Category: latest buzz

Categories
latest buzz Medical Nutrition Weight Management

Top 10 Cardio Exercises for Shedding Weight & Extending Your Lifespan

best cardio exercise for weight loss
top 10 cardio exercise for shedding weight

Explore the top 10 cardio exercises for weight loss. Dive into effective workouts that burn calories, boost metabolism, and accelerate your fitness journey!

"Take care of your body. It's the only place you have to live." - Jim Rohn

We all want to live a healthy and happy life. Because, after all, true happiness lies in being healthy. However, obesity is a leading cause of disease globally, and the same applies to India too.

According to a study, the Indian obesity prevalence rate is about 40.3%, which is alarming.

Cardiovascular exercises play an essential part in helping us reduce obesity and live healthier, longer lives. Not only can they contribute to weight loss but they can also play a key role in keeping diseases at bay.

Thus, if you are interested in knowing the best cardio exercises like 1000-calorie workouts and their numerous health benefits, this blog is for you. Read on to find out the top 10 most effective cardio exercises and step up your fitness game like never before.

The Power of Daily Cardio

benefits of daily cardio

Cardiovascular exercises, often referred to as cardio encompass any form of activity or exercise that elevates both your breathing and heart rate.

Engaging in cardio exercises not only enhances blood flow and circulation but also has the potential to facilitate calorie burning as your heart rate increases.

The goal is to perform cardio exercises daily for time frames, even as short as 20 minutes. A daily 20-minute cardio workout can work wonders for you.

From helping with weight loss and improving your heart rate to strengthening your immune system and boosting your brain power, a daily cardio exercise routine has plenty to offer in terms of health.

Top 6 health benefits of a daily cardio routine

1. Helps you lose weight

Cardio exercises help you burn calories, and will also boost your metabolism. This will help you lose weight and also burn off your overall body fat.

2. Keeps your heart healthy

Most people don’t realize that our heart is also a muscle. Thus, exercising regularly improves the flow of blood in our heart and keeps it healthy while reducing the risk of heart disease.

Cardio also helps regulate your blood pressure by reducing the bad cholesterol in your body.

3. Improves your mental health

Regular cardio releases endorphins in your blood, which regulate your mood and help reduce anxiety. Also, after a cardio session, dopamine, which is a “feel-good” chemical, is released into our blood, which further improves our mood.

4. Improves your sleep

Regular cardio can help with insomnia and allow you to fall asleep faster. Research has found that individuals who engage in regular cardiovascular activity get quality sleep at night.

5. Strengthens your immune system

Cardio exercises help widen your blood vessels. When your blood vessels widen, more white blood cells can flow into your bloodstream. White blood cells act as our body’s defence against harmful bacteria, viruses, and other infections.

6. Keeps your lungs healthy

Cardio helps reduce lung fatigue and improves lung function. It can also improve the symptoms of individuals who have chronic lung problems like asthma or other respiratory diseases.

What is Intensive cardio workouts or HIIT?

Intensive cardio workouts

Although just 20 minutes of cardio can have immense benefits for you, some people choose to engage in longer and more intense forms of cardio.

Although such exercises are not recommended for an average person who is just trying to lose some weight, they might be beneficial for individuals who already engage in regular cardio and want to step up their fitness game.

Burning a thousand calories in a day is not easy, and it’s not impossible either. However, it depends on a lot of factors like your weight, age, body composition, and also your fitness levels.

If you are someone who is obese or overweight, you should try reducing your calorie intake a day by 1000 instead of attempting to burn 1000 calories through exercise.

You can always consult a professional nutrition expert to help you determine how to cut those calories.

Side effects of excessive and rapid calorie burning can result in muscle strain and injuries, hypertension, burnout, and fatigue. 

Trying to do a 1000 calorie workout is similar, to a cardio session. There are some key distinctions in terms of intensity and duration.

For instance, if you decide to burn 1000 calories through cycling you’ll need to pedal and for a period than your usual routine.

The same applies to running, swimming, weight lifting, and other types of cardio exercises.

Another great way to burn a significant amount of calories is through HIIT. HIIT is High-Intensity Interval Training and requires exercising with vigorous intensity for a short time period, followed by a period of rest or low-intensity exercise.

Combining Cardio Exercises for Weight Loss and Longer life span

Instead of sticking to a single cardio exercise, it can be a good idea to combine different cardio exercises for optimal weight loss results. This will also prevent you from getting bored with a single exercise and also allow you to experiment with different exercises and find the ones you really like.

Combining cardio exercises is a lot like mixing different ingredients together to stir up your favorite dish. You get to make your exerciser routine interesting and effective.

1. Outdoor Cardio

Start with a 30-minute jog or run in the park. Then, follow it with a 15-minute cycling session.

2. Home HIIT

Warm up using a jumping rope for 5 minutes. Then you can do a 20-minute HIIT workout that includes jumping jacks, burpees, and mountain climbers.

3. Swim and Cycle

Swim laps for 20 minutes and then head to the gym for a 15-minute cycling session.

4. Dance Party

Put on your favorite music and dance around for 30 minutes. It’s a fun way to get your heart rate up.

5. Stair Challenge

Find a set of stairs and climb up and down for 15 minutes. Then try doing 15 minutes of bodyweight exercises like squats and lunges.

Top 10 best cardio exercises for weight loss

top 10 cardio exercise for fat burn

Cardiovascular exercises are a great way to burn fat. However, to learn how to effectively implement cardio, we need to learn how our body burns fat.

When we eat extra carbohydrates, proteins, and fats, the extra calorie in our body is stored as fat in the form of triglycerides. 

Thus, when we try to lose weight through exercise, these triglycerides break down and are used as energy by our body. 

Research has shown that our lungs are responsible for us losing weight. When we workout or do cardiovascular exercise, fats get converted into carbon dioxide and water. Our lungs help excrete carbon dioxide, and water gets excreted through our faeces, urine, and sweat.

And to burn more fat, you need to use your muscles also, as they utilize oxygen while working out. Thus, it can be a good idea to combine cardio with some weight-training exercises for optimal results. 

However, if you have never exercised before, here are the top 10 calorie-burning cardio exercises

you can try out to lose weight and lead a healthier life. Check them out.

1. Running

This is by far the simplest cardio exercise you can try. Running burns a huge number of calories, and you can opt for a treadmill or even run outdoors. Try running for at least 30 mins on a medium pace everyday.

2. Swimming

Swimming can be a full-body workout that won’t put a lot of stress on your joints. It is also a cardio-intensive exercise and can help you shed those extra pounds. If you have access to a swimming pool, try swimming 3-5 laps non-stop.

3.Cycling

Riding a cycle can be both enjoyable and also effective in burning calories. You can also opt to speed up your pedalling to burn more fat. Try cycling for at least 5 km every day to see results.

4. Jumping rope

Jumping rope, or skipping as we more commonly call it, is a simple exercise that you can try out at home. All you need is a skipping rope, and you are ready to shed those pounds. Try skipping for at least 30 mins every day.

5. Stair climbing

Climbing stairs, whether on a stair-climbing machine or an actual staircase, is a great way to target your lower body and get your heart rate up. Try to climb upwards fast and slow down at the bottom.

6. Burpees

Burpees is a bodyweight exercise that involves doing a normal push-up, followed by jumping in the air, and then getting back to the push-up position again.

Burpees engage a variety of muscles like your chest, shoulders, triceps, biceps, lats, glutes, and calves, and also helps to burn fat effectively. Carry out 3 sets of 10 repetitions every day.

7. High knees

High knees is another easy cardio exercise that doesn’t require any equipment. It strengthens your leg muscles and also increases your heartbeat.

To do high knees, stand with your feet hip-width apart. Lift one knee toward your chest, then quickly switch to the other leg as if you’re running in place. 

Try to extend your arms and touch your knees to your palms as you go. Try to carry out 3 sets of high knees of 10 repetitions each. Combine it with burpees for a more intense cardio session.

8. Jumping jacks

Jumping jacks is another full-body cardio exercise that you can try in your home. And it is relatively easy to perform.

All you need to do is stand straight with your feet apart, jump while spreading your arms and legs, and then repeat. Keep your shoulders relaxed and look ahead. Perform 4 sets of 10 repetitions each.

9.Dancing

Apart from conventional cardio exercises, you can try other activities that get your heart rate up. And dancing can be a great way to lose weight, be it Zumba, hip-hop, or even a ballroom dance.

10. Kickboxing

Kickboxing classes or workouts involve a combination of punching, kicking, and cardio exercises. Thus, kickboxing can provide an intense calorie-burning workout. It also increases your mobility, stamina, and endurance.

Tips to keep yourself motivated during your weight loss journey – Silky Mahajan

Final thoughts

Cardio can be key if you want to lose weight. Thus, if you want an effective cardio workout, choose from the top 10 effective cardio exercises listed above.

Simple and easy to perform, these exercises require minimal to no equipment, and are great for getting your heart rate up! And don’t forget to have a wel-balanced diet by consulting a weight loss dietician to make your weight loss journey easier.

So, are you ready to break a sweat?

Categories
latest buzz Uncategorized Weight Management

Top 16 homemade early morning drinks for weight loss with Recipes

best morning drink for weight loss
morning drink for weight loss image

Kickstart your day with beverages that boost metabolism & aid in shedding pounds. Discover the best Morning Drinks For Weight Loss here!

60% of our bodies consist of water, making it one of the essential building blocks of life. Water provides many important functions within our bodies such as helping regulate temperature, prevent infections, lubricate joints, and provide vital nutrients and minerals directly into cells as well as improving cognition, mood, and sleep quality.

And the best time to drink water might just be in the morning when we are about to start our day. Studies have found that drinking water in the morning is good for our kidneys, skin, mood, and even weight. 

How much water you should drink ? – Silky Mahajan

Yes, you heard that right! Drinking water in the morning can indeed help us lose weight. And not just water, there are some great weight loss drinks that you can easily prepare at home, which can be a part of your morning hydration routine. 

The science behind early morning weight loss drinks

benefits of weight loss drinks

Recently, fat burning drinks have become popular among individuals looking to lose weight. Although they are no magic solutions and won’t help you lose a substantial amount of weight, there is some science as to how these drinks work.

The most common fat burning drinks are green tea, coffee, ginger, lemon, and apple cider vinegar, among others.

And while these ingredients alone won’t help you lose weight, they help contribute to some essential functions of our body like:

1. Boosts metabolism

Some drinks like caffeine and green tea contain ingredients that can increase our metabolic rate. This can help our body to burn more calories.

2. Rich in antioxidants

 Certain food items like chia seeds, aloe vera, cucumber, and even amla contain a high amount of antioxidants which help to combat inflammation and oxidative stress in our body.

Also, taking certain drinks on an empty stomach, first thing in the morning can kickstart our metabolism and may also aid in burning fat.

Now, let’s look at the 16 homemade best early morning drinks for weight loss you can have.

Top 16 Best Morning Drinks for Weight Loss & Their Homemade Recipes

best early morning weight loss drinks

The drinks mentioned below may offer you some benefits. However, you should try to incorporate them as a part of a holistic diet. It will also be beneficial if you add some cardio exercises as a part of your daily routine.

1. Warm lemon water

Lemons are commonly found across Indian households and are filled with vitamin C.

Benefits

Boosts digestion and helps detoxification.

Recipe

Squeeze half a lemon into a cup of warm water. You can try adding a tablespoon of black pepper or honey for taste

2. Amla Juice With Water For Weight Loss 

Amla, also known as Indian gooseberry, is filled with nutrients and antioxidants. 

Benefits

Helps you lose weight,, boosts metabolism, and provides a rich source of Vitamin C. 

Recipe

Mix 1-2 tablespoons of amla juice in a glass of water. Add 1 tbsp of honey for flavor.

3. Vetiver Concoction For Weight Loss

Vetiver, or khus, is known for its cooling properties.

Benefits

Helps with weight management, and digestion, and also promotes a sense of calmness.

Recipe

Soak a small piece of vetiver root in a glass of water overnight. Consume the infused water in the morning.

4. Fennel Seeds With Water

Fennel seeds have an aromatic and sweet flavor and are commonly used as a digestive aid. 

Benefits

Aids digestion, reduces bloating, and freshens breath. 

Recipe

Steep a teaspoon of fennel seeds in a cup of hot water. Strain and enjoy.

5. Carom Seeds With Water

Carom seeds, also known as ajwain, have a pungent flavor and are popular in Indian cuisine.

Benefits

Improves digestion, relieves acidity, and helps in losing weight

Recipe

Mix 1/2 teaspoon of carom seeds in a glass of warm water. Let it steep for a few minutes before drinking.

6. Ginger With Hot Water

Ginger is well known for its pungent, spicy flavors and medicinal uses.

Benefits

It aids digestion, reduces inflammation, and also boosts immunity. 

Recipe

Grate or slice fresh ginger and steep it in hot water. You can add lemon and honey for extra flavor.

7. Green Tea

Green tea is a beverage made from unoxidized tea leaves. 

Benefits

Supports fat loss, is rich in antioxidants, and promotes overall health. 

Recipe

Steep a green tea bag in hot water for 2-3 minutes. After that, remove the tea bag or strain the leaves before drinking.

8. Chia Seeds

Chia seeds are packed with nutrients and become gel-like when soaked in water.

Benefits

Rich in omega-3 fatty acids, fiber and aids in weight management

Recipe

Mix 1-2 tablespoons of chia seeds in a glass of water and let them soak for a few hours or overnight until they form a gel-like consistency.

9. Lukewarm Lemon Water

Like warm lemon water, this beverage offers the benefits of vitamin C. 

Benefits

Boosts digestion, rich in Vitamin C, and helps detoxification. 

Recipe

Squeeze half a lemon into a cup of lukewarm water. You can also add some black pepper or honey for taste.

10. Jeera Water

Jeera, or cumin seeds, have a warm, earthy flavor and are commonly used in Indian cooking. 

Benefits

Aids digestion, and has antioxidant properties. 

Recipe

Roast and crush a teaspoon of cumin seeds. Then steep them in a cup of hot water. Strain and enjoy.

11. Cinnamon Water

Cinnamon is a spice and has a sweet and warm taste. 

Benefits

Regulates blood sugar  and has anti-inflammatory properties. 

Recipe

Add a cinnamon stick or a pinch of ground cinnamon to a cup of hot water. Let it steep, and remove the cinnamon before drinking.

12. Matcha Tea

Matcha is a type of green tea made from ground tea leaves. 

Benefits

High in antioxidants, boosts metabolism, and provides a calm energy boost. 

Recipe

Whisk 1-2 teaspoons of matcha powder into hot water until it blends well.

13. Aloe Vera Juice

Aloe vera is a plant which has soothing and healing properties. 

Benefits

Supports digestion and skin health and provides vitamins and minerals. 

Recipe

Mix 1-2 tablespoons of aloe vera juice with a glass of water. 

14. Cucumber and Mint Infused Water

This refreshing drink combines cucumber with the cooling sensation of mint. 

Benefits

Hydrate our body, aid in digestion, and provide a refreshing taste. 

Recipe

Slice a cucumber into small pieces and add some mint leaves to a pitcher of water. Allow it to sit for a few hours in the refrigerator before serving.

15. Black Coffee (without sugar)

Black coffee is coffee brewed without sugar or milk and offers a bold and robust flavor. 

Benefits

Provides a caffeine boost, enhances alertness, and can also help in losing weight

Recipe

Mix coffee powder with warm water. You can add honey or cinnamon to make it taste better.

16. Apple Cider Vinegar with Water

Apple cider vinegar comes from apple juice which is fermented and has an acidic taste. 

Benefits

May aid in weight loss, improves digestion, and balances pH levels. 

Recipe

Mix 1-2 tablespoons of apple cider vinegar in a glass of water. You can add honey for sweetness if desired.

Tips for Maximizing the Benefits of Your Morning Drink

morning drink for weight loss

You can start your day with a fat loss drink on an empty stomach to help your body better absorb its nutrients and boost your metabolism.

Additionally, as part of your losing weight plan drinking beverages that aid in fat burning after your morning workout can be beneficial for recovery and rehydration.

Consider trying drinks, like cucumber mint water or chia seed-infused beverages as they provide nutrition after exercising.

Similarly, to maximize the benefits of your weight reduction drink, try pairing it with a healthy diet and regular physical activity. Be consistent in your schedule; give at least 2-3 months before expecting results to show.

Parting thoughts

The first thing you drink in the morning can greatly impact your overall health and mood. Thus, if you start your day with a fat burning drink utilizing any of the recipes mentioned above, you will be one step away from achieving your body goals. 

Not only are they the best drinks in the morning for weight loss, but they are also easily available at your local market.

So, start your day on a healthy note and let your body thank you.

2
Categories
latest buzz Weight Management

Is Puffed Rice / Murmura Good For Weight Loss? A Comprehensive Review

Is puffed rice good for weight loss?

Call it by any name you want, muri, kurmura or murmura, puffed rice is an Indian delicacy. And the very thought of puffed rice will remind you of those roadside stalls, whipping up delicious snacks made with puffed rice, spices, and chutney. 

And although these chats may be high in calories, their sole ingredient – Murmura, or puffed rice, is not. This is where you may be asking, “Is murmura a healthy snacking option?” or “Is it good for weight loss?”

This is why, in this blog, we have dissected the health benefits of puffed rice for weight loss and laid down all the facts before you. So, let’s get going!

Puffed rice – A brief introduction

The earliest history of puffed rice dates back to 1100 BC in the mainland province of China. It is believed that it has a significant role in religious festivals and rituals for the ancient Chinese. 

In India, mentions of puffed rice date back to the 15th century in a set of religious Tamil songs, where puffed rice had been offered to Lord Ganesh as a source of offering. Source wikipedia.

In modern times, it is manufactured in factories where rice grains are introduced to a machine called a puffer gun. The high temperature and pressure inside the puffer gun cause the rice grains to expand and puff up, creating the familiar texture that we all love.

Now that you have a fair idea of how puffed rice is made let’s take a look at its nutritional benefits.

puffed rice nutrition overview

Nutritional Overview of Puffed Rice

Before we start judging whether it is good for you, we need to take a look at the nutritional values of puffed rice.

Puffed rice contains essential nutrients like vitamin D, calcium, iron, niacin, thiamine, riboflavin, and fibre. 

Apart from that, 100 gms of puffed rice contains 325 calories. Let’s look at its protein, carbohydrate, and fat content now.

  • Carbohydrates – 73.6 gms
  • Protein – 7.5 gms
  • Fat – 0.1 gm
  • Fiber – 0.3 gm

It is low in calories and has complex carbohydrates that can provide you with a steady and slow supply of energy, keeping you feeling full for a long period of time. Thus, it can prevent you from overeating. 

Understanding portion control – Silky Mahajan

Analysing Puffed Rice in the Context of Weight Loss

Now you must be thinking, “Does puffed rice increase weight?”. And the short answer is No.

why puffed rice is good for weight loss?

On the contrary, it can be great for weight loss. It has complex carbohydrates which break down fats and is also low in calories. Moreover, it has zero cholesterol and can help improve digestion and metabolism. 

Top 4 benefits of eating puffed rice

1. Low in calories

It is low in calories, which can be good for individuals looking to manage their weight or calorie intake.

2. Low in fat

It is naturally low in fat, making it a healthier alternative to many other snacks that are high in saturated fats.

3.Good source of carbohydrates

It is primarily composed of carbohydrates, which can provide an instant source of energy, especially for active individuals.

4. Zero cholesterol

Puffed rice is naturally cholesterol-free, which can contribute to heart health when part of a balanced diet.

Thus, although puffed rice offers a host of health benefits, one important thing to note here is that it is not high in protein. Protein is required by our body to build muscles and is also good for weight loss.

So, one should not rely solely on puffed rice and try to have a balanced diet as well as recommended by dietitians. Otherwise, puffed rice can be a very healthy snacking option.

Top 5 Healthy puffed rice recipe for the calorie conscious Individuals

Now, let’s look at some healthy puffed rice recipes that will satisfy your hunger cravings and also provide you with a healthy snacking option.

1. Puffed rice and yoghurt chaat

Combine 1 cup of puffed rice with 1/2 cup of low-fat yoghurt. Add diced cucumbers, tomatoes, onions, and a pinch of chaat masala. Mix and enjoy a light and flavorful Indian-style chaat.

2. Puffed rice upma

In a pan, heat mustard seeds and curry leaves in a little oil. Add 1 cup of puffed rice and sauté with diced veggies and spices. Cook until heated through and serve as a savoury breakfast dish.

3.Puffed rice with sprouts

Mix it with ½  cup moong sprouts or black chana sprouts, add some colorful veggies like cucumber, carrot, onion, tomatoes. Add a dash of lemon juice,  salt and black pepper for seasoning.

4. Puffed rice bhel

Mix 1 cup of puffed rice with finely chopped onions, tomatoes, and cilantro. Season with tamarind chutney, green chutney, and spices.

5. Puffed rice and masala oats mix

Combine 1 cup of puffed rice with 1/2 cup of roasted oats. Add roasted gram (bhuna chana), chopped green chillies, and curry leaves. Season with salt, turmeric, and a pinch of asafoetida.

Conclusion: Is puffed rice healthy for weight loss?

Puffed rice can be a healthy snacking option for people wanting to lose weight. It is a versatile food option and can also be mixed with other food items to create delicious and healthy recipes.

Moreover, it is rich in essential nutrients, which is beneficial for our overall health. However, you should remember to eat it in the right amount and make sure your meals are balanced with good nutrition. 

Categories
latest buzz Medical Nutrition Weight Management

The Benefits Of Consulting An Online Nutritionist For Weight Gain 

nutritionist for weight gain
nutritionist for weight gain

Blog highlights – Explore the advantages of consulting a nutritionist for weight gain in Bangalore. Learn how tailored advice can optimize your health journey

We are all concerned about the way we look. This is because we live in a world where impressions are created within seconds. Thus, we all want to maintain a positive body image. However, it may happen sometimes that we become underweight or lose a lot of weight. This may happen due to genetics, the food we eat, or due to sickness. Thus, in times like these, we may want to look for options to gain weight.

This is where an nutritionist for weight gain can step in and make things easy for you. An online dietitian can provide you with expert tips to gain weight through personalized meal options and food guidance.

Thus, in this blog, we shall discuss the underlying factors that cause weight loss, along with the benefits of consulting an online nutritionist for weight gain.

So, read on to find out more!

Understanding underweight challenges

There can be different reasons as to why a person is underweight. There can also sometimes be multiple reasons for being underweight. Let’s look at the reasons below.

understanding underweight challenges

1. Family history

Sometimes, a person can be underweight due to genetics. Maybe they can have a family history of being underweight. Thus, this type of physical characteristics may run in their family.

2. High metabolism

A person can also be underweight due to factors like high metabolism, which prevents them from gaining weight, even if they eat calorie-dense foods.

3. Frequent exercise or physical activity

If you engage in strenuous physical exercise like running or swimming, you may lose weight due to the excess calories getting burnt off.

4. Illness or chronic disease

Some diseases can cause you to be underweight, like cancer, diabetes, thyroid disorders, certain digestive conditions, and colitis.

5. Poor diet choices

Sometimes, poor diet choices, not eating regularly, and consistently eating junk food can cause you to be underweight.

Being underweight can have certain effects on your health:

  • A feeling of fatigue
  • Secretive behaviour
  • Sudden weight loss
  • Refusing to eat
  • Reclusiveness and refusal to attend social gatherings

Being underweight can also seriously affect our mental health, which can further worsen the condition.

How to understand if you are underweight

The Center for Disease Control and Prevention (CDC) states that individuals use BMI or Body Mass Index to calculate if they are underweight. The BMI indication is a good way to understand if you are underweight, as it compares your height with your weight.

Some ranges for the BMI are:

  • Underweight if BMI < 18.5
  • Normal if BMI is within 18.5 – 24.9
  • Overweight if BMI is 25.0 – 29.9
  • Obese if BMI > 30

Thus, by referring to these ranges, you can calculate if you are underweight or normal.

The Role of Online Nutrition Professionals in Weight Gain

“Can a nutritionist help me gain weight?” is probably a question you have asked yourself, too. And you aren’t alone. Thousands of people have the same queries in their minds. And a nutritionist can indeed help you gain weight, that too naturally.

Thus, if you are someone who is underweight, you can consult a online nutritionist for weight gain.

An online nutritionist can help you set up a virtual meeting through which all details will be taken. An online nutritionist will consider your current weight, height, age, sex, weight goals, food habits, any underlying medical condition, food allergies, etc., before creating a custom diet plan for you.

Some of the benefits of working with an online nutritionist for weight gain are:

1. Accessibility

Your online nutritionist will be your point of contact for any issue related to diet and weight gain. You needn’t travel to her clinic physically. You can simply schedule an online consultation by connecting with your dietitian whenever you want.

This provides you with easy accessibility to diet and food support and any other questions that you may have with your weight gain goals.

2. Personalization

A nutritionist will help you customize your diet based on your eating habits, meal frequency, food choices, allergies, if any, age, metabolism, level of activity, and the lifestyle you lead.

Thus, you will get a diet plan that resonates with you, and you can follow that daily.

3. Empowerment

Working with a nutritionist will help you understand your body and also the role of food. This will allow you to make better and well-informed food choices and also inculcate healthy eating habits. Also, when you see your body changing, you will feel motivated to stick to your diet.

4. Flexibility

You can speak to your online nutritionist at any time of the day, right from the comfort of your own home. You can make use of modern technology like video conferencing or even telecalling to stay in touch with your dietitian. Thus, you can feel like you have their guidance over you at all times.

5. Ongoing support

A nutritionist will provide you with ongoing support even after you meet your health goals. Thus, you will be compelled to make better food choices in the future, which will strengthen your willpower and also educate you about different food items, macros, micros, and essential nutrients and minerals.

Nutrition and Diet Plans for Weight Gain

To gain weight, you need to eat more of calorie-dense whole foods. You also need to incorporate a variety of fruits and vegetables into your diet. Some food items that are best for weight gain are:

best food for weight gain
  • Lean protein sources like eggs, chicken, and fish
  • Whole milk and cheese
  • Brown rice
  • Nuts and nuts butter
  • Potatoes
  • Broccoli
  • Quinoa, oats and even corn
  • Beans and legumes
  • Protein supplements

Apart from incorporating these food items into your diet, it is important to focus on eating a balanced diet.

A balanced diet comprises plant and animal proteins, complex carbohydrates, fats and oils, and even dairy products.

Moving on, let’s look at some practical tips given by nutritionists on gaining weight.

Start your day with healthy fats – Health tips by Silky Mahajan

How to Gain Weight According to a nutritionist ?

A nutritionist is an individual who is certified in providing weight gain or loss tips to individuals. Thus, it is best to put into use weight gain tips from a nutritionist to see faster results.

Some top tips given by nutritionist to gain weight are:

weight gain tips by a nutritionist

1. Eat more calories

If you are underweight, it means you are eating less than your total calorie needs. Thus, you need to keep track of the calories you are taking. If this sounds too troublesome for you, try to consciously increase your calorie intake every day. This means eating a little bit more than the previous day.

2. Increase your protein intake

Increasing your protein intake will also increase your lean muscle mass. This will help you increase your lean muscle mass and also help you add some extra pounds to your overall weight.

3. Eat more carbs and fats

You should try to eat plenty of carbs and good fats as they are filled with calories. Your daily meals should consist of an optimal balance between proteins, carbs, & fats.

4. Eat calorie-dense foods

It is important to eat whole foods like green vegetables, fruits, legumes, whole grains, & nuts if you want to gain a healthy amount of weight naturally.

5. Eat at regular intervals

Eating at regular intervals can help you gain weight. Try to eat at least 5-6 times a day. This will ensure you get enough calories to be in a calorie surplus state.

6. Get good quality sleep

A good night’s sleep is extremely important for weight gain. Try to get at least 8-9 hours of sleep every night. This will keep your hormones balanced and also keep your mood uplifted. This will also ensure you make healthier food choices and not lean towards junk or unhealthy food.

Consultation Process and Practical Steps

An online nutritionist may be your ideal solution for weight gain. Unfortunately, however, many individuals hesitate to avail of such services due to various reasons; therefore, we have laid out here the entire process and made your journey to weight gain simpler.

As soon as you contact an online nutritionist for weight gain, your first meeting will be set up. In this meeting, the dietitian will take detailed notes about you, such as age, sex, BMI, height, food habits, weight goals, and food allergies, to create a customized diet plan guaranteed to work.

Once you receive a diet plan , they will provide guidance that outlines exactly how to adhere to it. Should any questions arise during this process, just reach out, and they would be more than willing to address them directly.

Your nutritionist will also conduct regular check-ins and meetings to review your progress and offer assistance as necessary.

Final thoughts

A nutritionist for weight gain will be your best option if you want to gain some extra pounds healthily and naturally. You will get professional guidance in your weight loss journey and will also feel motivated to stick to your diet.

So, if your current weight is bothering you and you feel like you are underweight, it’s time to contact the best online nutritionist Silky Mahajan now!

From custom diet plans to one-on-one guidance, you can count on the best nutritionist for gaining weight, i.e. dietitian Silky Mahajan, to provide you with the ultimate weight gain guidance. So, no more worrying. It’s time to start gaining!

1
Categories
latest buzz Medical Nutrition Weight Management

Top 10 Health Benefits of Vitamin D In Our Body

health benefits of adequate vitamin d level
health benefits of adequate vitamin d level

Blog Highlight: Explore the top 10 Health Benefits of Vitamin D, from boosting immunity to bone health. Learn how this essential nutrient can elevate your well-being.

An essential nutrient for our human body is Vitamin D. And it’s also called the sunshine vitamin as sunlight can produce Vitamin D in the human body.

Vitamin D also plays major functions in the human body, which includes the absorption of phosphorous and calcium, and also helps strengthen our immune system.

However, in spite of the essential nature of this vitamin, there is a widespread deficiency of Vitamin D in India, with data from The Times Of India suggesting that nearly 76% of Indians lack adequate levels of Vitamin D.

This stems from a lack of knowledge about the important functions this vitamin plays in our body and the food sources that are rich in it and also easily available.

This is why, in this blog, we shall discuss top 10 health benefits of Vitamin D, along with daily requirements and the best food items that are naturally rich in Vitamin D. So, without any further ado, let’s jump right in.

Types of Vitamin D and Their Usages

Vitamin D is a hormone that is also very chemically similar to estrogen, progesterone, and even testosterone.

Vitamin D is soluble in fats and is present in mostly two types in the human body.

Types of Vitamin D

Let’s look at their functions and sources in brief.

Vitamin D2

Vitamin D2 helps us regulate the absorption of calcium in our body and also improves our bone density and health. It is found in plant-based food items like plant-based milk, orange juice, and even cereals.

Vitamin D3

Vitamin D3 is the more popular version of Vitamin D. It is synthesized in our body when we are exposed to natural sunlight. It also supports our bone health and calcium like Vitamin D2, but plays a broader role in our health, more of which we shall discuss later.

A good source of Vitamin D3 is sunlight. It is also found in other food items like Cod liver oil, egg yolks, beef liver, and also fatty fish.

More of this article will be based on Vitamin D3, as it plays a broader and more specific role in our body and is also superior to its counterpart, D2, when it comes to maintaining optimal levels of Vitamin D in our body.

Sources of Vitamin D

There are a few food items that are naturally rich in Vitamin D. Some of the best sources for this essential nutrient are fatty fish and fish liver oil.

Smaller amounts of it are also present in cheese, egg yolks and even beef liver. Trace amounts of it can also be present in certain types of mushrooms when they are exposed to UV light.

The top 7 sources of Vitamin D are given below

  • Salmon
  • Cod liver oil
  • Swordfish
  • Tuna
  • Egg Yolk
  • Fortified cereals
  • Orange juice
top 7 sources of Vitamin D

The human body is also capable of producing its own Vitamin D when it is exposed to sunlight. When our human skin is exposed directly to sunlight, a chemical reaction occurs. A steroid known as 7-dehydrocholesterol gets broken by the UV rays of the sun, which then converts into Vitamin D3.

As this type of Vitamin D is produced naturally, there are several benefits of Vitamin D from the sun.

Thus, sunlight exposure is the best source of Vitamin D for our body.

Now, let’s look at the top 10 benefits of Vitamin D.

Top 10 health benefits of Vitamin D

Vitamin D can play a crucial role to keep our body healthy. Vitamin D deficiency can cause serious health implications.

The major health benefits of Vitamin D in our body are discussed below.

Health benefits of vitamin d

1. Helps strengthen our bones

A major function of Vitamin D is the role it plays in building our bones. This is due to the fact that it can help in the absorption of calcium and phosphorous in our body, which are both necessary for the healthy mineralization of bones.

Long-term deficiency of Vitamin D can result in osteoporosis, which results in muscular weakness and poor bone density.

2. Strengthens our immune system

According to research, Vitamin D can play a major role in strengthening our immune system. There is also a connection between the lack of Vitamin D and autoimmune diseases like asthma, arthritis, diabetes, etc. Studies at the cellular level have shown that Vitamin D strengthens the immune capacities of human cells.

3. Regulates our mood

Vitamin D does impact neurotransmitters in the brain, including serotonin, which affects our mood. Vitamin D contributes to a balanced emotional state and can help treat depression.

Sufficient levels are associated with a lower risk of mood-related disorders like depression and might help- you feel more uplifted.

4. Plays a role in heart health

Vitamin D also positively impacts our heart. It helps regulate blood pressure by relaxing blood vessels and reducing tension in the arteries.

This leads to smoother blood flow. Moreover, it has anti-inflammatory effects that can help prevent heart problems.

5. Improves muscle Strength

Our muscles rely on Vitamin D to function optimally. It assists in muscle contraction and strength maintenance in our body. This is similar to providing the right kind of fuel for our car’s engine to run smoothly.

Having sufficient Vitamin D levels can help prevent muscle weakness, which is important for our overall mobility and physical performance.

6. Leads to healthy brain function

Vitamin D can act as a neurosteroid. Thus, it is involved in brain function through its interaction with neurotransmitters and other nerve growth factors. By supporting our cognitive abilities and strengthening memory, it contributes to better overall brain health.

7. May prevent cancer

Vitamin D has been shown to have potential anti-cancer properties. It influences cell growth and division, making it harder for cancer cells to form and multiply.

Research also has found that cancer patients, when treated with Vitamin D, had a lesser chance of mortalities.

8. Reduces the risk of type 2 diabetes

Reseach has shown that Vitamin D can boost beta cell function, reduce inflammation, and also increase insulin sensitivity. These are all beneficial when it comes to reducing the risk of type 2 diabetes.

9. Improves our hair health

Vitamin D has been shown to create new hair follicles on the human scalp. People with various types and stages of hair loss were also found to have low levels of Vitamin D.

Moreover, Vitamin D deficiency has been found to have a link with alopecia areata, which is an autoimmune condition causing bald patches on the scalp.

10. Improves our skin

Vitamin D is also responsible for numerous anti-inflammatory functions that can treat certain types of skin conditions like acne, psoriasis, skin dryness, vitiligo, and even eczema.

If you don’t get enough Vitamin D, you can get wrinkles and also appear aged. In short vitamin d helps you to get that healthy glowing skin which you always wanted.

Thus, you can find Vitamin D in several cosmetics, and it is also sometimes prescribed by dermatologists as a supplement, as there are benefits of Vitamin D supplements for the skin.

Now that you know the health benefits of Vitamin D, let’s look at the symptoms of low Vitamin D levels.

What causes Vitamin D deficiency?

Many Indians suffer from Vitamin D deficiency. However, people are more likely to suffer from a deficiency of it because of the factors mentioned below:

  • People who live in polluted areas
  • People who stay indoors mostly
  • People living in places where there is no direct exposure to sunlight
  • People who have darker skin tones due to the presence of melanin

Symptoms of low Vitamin D levels in our bodies are:

  • Severe bone pain or even muscle weakness
  • A feeling of general tiredness or fatigue
  • Bone fractures due to stress in areas like the pelvis, hips, and legs
  • A feeling of general depression or anxiety
Symptoms and Effects of Low Vitamin D Levels

As such, it is wise to obtain adequate amounts of Vitamin D through both your diet and exposure to sunlight.

Key Vitamins to get rid of Tiredness – Silky Mahajan

Vitamin D supplementation may provide relief in these circumstances. Supplements have specific advantages for individuals living in low sunlight environments who do not get enough Vitamin D through diet alone.If you are facing any of the above symptoms, consult a dietitian/nutritionist asap.

The recommended dose of Vitamin DE for healthy individuals is 4,000 IU a day.

However, most people have a general question: “What happens if you take Vitamin D every day?

Excessive consumption of Vitamin D can cause a condition called hypercalcemia. This is characterized by high levels of blood calcium in our bodies. This can lead to the calcification of our bones, harden our blood vessels, and cause injuries to our lungs, heart, and kidneys.

Final thoughts

Vitamin D is an essential nutrient essential to our body’s well-being and should be included as part of any healthy diet to ensure optimal levels in our bodies naturally. A deficiency of it can cause serious health implications; thus, it’s wise to consume a diet high in this vitamin for the best results.

However, if you are planning on supplementing with Vitamin D, then it is advisable to consult with a healthcare professional to avoid Vitamin D toxicity.

In case of any related query to nutrition or weight loss book an online appointment with Dt. Silky Mahajan.

1
Categories
latest buzz Medical Nutrition Weight Management

Top 10 Benefits Of Spinach For Weight Loss

benefits of spinach for weight loss
Spinach For Weight Loss

Blog highlight : Explore the Top 10 Benefits of Spinach For Weight Loss. Learn how this leafy green can boost your weight loss efforts with its nutrient-rich properties.

Among all the green leafy vegetables present, spinach is a superstar. This is because this vegetable is filled with nutrients that are beneficial for our body in various ways.

What’s more, spinach is also low in calories and can make for a great weight-loss meal. Thus, incorporating spinach in your recipes can help you burn off extra calories and also provide your body with the nutrients it needs.

In India, spinach is known as “Palak”, and you will find a variety of recipes that have spinach in them. So, the next time you get your hands on this superfood, know that you are giving your body a super dose of nutrients and antioxidants.

But what’s the deal with spinach for weight loss? Sounds too good to be true, right? Well, let’s find out.

Is Spinach Good For Weight Loss ?

Studies have shown that spinach can suppress your appetite. There are also compounds present in spinach that can boost your metabolism. Spinach also contains a high amount of fibre, which keeps you full for a long time.

This further suppresses your appetite and ensures you don’t keep binge eating.

healthy spinach leaves inside a bowl.

100 gms of spinach only contains 23 calories! Moreover, it is filled with protein, vitamins and minerals. So, spinach is a kind of food that can make you feel full without giving you lots of extra calories in your diet.

Spinach also contains thylakoids, which are plant compounds that decrease our sweet cravings. This further aids in our weight loss journey!

However, if you just depend on spinach to lose a substantial amount of weight, the chances are you will be disappointed. You will need to exercise and take care of your diet, too. By complementing a personalized nutrition plan with spinach, you can speed up the process.

Nutritional value of spinach

Spinach is a powerhouse of antioxidants and minerals. Take a look at the image below to understand its high nutritional value.

Nutritional value of spinach

Source: Trusted Source

One cup (30 gms) of spinach contains:

  • 7 calories
  • 0.86 gms of protein
  • 0.81 g of iron
  • 29.7 mg of calcium
  • 24 mg of magnesium
  • 167 mg of potassium
  • 58 mcg of folate
  • 141 micrograms (mcg) of vitamin A

Moreover, spinach also contains a large amount of fibre, phosphorous, vitamin K, and thiamine.

Top 10 benefits of eating spinach every day

Eating spinach every day has numerous health benefits. From cancer prevention to regulating blood sugar, this superfood plays an important role in our health and well-being.

Benefits of eating spinach everyday

Now, let’s look at some of the health benefits of eating spinach daily.

1. Prevents cancer

Spinach contains compounds called carotenoids and zeaxanthin. These compounds help cleanse our bodies of free radicals and prevent diseases like cancer. Studies have shown that spinach may help prevent stomach, esophagus, and mouth cancer.

2. Regulates blood sugar

Spinach contains high amounts of potassium. Potassium reduces the amount of sodium in our bodies. Thus, spinach may reduce blood sugar and may be beneficial for people suffering from diabetes.

3. Good for our eyes

Lutein is an antioxidant that is found in spinach. It helps in providing good eyesight and also protects us from cataracts and other age-related eye problems. Also, spinach contains vitamin A, which protects our eye’s mucus membrane.

4. Helps us build strong bones

Spinach contains vitamin K, which is good for our bone health. Vitamin K also helps to absorb calcium in our bodies. Also, spinach contains over 250 mg of calcium per serving, which further keeps our bones healthy.

5. Rich in Vitamin C

Spinach is also rich in Vitamin C, which is essential for the growth and repair of our tissues. Vitamin C also helps to form collagen, which keeps our skin healthy.

6. Rich in protein

Spinach is rich in protein, which helps build lean muscle tissues and is also good for weight loss. Thus, spinach can be a viable food option for athletes and bodybuilders alike.

7. Keeps our hair, nails and skin healthy

Spinach contains many vitamins like C and A, which promote skin health. Vitamin C is also responsible for collagen formation, which leads to healthy nails. The iron and magnesium present in it promote hair health also.

8. Helps us maintain healthy body weight

Studies have shown that spinach may suppress sugar cravings and increase metabolism. Also, the fibre present in it keeps us full for a long time, reducing any further craving for food.

9. Improves digestion and gut health

Spinach contains a large amount of fibre, which helps in our digestion. Fibre ensures that the food moves consistently in our gut and also allows for the absorption of essential nutrients.

10. Keeps us relaxed

Spinach has high amounts of zinc and magnesium, which induces a state of relaxation and calmness in us. Eating spinach at night can also help us fall asleep faster and can lead to quality and restful sleep.

Top 9 Spinach Recipes For Weight Loss

Spinach is a versatile food item and is also super affordable. This means you can easily use it for different recipes at home. Below are some great ways to add spinach to your diet:

Spinach Recipes For Weight Loss

1. Spinach salad

You can create a spinach salad by mixing spinach with other veggies like cucumbers, tomatoes, bell peppers, and carrots. You can also add grilled or chickpeas as a protein source.

2. Spinach smoothie

Add frozen or chilled spinach with other fruits like bananas, mangoes, or even berries to a blender. In this way, you can make a great spinach smoothie for yourself.

3. Fried spinach

Heat some oil in a pan and then stir-fry spinach with tomatoes, garlic, and even other vegetables. This helps preserve the nutrients present and also gives it a nice flavour.

4. Spinach with egg

You can give a green twist to your regular scrambled eggs and try adding some spinach to them. The spinach will add both flavour and colour to your eggs.

5. Soups and stews

Add spinach to your regular soups and stews for a boost of nutrients and vitamins. Add spinach at the end to retain its colour and flavour.

6. Wraps and sandwiches

You can also add spinach to rolls, wraps, and sandwiches for a healthy spin. Spinach makes your wraps and sandwiches crunchy and also acts as a base for holding the sauces.

7. Pasta and noodles

You can add boiled spinach to your pasta and even noodles. Chop the spinach into smaller pieces and sprinkle them on the pasta or noodles of your choice.

8. Spinach chips

If you have an air fryer at home, you can make your spinach chips. Sprinkle some salt on the spinach and air fry them to enjoy their crispiness.

9. Spinach breakfast

You can make your own spinach superfood breakfast by adding spinach to your cereal, granola, seeds, nuts, and other fruits. This makes a nutritious and aesthetic breakfast option for many.

Struggling with weight loss motivation? Silky Mahajan offers key tips to keep you focused and on track. Don’t lose sight of your goals

Frequently Asked Questions

1. Can spinach help me lose belly fat?


Spinach can be a great addition to your weight loss diet. A bowl of spinach is low in calories and also contains a substantial amount of fibre that keeps you full for a long time.

Also, some studies have shown that spinach can improve our metabolic rate, which means more calories get burnt off.

2. Can I eat raw spinach to lose weight?


Certainly! You can eat raw spinach, but remember to wash the spinach thoroughly before. Eating spinach raw will retain all the essential nutrients, minerals, vitamins, and fibre.

3. What are the advantages of spinach for weight loss?


Spinach may just be your go-to food when it comes to weight loss. Packed full of essential vitamins and nutrients while being low in calories, as well as having plenty of satiating fibre to keep us feeling full for extended periods, spinach is an ideal food choice for weight loss.

4. How can I use spinach for weight loss?


There are various ways spinach can help with weight loss. As an extremely versatile food item, spinach can be added to salads, smoothies, omelettes, stews, soups, or even consumed raw.

With its mild taste and versatile use in many different dishes, spinach has numerous health benefits that may contribute to weight loss.