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25 Fat Burning Foods For Weight Loss
Many are negligent of the fact that they are getting over-weight and losing their body shape. The fat that is settling in the body is just piling up and putting them in great danger, resulting in severe health issues.
To reduce weight, many of them just starve and cut on the food. Is this the right way to do so? No! Try these natural weight loss foods that can help you have that yummy tummy.
List of Best Fat Burning Foods
1. Apples
It is rightly said that an apple a day keeps the doctor away! The pectin in it keeps hunger away too. Eating an apple for your breakfast leaves you full and satisfied thus making you consume less when it comes to lunch.
Calorie Count: 1 apple contains approximately 49.05 kcal. It will keep you full for a while and be helpful in allowing you to stick to your goals.
2. Green Tea
Sipping a cup of green tea every day will increase your metabolism, while helping you suppress the appetite. It also keeps you hydrated and helps your body be in shape. Therefore, this drinks top the list of food to eat to lose weight.
Calorie Count: 1 cup of green tea contains as little as 2 calories. In addition to this, green tea is known to contain component known as "catechins." which when introduced over a span of 90 days, significantly improve overall body composition.
3. Oatmeal
Befriend a bowl of oatmeal for your breakfast if you are on a weight-loss regime. This fibre-rich meal leaves you full and content for a longer time as it boosts your metabolism. If cholesterol watching is on your checklist, then this is the best way to get the levels under control. Have you tried the Oats Chakli yet?
Calorie Count: 1 cup of cooked oatmeal is known to contain 234 calories and therefore gives a good kickstart to your day.
4. Avocados
This unique fruit is high in fat content in contrast to most other fruits that contain carbohydrates. The monosaturated fatty acid present in it helps fight belly fat, thus making it a healthy food to lose weight.
Calorie Count: 100 gms of avocado accounts for about 160 calories. Apart from aiding weight loss, it is a good source of vitamin C (16%) and vitamin B-6 (15%).
5. Hummus
This protein filled healthy snack can help you beat your hunger without adding on to your pounds. Serve this low fat hummus as a topping to the salads or the sandwiches to give it that yummy lip smacking taste. Also, the Glycemic Index or GI (ranking of carbohydrates on a level of 0-100 depending on their tendency to raise blood sugar level) is about 12, which means that it will keep you full for a long time.
Calorie Count: Filled with goodness of chickpeas, one tbsp of hummus contains 25 calories.
6. Salsa
A homemade salsa made of fresh condiments can add that extra flavour to salads, chicken, fish and can also be a perfect dip for your tiffin box without adding high-calories.
Calorie Count: 100gms of salsa contains 36 calories.
7. Beans
Bean salad can be the perfect snack after your gym. This low-calorie protein source can be cooked easily and would leave you hunger-free for a long time. Why not try out this bean soup with rosemary recipe?
Calorie Count: On an average, beans contain 110-130 calories per serving. The number of calories depends upon the variety of the bean.
8. Pears
This fibre rich fruit is fulfilling and thus helps suppress your appetite. Eat this yummy fruit without peeling off the skin to get all the nutrients that it has.
Calorie Count: 1 medium-sized pear contains 102 calories. It has high dietary fibre content and therefore aids weight loss.
9. Potatoes
Carbohydrates are the major content of potatoes, but it's also true that it helps you feel satiated for long. The best part is that the skin is full of fibre and doesn't add much to your calorie count.
Calorie Count: 100 gms of potato has about 77 calories. It is also a good source of vitamin C (32%)
10. Berries
They are rich in antioxidants which act as a bodyguard against cell damage leaving you looking younger. Recent research says that they also help in reducing belly fat. Now, there's another reason to add more berries to your diet!
Calorie Count: 1 cup of berries contains 85 calories. They are high in fibre content and help you keep full for a longer period of time.
11. Lean meats
Meat is a great source of protein and can keep you glutted for a longer time. But you should avoid processed meats and instead opt for lean meats.
Calorie Count: Typically, 100gm of lean meat like chicken contains 239 calories. Go for roast/ boiled/grilled versions of these meats.
12. Nuts
Studies reveal that people who eat nuts regularly have higher levels of serotonin which helps reduce stress and acts as an appetite suppressant. Therefore, this tops the list of superfoods for weight loss.
Calorie Count: 100gms of dry roasted mixed nuts adds up to about 594 calories. However, ensure that you consume them in small amounts and not eat too much at once, or it can become counterproductive.
13. Yoghurt
This protein-packed dairy product is an excellent choice to consume when it comes to losing weight. Studies reveal that people who opt for yoghurt as a part of their weight loss diet, lose more weight than the ones who don't.
Calorie Count: About 100gms of yoghurt contains 96 calories. You may also choose to opt for greek yoghurt which is slightly lower in calorie content (59 calories).
14. Chia Seeds
This amazing seed is packed not only with protein but also with fibre and omega-3. When added to water, they plump up making you fuller even when consumed in small proportions. Make sure to add these to your smoothies or puddings to make your weight-loss regime fruitful.
Calorie Count: 28gms of Chia seeds contain 138 calories.
15. Healthy Soups
Soups are among the favourites of any dieter since they are low in calories and leave you full. They can be easily prepared and stored. This cream of carrot and bottle gourd soup is a good starting point.
Calorie Count: 1 bowl of homemade vegetable soup will contain approximately 98 calories. It is light on the tummy too!
16. Popcorn
Another food to your list of foods for weight loss is popcorn which is rich in antioxidants and less in calories. Substitute those fried, salty chips with popcorn minus butter as your evening snack.
Calorie Count: 100gms of popcorn has 375 calories.
17. Sweet Potatoes
Similar to potatoes, sweet potatoes help you feel full and keep you away from cravings thus helping you lose those adamant kilos. Prefer the healthier version rather than consuming deep-fried ones.
Calorie Count: A medium- sized sweet potato contains 112 calories. Also, they are abundant in fibre and water content.
18. Peppers
The compound named capsaicin present in pepper gives it the characteristic spiciness and also has metabolism boosting properties. Check out this red pepper wrap recipe!
Calorie Count: There are roughly 20 calories in 100gms of peppers. So, there is no need to feel guilty while eating them!
19. Dark Chocolate
It is said that people who eat a small amount of dark chocolate a day can keep themselves away from other cravings. So, pile up on these healthy chocolates and get rid of the cookies and chips if you wish to burn your fat.
Calorie Count: A square of dark chocolate contains only 27 calories!
20. Quinoa
Quinoa is said to be a superfood for weight loss as it is rich in protein and fibre. Thus, it leaves you satisfied for quite a while.
Calorie Count: A cup of cooked quinoa has about 210 calories and is a good option of healthy carbs.
21. Eggs
By eating an egg a day, you receive all the nutrients required to keep you full and content. This protein-rich food helps you lose your pounds in a healthy way.
Calorie Count: 1 large egg contains 78 calories. It is recommended that you begin your day with an egg daily.
22. Lentils
Another protein filled food that tops the list of foods to eat to lose weight fast. They contain not just protein but also a type of carb that makes you burn more fat. So, add these to your diet to lose weight faster!
Calorie Count: 100gms boiled lentils account for 116 calories.
23. Cinnamon
Add a pinch of cinnamon powder to your smoothie or green tea to not only enhance the aroma and flavour of the dish but also regulate your blood sugar levels. In fact, when looking for a lean treat, you can try out these Cinnamon Pancake Pops!
Calorie Count: 1 tsp of cinnamon has only 16 calories.
24. Salmon
All the fish-lovers will be happy to have this item added to your list of fat burning foods. Salmon contains omega-3 fatty acids and protein that helps you lower blood pressure and keep your heart healthy.
Calorie Count: 100gm of this beautiful fish contains 120 calories.
25. Spaghetti squash
This low-carb gourd can leave you full for long, making it the perfect choice for any dieter. Bake the spaghetti, take the flesh and add it to pasta to make a perfect dinner.
Calorie Count: Just 31 calories in 100 gms! Read more
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The Right Way To Give Feedback to Preschoolers
It's very important to understand how to give effective feedback to children so that they get on the right track to promoting self-development. Unlike with giving negative feedback, there are definite results when parents and teachers give positive feedback to children.
There have been numerous researches that have proved that meaningful and positive feedback can enhance learning and improve preschoolers’ scores and achievements. Negative feedback, on the other hand, can be counterproductive. If you’re mum to a preschooler or a toddler who’s soon to be one, you need to know how to provide feedback that it increases motivation. An effective communication process and good feedback sessions will play critical roles in helping kids perform at their peak.
Tips and Tricks for Providing Positive Feedback for Kids
1. Be Specific
It’s important to be specific in the feedback that you give your child. Just saying ‘Good job’ does not suffice, nor does ‘You could have done better’. You must give specific feedback on what was right and what was wrong. Saying ‘I liked the way you helped your little brother get dressed’ or ‘I like it when you greet guests politely’ will elicit more of a response.
2. Be on Time
When feedback reaches a child on time, he’s bound to respond positively and remember the experience and what he learnt. If there’s too much of a time lapse between the activity/action and the feedback, it’ll just lose relevance. As much as possible, give feedback soon after an action has been made.
3. Be Sensitive
Feedback is mainly meant for the receiver, not the giver so be sensitive to the impact of what you say. Keep in mind the individuality of kids while giving feedback to children. No two preschoolers are the same and you must consider this while giving feedback. You need to maintain a balance between the two aspects– not hurting your child’s sentiments and giving proper encouragement!||
4. Avoid a Message Overload
Don’t cite too many activities/actions when giving feedback. Focus on just 1 or 2 things at a time. Likewise, don’t give too much feedback at any one time. If you do, it’ll just dilute the effect of all the feedback you’ve given, leaving your child confused and unsure of what you said. Try to give feedback after each action/activity has been performed.
5. Keep It Private
Keep the feedback session one-on-one. It will help your child ask questions and he’ll also understand the importance of individual attention. Don’t prolong the meeting. You don’t want the message to get diluted by the time the session ends.
6. Ask for Feedback too
It’s important that your child also feels capable of giving feedback to his elders. It’ll make him feel important and respected. It’ll also activate his critical thinking since he’ll need to evaluate the behaviour/action of others and provide feedback on the same.
There are many ways to provide effective feedback for learning in kids. Effective communication leads to proper action and correction, and feedback is certainly the fuel that drives improved and enhanced performance. Do let us know how you provide feedback to your children and what impact you’ve noticed because of it. We’d love to hear about it. Read more
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Mediterranean Diet - Why It Works and Meal Plan
Keeping a balanced diet can be tough, and if you are new to it, you may find yourself wondering what you can make that is quick, simple, healthy and satisfying. While the term “diet” may sometimes be connected to “restriction”, with a Mediterranean diet, you will find yourself being able to satiate your appetite and indulge in delicious food, while keeping your meals balanced.
What Is Mediterranean Diet?
A Mediterranean diet is enjoyed by the people of Croatia, Italy and Greece and is very often suggested by doctors for those with high blood pressure and problems with the heart. This is because this diet is extremely heart friendly, boasting of vegetables, seafood, nuts, whole grains and fruits. It is filled with healthy fats that appear commonly in the form of olive oil, and omega-3 fatty acids from the seafood that feature as the main source of protein. Poultry may be enjoyed in small quantities, and red meat is taken only once or twice in a month. Dairy is enjoyed as cheese and yogurt, and a bit of red wine is always a welcome part of it.
Why You Should Consider Mediterranean Diet
Here are some reasons why you should incorporate a Mediterranean diet in your life:
1. Improves Longevity
Studies have shown that a Mediterranean diet is a key to improving longevity due to its many nutritional ingredients and style of cooking. It helps treat and improve many conditions including heart conditions, type 2 diabetes and many others.
2. Improves Fertility
Though more research into this field still needs to be done, there are some studies that show women who indulge in this diet have a higher chance of conceiving even if they are undergoing treatment for fertility.
3. Heart Healthy
Food included in a Mediterranean diet is known to lower the risk of cardiovascular health by impacting the bad cholesterol that gets stuck in the arteries.
4. Prevents Type-2 Diabetes
Foods like fish, vegetables, fruits and olive oil, while also being abundant in fibre and monounsaturated fats are said to be the healthiest to include in a diet as they can help those with high blood sugar and diabetes.
5. Aids in Graceful Ageing
The abundance of vitamins, nutrients, and minerals that a Mediterranean diet includes will keep your muscles from weakening early and will help you to maintain an active lifestyle as you grow older.
6. Encourages Weight Loss
Many people turn to the Mediterranean diet to lose weight. It includes a mainly plant-based diet, which is exactly what is needed to lose weight. Paired with regular exercise, you will remain fit and agile.
7. Helps Treat Cancer
Studies have shown that a Mediterranean diet can help in the treatment and prevention of cancer as it can make cancer cells die like normal cells. A compound called apigenin is responsible for this action and is found mostly in food that is plant-based, a quality that the Mediterranean diet possesses.
8. Improves Cognitive Health
Studies have shown that a Mediterranean diet can decrease the risk of developing any kind of cognitive impairment, and even reduces the risk of diseases like Parkinson's disease. Regular consumption of the Mediterranean diet also shows an improvement in cognitive functioning due to its high nutritious content.
9. Decreases Inflammation
The Mediterranean diet includes many nutrients, minerals and vitamins that can help in fighting any kind of inflammation. Studies have shown that it helps to fight inflammatory diseases of low-grade, chronic nature.
10. Promotes Good Skin
Since the Mediterranean diet is high in olive oil, red wine and tomatoes, and also various other fruits and vegetables, it has a high amount of vitamin E, resveratrol and other compounds that are beneficial for the skin. These factors protect the skin from sun damage and also help it to heal and remain strong.
Staples of Mediterranean Diet
Here are some of the main ingredients that are considered to be staples in the Mediterranean diet:
1. Nuts and Seeds
Pistachios, walnuts, almonds and tahini are all favoured in the Mediterranean diet.
2. Olives
Whether it is whole olives or olive oil, olives play a considerable role in the Mediterranean diet.
3. Legumes
Peas, beans and lentils are all part and parcel of the Mediterranean diet and come with many health benefits.
4. Fish
Fish is eaten at least three times a week and is baked or grilled with herbs and spices to retain its health benefits.
5. Fresh Vegetables
Salads are a big deal in the Mediterranean diet, and a variety of fresh green vegetables are included in them. Tomatoes in every form and shape are used in various dishes.
6. Fresh Fruits
Fruits are enjoyed a lot, whether it is in yogurt, eaten plain or turned into a salad.
7. Herbs And Spices
No dish is complete without herbs and spices, and in Mediterranean cooking, the most commonly used are cumin, oregano, basil, paprika, black pepper, bay leaves, sage, thyme, rosemary, turmeric, garlic powder, ginger and crushed red peppers.
8. Whole-Grains
Pasta, wheat, millet, whole grain cornmeal and others make up the main part of Mediterranean cuisine.
9. Yogurt
Yogurt is used in many ways and can be made into a savoury sauce and even parfaits.
10. Cheese
Feta and parmesan cheeses are the most commonly used in Mediterranean cooking. Cheese is great when consumed in moderation.
Foods to Avoid to Achieve the Full Benefits of the Mediterranean Diet
Here are some foods that you should avoid if you want to gain benefits from the Mediterranean diet:
1. Refined Grain
This includes anything that is made with refined wheat and white bread.
2. Transfats
This can be found in processed foods as well as in fats like margarine.
3. Added Sugar
This includes candy, soda, table sugar, ice cream and more.
4. Processed Meat
Things like ready-made hot-dogs, burgers and others fall under this category.
5. Refined Oils
Canola, cottonseed and soybean oils are some of them.
6. Highly Processed Food
Factory made foods that may show “diet” or “low fat” on the label.
Try Sample Mediterranean Diet Menu for One Week
If you are interested in trying a Mediterranean diet plan, the following will help you get a good start.
Day
Breakfast
Lunch
Dinner
Monday
Fruit with yogurt and oats
Vegetarian sandwich made with whole grain bread
Tuna salad with olive oil and vegetables. Have some fruits for dessert.
Tuesday
Porridge with raisins
Tuna salad sandwich with whole grain bread
Salad made with feta cheese and cherry tomatoes
Wednesday
Scrambled eggs with onions, garlic and tomatoes
Feta cheese and tomato salad sandwich
Lasagne in Mediterranean style
Thursday
Cut fruits in yogurt with nuts
Previous night’s lasagne
Brown rice, steamed vegetables and grilled salmon
Friday
Oats and banana
Grilled salmon sandwich with hummus spread and whole grain bread
Grilled chicken breast with potatoes baked with herbs and spices and fresh salad
Saturday
Porridge with raisins and nuts
Grilled chicken sandwich
Mediterranean pizza with cheese, vegetables and tomatoes for toppings and a whole wheat base
Sunday
Vegetable omelette with olives
Leftover Mediterranean pizza
Grilled lamb with herbs and spices, baked potato and salad.
Mediterranean diet breakfast, lunch and dinner will keep you satisfied the whole day and help you stick to your balanced diet. Have fruits for dessert and snack on fresh cucumbers or carrots with hummus dip or fresh tahini.
Mediterranean Diet Recipes
Here are some recipes you can try out:
1. Mediterranean Lasagne
This dish is hearty and filling.
Ingredients
One jar spicy pizza sauce
One can artichoke hearts, chopped
Half cup roasted and chopped red peppers
1/3rd cup pitted olives
2 cups ricotta cheese
6 cooked lasagne noodles
Two cups shredded Italian cheese
Method
Preheat oven to 190 degree C.
Combine the olives, roasted peppers, artichoke hearts and sauce.
In a baking pan, layer the sauce mix, lasagne noodle, and both the cheeses until everything is used up.
Cover the pan with foil and bake for forty minutes. Your lasagne is ready!
2. Mediterranean Salad
An essential part of the Mediterranean diet for vegetarians.
Ingredients
Half cup chopped cucumber
Half cup chopped tomatoes
Half cup chopped artichoke hearts
Half cup chopped palm hearts
Two tablespoons chopped olives
Two tablespoons chopped red onions
One tablespoon chopped capers
Chopped avocado half
One teaspoon chopped basil
¼ cup lemon juice
¼ cup olive oil
Himalayan pink salt
Method
Make vinaigrette out of the lemon juice, olive oil and Himalayan salt.
Toss in the chopped vegetables. Your salad is ready!
3. Margherita Pizza
A pizza favoured in most parts of the world.
Ingredients
Pizza dough, one batch
¼ cup flour for rolling
Olive oil, two tablespoons
Crushed tomatoes, half cup
Plum tomatoes, three, sliced
Salt, a half teaspoon
Mozzarella cheese, 170 g, grated
Basil leaves, half cup, sliced
Method
Preheat oven 230 degree C.
Roll the dough out into a half inch thick disc.
Poke holes in it and bake for five minutes.
Add the toppings.
Bake for 15 minutes and let cool. Your pizza is done.
4. Strawberry Yogurt
Healthy and delicious dessert.
Ingredients
One cup greek yogurt
Three tablespoons strawberries, chopped
Method
Mix the two ingredients well. Serve cold.
5. Avocado Egg Toast
A great way to start the day.
Ingredients
Toasted whole grain bread, 2 slices
Mashed avocado, 1
Steamed asparagus, 8
Shelled and sliced hard boiled egg, 1
Salt
Pepper
Olive oil
Method
Spread avocado mash on bread slices.
Place asparagus and one slice of egg on each slice.
Season with salt and pepper.
Disadvantages of Mediterranean Diet
While there are many distinct advantages of the Mediterranean diet, those with hypersensitivity should be careful and check the ingredients out carefully before deciding to incorporate it into their diet. It is also not very pocket-friendly as the ingredients may be hard to come by and are often expensive.
The Mediterranean diet has many benefits, but it can sometimes be difficult to maintain such an expensive diet. However, as it is so beneficial for health, you can always use it as a way to make healthy and delicious foods out of the ingredients that are readily available.
Also Read:
Food and Drink That Promote a Good Night’s Sleep
Healthier Alternatives to White Rice You Must Try
Delicious Vegan Sources of Protein You Should Include in Your Daily Diet Read more
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Dr Disha Patel has added a new answer
Expecting Mom due in 6 months
16 hours ago
Q. can I take medicine pcm n citrazene in pregnancy fir sore throats n fever
Dr Disha Patel
Ayurvedic Physician
10 hours ago
A. dear mom.
better to take tab pcm for time being n do take steam inhakation couple of tines a day, follpw good home renedies for cold, taje more rest .
Swati Kar Samanta has added a new answer
Mom of a 9 m old child
9 hours ago
Q. hi everyone good morning,
sorghum can I give to my 10 month baby is it safe or not please revert I waiting for your reply
Swati Kar Samanta
Mom of a 2 m old girl
7 hours ago
A. Yes but first give in very small quantity to judge the reaction of your baby.
Rashmi has added a new answer
Expecting Mom due this month
7 hours ago
Q. #asktheexperts is it okay that the baby is kicking less than usual?
Rashmi
Mom of a 9 yr 7 m old girl
7 hours ago
A. Yes it is the what part is that your child is kicking if you feel that there is a movement of your child whether it is a cake or slight movement also you know that your child is doing fine so there is no problem in that if the movement is less it’s completely alright
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
6 hours ago
Q. #asktheexperts what to do if the baby’s nose is blovked
Dr Sameer awadhiya
Paediatrician
6 hours ago
A. Nasal blockage is very common, specially in small children because of the narrow nasal cavity. Any kind of saline drops like nasal clear will be helpful in dissolving the stuffy secretions, which can be taken out by vnasal aspirator gently also steam inhalation will be helpful also, try to avoid keeping the child directly under the fan.
Ankita Mehta has added a new answer
Expecting Mom due in 4 months
4 hours ago
Q. 22 week pregnant,baby konse month me or din me kitni baar move kartaa he ,pls bataye abhi sirf 2, 3 baar hi hota he
Ankita Mehta
Mom of a 8 yr 7 m old girl
1 hour ago
A. hi
yes it's enough
and the frequency and timing may vary as we all are different
but yes, the frequency of feeling baby movements will increase now
please go for regular check-up to your gynecologist
and follow his or her suggestions
Rashmi has added a new answer
Trying To Conceive
3 hours ago
Q. hi
need help and advice
my RT 18x16mm and LT 10x16mm ET 6.59
and did ovulation rest also showing fertility test C as if now , pls advice if we intercourse tomorrow then when will be my ovulation start.
Rashmi
Mom of a 9 yr 7 m old girl
2 hours ago
A. You can check with an ovulation kit if it is positive then you can certainly go ahead with the conception because ovulation kit is going to give you 100% clarity whether you are ovulating or not with that you can try practising if you can conceive the same time
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