Health Tips

Sweet potato curry is a perfect blend of flavors and is very easy to cook. It is cooked in one pot and in very less time. You can serve this with roti, rice, and paratha. It has good dietary fiber and protein. Sweet potato is rich in calcium, iron, potassium, vitamin– A, E, and magnesium. Sweet potato is better than potato in terms of vitamins, minerals, and antioxidants, although it has the same amount of carbs and starch.

You can also try Hare Leshan (green garlic) ki sabji in the simplest method, Matar ka nimona (green peas curry) in U.P. style

Ingredients for making sweet potato curry-

1. Sweet potato – 250 gm
2. Tomato chopped – 1 piece
3. Garlic chopped – 2- 3 cloves
4. Onion chopped – ½
5. Finely chopped Green chilies – 2
6. Curry leaves – 4-5
7. Cumin seeds – ½ tsp
8. Mustard seeds – ¼ tsp
9. Red chili powder – ¼ tsp
10. Turmeric powder – ¼ tsp
11. Cooking oil – 2tbsp
12. Salt
13. Water
14. Coriander leaves chopped – 1tbsp

Method –

1. Firstly, peel and cut sweet potatoes into small pieces. And then put them in water to extract their excess starch and prevent them to turn dark in color.
2. Then, heat some oil in a non-stick pan and add some mustard seeds. When they start to splutter add cumin seeds and curry leaves.
3. After some time add chopped onions and garlic, and stir-fry until the onion becomes translucent.
4. Then, add green chilies and tomatoes and cook for 2-3 min over medium flame.
5. After that, add sweet potatoes, turmeric powder, red chili powder, and salt, mix well and sauté for 2- 3mins over medium heat.
6. Then, add ¾ cup water and let it boil. Now, cover its lid and cook until sweet potatoes become soft and the gravy turns thick.
7. Stir occasionally to prevent sticking and add more water if necessary.
8. After that, turn off the heat and let the curry rest for 5 minutes.
9. Finally, garnish with coriander leaves and serve hot.  

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Authentic kahwa is a traditional Kashmiri drink from the Himalayan valley. It is made with a range of spices like cinnamon, cardamom, saffron, and almonds. Kahwa keeps your body warm because it has the power of Indian spices. It has an amazing smell and flavor. The word “Kahwa” comes from the Arabic word “qahwah” which means aromatic beverages. It is a perfect beverage for the winter season and helps to fight the flu.

You can also try Masala tea in 4 simple steps, How to make simple Saunf tea in 2 mins

Ingredients for making Authentic kahwa–

1. Kashmiri green tea leaves- 4 tsp
2. Saffron strands – ¼ tsp
3. Cinnamon – 1 small piece
4. Cardamom crushed – 2
5. Cloves – 2
6. Sugar – 2 tbsp
7. Almonds finely chopped – ¼ cup
8. Saffron – for garnishing

Methods –                                                                             

1. Firstly, combine saffron strands and 1 tablespoon of warm water in a small bowl, mix well, and put it aside.
2. Then, boil two cups of water in a pan, put a cinnamon stick, cardamom, cloves, and sugar, and let it boil on a medium flame for 3-4 minutes.
3. After that, add Kashmiri green tea leaves and boil for 2-3 minutes stirring it occasionally.
4. Then, strain the tea in a deep vessel with a help of a strainer.
5. Now, transfer the mixture into a saucepan add saffron water mixture and almonds mix well and boil for 1 minute in slow flame, while stirring continuously.
6. Finally, serve Kashmiri kahwa hot.  

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Healthy food items to choose from while dining out are a necessity for many fitness freaks that wants to maintain their diet and avoid unhealthy eating. If you think that it is not possible to eat healthily outside then you are wrong. You must know some basic concepts and food to choose to avoid unhealthy eating, overeating, or binge eating. Here we are giving you a list of healthy food available at some famous restaurants and some concepts to choose food mindfully white dining out.

Also, check this out: Low-Calorie food items when dining out!

Healthy food items to choose from at restaurants like Sagar-Ratna/ haldiram/ Bikanervala/ Anupam sweets

South Indian dishes:

If you are frequently traveling or have to eat out then south Indian dishes are the healthiest options because they are mostly made using fermented rice flour, lentils, coconut oil, or ghee which is not unhealthy. So, these are the safest options.

• Paneer dosa: Paneer dosa is a very healthy option to choose while eating out because it is made with rice and lentils and stuffed with paneer. Hence, do not contain refined flour and is also, rich in protein.

1 dosa contains – 200 calories, protein – 10, carbs – 19.5, fats – 9, fiber – 2.2

• Idli: idlis are made from fermented rice flour and served with sambhar and coconut chutney. It is oil-free because made by the steaming process so; idlis are a healthy option to choose from. You can also eat semolina idlis or oats idli.

2 regular idli contain: 147 calories, protein – 5.5gm, carbs – 26.2, fats – 2.1, fiber – 2.1

• Uttapam: uttapam is a pancake-like dish made with rice and urad dal batter, also known as idli-dosa batter, and topped with a different types of vegetables. It is low in fats but a little high in carbs.

1 uttapam contains: 227 calories, protein – 6.3, fats – 8.6, fiber – 3.2

• Upma: upma is made with semolina, dry fruits, and veggies. Hence, it is a healthier source for breakfast, lunch, or dinner.

Upma contains: protein- 3.1 gm, carbs – 20.6, fats – 1.8, fiber – 1.5

Punjabi dishes:

Punjabi cuisines are popular for their rich, creamy, and spicy gravies. Chole bhatura, butter naan, rajma chawal, lassi, and dal makhani are the most popular Punjabi dishes. But it’s difficult to choose when on diet.

• Chole- chickpeas are high in protein. This is generally eaten with bhatura which is refined flour. So, we must avoid it and can eat it with rice or missi roti. They are healthy as well as tasty.

              1Katori chole contains – 154calories, 6.4 gm protein, 5.4 gm fats, 5.8 gm fiber

• Rajma – rajma is also a good source of protein like chole. You can eat it with rice or roti.

              1 Katori rajma – protein – 5.3 gm, carbs – 15.2, fats – 4.5 gm, fiber – 6.1 gm

• Paneer tikka/ seek kabab – they are made using a roasting technique and are very healthy options to choose from. These dishes are low in carbs and high in protein.

• Flatbreads: you can choose tandoori roti or plain roti from this menu.

Snacks/ appetizers:

Bhel puri: it contains puffed rice, chutneys, and some veggies. It will give you around 100 calories.

Sandwiches: you can order a sandwich with whole wheat bread.

Red sauce pasta/ pasta in the arrabbiata sauce: red sauce pasta is healthier than white sauce because it is made using tomatoes, garlic, and olive oil which are better than cheese and refined flour used in making white sauce pasta. So, choosing red sauce pasta is a way better option.

Drinks: you can choose buttermilk or lemonade.

Chinese dishes

classic Chinese food is not that unhealthy but the Chinese made in India is made using refined flour and a lot of sauces which are not good for health but still if you are a Chinese lover then you can choose:

Fried rice: it is made using veggies and rice so, it is fine to eat.

Chilli paneer/ paneer Manchurian: although it contains sauces and refined flour the paneer present in it makes it protein-rich. So, the best way is to avoid gravy and take the paneer pieces.

  Healthy options to order at the chili’s restaurant:

• Shrimp fajitas: they are the most healthy option to choose from at the chili’s restaurant because they are packed with healthy proteins and fat.
• Fresh guacamole: you can order tortilla chips with guacamole as an appetizer because they offer healthy monounsaturated fats and lots of fiber.
• Alex’s Santa Fe burger: the burger contains avocado, cheese, onion, jalapenos, tomatoes, pickles, and cilantro.

1 burger contains – 950 calories, protein – 51 gm, carbohydrate – 49 gm, fat – 62 gm, fiber – 6 gm

• 6oz. Classic sirloin with grilled avocado: it comes with a side of asparagus and mashed potatoes.

Calories – 340 gm, carbohydrate – 13 gm, protein – 38 gm, fat – 16 gm

• Grilled chicken salad: it is a high protein low carb salad. You can order it without worries.

Calories – 440, Protein – 37 gm, carbohydrate – 22 gm

Healthy options to order at KFC:

• Grilled chicken wings: they contain around 70 calories, no carbs, no sugar, and 9 gm of protein. Grilled chicken wings are nutritious and contain fewer calories and sodium.
• Original recipe chicken wing: they provide around 130 calories, 3 gm carbs, 10 gm protein, and 8 gm fat.
• Extra crispy chicken drumstick: this dish contains around 170 calories, 5 gm carbs, and 10 gm protein per drumstick.
• Sides: KFC has a menu of classic side options available which contain- 1. Green beans, 2. Corn on the cob, 3. Whole kernel corn
• House or Caesar salad: it is a low-carb, diabetes-friendly option.

Healthy food options to order at subway:

Subway is one of the most popular global fast-food restaurants. It has more than 40000 locations globally. It is a fast food restaurant but the best thing about it is that you can choose ingredients for creating a sandwich, wrap or salad to order and enjoy guilt-free.

The most nutritious option available at subway are-

1. Veggie Delite sandwich: 9 grains of wheat bread and offers two servings of vegetables. This sandwich will give you around 200 calories, 9 gm protein, 39 gm carbs, and 2 gm fat.
2. Egg and cheese flatbread: this will give you around 380 calories, 15 gm fat, 44 gm carbs, and 19 gm protein.
3. Signature wraps: you can swap bread and veggies for a low-carb wrap. Subway chicken salad wrap and veggie delite wrap are good choices.
4. Veggie delite salad: it is the most nutritious salad and has 60 gm calories, 1 gm fat, 3 gm protein, and 11 gm carbs in it.

Healthy food options are available to order at Nando’s

• The spicy mixed olives:

They are the perfect starter before a big meal and have only 138 calories per serving. If you don’t like olives then, you can choose hummus as a healthy choice.

• Simple grilled chicken burger:

 It is the least calorific chicken burger. But, it would be better to order a wrap without cheese and healthier side dishes to reduce the carb and fat content.

• Spiced chickpea burger:

This is a healthier option for vegetarians because it is high in protein but to avoid carbs you can skip the rice and choose salad instead. Also, swap the bun with a wrap.

• Chickpea choone mayo toasties:

Chickpeas, cabbage, and carrot are its main ingredients.

• Veggie breakfast bowl:

You can also go for a veggie breakfast bowl for a full healthy meal.

Some other healthy options:

• Creamy Caesar salad
• Peri peri tuna lettuce wraps
• Grilled cauliflower
• Peri peri omelet
• Corn on the cob
• Peri peri rice bowl

Key facts to avoid unhealthy eating while dining out:

1. Keep yourself hydrated to avoid binge eating.
2. Order salad before food to avoid overeating.
3. Avoid deep-fried, oily, or heavy-cream food.
4. Choose baked, grilled, steamed, or boiled food over deep-fried ones.
5. Keep water as a beverage to avoid extra-sugary drinks.
6. Try to choose whole wheat food products in place of refined flour products.

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Kulfi is one of the most loved desserts among people. It is cold, delicious, and tempting. If you are on a paleo diet or want to avoid dairy and still want to have kulfi. Then, here is the solution. You can make kulfi with this recipe and enjoy it guilt-free. It is as delicious as a regular kulfi. You don’t have to compromise on taste. This recipe is also very simple and made in less time.

Also, try: Gulab jamun: paleo, gluten-free, and allergy friendly, Apple jalebi: a gluten-free, paleo, and vegan dessert

Ingredients :

Coconut milk – 400 ml

Honey – 85 gm

Creamy almond butter – 63 gm

Pure vanilla extract – 1 tsp

Sea salt – 1 tsp

Method:

Firstly take a blender, put coconut milk, honey, almond butter, vanilla extract, and sea salt, and blend on high for 30 seconds until turns to a smooth and homogenous mixture.

Then, turn on the ice cream maker and pour the mixture from the blender into the ice cream maker while it is moving.

Now, wait for 25-30 minutes. So the ice cream gets churned and waits until it turns to a fireball or the ice cream maker stopped rotating.

After that, put the mixture in an airtight container and place it into the freezer for 1-2 hours or until it gets wholly frozen.

When your ice cream is ready place sticks in it and enjoys your dairy-free kulfi.

Method without using ice cream maker:

When the ice cream maker is not available, then pour the mixture from the blender into a freezer-friendly container and put it in the freezer. Stir the mixture every 15 minutes by hand until it’s frozen.

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Rheumatoid arthritis (RA) causes joint inflammation and pain. It happens when the immune system doesn’t work properly and attacks the lining of the joints, called the synovium. The disease commonly affects the hands, knees or ankles, and usually the same joint on both sides of the body, such as both hands or both knees.

What is rheumatoid arthritis?

Rheumatoid arthritis (RA) is an autoimmune disease that is chronic (ongoing). It occurs in the joints on both sides of your body, which makes it different from other types of arthritis. You may have symptoms of pain and inflammation in your:

• Fingers
• Hands
• Wrists
• Knees
• Ankles
• Feet
• Toes

Uncontrolled inflammation damages cartilage, which normally acts as a “shock absorber” in your joints. In time, this can deform your joints. Eventually, your bone itself erodes. This can lead to the fusion of your joint (an effort of your body to protect itself from constant irritation).

Specific cells in your immune system (your body’s infection-fighting system) aid this process. These substances are produced in your joints but also circulate and cause symptoms throughout your body. In addition to affecting your joints, rheumatoid arthritis sometimes affects other parts of your body, including your:

• Skin.
• Eyes.
• Mouth.
• Lungs.
• Heart.

Age of onset of Disease

RA usually starts to develop between the ages of 30 and 60. But anyone can develop rheumatoid arthritis. In children and young adults — usually between the ages of 16 and 40 — it’s called young-onset rheumatoid arthritis (YORA). In people who develop symptoms after they turn 60, it’s called later-onset rheumatoid arthritis (LORA).

Causes for RA

In a healthy person, the immune system fights invaders, such as bacteria and viruses. With an autoimmune disease like RA, the immune system mistakes the body’s cells for foreign invaders and releases inflammatory chemicals that attack those cells. Tn RA, it attacks the synovium, the tissue lining around a joint that produces a fluid to help the joint move smoothly. The inflamed synovium gets thicker and makes the joint area feel painful and tender and look red and swollen, and moving the joint may be difficult. Some other causes include smoking, Obesity and Age too.

Symptoms for Rheumatoid Arthritis

In the early stages, people with RA may not see redness or swelling in the joints, but they may experience tenderness and pain.
These symptoms are clues to RA:

• Joint pain, tenderness, swelling or stiffness that lasts for six weeks or longer.
• Morning stiffness that lasts for 30 minutes or longer.
• More than one joint is affected.
• Small joints (wrists, certain joints in the hands and feet) are typically affected first.
• The same joints on both sides of the body are affected.

Many people with RA get very tired (fatigue) and some may have a low-grade fever. RA symptoms may come and go. Having a lot of inflammation and other symptoms is called a flare. A flare can last for days or months

Diagnosis

Rheumatologists diagnose people with rheumatoid arthritis based on a combination of several factors. Doctors do a physical exam and ask you about your medical history and symptoms. Your rheumatologist will order blood tests and imaging tests.

The blood tests look for inflammation and blood proteins (antibodies) that are signs of rheumatoid arthritis. These may include:

• Erythrocyte sedimentation rate (ESR) or “sed rate” confirms inflammation in your joints.
• C-reactive protein (CRP).
• About 80% of people with RA test positive for rheumatoid factor (RF).

Some of the imaging tests to diagnose bone health may include:

• X-rays.
• Ultrasounds.
• Magnetic resonance imaging (MRI) scans.

What are the diagnostic criteria for rheumatoid arthritis?

• Inflammatory arthritis in two or more large joints (shoulders, elbows, hips, knees and ankles).
• Inflammatory arthritis in smaller joints.
• Positive biomarker tests like rheumatoid factor (RF) or CCP antibodies.
• Elevated levels of CRP or an elevated sed rate.
• Your symptoms have lasted more than six weeks.

Health Effects

• Eyes – Dryness, pain, inflammation, redness, sensitivity to light and trouble seeing properly.
• Mouth – Dryness and gum inflammation, irritation or infection. 
• Skin – Rheumatoid nodules — small lumps under the skin over bony areas. 
• Lungs – Inflammation and scarring that can lead to shortness of breath and lung disease.
• Blood vessel – Inflammation of blood vessels that can lead to damage in the nerves, skin and other organs.
• Blood – A lower than normal number of red blood cells. 
• Heart – Inflammation can damage the heart muscle and the surrounding areas.
• Painful joints also make it hard to exercise, leading to weight gain. Being overweight may make people with RA more likely to develop high cholesterol, diabetes, heart disease and high blood pressure.

MANAGEMENT AND TREATMENT

What are the goals of treating rheumatoid arthritis?

The goals of RA treatment are to:

• Stop inflammation or reduce it to the lowest possible level (put disease in remission).
• Relieve symptoms.
• Prevent joint and organ damage.
• Improve function and overall well-being.
• Reduce long-term complications.

How is rheumatoid arthritis treated?

Joint damage generally occurs within the first two years of diagnosis, so it’s important to see your provider if you notice symptoms. Treating rheumatoid arthritis in this “window of opportunity” can help prevent long-term consequences.

Treatments for rheumatoid arthritis include lifestyle changes, therapies, medicine and surgery. Your provider considers your age, health, medical history and how bad your symptoms are when deciding on a treatment.

Will changing my diet help my rheumatoid arthritis?

When combined with the treatments and medications your provider recommends, changes in diet may help reduce inflammation and other symptoms of RA. But it won’t cure you. You can talk with your doctor about adding good fats and minimizing bad fats, salt and processed carbohydrates. No herbal or nutritional supplements, like collagen, can cure rheumatoid arthritis. These dietary changes are safer and most successful when monitored by your rheumatologist.

But there are lifestyle changes you can make that may help relieve your symptoms. Your rheumatologist may recommend weight loss to reduce stress on inflamed joints.

People with rheumatoid arthritis also have a higher risk of coronary artery disease. High blood cholesterol (a risk factor for coronary artery disease) can respond to changes in diet. A nutritionist can recommend specific foods to eat or avoid to reach a desirable cholesterol level.

Four stages of rheumatoid arthritis

• Stage 1: In early stage rheumatoid arthritis, the tissue around your joint(s) is inflamed. You may have some pain and stiffness. If your provider ordered X-rays, they wouldn’t see destructive changes in your bones.
• Stage 2: The inflammation has begun to damage the cartilage in your joints. You might notice stiffness and a decreased range of motion.
• Stage 3: The inflammation is so severe that it damages your bones. You’ll have more pain, stiffness and even less range of motion than in stage 2, and you may start to see physical changes.
• Stage 4: In this stage, the inflammation stops but your joints keep getting worse. You’ll have severe pain, swelling, stiffness and loss of mobility.

Difference between

Rheumatoid arthritis vs. osteoarthritis

Rheumatoid arthritis and osteoarthritis are both common causes of pain and stiffness in joints. But they have different causes. In osteoarthritis, inflammation and injury break down your cartilage over time. In rheumatoid arthritis, your immune system attacks the lining of your joints.

Rheumatoid arthritis vs. gout

Rheumatoid arthritis and gout are both painful types of arthritis. Gout symptoms include intense pain, redness, stiffness, swelling and warmth in your big toe or other joints. In gout, uric acid crystals cause inflammation. In rheumatoid arthritis, it’s your immune system that causes joint damage.

GENERAL DIETARY GUIDELINES FOR RHEUMATOID ARTHRITIS

Food Items To Limit – The food stuff that limits calcium absorption should be limited.

1. Phytates: They easily bind to calcium therefore limiting its availability for absorption. Try not to eat phytate-containing foods like whole wheat, oats, and rice,black beans,kidney beans, soy beans, peanuts, and lentils, walnuts, almonds, and sesame seeds, potatoes, turnips, beets and carrots with dairy products.
2. Oxalates: Found in sweet potatoes, spinach and  beetroot. Very reactive molecules. Bind to calcium therefore reducing its absorption. Interfere with calcium storage in cells. Don’t eliminate these foods, just be aware that they are not the best providers of calcium.
3. Alcohol: Interferes with vitamin D activation by the liver and kidneys. Inhibits vitamin D activating enzymes in the liver. It is a diuretic therefore it increases calcium excretion through urine. Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body. Try to limit your alcohol intake.
4. Caffeine: It is believed that caffeine decreases calcium absorption by interfering with vitamin D absorption. Caffeine is also a diuretic therefore it increases calcium excretion in the urine.

Do’s:

1. Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)
2. Eat fresh, alkalizing vegetables and fruits every day, preferably organic like green leafy vegetables, Cruciferous vegetables, Olives, Onion, Garlic and all Citrus fruits like Orange, lemon, grapefruit (chakotra).
3. Prefer home made foods over outside foods.
4. Do check for iodine content on food labels.
5. Include omega-3 rich foods such as fish, walnuts, almonds, flax seeds, olive oil, canola oil.

Don’ts

1. Avoid consumption of caffeinated products.
2. Limit the intake of phosphorus containing foods- red meat, soft drinks. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
3. Foods with high levels of oxalic acid such as spinach, collard greens, and sweet potatoes prevent calcium absorption. So don’t consume calcium rich foods along with these foods.
4. Don’t smoke – RA is probably caused by a combination of the genes you are born with and certain events in your life that trigger those genes to become active. One of those triggers may be smoking.
5. Don’t be a couch potato – Unless your joints are very inflamed, you need to get up and exercise. Studies show that aerobic and strengthening exercises can help reduce the pain and stiffness of RA.
6. Don’t drink alcohol –  if you are taking RA medications before checking with your doctor. Although moderate drinking may have some health benefits for people with RA, certain RA medications do not mix well with alcohol. These include the common RA drug methotrexate and nonsteroidal anti-inflammatory drugs (NSAIDs).
7. Don’t spend all your time indoors – Your body needs Vitamin D 
8. Don’t take fish oil supplements before checking with your doctor. There is some evidence that the omega-3 fatty acids found in coldwater fish may be good for people with RA. Eating fish is fine, but taking high doses of supplements could interfere with several common medications and cause dangerous side effects.

Food Items You Can Easily Consume in Rheumatoid Arthritis

1. Cereals & cereal products: Ragi, bajra, whole wheat flour. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
2. Fruits & Vegetables: Custard apples, chikoos, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, colocasia (arbi), drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
3. Milk & milk products: Milk liquid, curd, cottage cheese, ghee, chhach, lassi, custard.
4. Meat, Fish & Poultry: Sweet and salt water fishes, eggs, Chicken (lean and/or fowl).
5. Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.
6. Milk products, yogurt etc.,

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OMAD means eating one meal in a day. It doesn’t specify what you eat, or even what time you eat. It simply directs you to eat once.

OMAD is the longest form of time-restricted eating, equivalent to a 23:1 fast (fasting for 23 hours and eating in a 1-hour window). In its purest sense, OMAD doesn’t dictate calorie restriction or specific macronutrient composition. That said, we encourage you to continue your healthy, low-carb diet at that meal.

If you follow weight loss trends, then you may have come across this one meal a day approach. To some, it may sound extreme and like something that is more of a hassle than it is worth. But, in fact, there are many advantages to this fasting style. This pattern of eating can have some profound health benefits like weight loss, improving cognition, and preventing disease. Not to mention, it can help you save time and money. Once you get used to it, it isn’t nearly as hard as it sounds.

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OMAD Working on Body

One meal a day is not so much a diet but rather a particular version of intermittent fasting. Intermittent fasting involves alternating between periods of eating and periods of consuming no calories at all (also known as fasting). As the name implies, with OMAD, you eat only once per day. You spend 23 hours of the day fasting and have a one-hour eating window. During that time, you eat your single, large meal. You consume the number of calories you need for the entire day during those 60 minutes.

The extended fasting period during the one meal a day diet is beneficial to the body for many reasons, many of which I go into more detail below. One of the main things to understand is when we fast, the Fat Storing Hormone levels in the body drop. Correcting Fat Storing Hormone resistance and blood sugar issues is essential in avoiding common health problems. Doing this through fasting can help solve a lot of problems throughout the body and can help you with everything from weight loss to memory issues.

To whom OMAD diet applies ?

It is important to note that only people who have prior experience with intermittent fasting should try the OMAD diet. Do not go straight from your regular habits to a single meal per day. This causes excessive stress on your body, which only harms you rather than help. Build yourself up to the fasting schedule of one meal per day by gradually increasing the time you fast daily.

Best Time to do OMAD

It is up to the individual to determine when is the best time to consume his/her calories for the day. Some people prefer to eat all of their daily required calories at breakfast time, some at lunch, and some at dinner. But, if you want to work with the body as much as possible, eating later in the day is preferred. Our bodies spend much of the day under the control of the sympathetic branch of our nervous system. This system controls the fight or flight response and helps us respond and react to stress. So during the day, our bodies are naturally a little more stressed.

As the day goes on and we transition into night, the parasympathetic branch of the nervous system kicks in. This branch promotes rest and digestion. In the latter part of the day, our bodies are better suited for good digestion. This is one reason why we recommend eating your one meal either later in the afternoon or in the evening.

Eating later in the day also makes it convenient to enjoy your meals with others. You can still participate in family dinners around the dining room table, go to a dinner party, or join friends out for an evening meal.

Benefits of OMAD

Clinicians experienced in prescribing intermittent fasting and low-carb nutrition frequently use OMAD as a tool to help with weight loss stalls. When a patient is eating low carb but isn’t losing weight as expected, temporary use of OMAD can help kick-start weight loss.

Many who eat an OMAD pattern do so for the ease of preparing food and eating just once each day. This can be especially helpful for those who travel frequently, perform shift work, or have hectic and busy schedules.

Think about how much time you spend planning, shopping for, and preparing meals. If you eat three meals per day, how much time could you save cutting that by two-thirds?

As a form of time-restricted eating and intermittent fasting, OMAD may help reduce hyperinsulinemia, control diabetes and improve metabolic syndrome. Consistent clinical experience shows that widening the fasting window can help improve these metabolic conditions. So, when used appropriately, OMAD could deliver better results than shorter fasts.

Some see OMAD as an “easy” way to reduce calorie intake. When you only allow yourself to eat in a 30-to-60-minute time window, it is physically difficult to exceed your daily calorie needs. It’s not impossible but it sure is challenging. For those who benefit from a firm schedule that restricts snacking, OMAD can be the strategy that works best.

Lets have a look on some of the best things you get out of eating one meal a day? Here are the top eating one meal a day benefits:

1. Save Money

When you eat only one meal a day, there is no doubt you will save money.

2. Save Time

People spend a lot of time on food. Whether it’s due to grocery shopping, meal prepping, eating, cleaning up, or packing something for on the go, the work and time to make several meals a day add up. Without as much time dedicated to food, you can do other things more productive and exciting to you.

3. Improve Digestion

Fasting for so long each day can really help take the pressure off the digestive system. It gives your gallbladder, stomach, pancreas, and large bowel a rest. The one meal a day meal plan can be especially helpful for people with digestive issues, like irritable bowel syndrome.

4. Boost the Immune System

Going for long periods of fasting is a powerful way to increase immune activity. Whether you have allergies, autoimmune conditions, or inflammatory conditions, intermittent fasting is a great choice.

5. Increase Autophagy

Autophagy refers to a process in the body in which damaged cell parts are recycled into new tissues. It also helps rid the body of things like viruses, mold, fungi, and candida. Fasting boosts this recycling and detoxifying process.

6. Live Longer

Fasting is a great anti-aging tool that promotes long, healthy living. This is linked to how fasting increases autophagy.

7. Reduce Hunger

You might think that if you are limited to food only once a day, you’ll be starving the rest of the day. But when you fully adapt to this way of eating and your body fully transitions into fat-burning mode, hunger actually goes away. You feel a lot less hungry overall.

8. Have Great Skin

This pattern of eating can help your skin look and feel great. You may experience smoother, younger skin due to the anti-aging effects and increased autophagy benefits.

9. Improve Mood

A lot of mood problems are due to underlying blood sugar problems. This is the case for things like depression and anxiety. When you fast and Fat Storing Hormone and blood sugar issues get under control, your mood improves, and you feel so much better.

10. Increase Cognitive Function

This pattern of eating is really great for boosting cognition. It can benefit things like dementia, poor memory, lack of focus, and trouble concentrating. Once your body is used to this style of eating, all of that improves.

11. Decrease Inflammatory Conditions

Relief from conditions such as arthritis, tendonitis, and bursitis can happen when you only have one meal a day. This is because the blood sugar issues are often at the root of inflammation. When you correct those problems, the inflammation decreases.

12. Decrease Blood Pressure

High Fat Storing Hormone is behind high blood pressure. OMAD decreases Fat Storing Hormone in the body, bringing your blood pressure down along with it.

13. Turn the Body into a Fat Burning Machine

One of the benefits people love the most about the OMAD diet is helping them lose weight. When in full fasting mode, your body becomes well-adapted to burning fat. When you eat this way, you burn fat and get a flatter belly.

14. Improve Your Personal Discipline

The ability to withstand any food consumption for 23 hours takes true willpower. Doing this extreme intermittent fasting schedule is a practice. It is one that takes a lot of self-discipline. It as an exercise in strengthening your personal willpower and discipline.

15. Fix a Slow Metabolism

If you have a slow metabolism, then this is truly the style of eating meant for you. It helps raise your metabolism and shed fat.

Look into Nutrient Dense food options while doing OMAD

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Some versions of the one meal a day diet allow you to eat anything you want (really, anything at all) in your single meal. I recommend making that meal as nutrient dense and full of hearty superfoods as possible. Avoid carbs and eat lots of healthy vegetables (a plant-based diet), along with healthy sources of fat and lean protein. It helps you provide your body with enough nutrients to stay healthy. It is important to make healthy food choices while eating only one meal a day. Make sure you get all the micronutrients and macronutrients your body needs in that short window.

Concerns about OMAD

1. Eating disorders

Any eating pattern that promotes a cycle of food restriction followed by extra food consumption can trigger disordered eating behavior in susceptible people. So if you have a history of an eating disorder, you should probably avoid OMAD.

2. Chronic caloric restriction

Creating an environment in which you naturally reduce caloric intake is one of the clinical benefits of OMAD. The other side of that coin is that it can be difficult to obtain adequate calories if eating OMAD long-term, without interruption. OMAD can then start to look a lot like chronic caloric restriction. Although chronic caloric restriction helps with initial weight loss, it poses long-term concerns because it tends to lower resting metabolic rate, which makes weight loss very difficult to maintain.

3. Inadequate protein intake

Just as OMAD promotes caloric restriction, it can also lead to protein restriction. Since protein helps you feel full and satisfied, it can be difficult to eat your entire daily requirement in one sitting. Therefore take advise of your Dietitian before planning OMAD.

4. Taking medications with food

For those who need to take prescription medications with food more than once per day, OMAD presents a significant hurdle. If this is the case for you, discuss with your healthcare provider if other options exist. If not, then OMAD is likely not safe for you.

Warning signs

Many people do well – even thrive – with time-restricted eating and intermittent fasting. Others are more susceptible to side effects. Feeling a little hungry and a little low in energy are expected. But feeling unwell, extremely fatigued, dizzy, nauseated, or having other severe side effects are abnormal responses to intermittent fasting and OMAD. If you experience any of these severe side effects, OMAD is likely not the best choice for you. You can work with your Nutritionist to determine if any changes (like shorter fasting regimens or greater adaptation to fat burning through reduction of dietary carbohydrates) could make it an option in the future.

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“Best use” of OMAD

OMAD appears to be a powerful tool to help with weight loss and metabolic health. Suggestion of using OMAD one to three times per week, on non-consecutive days, could be an effective tool. This is not a science-based protocol with plenty of high-quality evidence, but is instead based on the existing evidence plus clinical experience.

Just remember, OMAD is not a license to eat whatever you want. What you eat for your one meal still matters. We recommend you stick with your low-carb plan on OMAD and non-OMAD days alike. In fact, clinical experience suggests that a well-formulated low-carb diet makes intermittent fasting and OMAD easier to do by reducing hunger and cravings. So, you can consider low carb as the secret weapon to enhance your OMAD superpower.

Here is a sample week utilizing OMAD:

• Monday: eat two meals with 16:8 time-restricted eating
• Tuesday: OMAD, around 1000 calories
• Wednesday: eat two meals with 16:8 time-restricted eating
• Thursday: OMAD, similar to Tuesday
• Friday: eat two meals with 16:8 time-restricted eating
• Saturday: free day to eat how your social schedule dictates (just stay on your low-carb plan!)
• Sunday: OMAD, similar to Tuesday

You can download Sample OMAD plan by clicking this download button below

Few Options for OMAD Meals Veg/Non Veg

1. 200gm Yogurt mixed with fruits and 1tsp seeds + 5 soaked almonds + 2 walnuts mixed altogether + 1 bowl Tahini chickpea salad 1 bowl + Cauliflower mint paratha 2 + 1 Bowl Beetroot raita
2. Kiwi 1 + 5 soaked almonds + 2 walnuts + Thick curd 1 big bowl + Rajma/Lobia/Chola 2 k + Three bean chaat 1k + Oats wheat roti 1
3. Roti -1.5 + Malai matar methi-2 k + Lauki raita-1 k + Green Salad 1 plate + Any seasonal fruit 1
4. Cauliflower/broccoli rice-1.5 kat + Chicken manchurian-2 kat + Cucumber salad-1 plate + Coconut-2 pc + walnut-1 + Any seasonal fruit 1
5. Tandoori chicken breast (2) salad with onion, capsicum and mint chutney-1 bowl + Cream of mushroom soup-1 bowl + Chia seed pudding with nuts and fruits -1 kat

Conclusion

So, is OMAD a healthy and helpful tool for weight loss and metabolic improvements? Yes, it can be. But use it wisely and pay attention to your calorie and nutrient needs.

If you can incorporate it into a healthy pattern of time-restricted eating and low-carb nutrition, you may be well on your way to achieving your health and weight goals.

Remember, We only suggest this one meal a day diet if you build up to it slowly. Take your time with intermittent fasting and gradually increase the amount of time you fast daily. Only once you’ve let your body adjust to fasting can you fast for 23 hours per day successfully.

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Rajasthani Ker sangri is delightful Rajasthani beans rich in proteins and cook in very simple way by using simple ingredients and it gives delicious taste to our tongue. sangri is the best source of all essential nutrients which body needs as well as it has anti-inflammatory properties and best known for the prevention of asthma , and other breathing problems it also helps in building muscles and also helpful in weight management basically ker sangri is also known as panchkuta ki sabji in Rajasthani language .

You can keep this sabji for 2-3 days in fridge or can take during journey and it taste yummy with bajra roti as well as it is enrich in magnesium, phosphorus, potassium, calcium and iron ,helps in preventing health disorders like, osteoporosis, asthma, kidney failure, brittle bones etc

Ingredients for ker sangri

• Sangri berries 1cup
• Dried beans 1cup
• Oil 1 tbsp
• Cumin seeds 1tsp
• Ginger garlic paste 1tsp
• Whole red chillies (4-5)
• Coriander powder 1tsp
• Red chilli powder 1 tsp
• Turmeric powder 1 tsp
• Mango powder,1 tsp(amchur powder)
• Fried garlic cloves
• Coriander leaves
• curd 1 cup
• salt as per requirement

Method

1. Firstly, soak berries and beans in curd for overnight
2. Then, boil them for 15 minutes and clean them properly
3. Secondly, heat oil in a pan and add cumin seeds, ginger-garlic paste and whole red chilles and all masalas and sauté well
4. Then, add Ker sangri in it and mix well
5. Lastly, garnish it with fried garlic and coriander leaves
6. Finally, your delicious Rajasthani sangri sabji is ready to serve

Tips

• Do not cook sangri without boil
• Additionally you can add dry fruits for making it more nutritious
• you can sqeeze lemon on top for yummy taste

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Kalmi vada is one of the famous dish of Rajasthani which is full of nutrients and very healthy ,its an authentic snack and basically it is chana dal vada served with green chutney along with tea it gives best taste of Rajasthan .

Ingredients for kalmi vada

• 1/2 cup- chana dal(overnight soaked)
• 1 chopped onion
• 5 cloves
• 1 finely chopped green chillies
• 1 tsp cumin seeds
• salt as per requirment
• 1/2 tsp red chilli powder
• coriander leaves
• oil- 1 tbsp

Method

1. Firstly, take overnight soaked chana dal and grind it with water in a mixture.
2. Grind into thick coarse paste .
3. Then, transfer the dal into bowl(dal should be firm).
4. Secondly, into this bowl along with dal add finely chopped onion, green chillies, garlic, cumin seeds red chilli powder and salt .
5. Then, mix everything together into thick soft dough.
6. Now, heat oil in a pan on a medium flame.
7. Then take a small portion of kalmi vada masala (mixture from bowl) and shape them like fingers(cylindrical).
8. Then, drop /just air fry into oil and fry until get brownish .
9. Finally, remove vada onto plate and serve hot with green chutney/adrak chai.

Tips

You can sqeeze lemon on top of vadas to avoid bloating

Dont keep it for long and do not deep fry them

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