Weight loss for Diabetes – Recipes

For people with diabetes, and want weight loss, so there are certain foods that should be limited.

 

 

These foods can cause spikes in blood sugar or contain unhealthy fats.

like white rice or white pasta, apple sauce, jam, and some canned fruits fried foods, or foods high in trans fats or saturated fats.

 

 

Diabetes is a prolonged insulin resistance condition. It is critical to eat right to improve/reverse the diabetic condition.

 

 

Follow these easy recipes to drop blood sugar levels and eat right.

One of the best ways to manage diabetes is to lose extra weight. When it comes to diet,

the key is to strike the right balance between carbohydrates, fats, and protein.

 

 

“Cutting the carbohydrates is the No. 1 way to lose weight,”. Carbohydrates cause the pancreas to release insulin.”

They should make up no more than 45% or so of daily calories for most people with diabetes.

 

 

Consult a doctor, because your target might differ based on your weight, activity level, and which medicines you take.

 

 

When choosing carbs, pick ones that won’t make your blood sugar spike — high-fiber fruits and vegetables, and whole grains.

Skip the pastries and white bread. Another goal is to lower your daily calorie count, but not by skimping on protein.

 

 

You need protein to maintain muscle, which helps you maximize your calorie-burning potential.

 

 

At least 20% to 30% of your plate should be made up of lean protein sources like fish, tofu, and skinless grilled chicken breast.

Weight loss for Diabetes goals: Make losing weight with diabetes easier by setting S.M.A.R.T. goals.

HOW TO MAKE HEALTHY ONE-POT PASTA SOUP

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

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

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information –https://fitpiq.com/how-to-prepare-keto-coconut-smoothie/

HOW TO MAKE HEALTHY SPINACH CREPE

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Spinach crepes are light and packed with the goodness of spinach, making them an excellent choice for a nutritious breakfast, snack, or even a light lunch. These crepes are rich in vitamins, minerals, and fiber, making them a healthy and delicious option.

INGREDIENTS FOR SPINACH CREPE :-

  • 1 cup besan
  • Salt to taste
  • Pinch of black pepper
  • Water as required
  • 100 gms paneer
  • Salt to taste
  • 4 tsp pepper powder
  • 1/4 cup milk
  • 1 tbsp oil
  • 1 tbsp garlic, finely chopped
  • 1 onion, thinly sliced
  • Handful of spring onion, finely chopped
  • Handful of spinach, roughly chopped
  • Salt to taste
  • Pinch of pepper
  • 1 tbsp oregano
  • 1 tbsp chilli flakes
  • 2 tbsp processed cheese, grated
  • 2 tbsp processed cheese, grated
  • 1 tsp oregano
  • 1 tsp chilli flakes

PREPARATION METHOD FOR SPINACH CREPE:-

  • Mix the besan, salt, pepper, and water in a bowl to a smooth liquid consistency and keep it aside.
  • Blitz the paneer, salt, pepper, and milk to a smooth puree.
  • Now Heat oil in a pan. Add garlic, onion, spring onion, spinach, salt, pepper, oregano, and chili flakes and mix well. Let the spinach wilt a little.
  • Add in half the paneer puree and cheese and mix well.
  • On a non-stick tawa, add in some of the besan batter and flatten it out like a dosa/chilla. Cook for 2-3 minutes until golden brown. Flip and cook for 20-30 seconds.
  • Heat the remaining paneer puree with some cheese, oregano, and chili flakes till it thickens slightly for dipping purposes. Stuff the onion filling in the crepe. Fold and serve with some paneer sauce and dig in!

NUTRITIONAL VALUE PER 100 g: –

Calories: 80 kcal

Protein: 4g

Fat: 2.5g

Carbohydrates: 9g

Fiber: 1.5g

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information –https://fitpiq.com/how-to-prepare-keto-coconut-smoothie/

How To Make High Protein Veg Salad Recipe 

By / Health Tips, Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes

Here is the delicious high protein veg salad recipe in which paneer and curd are used which are already a form of dairy product which is full of protein and calcium . Paneer has a high satiety value which help us to feel full for a longer time.

Also I have added lots of vegetables which helps to think that we are full because vegetables release lectin hormones which informs brain brain to tell us that we are full. Vegetables have lots of nutrients like potasssium ,magnesium and iron etc. which keeps our body to work properly and makes us fit and healthy. So, we should opt for a salads recipes which are not only delicious but helps us in being fit and healthy.

Ingredients

  • 100 gms of low-fat paneer cut into cubes
  • 100 gm green peas
  • 100 gm curd blended
  • 1/2 capsicum chopped into small pieces
  • 1/4 bowl / 30gm corns
  • 2 mushrooms cut into small pieces
  • 1 bowl of cabbage, shredded
  • 1 tbsp mint and coriander chutney
  • 3-4 g of ghee
  • ¼ tsp black pepper
  • 1 tsp chilly flakes
  • Salt to taste

Method

In a pan, add ghee.

Add paneer cubes and saute a little.

Now add green peas, capsicum, mushrooms, and corn ( we can add vegetables of our choices) and cook for 4-5 minutes. Now add black pepper, chilly flakes and salt, and cook for 2 minutes, and switch off the flame.

Take a small bowl, add curd and mint and coriander chutney to it and mix well.

Now, take a fresh bowl and add shredded cabbage to it.

Add the paneer veg salad from the pan to this bowl.

Pour prepared curd mixture into this bowl and mix well.

High-protein veg salad is ready to serve.

MACROS(100 GM)

PROTEIN 11 gm FATS 8.7 gm CARBS 8.9 gm FIBRE 2.2 gm

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here

How To Make High Protein Vegetable Poha Tikki  Recipes

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

High Protein Paneer vegetable poha tikki is an easy and quick cottage snack made with a handful of ingredients like poha, Indian cottage cheese, vegetables, and seasonings. It makes for a good teatime or evening snack served with a side of green chutney. Poha or flattened rice is another ingredient, which has innumerable uses in Indian cuisine. So much that it is not just the name given to a form of rice, but also a complete dish called Kanda Poha in Maharashtrian cuisine. Along with it, paneer is used, which is also a good dairy product, mostly used for weight loss due to its high protein content.

 However, in this post, I have shared a very easy and tasty North India style snack made with poha, mixed paneer, veggies, and spices – the Poha Cutlet. This can be referred to as poha tikki and is also a vegan-friendly recipe. These cutlets or tikkis of flattened rice also make for a super yummy appetizer for your parties and get-togethers.

Ingredients

  • 50 gm Poha
  • 100 gms of low-fat paneer
  • ¼ th cup grated Carrot
  • ¼ th cup grated Capsicum ( can take veggies of your choice)
  • ¼ tsp chili powder
  • ½ tsp garam masala powder
  • Salt to taste

Method

Wash and soak poha for 8-10 minutes. Now strain and remove excess water.

Add to a bowl poha, grated paneer, capsicum, and carrot.

Now add chilly powder, garam masala powder, and salt.

Mix well and make 5 tikkis out of it.

 Brush the pan with oil/ghee and place the tikki on it and cook for 3-4 minutes on each side. Paneer Poha vegetable tikki  is ready to serve. Serve with green chutney and enjoy this high-protein meal.

Macros (100 gm)

Protein     3.3 gm                         Fiber 1.4 gm

Fats           10.5 gm                          Carbs  21 gm

You can also try:  Hara Bhara Kabab-A Perfect High Protein Snacks – Fitpiq

  If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information, click here

Hara Bhara Kabab-A Perfect High Protein Snacks

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

 Hara Bhara Kabab can be a healthy snack when prepared right. The use of nutritious items like sprouts, peas, and paneer makes them a good source of iron, protein, fiber, and other essential nutrients. To make them even healthier, consider air-frying them or cooking them in a nonstick pan instead of deep frying. Sprouted moong is a low-calorie, high-fiber food, making it a great addition for those aiming to lose weight. And so is paneer, which is full of protein, which has a high satiety value, which makes us feel full for a longer time, and so helps in weight loss.

This snack recipe is really mouth-watering and can easily be cooked at home. as been made with a few ingredients, this easy recipe can be made without taking too much valuable time. A surprising fact about this dish is that one can pack it in kids’ tiffin as well to serve them with something healthy and filling. Try this breakfast recipe right away! Tried making a healthy and tasty snack, which came out really well, so sharing this recipe with all to try a high-protein, healthy snack. 

Ingredients

50gm sprouted  moong

50 g low-fat paneer

1/2 cup peas

5 cashews (optional)

1 small Capsicum (cut into small pieces)

Half  tsp red chilli powder

Half tsp garam masala powder

Salt to taste

Method to Prepare Hara Bhara Kabab

Add sprouted moong and green peas in a mixer grinder jar and make a smooth paste.

Pour the mixture into a bowl.

Now add grated paneer and capsicum to the bowl.

Now add red chilly powder, Salt, and garam masala powder and mix well. 

Make 5 tikkis out of the mixture. Brush the pan with oil/ghee and place the tikkis on it. Place 1 cashew on each tikki and cook for 3-4 minutes on each side. 

Hara bhara kabab is ready to serve. Serve with green chutney and enjoy this high-protein meal.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information, click here       

HOW TO MAKE HIGH PROTEIN PIZZA

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This high-protein chela offers a large amount of nutritional benefits, especially a high amount of protein. Green gram dal provides protein and essential amino acids.. Besan contains fiber, which aids digestion and promotes healthy gut bacteria. Paneer (Indian cottage cheese), cheese cubes, and besan (gram flour) offer various health benefits, primarily due to their high protein content and low glycemic index. Besan flour base pizza with paneer, for example, is a great option for managing blood sugar levels and promoting weight loss due to its slow release of carbohydrates.

Gram dal adds protein, essential for muscle repair and overall health. And same as paneer and cheese, which have a good amount of calcium, essential for bone health. Paneer also contains vitamins like A and D, which support various bodily functions, and also Paneer is a good source of tryptophan, a precursor to serotonin, which helps regulate mood and reduce stress.

Likewise, Cheese can be a source of vitamin D, which supports calcium absorption and immune function.  Combining besan, paneer, and vegetables in a pizza provides a variety of nutrients, including protein, carbohydrates, and vitamins. So this pizza not only nutritious but is also delicious. Pizzas are easy to make, versatile, and can be customized with various vegetables and spices. 

Ingredients

50gm paneer

  • 50gm besan flour
  • 1 cheese cube
  • 1 Capsicum
  • 1/4 bowl of corn
  • Oregano, chilli flakes, salt
  • 1 tbsp Green chutney (homemade)
  • Salt to taste

Method of Preparing High Protein Pizza

Add besan flour to a bowl. Add the salt, flour, water, turmeric, pepper, and chili flakes and mix to make a smooth batter.

Dice the vegetables finely and chop the paneer into small pieces.

Use a tissue to ensure the bottom of the pan is coated well with oil. And add about a ladle of the mixture into the pan, now spread green chutney evenly once the base starts cooking. 

Now spread all the veggies, corn, and paneer pieces all over the cheela and grate cheese cubes over it. Now sprinkle oregano and chili flakes.

Switch off the flame and cover it with a lid for two minutes. High-protein paneer cheese pizza is ready to serve. Enjoy….

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

HOW TO MAKE ASIAN CUCUMBER AND SESAME SALAD

By / Healthy Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This Asian Cucumber Salad is cool and refreshing and pairs well with many things. It’s vegan and also gluten-free but also is a nice addition to meals and bowls you are already making. It is a healthy lunch option and also is high in nutrients. Cucumber and carrots are not only low in calories but also high in many important vitamins and minerals. It contains antioxidants and also aids in weight loss. It not only promotes hydration but also is rich in fiber, and so it is easy to add to your diet.

Sesame seeds are added to it, which are also rich in fiber but support healthy bones, and because sesame seeds are rich in iron and folate and also healthy fats , so it helps in increasing haemoglobin. It is also a good source of B vitamins and also boost estrogen levels and so it falls in ‘estrogen boosting foods’.Here’s a simple recipe for Asian Cucumber Salad that I think you will fall in love with because it is fast and easy and light and delicious! Cool, refreshing cucumber are just what I crave during the hot summer months, and so this salad is no exception. It hits all the flavor notes as well- such a great combo!

INGREDIENTS

  • 2-3 Cucumber peeled with a peeler
  • 1 Carrot peeled with a peeler
  • ½ cup Coriander leaves
  • 2 tbsp Roasted sesame seeds
  • 2 tbsp Peanuts
  • 2 tbsp Garlic, chopped
  • ¼ tsp Oregano (optional)
  • ¼ tsp Chilly flakes
  • ¼ tsp Kashmiri red chilly powder
  • ¼ tsp Soya sauce (optional)
  • 1 tbsp Hot olive oil
  • ½ tsp Lemon juice
  • Salt to taste

PREPARATION OF ASIAN CUCUMBER SESAME SALAD

 In a big bowl, add peeled cucumbers, carrot, coriander leaves, and peanuts.

 In a small bowl, add chopped garlic, roasted sesame seeds, oregano, chili flakes, and red chilly powder, and also soya sauce which is optional . Now add hot oil to that small bowl and mix all ingredients.

Add this mixture to our salad. Now add salt and lemon juice, and mix well.

Asian Cucumber Salad is ready to serve . Enjoy…

Nutritional benefits:

Proteins 0.9 gm       Carbs 12.5 gm     Fiber 1.4 gm      Fats 4.0 gm

For more information click here

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

How to Prepare antioxidant-rich detox drink

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

To prepare antioxidant-rich detox drink is perfect for removing toxins from your body and boosting your immune system. It’s made with fresh herbs that are high in antioxidants and other essential nutrients that help to flush out toxins from the body. This drink is vegan and gluten-free, making it suitable for many dietary preferences. can be taken as a morning drink.

Ingredients: –

Clove: 1 small stick of cinnamon

Citrus peels(1/2 orange, or 1-2 lemon)

Peels of cucumber

Amla -1

Rose flower-1

Fresh aleovera gel

Pink Himalayan salt

Raw ginger and turmeric

Mint leaves

Preparation: –

In a glass Jar, add all the ingredients for 3-5 hours or may be overnight in the fridge.

Nutritional value per 100 grams:

Calories: 20 kcal

Carbs: 5gms

Fiber: 1.25gms

Proteins: 0.5gms

Fat: 0.25gms

How to make soya paneer pancake

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.

INGREDIENTS

1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml

PREPERATION

1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.

2. Add enough water to make a smooth batter. The batter should be of pouring consistency.

3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.

4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.

5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.

6. Remove the pancake from the pan and repeat the process with the remaining batter.

7. Serve hot with chutney or sauce of your choice.

NUTRITIONAL VALUE PER SERVING: –

  • Calories: 140 kcal
  • – Protein: 10g
  • – Fat: 6g
  • – Carbohydrates: 10g
  • – Fiber: 4g

How to make healthy ragi Upma

By / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.

Ragi comprises a vast array of key nutrients like B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats. 

Ragi is best food for weight control, diabetes,Prevents Skin Damage,Boosts Hair Growth

Ingredients :-

Ragi flour -1 cup

Mustard seeds -¼ tsp

Chana dal- 1 tsp

Onion, chopped 1 tbsp

Carrot, chopped -1 tbsp

Beans, chopped -1 tbsp

Green chillies, minced -½ tsp

Curry leaves a few

Oil-1 tbsp

Salt to taste

Coriander leaves, chopped a few

Lemon juice – ½ tsp

Water -1-2 cups

Serving Size: 1 Bowl

Procedure:

  • Take ragi flour in a large bowl and add salt.
  • Now, slowly add the 1/2 cup water in small batches and rub it into the flour.
  • Add 1/2 – 1 cup more water gradually as needed. The texture must be grainy and damp.
  • Place this ragi mixture in a steamer bowl and cover it with a plate.
  • Steam for 10 minutes, after 10 minutes remove from the steam.
  • Crumble the steamed ragi and set aside.
  • In a pan, heat oil and add curry leaves, mustard seeds, and onion, cook till transparent in color.
  • Then add the chana dal and stir well.
  • Add the carrot and beans and cook till it softens.
  • Now, add the crumbled flour to the vegetables and keep stirring well to avoid lumps.
  • Cook it for some time and garnish it with some freshly chopped coriander leaves and lemon on it.
  • Serve and enjoy!

Nutritional Value Of Ragi Upma

Carbs-22 gm
Fat-5 gm
Protein-4 gm
calories-153 cal

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here.