Effortless Weight Loss - Strategies Backed By Science

Are you tired of the endless cycle of dieting and never seeing results? In today's society, weight loss is an ever-present concern for many people. Countless products and personas promise quick and easy weight loss solutions, but few actually deliver sustainable results. In this informative blog post, we will dive into strategies for effortless weight loss that are not only backed by science, but have been proven to work for countless individuals. We will explore the most effective and dangerous myths surrounding weight loss, as well as the positive habits and lifestyle changes that can lead to lasting success.

Key Takeaways:

• Calorie deficit is the key: Losing weight comes down to consuming fewer calories than you burn, so focusing on creating a calorie deficit is crucial for successful weight loss.
• Regular exercise is essential: Engaging in regular physical activity not only burns calories but also helps maintain muscle mass and boost metabolism, supporting weight loss efforts.
• Quality of food matters: Prioritizing nutrient-dense, whole foods over processed and high-calorie foods can not only aid in weight loss but also support overall health and well-being.
• Mindful eating can aid weight loss: Developing mindfulness around eating habits, such as paying attention to hunger and satiety cues, can help prevent overeating and support weight loss goals.
• Seeking professional guidance can be beneficial: Consulting with a registered dietitian or healthcare professional can provide personalized guidance and support for creating a sustainable weight loss plan backed by science.

Looking For Quick And Healthy Breakfast? South Indian Adai Dosa Is Must-Try

Dosa is probably one of the most popular breakfast options in India. Although the dish finds its roots in a South Indian kitchen, it has a fanbase across the country. Dosa is wholesome, fulfilling and can be prepared without much fuss. And when paired with chutney and sambar, it makes for a wholesome meal to kick-start the day. What we enjoy the most is the variety we find in a dosa recipe. You have the quintessential dal and rice batter dosa, then there's rava dosa, pesarattu and more. Another version that tugs at heartstrings is adai dosa.

What Is Adai Dosa? How Is It Different From Regular Dosa?

One of the most nutritious dosa one can ever ask for, Adai or Thavala Adai is traditionally prepared in Tanjavur district of Tamil Nadu. As per experts, adai is not exactly a dosa; but it is similar to what dosa is. It is made with different types of dals and doesn't follow the process of fermentation, like the classic ones. Inclusion of dals make adai a protein and fibre rich option to go for during the morning. Adai is usually paired with coconut chutney, gud mixed with ghee, and avial.

(Also Read: Ragi Dosa To Chicken Dosa: 5 Protein-Packed Dosa Recipes You Should Try Today)

_{Adai dosa is an excellent recipe for the morning. Photo: iStock}

How To Make Adai Dosa At Home?

Here, we bring you the classic recipe of adai dosa that you can prepare at home in not more than 10 minutes.

• All you need to do is combine the dals, soak them for a few hours and prepare a batter. Here, we used toor dal, chana dal, urad dal and rice for the batter.
• First, we blend the dal and red chillies together. Then, we add rice and little water in a blender and prepare a coarse paste. Mix both the pastes together and add onions, curry leaves, haldi, hing and salt to it. Mix everything well into a good batter.
• Now, heat a tawa and apply oil to it. Add the batter and shape it as you would make for dosa. Here, the texture will be thicker than usual. Make a small hole in the centre and pour some oil. Once brown, turn the dosa to the other side.
• Serve hot with an accompaniment of your choice.

Click here for the recipe.

Now that you have the recipe prepare the delicacy and enjoy a wholesome breakfast at home.

Craving Chinese? You Can Have This Healthy Chilli Paneer Even On Weight Loss Diet

Chinese craving is a thing, and its' real. We get the urge to eat Chinese food more often than we'd like to admit. If you ask us, we can have it every other day. Noodles, chilli chicken and chilli paneer - all these dishes have our hearts. And it's hard to suppress the craving when we are on a healthy or weight-loss diet. But not anymore. We have brought to you a dish that fulfils your appetite while helping you shed extra kilos! This is a recipe for healthy and weight-loss-friendly chilli paneer.   

Is paneer good for weight loss? 

Paneer is one of the best foods to have on a weight loss diet. It is rich in protein, which helps induce satiety and prevents binge eating. It is a low-carb food, which again helps with burning excessive calories. Now you must be wondering how this dish is healthy since we usually consider Chinese food unhealthy. This brings us to the next question: 

Is Chinese food healthy or unhealthy? 

It depends on how you make a particular dish. If you add too many sugar-laden and preservative-filled sauces, it will take your dish towards the unhealthy side. On the other hand, if you use them sparingly, they can work like any other healthy food, which is perfect for weight loss. 

Also Read: How To Make Restaurant-Style Shahi Paneer At Home

Healthy Chilli Paneer Recipe I How To Make Chinese Food For Weight Loss: 

This healthy paneer dish is so simple that you can make it any time, in minutes. Its recipe was shared by Dietitian Gagan Sidhu on her Instagram page.  

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A post shared by Gagan Sidhu (@dt.gagan_sidhu)

To make chilli paneer, first roast paneer pieces with a dash of ghee. Keep them aside. Then saute onion and capsicum petals in little ghee with garlic and ginger. Add just half a tsp of soy sauce and tomato ketchup, salt and black pepper. Mix well and cook till onions and capsicum soften. Add paneer and mix well before serving. You can add other seasonings of your choice.  

(Also Read: Masala Paneer Recipe: A Healthy And Tasty Snack Made Of Homemade Paneer)

Next time, don't kill your craving for delicious Chinese food. Make this tasty chilli paneer and enjoy it guilt-free.  

Say Yes To Carbs: 5 Reasons Why You Should Be Eating Carbs

As soon as anyone says healthy diet, the first thing that comes to our mind is eliminating carbs. As per popular notion, carbohydrate leads to weight gain, high cholesterol, poor metabolism and more. While we don't negate this idea completely, one must also remember, carbohydrate makes for an important nutrient to maintain a balanced diet. Getting confused? Fret not, we will elucidate for you. Let's start with understanding what is carbohydrate. Carbohydrate is one of the three macronutrients (fat and protein being the other two) that the body requires daily. For the unversed, there are three main types of carbohydrates - starch, fibre and sugar. And if you dive in deep, you will find these elements available in almost every food we eat; dal, potato, and corn have starch; while fruits, milk etc have natural sugar. This means, along with protein, our body needs carbohydrates as well to function well. Nutritionist Nidhi Nigam weighs in, "Carbohydrates help us achieve optimal nutrition and attain a healthy body and mind."

If this hasn't convinced you enough, then let us highlight some very important reasons why you must include the essential nutrient in your daily diet.

Also Read: Beware! Low-Carb Diets May Lead To Irregular Heartbeat, Increased Risk Of Stroke

Photo Credit: iStock

Here Are 5 Health Benefits Of Adding Carbohydrate To Your Daily Diet:

1. Carb May Promote Weight Loss:

You heard us! Unlike the popular notion, good carbs may actually help shed some extra kilos. Fibre is a complex carbohydrate that our body needs to boost digestion. Complex carbs also keep us full for a longer time. Both these factors help facilitate weight loss.

2. Carb May Aid Heart Health:

As per a report on Sutter Health, carbohydrates are not bad for the heart, as long as you choose a variety of whole, minimally processed carbohydrates in moderation. In fact, if taken consciously, the soluble fibre helps manage the cholesterol level in the body, further aiding heart health.

3. Carb May Help Boost Memory:

A study by researchers at Tufts University found that a low-carbohydrate diet affects people's working and visuospatial memory. Hence, they suggested including healthy carbs in everyday diet to keep up the sharp memory.

(Also Read: Fact Check: Foods Rich In Carbs Can Be Healthy Too, Here's A List)

4. Carb May Boost Energy:

According to nutritionist Nidhi Nigam, carbohydrates are a source of energy for our body to perform our daily tasks. Along with proteins and fats, carbs are a macronutrient that gives energy to the nervous system.

5. Carb May Help Build Muscle:

Nutritionist Nidhi also stated that carbohydrates have a protein-sparing effect; meaning, they will allow the protein to help build muscles in our body, help wear and tear, and repair tissues.

Now that you know the benefits of carbohydrates, we suggest including them in your diet. But remember, moderation is the key.

Eat healthy and stay fit!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

4 Heart-Protective Effects Of Hibiscus That You Should Know

Heart disease continues to rank at the top among all the other non-communicable diseases. And it has come to light that Asians have an increased risk of cardiac problems. The major reason for this could be genetic predisposition and lifestyle-related factors. While genetics is far too out of hand to handle, it is important to focus on modifiable factors like diet and lifestyle to reduce your risk of heart disease. One easy way of doing that is by including therapeutic foods that could have a beneficial effect on your heart and overall health. And hibiscus is definitely one of them.

(Also Read: 6 Reasons to Swap Your Regular Chai With Herbal Hibiscus Tea)

_{Photo Credit: iStock}

Here are the top 4 heart-protective effects exerted by hibiscus:

1. REDUCING BLOOD PRESSURE

Several studies examining the effect of hibiscus extracts have found that hibiscus can lower your systolic blood pressure. Among all heart diseases hypertension is the most commonly seen condition and it has become extremely important to find measures to combat it.

The bioactive compound present in hibiscus causes nitric oxide release from vascular endothelium, which leads to an increase in kidney filtration, a mechanism that counteracts its diuretic effect and lowers blood pressure.

However, it is important to consult your healthcare provider before including hibiscus tea if you are already on anti-hypertensive drugs.

(Also Read: High Blood Pressure: Expert Reveals 4 Important Foods To Manage Hypertension)

2. PREVENTS ATHEROSCLEROSIS

Atherosclerosis is a condition where there is a fat build-up in your blood vessels which on rupturing could be fatal. The preventive role of hibiscus is exerted by reducing the low-density lipoprotein or the bad cholesterol which in high amounts gets accumulated.

This makes hibiscus more therapeutic and functional as herbal medicine. oxidative injury in blood vessels, low-density lipoprotein oxidation, and foam cell formation have all been shown to be inhibited by hibiscus leaves.

3. REDUCES OXIDATION OF BAD CHOLESTEROL

The major risk of fat build-up lies in their oxidation. When the accumulated bad cholesterol gets oxidated it leads to atherosclerosis and a potential risk for various other heart problems.

One easy way to prevent oxidation is by consuming a diet rich in antioxidants. Keep in mind that you don't need an anti-oxidant supplement for this effect (unless prescribed), your food is "do it all".

Hibiscus are loaded with antioxidants like flavonoids, phenolic compounds, beta carotene, and vitamin C which inhibit the oxidation of bad cholesterol.

Also Read: 5 Expert-Recommended Food Options To Boost Good Cholesterol Levels

_{Photo Credit: iStock}

4. FIGHTS INFLAMMATION

Apart from high cholesterol and blood pressure, inflammation also poses a greater risk for heart disease.

Inflammation is not actually a bad thing. It is the defense mechanism through which your body fights off infection. However chronic inflammation can promote plaques in blood vessels and can injure your tissues.

The good news is you can easily prevent your body from going into this state by following a heart-healthy diet and lifestyle.

Studies have suggested that hibiscus exhibits an anti-inflammatory effect which can be cardio-protective. This is attributed to the bunch of antioxidants present in them. These antioxidants aid in preventing oxidative stress and thus controls inflammation.

THE BOTTOM LINE

The benefits of hibiscus are numerous and have been utilized in many herbal medicines. Making hibiscus tea or drink a part of your routine along with overall dietary modification can be viewed as a holistic approach towards a heart-healthy lifestyle.

How To Make Dry Fruit Milk For Winter Health And Immunity - Expert Reveals

When it comes to health advice, sometimes the wisdom passed onto us through our grandmothers and mothers proves to be the most useful. We have often heard them recommending drinks like haldi doodh and kesar kadha to keep diseases and infections at bay. The Indian kitchen is a storehouse of such ingredients that by their very nature are antiseptic and healing. Sometimes, these home remedies prove more useful in handling seasonal issues than medicines! Luckily, we have found one such recipe for winter health and immunity that you can definitely try. A well-known nutritionist took to Instagram Reels to share her recipe for special dry fruit milk that can be consumed for winter health and immunity.

The Instagram Reel was shared by nutritionist Pooja Bohra, where it received thousands of likes, comments and shares. The dry fruit milk was touted to be a 'healthy winter booster by the expert. "The ingredients used to make this milk can keep you warm and strengthen your immunity against common winter diseases," she wrote in the post.

(Also Read: Dried Fruit Nutrition: How To Make Dried Fruits At Home And Use Them In Various Dishes)

_{Dry fruits can be excellent, especially during winter season. Photo: iStock}

Why Is Dry Fruit Milk Health? | Health Benefits Of Dry Fruit Milk

The humble dry fruit milk has a plethora of health benefits including keeping you warm and providing a boost to your immunity. It also has known benefits for hair, skin and nails as per the expert. "Dry fruits have vitamins like vitamin E, fats, minerals like potassium, calcium, magnesium, protein and fibre. It also provides you with energy, protein, vitamins, and essential nutrients good for your hair, nails and skin," explained Bohra.

If you are trying to up your daily fibre intake, especially during the winter season, there is nothing better than this dry fruit milk. "This milk will provide you with fibre that is helpful in preventing constipation," wrote Bohra. Further, the sesame seeds used in the making of this recipe are rich in plant-based calcium, thus strengthening bones and building a stronger, healthier you.

How To Make Dry Fruit Milk For Winter Health And Immunity | Dry Fruit Milk Recipe

• Start by soaking dates, almonds, anjeer, sesame seeds, saffron strands and walnuts overnight.
• The next morning, remove the almond skins and deseed the dates and add all these ingredients to a blender with some water. Grind till the paste becomes smooth.
• Next, take a glass and add a pinch of cardamom and cinnamon powder to it. Now, take two big tablespoons of the dry fruit mixture and add it to the glass. Top it up with hot milk and enjoy!

"You can consume this dry fruit milk in the morning in the form of a milkshake or simmer the dry fruits in milk and consume it before going to bed," suggested the expert.

Watch the full video to know how to make dry fruit milk by Pooja Bohra here:

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A post shared by Pooja Bohra (@nutritionist_poojabohra)