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Science behind weight loss
If losing weight and keeping it off is your goal, it’s important to explore a variety of weight-loss programs, diets, and solutions before investing time and money. The Science of Weight Loss and identify exactly what works…and why.
When we think about losing weight, the assumption is we’ll be losing fat, but weight loss is more complicated than that because not all weight loss is necessarily fat loss.
When we reduce calories, our bodies don’t exclusively turn to burn excess fat for fuel. In an ideal world, the body would only burn fat, we’d lose belly fat first, and it would be easy to look like a fitness model.
But that’s unfortunately not the case. When you begin a diet and reduce your calories, the body can burn fat,
But it can also burn lean muscle tissue if you get too hungry. This is a cruel trick of nature, and one of the reasons that crash dieters tend to regain their weight.
If one crash-diet away your lean muscle mass, your metabolic rate will slow. Since one reason for losing weight is to improve your future health,
we should go about Science behind weight loss in the healthiest and most sustainable ways we can. Research shows the typical healthy rate for fat loss is 1-2 pounds of fat per week.
You can also use a rule of thumb of burning 1% of your body weight in a week as fat, under ideal conditions. So if you are 300 pounds, that would be 3 pounds of fat. 180 pounds would be 1.8 pounds of fat, and so on.
✨ Benefits: This mix is rich in omega-3 fatty acids, zinc, vitamin E, and antioxidants — all of which support hormonal balance, egg quality, and reproductive health.
🧺 Ingredients 2 tbsp flaxseeds (ground or roasted lightly)
2 tbsp sunflower seeds
2 tbsp walnuts, finely crushed
1 pinch chia seeds
1½ tbsp honey (or as needed for binding)
(Optional: add a pinch of cinnamon or cardamom for flavor and warmth.)
🍯 Method
Roast (optional): Lightly dry-roast flaxseeds and sunflower seeds on low flame for 1–2 minutes to enhance flavor. Let them cool.
Crush & Combine: In a bowl, mix the crushed walnuts, roasted seeds, and chia seeds. Stir gently to combine.
Sweeten & Bind: Add honey gradually. Mix until the texture is sticky but not runny.
Shape or Store:
For laddoos: Roll small portions into bite-sized balls.
For daily mix: Store the mixture in a glass jar and take 1 tablespoon every morning (preferably on an empty stomach or before breakfast).
💡 Tips Store in an airtight jar for up to 10 days.
Consume consistently for best results.
Pair with warm water or milk for better absorption.
To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.
INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-
Pasta (penne, spaghetti, or fusilli)*: 100g
Paneer (cubed): 150g
Peanut butter (unsweetened): 2 tablespoons (30 g)
Sesame paste (tahini): 1 tablespoon (15 g)
Vegetable broth: 4 cups (960 ml)
Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
Garlic (minced): 4 cloves (12 g)
Ginger (minced): 1 tablespoon (15 g)
Carrot (julienned): 1 medium (50 g)
Bell pepper (sliced): 1 medium (100 g)
Green onions (chopped): 2 stalks (10g)
Red chili flakes: 1 teaspoon (2g)
Sesame oil: 1 tablespoon (15 ml)
Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
Fresh cilantro (for garnish): 1 tablespoon (5 g)
PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-
1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.
2. Julienne the carrots and slice the bell peppers for even cooking.
3. Mince the ginger and garlic to enhance flavor.
4. Prepare the vegetable broth in advance (homemade or store-bought).
5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.
6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.
7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.
8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.
9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.
10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.
11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.
12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.
NUTRITIONAL VALUE PER 100 g: –
Calories: 128 kcal
Protein: 4.8g
Fat: 6g
Carbohydrates: 12g
Fiber: 1.2g
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The drumstick soup recipe is full of essential nutrients, and low-calorie and carbohydrate drumsticks help regulate blood sugar levels, control hypertension, and boost vitality. Butter added to the soup provides the needed energy, and milk helps to strengthen the bones. Drumstick is probably one such vegetable that is loaded with vitamins and is also very healthy. Drumsticks, also known as moringa, are indeed an excellent addition to any diet. The most popular way to consume drumsticks is with meals, but there are plenty of other ways you can incorporate them into your diet and reap their benefits. Drumsticks are highly nutritious, not only for their protein content; they are also packed with beta-carotene, vitamin C, calcium, potassium, and iron. Make sure to chew the leaves well to assimilate the maximum amount of nutrients. Now let’s get to the drumstick soup recipe.
Drumstick Soup Benefits
1. Protecting and nourishing skin and hair
2. Treating edema
3. Preventing and treating cancer
4. Treating stomach complaints
5. Fighting against bacterial diseases
6. Protecting the liver
7. Making bones healthier
8. Treating asthma
9. Protecting against kidney disorders
10. Treating diabetes
11. Improving eye health
Ingredients –
4 – 5 Fresh drumsticks
1 Small size onion, chopped
5 – 6 Garlic cloves
1 Bay leaf
1 Teaspoon black peppercorns
1/4 Cup coriander stalks
1 1/4 Teaspoon rock salt
3 Cup water
Recipe For Drumstick Soup –
To prepare the drumstick soup, wash it gently and lightly Peel the drumsticks. Therefor place them on a chalkboard and cut them to approximately 2 inches.
Now take some onions, cloves of garlic, and coriander stalks, wash them, and peel and chop them into pieces.
Put all the ingredients in a pressure cooker: drumsticks, onions, garlic, bay leaf, coriander stalks, peppercorns, and salt. After that, at last, add water to the pressure cooker and close the lid by allowing for 1-2 whistles.
Add water to the pressure cooker and close the lid
Allow the steam to escape before opening the lid. Otherwise, it will spill out if you try to open it immediately, so you need to take precautions.
Once the mixture cools, lightly transfer it to a mixer or blender and blend until it has a smooth texture.
Place the strainer over a bowl and pass the blender mixture through it using a round spoon so you can get a smooth maximum yield.
9. Transfer in a serving bowl, Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.
Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.
Sourdough bread is not only tastier than regular bread, but it is also healthier and simpler to digest. This healthier sourdough bread with 100% sprouted whole grain flour is packed with seeds for extra vitamins, minerals, protein, and healthy fats. Because of the incorporated superfoods, this bread is one of the most nutrient-dense on the market. It’s also quite yummy. This bread is robust, has a delicious nutty flavor, and has great texture with all of those seeds. This recipe is ridiculously simple and vegan!
Sourdough is known for its characteristic tangy flavor, chewy texture and crisp, crackly crust. From a health standpoint, it dominates when compared to supermarket loaves. The naturally occurring acids and long fermentation help to break down the gluten, making it more digestible and easy for the body to absorb. And it tastes darn good!
Ingredients For Sourdough Bread at home-
Himalayan pink salt -2 tsp
Room temperature water 1 ¾ cups
Unfed starter from fridge 2 Tbs
Sunflower seeds – ¼ cup
Pumpkin seeds – ¼ cup
Black sesame seeds – ¼ cup
Hemp seeds – ¼ cup
Ground flaxseed – ¼ cup
Recipe For Sourdough Bread at home –
Method Mix all ingredients mentioned under dry mix thoroughly.
Add warm water, slowly kneading continuously until soft for about 10 minutes. Cover and allow to rise for an hour until doubled in size. Punch and kneel again.
Grease a loaf pan with butter, shape the dough into a loaf, and place it in it.
Simultaneously, for any remaining dough, sprinkle with topping.
Bake for 1 hour at 400°F until the top crust turns golden brown. Cool and remove. Slice them and enjoy every bite loaded with nutrients.
Before we talk about how to reverse diabetes, let’s first understand about type 2 diabetes and how it affects your body?
What is Diabetes?
Diabetes is a group of disorders characterized by high blood glucose concentrations resulting from defects in insulin secretion, insulin action or both.
In other words, diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot use the insulin effectively it produces. Insulin is a hormone produce by the pancreas that regulates the blood glucose levels. And sometimes your body does not make enough insulin or does not use it well. In turn, this glucose stays in your blood and does not reach your body cells and having too much glucose in your blood for longer period can cause health problems.
T1DM stands for Type 1 diabetes mellitus. The primary defect of this diabetes is pancreatic beta cell destruction, usually leading to absolute insulin deficiency. It is also known as insulin-dependent. It is usually diagnosed in children, teenagers, and young adults which is why it is known as juvenile or childhood-onset diabetes.
Furthermore, if you have T1DM, then you’ll need to take insulin every day to survive as neither its cause nor the means to prevent it are known yet.
Symptoms of T1DM:
It includes following symptoms:
Excessive excretion of urine (polyuria)
Excessive thirst (polydipsia)
Constant hunger
Weight loss
Vision changes
Fatigue.
T2DM:
T2DM stands for Type 2 diabetes mellitus. In this, the body does not produce enough insulin or does not use it properly (insulin resistance) then type 2 diabetes is likely to develop. It is also known as non-insulin-dependent, or adult-onset results from the body’s ineffective use of insulin.
About 90-95% of people with diabetes have type 2 diabetes mellitus. It can be prevented or delayed with healthy lifestyle changes such as losing weight, eating healthy food, and being active.
Symptoms of T2DM:
The symptoms of T2DM are almost similar to those of T1DM but these are often less marked. As a result, the diagnosis of disease may be delayed for years even after its onset. This is most likely to be diagnosed after complications have already arisen.
Gestational Diabetes Mellitus (GDM):
Gestational diabetes is diabetes whose diagnosis happens for the first time during pregnancy (gestation period). It affects how your cells use blood glucose and high blood sugar can affect your pregnancy and your baby’s health.
In women with gestational diabetes, blood sugar usually returns to normal soon after delivery. But if you’ve had gestational diabetes, you have a higher risk of getting type 2 diabetes. Thus, regular checkup is necessary to avoid the risk of developing diabetes.
Symptoms of GDM:
For most women, gestational diabetes doesn’t cause noticeable signs or symptoms. Increased thirst and more-frequent urination are possible symptoms.
Screening/risk factors of diabetes:
Screening for diabetes should be mandatory in all adults who are overweight and who have one or more additional risk factors for T2DM. In those without these risk factors, testing should begin at age 45 years. If tests are normal, testing shall be done at 3-year intervals. A1C test, Fasting Prandial Glucose, or 2-h Oral Glucose Tolerance Test can be used to test for either prediabetes or diabetes.
Additional risk factors for diabetes are the following:
Physical inactivity
First-degree relative with diabetes
Members of a high-risk population (African Americans, Latino, Native American, Asian American, and Pacific Islander)
Women who have delivered a baby weighing more than 9 lb or 4 kg or have been diagnosed with GDM
Hypertensive (blood pressure 140/90 mm Hg or taking medication for hypertension)
Women with polycystic ovary syndrome (PCOS)
Other clinical condition associated with insulin resistance such as severe obesity, acanthosis nigricans [gray-brown skin pigmentations]).
History of Cardiovascular disease.
Diagnostic criteria of diabetes:
Source: ADA 2018; ISPAD 2018
Let’s understand how can we reverse diabetes and control the same without medications:
There are so many research related to diabetes and how can you reverse it for good. As reversal can imply a permanent cure, a more apt term for this is diabetes remission. The complete cure is not found yet but putting your diabetes into remission can help. Yes, it may be possible to put your type 2 diabetes into remission. But this concept is not applicable on Type 1 diabetes. Researches are currently in progress on remission for type 1 diabetes as well but no effective results have come so far.
Do you know what Diabetes remission is? No, then let’s talk about it. Diabetes remission means that your blood sugar levels are below the diabetes range (complete remission) or in pre-diabetes range (partial remission), usually without you needing to take any diabetes medication for at least 6 months.
People that have type 2 diabetes are most likely to be overweight or obese. This leads to fat building up around vital organs such as the pancreas and liver which causes them to not work as effectively and results in diabetes. Source: https://www.bmj.com/content/374/bmj.n1449
You must be wondering that how people with type 2 diabetes may be able to put their diabetes into remission?
It is possible to put your diabetes into remission. Some people have lost a significant amount of weight and put their diabetes into remission through lifestyle and diet changes or by having weight loss surgery called bariatric surgery. But we, here at Fitpiq, prefer the most natural and healthy way to put your diabetes into remission.
Healthy lifestyle includes:
1) healthy weight/lose healthy weight
2) mindful eating
3) complete smoking cessation
4) alcohol in moderation
5) practice meditation
Lose extra weight:
The primary means by which people with type 2 diabetes achieve remission is by losing significant amounts of weight. For instance, if you are obese, then your diabetes is more likely to go into remission if you lose a significant amount of weight (let’s say 15kg) as quickly and safely as possible following your diagnosis.
Research shows that losing just 5%-10% of your body weight can have huge benefits for your health. Furthermore, losing weight and the fat around these organs allows them to work properly again which can put your diabetes into remission.
There are also other benefits of losing weight such as:
Reducing your risk of developing complications from diabetes
Improved blood sugar levels
Reducing medications
Lowering cholesterol levels
Helps you to sleep better
Exercise:
People that have type 2 diabetes are most likely to be overweight or obese. This leads to fat building up around vital organs such as the pancreas and liver which causes them to not work as effectively and results in diabetes.
A exercise routine for at least 45 minutes of moderate intensity i.e. 5 to 6 days a week is very effective for your weight loss. Additionally, you can also opt for a daily step count challenge. This helps you in burning calories and reducing fat in your body. It also reduces insulin resistance, which brings your blood sugar under control.
How can you start:
First step is choose something that you can stick to for longer period. If you choose something that you are not comfortable with, then you will most likely to get stray off the path.
Always start with small changes and can increase it gradually as you start to develop strength. For example, you can park your vehicle farther from the door, take the stairs, go for brisk walking, do yard work, or walk the dog.
Set a goal in your mind. For example, walk a mile every day for a month or yoga every weekend for 30 minutes.
Diet:
The low carb and low glycemic index diet is the most effective way to go into diabetes remission.
Low Carbohydrate diet:
Low-carbohydrate diets may seem to be a logical approach to lowering postprandial glucose. However, foods that contain carbohydrates (whole grains, legumes, fruits, vegetables, and low-fat milk) are excellent sources of vitamins, minerals, dietary fiber, and energy.
A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, refined pasta, and bread. Instead of eating simple carbs, this focuses on complex carbs, protein-rich whole foods, fruits and vegetables.
Complex carbohydrates includes whole grains such as oats, wheat and millets such as ragi, jowar, bajra, etc.
Protein rich foods include milk and milk products, pulses and legumes, eggs, lean meat, fish, poultry, etc.
Low glycemic index fruits such as cherries, apple, orange, plums, pears, etc.
Low glycemic index vegetables such as peas, onions, cabbage, beans, tomatoes, cucumber, bottle gourd, bitter gourd, ivy gourd, etc.
What is glycemic index? It shows the effect different foods have on the blood sugar levels.
Smoking cessation:
Smoking tends to increase the inflammation in the body. It also causes oxidative stress, a condition that occurs as chemicals from cigarette smoke combine with oxygen in the body. This causes damage to cells. And both inflammation and oxidative stress may be related to an increased risk of diabetes. Smoking is associated with a higher risk of abdominal obesity, or belly fat.
What is the relation between smoking and diabetes?
When people with type 2 diabetes are exposed to high levels of nicotine, insulin is less effective. People with diabetes who smoke need larger doses of insulin to control their blood sugar. So, complete smoking cessation is necessary for the insulin to start working better to lower blood glucose levels.
Meditation:
When we are in stress, then we tend to have higher cortisol levels which in turn increases insulin resistance. This stress also makes you to make wrong choices, for example, eating at night. This is particularly bad for diabetics, because there is a natural five-minute spike in growth hormone at 3:00 a.m.
This leads to a temporary increase in insulin resistance and subsequent higher blood sugar. So it’s very important to control stress and anxiety when treating diabetes.
Meditation will help people to relax and gives you some fresh perspective for dealing with stress. It can help by decreasing stress and regulating sleep patterns, so the person is sleeping through the night and not eating at midnight because of stress or anxiety.
Is the diabetes remission permanent?
Remission is not permanent but you can maintain it for longer periods with your active lifestyle, healthy weight and diet. It is always possible that your blood sugar levels could come back into the diabetes range. Thus, you need to keep an eye on your weight, and if you starts to gain weight again, then you can ask for extra support from experts to adjust your eating pattern and activity levels.
Can anyone put diabetes into remission phase?
It has been seen through several researches that the longer you have had type 2 diabetes, the more difficult it is to reach remission. As longer the time you have diabetes, the beta cells in the pancreas may lose their ability to produce insulin. And after a certain duration, it may be impossible to restore normal insulin production. Researchers suggest that diabetes remission is possible for some people out to ten years following diagnosis, though the DiRECT remission study only included people who had diabetes for six years or fewer.
When you are remission, regular check-ups are mandatory as there are high chances that you may go back into the diabetes range. Test such as A1C test, fasting glucose and post prandial glucose test shall be done once in every 6 months.
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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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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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