking spray evenly on the cauliflower.
Meanwhile, preheat the oven at 180 C.
Set the baking tray in the oven and roast it for 15 to 20 minutes. After the roasting, remove the tray from oven.
Meanwhile, heat olive oil in a large soup pot, and cook the onion and garlic until golden brown.
Now, add roasted cauliflower in the pan. Pour in the water, season with salt and black pepper, and simmer until all the vegetables are tender.
Lastly, blend the soup in the pot with an hand blender until creamy and smooth.
Finally, serve this hot soup and enjoy with your loved ones.
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Ragi buttermilk shake is a nutritious and refreshing drink that you can enjoy anytime. This shake is enriched with the goodness of ragi flour and buttermilk. Also, you can either make it savory or sweet depending on your taste.
Ragi is also known as finger millet which ishigh in calcium, iron, and vitamins and is considerably cheaper than other grains. It is one of the superfoods that has a lot of health benefits on your body.
For instance, due to ragi’s high calcium content, it is said to be really great for bones. It is also high in fiber and protein content which will keep you filled for longer which in turn helping in your weight loss journey. It is great for diabetic people, as it helps in controlling blood sugar levels.
Looking for weight loss and don’t know how to start? Well, try these detox drinks which will help you to get started with your day along with weight loss and other health benefits.
The detox water are those which will help your body to get rid of toxins, improve your energy levels, and help you lose weight. There are different types of detox drinks offering different health benefits. You can also make these detox drinks at home in lots of different ways.
Furthermore, detox drinks contain very few calories as it is only made by infusing flavor, rather than juicing or blending.
Detoxifying one’s body has fast become a new trend in the world of fitness. It aims to help the body to get rid itself of toxins. This detoxification occurs through liver, sweat, urine, faeces, etc. And by detoxifying your body, you help your vital organs cleanse themselves of the toxins, and also enable the liver to function appropriately in excreting them.
How detoxification of your body helps in weight loss?
Detox drinks can turn out to be quite effective in your weight loss journey. This is because detox drinks facilitate proper digestion in the body and a good digestive system is key to healthy weight loss. They also help flush out toxins from the body and also give a considerable boost to your body’s metabolism. A good metabolism and digestive system can help you achieve your weight loss goal easily, provided you make some dietary changes as well.
Let’s look at these 10 detox water or detox drinks along with their recipes:
1. Fenugreek water/Methi ka paani
Fenugreek seeds or methi dana are very popular seeds and present in almost every Indian household. This methi dana also has some magical powers which helps in various health benefits ranging from regulating the blood sugar levels to battling digestive problems including loss of appetite, bloating and constipation. It is also packed with essential nutrients such as vitamin A, vitamin D, and iron.
Moreover, these seeds are loaded with soluble and insoluble fibres which helps in curbing your appetite and also increases your metabolism which helps in weight loss. It also has anti-inflammatory properties which benefits people from arthritis, chronic coughs, bronchitis, mouth ulcers, etc.
Fenugreek water
Ingredients:
Fenugreek seeds-1 tbsp.
Water-250 ml/1 glass
Method of preparation:
There are two ways to make fenugreek water:
First method: Soak fenugreek seeds in water overnight and strain the water in a glass and drink it in the morning.
Second method: Take a deep pan, add 1 glass of water in it with 1 tbsp of fenugreek water and boil it for at least 5 minutes.
2. Flaxseed water
Flaxseed is one of the superfoods, known for its extensive nutritive and health benefits. These seeds are inexpensive and high in calories as compared to other nuts but are also extremely nutritious.
They are not common in Indian households like fenugreek but nowadays they are gaining popularity because of its benefits on your health. They have high omega-3 fatty acids and fiber content. It also contains other important minerals and compounds like thiamine, copper, molybdenum, magnesium, phosphorus, phytosterols and lignans, etc.
These brown seeds are known to improve digestion, lower cholesterol, reduce risk of heart disease, type 2 diabetes, and even cancer and weight loss.
Flaxseed water
Ingredients:
Flaxseed water-1 tbsp
Water-250 ml/1 glass
Method of preparation:
Firstly, mix ground flaxseed with boiling water, and then wait for about 10 minutes or until it reaches a comfortable temperature to drink.
Also, if you don’t prefer grounds in your tea, then you can strain them out before you start to drink it.
Pro-tip: You can also use flaxseed powder in place of seeds.
3. Lemon water
Let’s talk about the numerous benefits that lemon provides to your body. Yes, you heard it right. A tiny lemon can provide a wide variety of health benefits. Now, let’s talk about them. By drinking lemon water on daily basis, you have the potential of your risk of developing fatty liver. Also, the presence of certain phytonutrients in lemon stimulate blood sugar levels and reduces insulin resistance which is also the reason for your weight loss.
It helps in reducing kidney stones as well as it contains citrate which binds with the oxalate which prevents stones from occurring in your body. It is a good source of vitamin C and only a lemon has the potential to fulfil half of your daily requirement.
Lemon water
Ingredients:
Water-1 glass
Lemon-1/2
Method of preparation:
Firstly, cut lemons in half.
Pour yourself a glass of purified water and squeeze the juice of 1/2 lemon in your glass of water and enjoy the freshness of lemon.
Tip: If you want, you can make it in cold water or lukewarm water. The choice is yours.
4. Lemon-ginger water
Lemon-ginger water is an infusion of fresh lemon and ginger with a bit of sweetener like honey and black pepper. This water activates metabolism and eliminates toxins from the body and also helps in the cleanse of intestines, which in turn aids weight loss and your immunity buildup as well.
Lemon-ginger water
Ingredients:
Water-250 ml/1 glass
Lemon peel-1 tbsp
Ginger, grated- 1 tsp
Black pepper-5-6
Honey-1 tsp
Method of Preparation:
Firstly, take a deep pan and add water, lemon peel, ginger, black pepper and boil it for 5-7 minutes.
Now, remove it from the heat and strain the water in a glass.
Now, add honey and mix well and your detox water is ready.
Decoction method:
Firstly, add the 1 L cold water to a pot.
Place cut ginger roots, (2–3 tablespoons), black pepper and lemon peels in the pot and bring to a boil.
Now, cover and reduce the heat to simmer for 20 minutes until the water is reduced to its half.
When the water is reduced, add honey to it. Now, strain and enjoy. You can keep the rest in the fridge and enjoy whenever you want after luke-warming it.
5. Tulsi water/Tulsi tea
Tulsi water/tea is a healthy beverage which have healing, anti-fungal, anti-bacterial and digestive properties. These properties are present because it contains essential oils. Tulsi is also beneficial in inducing sleep, relieving stress and headaches as well as boosts immunity.
Ingredients:
Cumin seeds – 1 tsp
Tulsi leaves – 6-8
Ginger – 1 tsp
Cloves – 2
Water – 1.5 cups
Method of preparation:
By decoction method– In this process, the herb or spice is boiled in water for 15 to 60 minutes until the water is reduced to its half-quantity, then it is cooled, strained and added enough cold water to obtain the desired volume.
Firstly, take cumin, tulsi leaves, ginger, and cloves.
Secondly, add these ingredients to water and boil and reduce to 1 cup water.
Now, cool the water till it is lukewarm and serve.
6. Dalchini tea/Cinnamon tea
Cinnamon tea is simple and quick to make. It is also known as a fat cutter drink. This is a wonder drink for those looking for drinks that aid in losing weight.
This spice may help to improve digestion, heartburns and gastric problems. Also, it has some anti-carcinogenic properties known to reduce the risk of cancer. Also, it helps in reducing the blood sugar levels and the cholesterol levels in your body.
Cinnamon water/tea
Ingredients:
Cinnamon stick/Dalchini stick- 1 or 2
Water-250 ml/1 glass
Method of preparation:
Firstly, take a deep pan and add water in it.
Next, add cinnamon sticks in the pan and bring it to a boil.
After boiling, reduce the flame and simmer it for 2-3 minutes. When water appears golden brown, switch off the flame.
Let it cool down for a few minutes and then strain the water in a glass.
7. Jeera or cumin seeds water
It is an Indian spice and present in every Indian household and also used in Indian dishes everyday.
It contains a chemical known as thymol which stimulates your pancreas to produce enzymes and bile, therefore improves the overall digestion of carbs and fats within your body. Apart from digestion, jeera water provides various other health benefits such as detoxifying your body, improving your immunity and also weight loss.
Jeera water
Ingredients:
Water-1 glass/250 ml
cumin seeds-1/2 tbsp
Method of preparation:
Firstly, take a deep pan and add cumin seeds in it.
Secondly, put the pan on the stove and bring it to a boil on medium heat.
Next, cover the lid and simmer it for 2-3 minutes. After the color of water changes, turn off the heat and let the water cool down.
When the water becomes lukewarm, strain the water and then it is ready for your drinking.
8. Ajwain water/Carom seeds water
Like jeera and fenugreek spices, ajwain is also very common and popular spice in Indian households and it is capable of giving you a boost of health. This ajwain water is also very easy to make and time saving as well.
Moreover, when you drink ajwain water on an empty stomach, it activates the enzymes in your gut which help in better digestion and weight loss. It also has antiseptic, antimicrobial, and antiparasitic properties which makes it a perfect antidote to infections that cause cough, cold, ear, or even mouth infection.
Ingredients
Water-1 glass/250 ml
Carom seeds-1 tbsp
Method of preparation
To make ajwain water, firstly combine water and carom seeds in a deep pan and mix well and boil on a medium flame for 5 to 7 minutes.
After a boil, switch off the flame and strain it using a strainer in a glass and let it cool for some time before drinking.
9. Chia seeds and lemon water
This water makes a refreshing drink, perfect for enjoying the first thing in the morning. Chia seeds are small in size, which are full of important nutrients. They are an excellent source of omega-3 fatty acids, antioxidants, and they also contain fiber, iron, and calcium. Omega-3 fatty acids will help you in raising HDL cholesterol, the good cholesterol that protects against heart attack and also stroke.
Ingredients:
Chia seeds-1 tbsp
Cold water-½ cup
Warm Water-250 ml/1 glass
Lemon juice- 1 tsp
Honey-1 tsp
Method of preparation:
Firstly, in a bowl, add 1 tbsp chia seeds, normal/cold water and soak for 10 minutes.
Next, in a jug, add the soaked chia seeds, 250 ml warm water, and lemon juice and honey and mix it well and your detox water is ready to drink.
10. Cumin and cinnamon water
This cumin and cinnamon water contains the health benefits of both cumin and cinnamon water.
Cumin seeds are cold in nature and help in balancing the pH level of the stomach. It also helps you to get rid of water retention in the body, improves your insulin sensitivity, and is anti-inflammatory in nature.
Cinnamon, on the other hand, is warm in nature and great for balancing the hormones which can be beneficial in those people having PCOS. It also has antifungal and antibacterial properties that helps you to protect against viruses.
Cumin and cinnamon water
Ingredients:
Water-250 ml/1 glass
Cumin seeds-1 tbsp
Cinnamon stick-1
Lemon juice- 1 tsp
Honey- 1 tsp
Method of preparation:
First, take a deep pan, add water, cumin seeds, cinnamon stick and boil it for 5-7 minutes.
Now, remove it from the stove and strain the water in a glass and add lemon juice and honey in it and stir well.
11. Fennel tea
Fennel seeds are high in vitamins as well as minerals and act as a purifier for your blood. It is also great for your heart as it helps in reducing bad cholesterol and regulates your blood pressure levels. It is extremely good for eyesight and does wonders for stomach bloating, digestion and constipation.
Fennel water
Ingredients:
Water-250 ml/1 glass
Fennel seeds-1 tbsp
Method of preparation:
Firstly, in a pan, take approximately 1 glass of water and add fennel seeds in water.
Next, boil the water. After the boil, turn off the flame and let it sit for 10 minutes.
Pour it in a glass, add lemon and honey (both optional).
Stir and drink warm. If you want, you may or may not strain the seeds.
12. Pink salt-ginger water
This water is a perfect combination of sweet and sour. Pink salt is the Himalayan salt which is one of the healthiest varieties of salts, which is better than most other types of salt in terms of mineral content, processing method, and health benefits offered.
Moreover, pink salt stimulates enzymes that aid digestion, and also boosts food and water absorption, which allows for better nutrient and mineral absorption by the body. Pink salt is a major source of sodium, it also contains many other minerals like potassium, calcium, and also magnesium which work to improve muscle contraction and relaxation.
Ingredients:
Water- 250 ml/1 glass
A pinch of pink salt
Ginger, grated-1 tsp
Lemon juice-1 tsp
Honey-1 tsp
Method of preparation:
Firstly, take water in a deep pan and boil the water with grated ginger. Next, strain it in a glass and let it cool down for a while.
Secondly, add pink salt, lemon juice and honey to it and mix well and now it is ready to drink.
13. Ginger Wheatgrass tea
The Ginger Wheatgrass tea is a simple warming beverage which you can enjoy at any time of day. Wheatgrass contains nutrients such as iron, calcium, magnesium, and the antioxidant vitamins such as vitamin A, C, and E.
Ingredients:
Ginger, grated-1 tsp
Honey-1 tsp
Wheatgrass powder-1/2 tsp
Water – 1 cups
Method of preparation:
First method:
Firstly, in a small bowl, whisk together grated ginger and honey to make a syrup.
Secondly, in a tea or coffee mug, add wheatgrass powder, then add boiling water. Mix in ginger syrup and enjoy your tea.
Second method:
In a pan, boil water, add wheatgrass leaves/wheatgrass powder and ginger in it. Keep it boiling for like 5-10 minutes, so the properties of wheatgrass get mixed with water.
Now, turn off the heat and add honey in it and your hot cup of tea is ready.
14. Apple cider vinegar
Apple cider vinegar contains acetic acid. It also contains bacteria and lactic, citric, and malic acids. These acids are what gives the vinegar its tart taste. It is believed to boost your health in many ways. Some of its health benefits are:
a) helps in controlling blood sugar levels
b) aids in weight loss
c) eases heartburn and indigestion
d) reduces cholesterol
Apple cider vinegar
Ingredients:
Apple cider vinegar- 1-2 teaspoons
Water-1 glass
Method of preparation:
Firstly, lukewarm the water and turn the stove off.
Now, add apple cider vinegar in your water and mix it well.
Finally, enjoy drinking your water.
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Different Omelette styles are so easy to make and require only a few inexpensive ingredients. In this type of omelette, you can also add lots of colorful vegetables to it which can provide you with a variety of flavors and nutritious benefits. It is a perfect example of a high protein and low carb recipe. You can adapt this recipe to your own taste buds.
So, let’s dig into its recipe!
Preparation time: 10 minutes
Cooking time: 5 minutes
Total time: 15 minutes
Serving: 1
Ingredients for veggie egg omelette:
Raw eggs-2
Capsicum, chopped-1/2 small
Onion, chopped- 1/2
Tomato, chopped- 1/2
Salt, as per taste
Black pepper, as per taste
Green chilli-1
Oil-1 tsp
Method of preparation:
Firstly, wash all the vegetables and chop them in a bowl.
Secondly, add salt and black pepper in the same bowl according to your taste and also add eggs in it.
Next, beat the egg mixture with a spoon or fork till it gets frothy and keep it aside.
Now, add oil in a nonstick pan and heat it. When the pan is hot enough, pour the egg mixture in the pan.
Let it cook from one side for about 2-3 minutes and flip to the other side.
Once cooked properly, turn off the heat and finally serve this hot and delicious omelette with chutney of your choice.
2. Chicken egg omelette
This chicken egg omelette is not only delicious but is very easy to make omelette styles. It is very filling, this omelet is more than enough to serve like a lunch than a breakfast. This omelet is super easy to whip together, especially if you have leftover chicken.
So, let’s quickly dig in its recipe!
Preparation time: 10 minutes
Cooking time: 5 minutes
Total time: 15 minutes
Serving: 1
Ingredients for chicken egg omelette
Eggs – 2
Cooked Chicken – 1/2 cup shredded
Onion, chopped – 1/2
Salt to taste
Pepper to taste
Coriander leaves, for garnishing
Oil-1 tsp/1.5 tsp
Method of preparation:
Firstly, chop the vegetables such as onion and coriander leaves and add them in a bowl and add already cooked shredded chicken in the bowl.
Secondly, add the eggs in it and beat them until it gets frothy.
Now, add salt and black pepper in it and mix well.
Heat a nonstick pan and add oil in it. Once it is hot enough, pour the mixture in the pan and let it cook from one side.
Finally, turn off the heat and garnish it with coriander leaves.
3. Mediterranean omelette
Mediterranean omelette is a great option for a breakfast and is an awesome of the option for different omelette styles. Similar to any other omelette, it is super easy to make. This Mediterranean omelette is made with the goodness of spinach, onions, tomato, olives and oregano also.
So, let’s have a look at the recipe!
Preparation time: 10 minutes
Cooking time: 5 minutes
Total time: 15 minutes
Serving: 1
Ingredients of Mediterranean Omelette:
Eggs, raw- 2
Olive oil- 2 tsp
Onion, chopped-1/2
Tomato, chopped- 1/2
Spinach, blanched- 1/2 cup
Olives- 2 or 3
Oregano- 1 tsp
Salt, as per taste
pepper, as per taste
Method of preparation:
Firstly, in a bowl, gently whip the eggs and add salt and pepper in it.
Secondly, heat olive oil in a pan and cook the whipped eggs.
Once it is cooked from one side, spread chopped onions, tomato, spinach, olives and oregano on top and fold.
Once cooked properly, fold it again and serve hot.
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You are working hard to lose weight, but not seeing the results that you had hoped for? well, this can be due to various reasons. For instance, you might not be following a diet which will be beneficial for you in losing weight. That’s why we brought you a very effective method. A low-carb and high-protein meals-based diet along with moderate physical activity can be a highly effective method to reach your goals.
The logic behind this effective method is simple. Eat low carbs and simultaneously high protein intake so that you will feel satiated for a longer time. Also, protein provides more essential nutrients per calorie than fat or carbohydrates.
Moreover, a low-carb and high-protein meals diet causes less fluctuation in blood sugars. And there are other benefits, such as raising “good” HDL cholesterol while lowering your blood pressure, triglycerides, and “bad” LDL cholesterol.
The study in Nutrients randomized 35 overweight or obese adults without diabetes to either a high-protein diet (30% calories from protein, 40% carbs, and 30% fat) or a low-glycemic index diet (20% protein, 50% carbs, and 30% fat) for four weeks.
The subjects then switched to the other diet during the remaining four weeks. Both diets were energy-deficit, providing a 30% calorie reduction from daily energy needs.
However, those who started with the high-protein diet lost more fat mass than those who started with the low-glycemic diet — 4.6 kilos (10 pounds) versus 2.2 kilos (4.8 pounds). And those on the high-protein diet showed better maintenance of lean muscle mass.
Furthermore, based on these study results, we can conclude that higher protein intake is beneficial for losing fat mass and retaining lean body mass, even when part of an energy-restricted diet.
Pancakes are loved by everyone whether its kids or adults or even by elders as well.
Oats Tofu Pancakes being a low-carb and high-protein meals is that one dish that is not only brimming with nutrients but also tasty. You can savor it as a breakfast option or as an evening snack, and it won’t disappoint you. Moreover, it is a wholesome dish rich in protein, and that makes it an amazing choice for a healthy breakfast.
Nutritive value for 1 oats-tofu pancakes:
Energy: 102 kcal Protein: 3.3 g Carbs: 5.6 g Fat: 5.6 g
Chana Dal Pancakes is an easy-to-make recipe and is quick to cook also. It makes the perfect breakfast when served with chutney of your choice. Chana dal is a also good source of plant protein.
So, you can prepare these nutritious and delicious pancakes for breakfast and give your day a power boost and a healthy start.
Nutritive value for 1 chana dal pancakes:
Energy: 122 kcal Protein: 6.9 g Carbs: 11.3 g Fat: 5.6 g
Moth Beans Sprouted Frankie is rich in protein, and sprouting the beans makes them more nutritious. Kids and adults love this yummy Sprouted Moth Bean Frankie.
These beans are very rich in proteins as well as calcium. It is a good choice for vegetarians and also lactose-intolerant people. This contains fiber, vitamins, and minerals like zinc, sodium, copper, iron, manganese, phosphorus, potassium, calcium, and magnesium.
Nutritive value for 1 kat moth beans frankie:
Energy: 85 kcal Protein: 4.0 g Carbs: 13.5 g Fat: 2.6 g
3. Veggie egg Omelette/Chicken egg Omelette /Mediterranean Omelette for low-carb and high-protein meals:
Omelettes are so easy to make and only require a few inexpensive ingredients.
In vegetable egg omelette, you can add colorful vegetables in it which can provide you with a variety of flavors. It is also a perfect example of a high protein and low carb recipe.
Nutritive value for 1 vegetable omelette:
Energy: 258 kcal Protein: 14.1 g Carbs: 7 g Fat: 20.3 g
Chicken Omelette is a high protein dish made with egg and a delicious stuffing of chicken. Serve this delicious omelette with some sautéed mushrooms.
Nutritive value for 1 chicken omelette:
Energy: 407 kcal Protein: 35.5 g Carbs: 7.6 g Fat: 26.5g
Mediterranean omelette is made with goodness of spinach, onions, olives and oregano which gives it a flavorsome taste. It is also a perfect blend of healthy and tasty.
Nutritive value for 1 Mediterranean Omelette:
Energy: 309 kcal Protein: 17.4 g Carbs: 6.9 g Fat: 24.5g
The recipe is made of wheat, paneer, lentils, and lots of vegetables too. This low-key, high-protein vegetarian breakfast is loved by many in-and-out fitness people.
Nutritive value for 1 kat paneer dalia upma:
Energy: 183 kcal Protein: 7.8 g Carbs: 20.3 g Fat: 7.1 g
Easy to make hard fried scotch eggs recipe that is low carb, a complete meal, and can easily be made at home. As per definition, a scotch egg is a hard-boiled egg enclosed in sausage meat, rolled in breadcrumbs, and fried.
Nutritive value for 1 scotch egg:
Energy: 265 kcal Protein: 10.6 g Carbs: 16.8 g Fat: 16.5 g
Low-carb, high-protein meals for lunch and dinner:
1. Chicken/Tofu with quinoa Greek salad for low-carb and high-protein meals
This Greek Chicken/Tofu Quinoa Salad is fresh, light on your stomach and filled with different flavors which makes it perfect for your lunch or dinner. It is also full of protein and goodness of veggies and quinoa all tossed in a tasty Greek dressing.
It is super-easy to make. You can also make it the night before and just pull it out of the fridge when you’re ready to have your lunch.
Chicken quinoa salad
Nutritive value for 1 bowl chicken quinoa greek salad:
Energy: 274 kcal Protein: 21.4 g Carbs: 19.2 g Fat: 11.6 g
Tofu quinoa salad
Nutritive value for 1 bowl tofu quinoa greek salad:
Energy: 236 kcal Protein: 10 g Carbs: 23.5 g Fat: 12 g
2. Paneer stuffed moonglet
Stuffed paneer moonglet is a perfect dish you can have as your major meal. It is brimming with nutrients and is not only super healthy but also tasty. It’s ful-filling with goodness of protein, fiber, potassium, calcium, and magnesium that plays an important role in managing various functions of our body. Stuffed paneer moonglet is like a wholesome meal which serves well with either mint-coriander chutney or similarly you can serve it with tamarind-jaggery chutney.
Nutritive value for 1 paneer stuffed moonglet:
Energy: 191 kcal Protein: 10.1 g Carbs: 18.1 g Fat: 8.8 g
Rajma mix veg salad is a lip-smacking salad made with items such as rajma (kidney beans), vinegar, green chili, garlic, tomato, onion, red bell pepper, yellow bell pepper, carrot, and lemon juice. It is also super easy to make and deliciously good as well.
Nutritive value for 1 bowl rajma mix veg salad:
Energy: 174 kcal Protein: 10 g Carbs: 24.5 g Fat: 3.5 g
This bean chaat includes rajma, chole and French beans that gives you a nutritious punch. Along with 3 beans, it is also packed with vegetables such as onion, tomatoes, cucumber, drizzled with a light dressing of lemon juice and chaat masala. Furthermore, this instant recipe can be made when you are hungry, and one won’t even have to worry about weight while indulging in this. It is also very healthy, making it a great choice for a quick lunch or dinner.
Nutritive value for 1 bowl three bean chaat:
Energy: 267 kcal Protein: 14.5 g Carbs: 30 g Fat: 6.4 g
Paneer-chana salad is a spicy and delicious dish made with chickpeas (chana/chole) and paneer. Also, you can lots of colorful vegetables in it. This is very fulfilling and deliciously amazing and everyone loves it.
Nutritive value for 1 bowl paneer-chana salad:
Energy: 256 kcal Protein: 14.6 g Carbs: 25 g Fat: 10.2 g
5. Sprouts kadhi with rice bowl/Sprouts-paneer salad:
Sprouts kadhi is a popular western Indian dish that’s served for lunch or dinner meals. The flavors of this recipe are refined and wholesome. In addition, it is low in sodium and nutrient-rich with the goodness of calcium, protein & fiber that makes this a flavorful healthy choice for the meal.
A slight twist to a regular kadhi with adding sprouts makes it more healthy, nutritious, flavorful, colorful, and appealing for all ages.
On the whole, this dish can be a wholesome meal as a lunch or dinner with steamed rice served. Choose more amount of kadhi and less amount of rice which will balance your meal.
Nutritive value for 1 bowl sprouts kadhi with rice:
Energy: 208 kcal Protein: 8.5 g Carbs: 16.6 g Fat: 8.2 g
Sprouts-paneer salad is super healthy and also loaded with the goodness of protein and other essential nutrients. It is made with two prime ingredients- sprouts and paneer. The high protein element of this salad makes it a perfect pick for effective weight loss as protein makes your stomach full for a longer time period.
Also, it is super easy to make as it won’t take you more than 5-10 minutes to prepare this salad.
Nutritive value for 1 bowl sprouts paneer salad:
Energy: 159 kcal Protein: 10.1 g Carbs: 10.2 g Fat: 9.4 g
6. Baked palak paneer
Spinach is loaded with tons of nutrients and can be used for a breakfast meal or a main meal option both ways. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals. On the other hand, paneer is an excellent source of protein and calcium.
Nutritive value for 1 kat of baked palak paneer:
Energy: 177 kcal Protein: 6.5 g Carbs: 6.1 g Fat: 10.3 g
Chilli chicken is a flavorful and crispy dish which has a spicy taste to it. This is one of the most popular Indo-Chinese style chicken appetizers or starters. This dish is high in protein and low in carbs. You can enjoy the dish with quinoa pasta or millet noodles or fried rice.
In fact, this delicious chicken recipe is very popular in restaurants but you can easily make it at the comfort of your home according to your own taste.
Nutritive value for 1 bowl of Chili chicken with quinoa pasta:
Energy: 287 kcal Protein: 25.0 g Carbs: 23 g Fat: 10.2 g
Chili Paneer is one of the popular recipes from Indian Chinese cuisine which is made by seasoning paneer in tomato chili sauce . It is a versatile dish and there are so many ways of making it. You can make it dry, semi dry or also a gravy version. You can serve a dry version of chili paneer as a starter or appetizer snack. The gravy version is served with steamed rice or noodles which you can have for your lunch or dinner. The semi-dry version can be served as an appetizer.
Nutritive value for 1 bowl of Chili paneer with quinoa pasta:
Energy: 289 kcal Protein: 16 g Carbs: 24.1 g Fat: 20.5 g
8. Broccoli paneer salad
Broccoli-paneer salad is loaded with the goodness of protein and also several important nutrients which are provided by the broccoli. The unique combination of broccoli and paneer turned into a salad is delicious and nutritious at the same time. Also. it makes a great dish for lunch or dinner and is simple to prepare. It is a perfect dish for weight-watchers.
Moreover, for non-vegetarians, chicken or fish can be used with broccoli which will give you a mouth watering taste.
Nutritive value for 1 bowl of Broccoli paneer salad:
Energy: 214 kcal Protein: 8.9 g Carbs: 10.1 g Fat: 16.3 g
9. Bajra khichdi
Bajra Khichdi is a wholesome and nutritious meal made with rice and lentils. This Khichdi recipe is light on the stomach and easy to digest as well. Also, it is loaded with the goodness of protein. You can serve this nourishing khichdi with curd or raita.
Nutritive value for 1 bowl of bajra khichdi:
Energy: 192 kcal Protein: 7.0 g Carbs: 25.1 g Fat: 7.1 g
10. Grilled steak with vegetables on the side
Grilled steaks are perfectly seasoned and mouth-watering indeed. It is so tender that it melts in your mouth. It is usually served with grilled or roasted or stir-fry vegetables on the side which gives an amazing flavorful taste.
Nutritive value for 1 serving of grilled steak with vegetables:
Energy: 372 kcal Protein: 33.1 g Carbs: 16.2 g Fat: 19.5 g
11. Spinach-Prawn-Avocado salad/Prawn and egg fried rice
Spinach-prawn-avocado salad is amazingly delicious salad made with avocado, spinach and prawns. You can also seasoned this salad with lemon juice, black pepper and some coriander leaves. This salad gives you a refreshing twist with its unique and flavorful taste. It is also loaded with the goodness of protein, vitamins and minerals.
Nutritive value for 1 bowl Spinach Prawn Avocado salad:
Energy: 266 kcal Protein: 19.1 g Carbs: 5.5 g Fat: 19.6 g
Prawn and egg friedrice is a unique and very appealing Thai dish and tasty as well. This Chinese style dish is delish enough to tempt your taste buds. Also, it is high in protein and low in carbohydrates which you can enjoy guilt-free.
Nutritive value for 1 bowl of Prawn and egg fried rice:
Energy: 334 kcal Protein: 23.8 g Carbs: 28.1 g Fat: 11.8 g
12. Boiled Egg white with Dal
Boiled egg white and dal, both the food items are rich sources of protein and low in carbohydrates. Egg whites are an excellent source of protein. On the other hand, dal is rich in dietary fiber which provides your stomach satiety. Apart from being rich in dietary fiber, dal is also rich in protein, potassium, magnesium and phosphorus which have their own benefits on your body.
Nutritive value for 3 boiled egg with 1 katori of Dal:
Energy: 190 kcal Protein: 19.9 g Carbs: 22.9 g Fat: 6.6 g
13. Korean style sweet and spicy chicken with mix veg fried rice
Non-vegetarians loves chicken. They love its every dish. This Korean style sweet and spicy chicken is very famous and also a must-try for all the chicken lovers out there.
Korean style chicken is known for its crunchy exterior and its sweet as well as spicy sauce. You can use leg, thigh, or even breast of chicken for this dish. Make this at your home and enjoy the authentic flavors of Korea.
Nutritive value for 1 serving of Korean style sweet and spicy chicken with mix veg fried rice:
Energy: 401 kcal Protein: 15 g Carbs: 24 g Fat: 18 g
14. Fish curry with rice/Chicken curry with rice for low-carb and high-protein meals
Fish curry/Chicken curry is a famous dish and indeed loved by non-vegetarians. The curry is not only delicious but also flavorful as well as soft and tender. Serve these curries with rice which will give your stomach satiety.
Fish curry
Nutritive value for 1 Fish curry with rice bowl:
Energy: 285 kcal Protein: 14.6 g Carbs: 29.6 g Fat: 9.7 g
Chicken curry
Nutritive value for 1 Chicken curry with rice bowl:
Energy: 425 kcal Protein: 35.8 g Carbs: 28.9 g Fat: 14.5 g
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Upma is one of the most famous breakfast dishes of South Indian cuisine. Paneer dalia upma is a modified version of semolina upma. Moreover, it is healthy, delicious as well as nutritious. It is also a good source of high protein and low carbohydrates and also filled with natural fiber which provides satiety to your stomach.
The recipe is made with broken wheat (dalia), paneer, urad dal, and lots of colorful vegetables which gives it a unique flavor. This high-protein vegetarian breakfast is really good for weight loss and also provides other health benefits like improving glucose absorption, decreasing bad cholesterol, etc.
Further, paneer is rich in proteins, calcium and Vitamin D which is good for your bones health and building your muscles. On the other hand, broken wheat is filled with goodness of fiber.
So, let’s quickly dig into the recipe!
Preparation time: 10 minutes
Cooking time: 15-20 minutes
Total time: 25-30 minutes
Serving: 1
Ingredients for Paneer dalia upma:
Dalia -½ cup
Urad dal -1 tsp
Paneer -½ cup
Cumin seeds / Mustard seeds-1 tsp
Curry leaves – 4 to 5
Vegetables of your choice like carrot, french beans, Green Peas, Cauliflower, tomatoes – 1 cup
Green chillies -1
turmeric powder -½ tsp
Dried red chilli – ¼ tsp
Salt, as required
Oil-1 tsp
Coriander leaves, for garnishing
Image Courtesy: Richa Sharma
Method of preparation:
Firstly, heat oil in a pan or kadhai, and once the pan is hot enough, then add the mustard seeds/cumin seeds, urad dal, green chilli and curry leaves. Now, keep on sauteing in medium flame, till the spices start to flutter.
Now, add all the vegetables and paneer cubes then saute them for 1-2 minutes and then add spices like turmeric, red chilli and salt and mix well.
Next, cover the lid of the pan or kadhai and cook for 3-4 minutes.
Now, add the dalia and required amount of water in the pan or kadhai and cook it on low flame after covering the lid for 5 minutes.
Finally, serve hot with coriander garnishing.
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Pre-diabetes is defined as the higher blood glucose levels than normal range but not high enough to be diagnosed as diabetes. That is why it is also called as the Borderline diabetes.
It occurs in those people who already have some insulin resistance or whose pancreatic beta cells do not produce enough insulin to keep blood glucose in the normal range.
It does not show any clear symptoms for years, so there is a high chance that it often goes undetected until serious health problems shows up.
In the United States, it is estimated that 84 million adults in the USA have prediabetes in 2015 and that’s about 1 out of 3 adults.
According to a study published in the Indian Journal of Medical Research in 2018, the estimated prevalence of prediabetes in India is 14%. And this data only includes just those people who have been tested. (Source-How should one tackle prediabetes in India?)
According to a survey by National Health of India and National Center of Biotechnology Information, 70.5% of pre-diabetes cases were found in 25–44 age.
While 40% and 51.4% of diabetes cases were found in 25–44 and 45–60 aged individuals, respectively. Pre-diabetes is more prevalent in middle age (25–44 age group) and diabetes in 45–60 age group.
The prevalence of prediabetes is growing worldwide, and authorities have estimated that more than 470 million people will have prediabetes by 2030 (Sethuram K et al.).
What are the stages of diabetes?
Figure: Stages of diabetes
Stage 1: Insulin resistance
Insulin is a hormone which is produced by the beta-pancreatic cells that helps glucose to enter in your muscle, fat, and liver, and use it for energy.
The insulin resistance occurs when cells in your muscles, fat, and liver do not respond well to insulin. And because of that, blood glucose cannot be used for energy. In turn, your pancreatic cells make more insulin to help glucose enter your cells.
If your body becomes insulin resistant, this is what happens:
Rise in blood glucose (blood sugar) after you eat.
Then beta-pancreatic cells produces insulin, but it does not enter the cells and the glucose isn’t introduced to the cells efficiently.
Now, glucose stays in your blood because your cells aren’t burning the glucose for energy.
Over time, continuous high blood sugar levels damage your cells. It may lead to nerve damage, blood vessel and organ damage, cardiovascular disease and more.
If this insulin resistance occurs for a long time, it may develop into prediabetes.
Stage 2: Pre-diabetes
Pre-diabetes is also called borderline diabetes. Because it is at the verge of becoming diabetes mellitus but can be reversed if right measures are taken beforehand.
The most important thing about prediabetes is that it is reversible. You can prevent or delay prediabetes from developing into diabetes with a change in your lifestyle.
It is a serious condition and if not treated, then it can develop into diabetes.
Diabetes is a group of disorders, characterized by high blood glucose concentrations resulting in insulin secretion, insulin action or both. In other words, hyperglycemia develops gradually due to a progressive loss of beta-cell insulin secretion with insulin resistance.
Stage 4: Post diabetes:
If your blood sugar levels are too high for a long time, then it can lead to serious health problems including heart, nerve, kidney, eye damage and more.
It affects the microvascular and macrovascular of your bodies.
Microvascular diseases due to diabetes:
Diabetes is an important risk factor for Microvascular diseases affecting small blood vessels: retinopathy, nephropathy and neuropathy.
Diabetic retinopathy:
Diabetic retinopathy is the diabetic eye disease which includes all disorders of the retina caused by diabetes. It is the leading cause of blindness in people with diabetes and silent complication with no initial symptoms.
But when symptoms occur, treatment is more complicated and often impossible.
Diabetic nephropathy/Diabetic kidney disease:
Diabetic nephropathy is a condition caused by damage to the filtering system of the kidneys.
In severe cases, it can lead to kidney failure. The long standing diabetic nephropathy can lead to Chronic kidney disease (CKD).
Figure: This cycle shows how Chronic Renal Failure occurs due to diabetes.
Diabetic neuropathy is a group of nerve disorders caused by diabetes. It causes numbness and sometimes pain and weakness in the hands, arms, feet and legs. Longer the duration of diabetes, the greater the risk.
American Dietetic Association recommendations for screening of diabetic neuropathy:
All patients should be assess for diabetic peripheral neuropathy starting at diagnosis of diabetes at least annually thereafter.
Assessment for distal symmetric polyneuropathy should include a careful history and assessment of either temperature or pinprick sensation (small fiber function) and vibration sensation using a 128-Hz tuning fork (for large-fiber function)
All patients should have annual 10-g monofilament testing to identify feet at risk for ulceration and amputation
Symptoms and signs of autonomic neuropathy should be assess in patients with microvascular complications.
Macrovascular diseases due to diabetes:
Diabetes is an important risk factor for Macrovascular diseases affecting large blood vessels: Cardiovascular disease (CVD), Cerebrovascular disease, Peripheral vascular disease (PVD).
Cardiovascular diseases (CVD):
CVD complications are one of the most common causes of morbidity and mortality in people with diabetes.
Coronary Artery Disease, stroke and Peripheral Vascular Disease are increased by 2 to 4-fold in people with diabetes.
Symptoms include chest pain, chest tightness, chest pressure and chest discomfort (angina), shortness of breath. It also include pain, numbness, weakness or coldness in your legs or arms if the narrow blood vessels are present.
Cerebrovascular diseases:
Cerebrovascular diseases can occur due to sudden narrowing or occlusion of brain blood vessels.
Symptoms include sudden weakness or numbness of face, arm, leg on one side of the body, sudden confusion, sudden dizziness, loss of balance, visual impairment and sudden severe headache.
Peripheral vascular disease (PVD):
PVD is defined as the reduced blood supply due to occlusion/narrowing of peripheral blood vessels. It is a risk factor for diabetic foot amputations.
Symptoms include pain on doing any activity, calf pain, numbness in hands and feet.
Other complications due to diabetes:
Liver diseases/liver failure:
Liver is a multi-functional organ. One of the liver’s many jobs is regulating blood sugar, but fat in the liver makes that organ less responsive to insulin. In turn, leaves too much glucose in the blood, which can lead to type diabetes.
Diabetes raises your odds of having a more severe form of Non-Alcoholic Fatty Liver Disease, also known as nonalcoholic steatohepatitis (NASH). Fatty liver disease itself usually causes no symptoms. But it raises the risk of developing liver inflammation or scarring (cirrhosis).
It’s also linked to an high risk of liver cancer, heart disease and kidney disease.
Last stage: Death due to diabetes
In 2014, 8.5% of adults aged 18 years and older had diabetes. In 2019, diabetes was the direct cause of 1.5 million deaths and 48% of all deaths due to diabetes occurred before the age of 70 years. Both types of diabetes can also lead to other long-term complications, like kidney disease, that may result in premature death. Problems like vision loss, nerve damage and infections that may lead to amputations can increase the likelihood of injuries and accidents.
Between 2000 and 2016, there was a 5% increase in premature mortality rates (i.e. before the age of 70) from diabetes.
Who is more likely to develop insulin resistance or prediabetes?
People who have genetic or lifestyle risk factors are more likely to develop insulin resistance or prediabetes. These risk factors include
overweight or obesity
Old age-usually 45 years or older
Genetic factor- a parent, brother, or sister with diabetes
physical inactivity/sedentary lifestyle
health conditions such as hypertension and abnormal cholesterol levels, heart disease or stroke
a history of gestational diabetes
a history of heart disease or stroke
polycystic ovary syndrome, also called PCOS
People who have metabolic syndrome—a combination of high blood pressure, abnormal cholesterol levels, and large waist size—are more likely to have prediabetes.
How can you diagnose pre-diabetes?
To test for prediabetes, these 2 tests are the most important:
Fasting plasma glucose test, which tests your blood after you have fasted for eight hours.
HbA1C or glycated hemoglobin test, which provides your average blood glucose level over the past two to three months.
You would be diagnosed with prediabetes if:
Your fasting plasma glucose test is 100 to 125 mg/dL (normal is <100; diabetes is 126 or higher).
Your HbA1c test is 5.7% to 6.4% mg/dL (normal is < 5.7%); diabetes is 6.5% higher.
Is there a test for insulin resistance/Pre-diabetes?
There is a HOMA-IR test that determines if there is insulin resistance or not.
HOMA-IR stands for Homeostatic Model Assessment of Insulin Resistance or Pre-diabetes. It is an index which determines if a patient has insulin resistance. The blood tests like HbA1C or fasting sugar (glucose) levels may be normal, but if the insulin levels are high, this means that your body may be struggling to maintain normal blood sugar levels. This may be the precursor to diabetes.
Your results from the HOMA-IR test are displayed against a reference scale or range that determines the level of your insulin resistance.
Low HOMA-IR implies that you are sensitive to insulin. On the other hand, higher levels indicate insulin resistance and higher chances of you developing diabetes.
Interpretations of HOMA-IR lab test:
Optimal insulin-sensitivity- less than 1.0
Early insulin resistance- above 1.9
Significant insulin resistance- above 2.9
Labs from where you can get your HOMA-IR test done:
How can you treat or reverse insulin resistance and prediabetes?
It is possible to reverse the insulin resistance or prediabetes if diagnosed early. You can achieve it through lifestyle changes such as diet and exercise.
In other words, taking small steps, such as eating healthier foods and moving more to lose weight, can help reverse insulin resistance. Also, prevent or delay type 2 diabetes in people with prediabetes.
Don’t rely on dieting or exercise alone: In one University of New Mexico School of Medicine study, published in the International Journal of Obesity, overweight people who lost 10% of their weight through diet plus exercise saw insulin sensitivity improve by an impressive 80%. Those who lost the same amount of weight through diet alone got a 38% increase.
Dietary guidelines to improve glycemic control:
Firstly, a moderate calorie restriction of about 500-750 calories from usual daily intake and an increase in physical activity by 30 minutes/day may lead to improved insulin sensitivity.
Avoid whole milk and prefer skimmed milk for tea, coffee, curd, paneer, etc.
Choose lean sources of protein such as fish, skinless chicken, low-fat cottage cheese, turkey or ground turkey breast, etc. Protein helps to stabilize blood sugar.
Prefer whole grain cereals like millets, oats, quinoa, barley, long grain basmati rice and whole pulses.
Avoid refined carbohydrates like sugar, juices, jams, jellies, candies, honey, jaggery and chocolates.
Also, increase your fiber Intake. Fruits and vegetables are a good source of fibre such as pears, apples, dried figs, berries, green leafy and seasonal vegetables.
Limit roots and tubers like potato, arbi, sweet potato, and beetroot.
Sago, arrowroot and refined flour preparations like white bread, biscuits, sago poha, noodles and pasta should be avoided.
Also, reduce the intake or eliminate fried and creamed foods.
Emphasize on eating healthy and omega-3 rich sources such as fish, nuts and oilseeds.
Read the nutrition label carefully. Products that are “sugar-free”, “fat-free” or high fibre do not necessarily have a reduced number of calories or carbohydrates also.
Drink plenty of water as it may help in controlling blood glucose levels, and it’s also a healthy substitute for sodas and fruit juices.
Portion control can keep with your carbohydrate control. Practice mindful eating for your portion control.
The most important thing to consider when choosing foods to incorporate into diet is to aim for balance, variety, and moderation. Your goal should be to adopt an eating pattern that is sustainable and that you can stick with long-term, while still incorporating foods you enjoy.
Physical activity and exercise:
Clinical guidelines from the American Diabetes Association suggest exercising for at least 30 minutes a day, five days a week. If you have a strong family history of type 2 diabetes, it might be best to take it up a notch to 45 to 60 minutes a day.
Furthermore, losing as little as 5 to 10 percent of body fat can improve your blood sugar level and help reverse prediabetes.
Stop smoking:
Everyone knows that smoking increases the risk for heart disease and lung cancer. But smoking is also a risk factor for insulin resistance, prediabetes, and type 2 diabetes. So, quitting smoking is the best idea to reverse insulin resistance and prediabetes.
Get proper sleep everyday:
In a study presented at the 2015 meeting of the Obesity Society, researchers found that just one night of sleep deprivation boosted insulin resistance as much as eating high-fat foods for six months. So, get at least 8 hours of sleep for a better insulin production and usage by your cells.
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Everyone loves wraps and rolls. Especially kids, they are their favorites. You can make this viral four ways roti/tortilla wrap for their breakfast or packed lunch which they will surely enjoy. They all are easy to make and really delicious at the same time.
This four way wrap is versatile, delicious and also nutritious. This wrap became viral through social media across the whole world during the lockdown. It involves making a roti/tortilla wrap by using a quartering and folding technique to divide the roti into four, placing a different filling of your choice in each section.
For fillings, you can use your own imagination and choose from any number of fillings such as paneer, vegetables, dips, cheese, and sauces.
You can also try this viral dish with Paranthas instead of a simple roti or tortilla wrap.
For this recipe, we used paneer, cucumber, onion, lettuce leaves along with tomato sauce and some sprinkles of cheese on the top of veggies.
This mesmerizing tortilla/roti wrap works with all the things, and the wide variety of filling options. With this wrap hack, you can create anything of your taste just in a matter of minutes.
Let’s dig into the recipe!
Preparation time: 10 minutes
Cooking time: 8-10 minutes
Total time: 18-20 minutes
Serving: 1
Ingredients for Four-way roti/tortilla wrap:
Roti/tortilla/paratha-1
Paneer slices- 5-6
Cucumber slices- 3-4
Onion slices- 3-4
Lettuce leaves- 2-3
Cheese- 1 slice
Oil/butter- 1 tsp
Tomato sauce/ketchup-1 tsp
Mint chutney-1 tsp
Method to prepare viral four ways roti/tortilla:
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Firstly, prepare all the ingredients you will use in the wrap.
Secondly, cut the roti/tortilla/paratha from the middle of the tortilla to the bottom edge down using a knife or pizza cutter.
Now, starting at the bottom left quadrant, place paneer slices to the left quadrant.
To the top left quadrant, add lettuce and chopped onions slices.
On the top right quadrant, spread some tomato ketchup and add cucumber slices in it.
Then, on the last quadrant, spread some mint chutney and then top it with a cheese slice.
Next, fold the wrap, starting from the bottom left quarter to up, to right, to bottom right; just keep folding until you get a triangle.
Lastly, heat a pan/grill over medium heat, and add some butter and spread it. Now, grill the tortilla from both sides, until they are crispy and the cheese melts for 2-3 minutes per side.
Finally, serve this wrap filled with the goodness with chutney of your choice.
PCOS stands for Polycystic Ovarian Syndrome which is a form of hormonal imbalance that affects 1/10 women of reproductive age, in India, today. The syndrome leads to overproduction of male hormones in women, resulting in multiple surfaced/under-surfaced symptoms.
Studies suggest that up to 70 percent of women with PCOS hadn’t been diagnosed. Underdiagnoses results in delay in seeking help therefore worsening the situation. Physically, PCOS affects a woman’s ovaries, resulting in disturbed production of estrogen and progesterone. The syndrome leads to other physical and mental effects on the overall wellbeing of the sufferer.
There are three main characteristics of PCOS:
First one is the formation of cysts in the ovaries
Second one is high level production of male hormones
And the third one is irregular periods or absence of periods for longer periods.
Between 5% and 10% of women of reproductive age can have PCOS. Furthermore, mostly women find out that they have PCOS in their 20s and 30s, when they have problems getting pregnant. But everyone should know that PCOS can happen at any age after puberty.
What is the prevalence of PCOS in India?
The exact prevalence of PCOS is not known as the syndrome is not defined precisely. Prevalence of PCOS is highly variable ranging from 2.2% to 26% globally. In few Asian countries, prevalence figures are ranging from 2% to 7.5% in China and 6.3% in Srilanka.
There are few studies conducted in India. Studies done in South India and Maharashtra, prevalence of PCOS were reported as 9.13% and 22.5% respectively.
Moreover, one in every 10 women in India has polycystic ovary syndrome (PCOS), among women of reproductive age, according to a study by PCOS Society. And out of every 10 women diagnosed with PCOS, six are teenage girls.
What is the difference between PCOD and PCOS?
PCOD stands for polycystic ovarian disease and PCOS stands for polycystic ovarian syndrome.
PCOS is a metabolic disorder which is a serious condition and PCOD is not considered a disease entirely.
PCOD can be controlled with proper diet and also exercise routine. Whereas PCOS needs treatment by consulting doctors as it is a metabolic disorder (disruption in chemical processes of your body).
What are the symptoms of PCOS?
The symptoms of PCOS may include:
Skipped periods, irregular periods, or very light periods
Large ovaries or cysts in ovaries
Excess body hair including the chest, stomach, and back
Weight gain – obesity or overweight
Acne or oily skin
Male-pattern baldness or thinning hair/loss of scalp hair
Infertility
Dark or thick skin patches on the back of the neck, in the armpits, and under the breasts
What is the exact cause of PCOS?
The cause of PCOS is not perfectly clear. It is clear that genetic and environmental factors contribute to the development of PCOS. But do not know exactly what causes PCOS.
Excess insulin production in your body: Insulin is the hormone produced in the pancreas that allows cells to use sugar. If your cells become resistant to the action of insulin, then your blood sugar levels can rise. In turn, your body might produce more insulin. Excess insulin might increase androgen production, causing difficulty with ovulation.
Low-grade inflammation in your body: This term is describes white blood cells’ production of substances to fight infection. Research has shown that women with PCOS have a type of low-grade inflammation that stimulates polycystic ovaries to produce androgens. And it can also lead to heart and blood vessel problems.
Heredity: Research suggests that certain genes might be linked to PCOS.
Excess androgenproduction in the body: The ovaries produce abnormally high levels of androgen, resulting in hirsutism and acne.
Women of all races and ethnicities are at risk of PCOS.
Your risk of PCOS may be higher if you have obesity or if you have a relative with PCOS.
You may also be more likely to have it if you have insulin resistance.
How to detect that you have PCOS?
There’s no specific single test for PCOS but a physical exam, ultrasound, and blood tests can help in the diagnosis of PCOS.
The diagnosis begins with a thorough history and physical examination also. The main focus is on menstrual history, any fluctuations in the weight and their impact on PCOS symptoms, and also other PCOS-related symptoms.
A diagnosis of PCOS can be made if you have been ruled out of other rare causes of the same symptoms. And you meet at least 2 of the following 3 criteria:
If you have irregular periods or no periods – this indicates that your ovaries do not regularly release eggs. In other words, ovulation occurs irregularly.
If your blood tests show that you have high levels of such as androgen (or sometimes just the signs of excess male hormones, even if the blood test is normal).
Also, your ultrasound scans show that you have polycystic ovaries.
Collections of 12 or more “cysts” on your ovaries that may be larger than normal also indicates PCOS. But women who don’t have PCOS may also have cysts, but fewer than 12 don’t meet the criteria for a diagnosis.
Generally, it is difficult to diagnose PCOS in adolescent women. Especially, at an early stage during their first few years of menstrual cycle. In the beginning, menstrual cycles of adolescent women can be irregular for reasons that are unrelated to PCOS. Because in the first year, periods are often irregular, and in their second year periods, they normally settle into a regular pattern.
In adolescent women having PCOS, periods are either very close together (fewer than 21 days) or far apart (more than 45 days). And also if this irregularity continues after three years, this suggests PCOS might be the cause.
How to read these lab reports yourself at home?
Lab results are often shown as a set of numbers known as a reference range. A reference range may also be called normal values which are based on the normal test results of a large group of healthy people.
Your lab results may also include one of these terms:
Negative or normal, which means the disease or substance being tested was not found.
Positive or abnormal, which means the disease or substance was found.
Inconclusive or uncertain, which means there wasn’t enough information in the results to diagnose or rule out a disease.
These are the reference range values for some of the tests that are conducted for the PCOS. These values might differ based on the type of method used in the laboratory.
Testosterone:
Most testosterone values in PCOS will be ≤150 ng/dL (≤5.2 nmol/L).
Testosterone values of ≥200 ng/dL (≥6.9 nmol/L) warrant consideration of an ovarian or adrenal tumor.
Dehydroepiandrosterone-sulfate (DHEA-S)
DHEA-S values may be normal or slightly elevated in PCOS.
Values ≥800 µg/dL (21.7 µmol/L) warrant consideration of an adrenal tumor.
17-hydroxyprogesterone
A morning, fasting, unstimulated level of <200 ng/dL in the follicular phase reliably excludes late-onset 21-hydroxylase deficiency.
Further evaluation of levels ≥200 ng/dL involves adrenocorticotropic hormone (ACTH)-stimulation with an intravenous 250 µg dose and a 30 minutes value (stimulated values ≥1,000 ng/dL confirm the diagnosis).
Also, Oral contraceptives and glucocorticoids can affect values.
Luteinizing hormone/follicle stimulating hormone (LS/FSH) ratio
A ratio ≥2.0 is suggestive of PCOS but is not highly sensitive or specific.
Gonadotropin levels are affected by oral contraceptives.
What are the health complications that developed due to PCOS?
Yes, studies have found links between PCOS and other health problems, including:
Diabetes: One of the most common complications of PCOS is diabetes. According to researchers, more than half of women with PCOS will have diabetes or prediabetes before the age of 40.
High blood pressure: Another complication is high blood pressure or hypertension. Women with PCOS are at greater risk of having high blood pressure compared with women of the same age without PCOS.
High cholesterol: Women with PCOS often have higher levels of LDL cholesterol also known as bad cholesterol. And low levels of HDL (good) cholesterol which raises risk for heart diseases.
Sleep apnea: A sleep disorder in an disorder in which breathing repeatedly stops and starts. Many women with PCOS are overweight or obesity, which can cause sleep apnea which raises the risk of heart disease and also diabetes.
Depression and anxiety: Depression and anxiety are common among women with PCOS.
Endometrial cancer: Anovulation, obesity, insulin resistance, and diabetes increase the risk of developing cancer of the endometrium.
What can you do to manage your PCOS?
PCOS can wreak havoc on your hormones and still doesn’t have a known cause and even permanent cure. Researchers suggest that the first line of treatment for PCOS is lifestyle changes, healthy diet and physical activity. This can also help women modify their focus and remove obstacles that may be in their way on the path towards wellness.
Lifestyle changes:
You can live with your PCOS without any complications if you change your lifestyle. There are certain things that I meant by a change in your lifestyle.
For instance, weight loss if overweight or obese through a calorie deficit diet combined with moderate exercise activities. A modest reduction in your weight, per say, losing 5-10 percent of your body weight may improve your condition.
Also, if you are taking any medications for your PCOS then losing weight may increase the effectiveness of medications.
Regular sleep for about 7-8 hours is also essential for the management of PCOS. Sleep is important to our hormone health. If you’re not getting enough sleep, your body can’t repair itself. And also a good night’s sleep is essential for the physical and mental well-being of women.
Healthy diet:
What you eat plays an important role in the management of PCOS. The most important focus of diet is weight management. This helps in the regulation of hormone levels, which in turn helps to improve symptoms of PCOS.
When you combine a healthy diet with exercise, it is more effective than following only one thing alone in achieving a healthy weight. In the long term, a healthy diet aims not only to prevent weight gain. But also reduces the risk of related health conditions such as type 2 diabetes and cardiovascular disease.
1. Watch out for types of carbs you are eating:
Eat low glycemic index foods like whole grains, pulses and a variety of vegetables. Every day add them to your meals, to make sure that your body gets proper nutrition. These types of foods are also rich in fibre which makes them digest slowly and causes less glucose spikes in your body.
Some of the examples for low glycemic foods are whole grains and millets like wheat, oats, quinoa, jowar, bajra, ragi. Pulses and legumes like bengal gram dal (Chana dal), beans, rajma, peas. And vegetables like broccoli, cabbage, mustard leaves, etc are great to balance your hormones.
2. Reduce intake of milk and dairy products:
Milk and milk products are not completely prohibited for women with PCOS. You can consume milk and its products but in a limited amount. Excess consumption of dairy which is a carbohydrate can lead to an increase in blood glucose level. According to several reports, milk, nonfat in particular, can contribute to increased androgen and insulin levels.
You don’t need to completelyeliminate dairy. You can consume a few servings per week unless you are a lactose intolerant.
3. Choose your fruits wisely:
There are certain fruits that are very high in natural sugar. If you are already insulin-resistant, then you need to watch out for what type of fruit you are consuming.
4. Include lean protein in your diet:
Eating meat low in fat will aid in weight loss and keep you feeling full longer.
Food sources: Salmon, tuna, shrimp, skinless chicken and turkey breast, beans, pulses, legumes, and tofu
5. Increase your intake of omega-3 fatty acid:
Fish oil is a rich source of omega-3 fatty acid. It is also associated with a long list of health benefits. There is some research indicating that omega-3 supplements can decrease androgen levels in women with PCOS.
Food sources: Cooking oil such as Olive oil, sunflower oil, safflower oil. And Nuts and oilseeds such as walnuts, almonds, chia seeds, flaxseeds, and sunflower seeds.
6. Choose food high in Vitamins and Minerals:
Variousstudies show that consuming foods high in Vitamin D, Vitamin B, and Magnesium will greatly aid in improving insulin resistance, and decrease the severity of symptoms associated with PCOS.
Vitamin D food sources: salmon fish, eggs, mushrooms and fortified products
Vitamin B food sources: eggs, meat such as chicken, tuna, mackerel, and salmon, and dark green vegetables, such as spinach and kale.
Skipping meals can crash your blood sugar levels, leading to food cravings and overindulgence. Keeping a routine will allow your blood sugar levels to stabilize. Also, stable blood sugar aids in the proper androgen production in your body.
Best food for PCOS:
Physical activity and PCOS:
Exercise helps lower blood sugar levels. If you have PCOS, increasing your daily activity may help in improving insulin resistance. And also help you keep your weight under control. The best type of exercise is one that you’ll do regularly i.e. Aerobic exercise such as brisk walking, biking, swimming, and jogging.
The regular physical activity will help you to reduce androgens levels in your body. It will also improve insulin resistance, regulate menstrual cycles, improve fertility, improve self-esteem, reduce anxiety and depression. You can also see these improvements in your body even when weight loss doesn’t occur.
There are some of the exercise links for you which can help you in weight loss.
What foods to eat and what food to avoid in PCOS?
Foods to eat
Foods to avoid
Natural and unprocessed foods
Refined carbohydrates, such as mass-produced pastries and white bread
High fiber foods
Fried foods, such as fast food.
Lean meat salmon, tuna, sardines, and mackerel
Red meat, such as steaks, hamburgers, and pork.
Fresh fruits such as blueberries, blackberries, guava, kiwi and cherries.
Fruits such as sapota, banana, grapes, dates, raisins, litchi, etc.
Fresh vegetables such as kale, spinach, and other dark, leafy greens, broccoli, cabbage, etc.
Whole grains such wheat, oats, quinoa, etc.
Sugary beverages, such as sodas and energy drinks.
Pulses and legumes such as dried beans, lentils, and other legumes
Healthy fats such as olive oil, as well as avocados and coconuts, nuts, including pine nuts, walnuts, almonds, and pistachios.
Solid fats, including margarine, shortening, and lard.
Counselling points:
Firstly, eat regular meals including a variety of food groups.
Also, include plenty of vegetables and salad (at least 5-6 servings every day).
Include a good amount of protein and a low to moderate amount of carbohydrate in each meal.
Opt for unrefined and unprocessed carbohydrates, such as whole grain cereals, legumes and fruit, rather than refined carbohydrates. (For example, white bread, white rice, soft drinks, lollipop, biscuits)
Replace saturated fats with unsaturated fats such as olive oil, sunflower oil, safflower oil, mustard oil, palm oil, and soybean oil. Also, nuts and oilseeds such as walnuts, almonds, pumpkin seeds, sunflower seeds, sesame seeds, etc.
What is seed cycle and its role in PCOS?
Seed cycle is a naturopathic remedy which claims to balance hormones, boosts fertility, and ease symptoms of menopause. It has become a trend nowadays. This seed cycle involves eating flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds.
These seeds are taken in 2 phases.
First Phase: It instructs women to eat 1 tablespoon of freshly ground flax and pumpkin seeds. You have to take them everyday for the first 13–14 days of their menstrual cycle, which is known as the follicular phase.
Second Phase: During the second half of their cycle, which is known as the luteal phase, seed cyclers eat 1 tablespoon each of ground sunflower and sesame seeds per day until the first day of their next period when their cycle starts again.
Phase 1 is believed to support the estrogen-dominant follicular phase when the ovaries increase estrogen levels in the body. On the other hand, Phase 2 is believed to support the increase of progesterone in the luteal phase.
But there are no scientific proven reason behind these seed cycle.
What is the effect of Oral contraceptives pills (OCPs) in PCOS?
Oral contraceptive pills are estrogen and progesterone containing hormonal birth control pills that acts on a person’s monthly cycle.
Albeit considered the first-line therapy for PCOS, the data regarding the effects of this mode of treatment on metabolism of carbohydrates, lipids, insulin, coagulation, and inflammation profile in women with PCOS is conflicting.
In PCOS, oral contraceptives are used to improve clinical symptoms of overproduction of androgen. And also help in regulating the menstrual cycles. It protects the endometrium against effects of unopposed estrogen action. This happens because estrogen content in the OCP increases Sex Hormone Binding Globulin levels, thus decreasing the free circulating androgens. The progesterone in OCPs suppresses the secretion of Luteinizing Hormone and decreases androgen production. (Source- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6094524/)
OCPs may also reduce adrenal production of androgens.
Furthermore, use of OCPs in PCOS women should be individualized after risk stratification and not used if any contraindications exist.
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Pizza is one of everyone’s favorite dishes. A hot, cheesy pizza loaded with your favorite veggies is one of the most fun to eat with your loved ones. Pizza paratha is one that is going to be everyone’s favorite.
But who would have thought that pizza can be made into delicious and nutritious paratha. Yes, you heard it right. These parathas are innovative dishes which can easily replace your monotonous plain or simple stuffed paratha or chapati. The plus point of pizza parathas does not only satisfy your paratha cravings, but also fully satisfies your pizza cravings.
The aroma and taste of this pizza paratha is amazingly good. For the stuffing of this pizza paratha, I used capsicum, onion, cabbage, carrot and corn.You can also customize the vegetables for your paratha as per your choice or whatever you have in your fridge at that time. Also, you can easily make this paratha for your kids. They are loved equally by kids, adults and elderly.
This paratha is stuffed with varieties of vegetables and also topped with cheese and served hot to enjoy its sizzling taste. This is a healthy twist to the usual pizza.
So, let’s look into its recipe!
Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Serving: 3-4
Ingredients for Pizza paratha:
2 cups wheat flour
1 tsp oil
salt to taste
Onion, chopped-1/4 cup
Capsicum, chopped-1/4 cup
Steamed corn-1/4 cup
Carrot-1/4 cup
Cabbage-1/4 cup
Oregano- 1 tsp
Chilli flakes-1 tsp
Salt to taste
Pizza sauce/ Tomato-garlic chutney-2 tbsp
Grated cheese-1/2 cup
Oil – 4 tsp
Method of preparation:
Firstly, in a mixing bowl, add wheat flour, salt and mix it. Then, start adding water little by little, and knead the dough slowly with your hands. Once it becomes soft, then add 1 tsp oil and knead it again.
Next, make the dough not be too tight or too loose and it should be non sticky.
To another mixing bowl, add all the vegetables, oregano, chilli flakes and salt to it and set aside for a few minutes.
Now, make 2 balls of the dough and roll them both dough thin.
Next, spread pizza sauce or tomato-garlic chutney on one paratha and sprinkle some cheese on it. Then, add the veggies filling on the paratha and again sprinkle some cheese to cover the filling and place another paratha on it and seal the edges by pressing the edges.
Heat your tawa and carefully place the paratha on the tawa. Put some oil on the paratha and cook on both the sides until golden brown.
Finally, cut your paratha into wedges and serve it hot.
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