Category: Weight Management

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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.

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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.

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PCOD Weight Loss Diet Chart for Indians.

pcod diet chart for weight loss
pcod diet chart for weight loss

Blog Highlight : Explore our PCOD Diet Chart for Weight Loss designed for Indians. Learn to manage symptoms through diet, balance hormones, and lose weight effectively.

Over 10% of Indian women suffer from PCOD, which makes this condition a prevalent lifestyle disease. PCOD is a type of hormonal imbalance that disrupts the fertility cycle of women and also causes other health complications. 

And given the stressful work-life culture of today, PCOD is more common now than ever.

So, what exactly are the causes of PCOD? How can PCOD be detected? And can PCOD be cured through diet and lifestyle changes?

Well, in this blog, we shall discuss PCOD comprehensively and also provide you a sample one-day PCOD Diet Chart for Weight Loss For Indians.

What is PCOD?

PCOD stands for Polycystic Ovarian Disease and is a hormonal imbalance that occurs in women. It occurs in the ovary, which is the female reproductive organ responsible for regulating menstrual cycles, and also produces the female hormones estrogen and progesterone.

PCOD occurs when one ovary starts overproducing immature eggs, which then accumulate in the ovary. This causes cysts in the ovary, which leads to a hormonal imbalance. 

Women who have PCOD may have irregular or prolonged menstrual cycles and high levels of androgen, which is a male hormone and can also cause serious health complications like diabetes and heart disease.

Now that you have a fair idea of PCOD let’s look at its causes.

Causes of PCOD

The main cause of PCOD is the overproduction of eggs in the ovary, which causes cysts inside the ovary. The accumulated eggs also cause irregular menstrual cycles that lead to the release of male hormones inside the body. 

causes of psod in females

Although research still hasn’t found the exact reason behind PCOD, a number of other factors are suspected to cause it.

  • High levels of inflammation
  • Excess androgen
  • Insulin Resistance
  • Excess insulin
  • Genetic makeup
  • Obesity

There can be other causes of PCOD, like smoking, living a sedentary lifestyle and even pollution, which leads to irregularities in insulin production.

Here are 5 habits which can worsen your PSOD – Silky Mahajan.

What are the symptoms of pcod in females?

The symptoms of PCOD vary from person to person. Some women start to see symptoms around the time of their first period, while others detect it months after.

Some of the most common symptoms of PCOD are:

symptoms of pcod in females

1. Irregular periods

This is one of the most common symptoms of PCOD. Women may experience fewer than 9 menstrual cycles in a year, which can occur with gaps of 35 days or even more. This happens due to the high amount of male hormones in the body, due to which ovulation stops.

2. Hirsutism

Due to excess male hormones in the body, females start developing body and facial hair. This condition is known as hirsutism.

3. Body symptoms

Other symptoms may include acne on the face and back or even baldness.

4. Ovary cysts

PCOD can lead to the accumulation of eggs inside the ovary, which then causes them to swell in size. This causes cysts inside the ovary and hamper their normal function.

Managing PCOD through diet and lifestyle modifications

While the exact cause of PCOD is unknown, it’s believed that lifestyle modifications, including following a PCOD Diet Chart, can help manage or even prevent the condition.

Some lifestyle changes to incorporate for managing PCOD are:

1. Maintain healthy levels of body weight

When you maintain a healthy body weight, you reduce the risk of increasing your cholesterol levels, reduce your risk of getting high blood pressure and heart diseases, reduce your chances of diabetes and also maintain healthy androgen levels that play a huge role in regular ovulation and menstrual cycles.

2. Engage in regular physical activity

Engaging in physical activities like running, swimming or even working out will regulate your blood sugar levels, keep your weight under check, and also release endorphins in your body that make you feel good.

3. Diet

Diet plays a significant in managing PCOD. Most health complications occur because of the food we eat. Eating a healthy diet can play a huge role in managing your PCOD.

Now, let’s look at how diet affects PCOD in more detail.

How does diet affect your PCOD?

Studies have found that women who have PCOD have high levels of insulin in their blood. This high insulin level can lead ovaries to create male hormones like androgens and testosterone.

Insulin resistance is caused due to high body mass index, and women who are overweight are more prone to developing PCOD.

This is why a PCOD Diet Chart can play a critical role in managing your PCOD and can also help you prevent it in the first place.

Some diet options to follow for managing PCOD are

1. Foods with low GI

GI stands for Glycemic Index. Foods that have a low GI number means they are digested slowly by the body. This does not cause elevated insulin levels. 

A diet with low GI food can include legumes, whole grains, seeds, nuts, fruits, non-starchy vegetables, and other types of unprocessed food items.

2. Anti-inflammatory foods

Eating food items that fight inflammation in the body can help fight PCOD. Some anti-inflammatory foods to inculcate in your diet are leafy green vegetables, berries, fatty fish, and also extra-virgin olive oil.

Now, let’s look at some food items to eat for managing PCOD.

Foods & fruits to eat for PCOD

Diet can be a key factor when it comes to successfully managing PCOD and its symptoms. Have a look at the food items below:

food and fruits to eat during pcod

1. Fruits

Fruits contain essential vitamins, minerals, and antioxidants and can be great for our overall health, too. Some fruits that are low in GI are apples, blueberries, cherries, red grapes, blackberries, and even bananas.

2. Vegetables

Try adding green leafy vegetables to your diet, like spinach, broccoli, kale, etc. These are excellent for managing PCOD and also help in improving our skin and hair health.

3. High-fibre foods

Foods rich in fibre, like nuts, avocados, spinach, peas, and oranges, help manage your PCOD symptoms and should be a part of any essential PCOD diet.

4. Fish

Fatty fish contain omega 3s, which are good for our heart and also help regulate bad cholesterol in our body. You can have fish like sardines, tuna, salmon, and mackerel as a part of your PCOD diet.

5. Nuts

Nuts like walnuts, almonds, and pistachios contain good amounts of healthy fats that can help treat PCOD.

Now that you know what food items you can have as a part of your PCOD diet, let’s get to food items you should consider avoiding.

Foods to avoid for PCOD

Since PCOD is related to our lifestyle habits, it’s important to stick to certain dietary rules. It’s a good idea to stay away from packaged and processed foods, which aren’t good for our bodies in general.

food to avoid for pcod

1. Refined carbs

Try avoiding any sort of refined carbs like bread, pastries, cereals, pizzas, and any food item that contains white flour.

2. Sugary beverages

If you have PCOD, it is pertinent that you consume any food items high in sugar. Some sugary drinks to avoid are sports drinks, sodas, sweetened waters, and much more.

3. Processed meat

Processed meat can be harmful to your health and can also be detrimental to you if you have PCOD. Avoid all processed meat like salamis, hot dogs, sausages, and more.

1-Day PCOD Diet Chart for Weight Loss For Indians.

1 day pcod diet chart for weight loss
BreakfastMid-morning snack
1. Have a cup of oatmeal cooked with water or low-fat milk.

2. A serving of fresh fruits with low GI, like apples, bananas, or berries.

3. A portion of sprouts or 1 boiled egg.		1. Handful of almonds or walnuts.

2. Cup of green tea without sugar.
LunchAfternoon snack
1. Have 2 small whole wheat chapatis or a portion of brown rice.

2. A bowl of mixed vegetable curry (avoid using too much oil).

3. It’s recommended to have a small bowl of salad that contains lots of colorful vegetables.		1. A serving of yogurt or buttermilk.

2. Eat some carrot or cucumber sticks.

DinnerEvening Snack
1. Grilled or baked fish or chicken breast.

2. A portion of cooked quinoa or whole-wheat pasta.

3. Steamed vegetables or stir-fried vegetables with minimal oil.		1. A fruit like an orange or a pear.
Before Bed
1. Have a glass of warm turmeric low-fat milk.

This is a sample Indian diet plan for PCOD that you can try following. You will find all the food items at your local supermarket or grocery store.

Parting thoughts

PCOD is a lifestyle disease and can be controlled if you pay attention to your lifestyle and diet. You can also consult a professional nutritionist and dietitian Silky Mahajan to know more about PCOD diets and the type of food you should consume to manage your PCOD symptoms.

A nutritionist can guide you to make better informed food choices for managing your PCOD and enable you to make healthy eating habits that will be good for your general health and well-being.

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Special Nutrition Needs for Women

Special Nutrition Needs for Women
Special Nutrition Needs for Women

When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar to Male as well as Female. However, it is vital to understand that women should give particular attention to these nutrients: Folate, Calcium, Iron, Vitamin D, B12 and Magnesium.

Food sources rich in these nutrients

  1. Folate: Legumes, Eggs, Citrus fruits, Banana, Avocados, Broccoli, Leafy greens, Beets, Nuts & seeds
  2. Calcium: Dairy products, Muskmelon seeds, Makhane (Lotus Seeds), Almonds, Broccoli
  3. Iron: Green leafy vegetables, Ragi, Dates, Beetroot, Pumpkin seeds, Quinoa, Tofu, Meat, Fish
  4. Vitamin D: Exposure to sun for 15-30 min, Egg yolks, Fatty fish (e.g. Mackerel, and Salmon), Cheese, Milk, Mushroom
  5. Vitamin B12: Eggs, Fortified cereal, Milk & Dairy products, Fish (Tuna & Salmon), Vegetarians need to rely on supplementation support in case of too much deficiency
  6. Magnesium: Green leafy vegetables, Nuts & Seeds, Dark Chocolate, Avocados, Legumes and whole grains

Suggest doing blood tests once per year to understand the blood parameters and take necessary steps.

Happy Women’s Day :).

In case of any related query to nutrition or weight loss book an online appointment for diet consultation with Dt. Silky Mahajan. Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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17 Effective Ways to Lose Belly Fat For Men

Effective Ways to Lose Belly Fat thumbnail
Effective Ways to Lose Belly Fat thumbnail

Easy to gain but difficult to lose, Belly fat is one of the biggest ongoing problem in today’s world. It causes bad-looks and unappealing appearance.

Larger waistlines are linked to a higher risk of heart disease, diabetes, high blood pressure, abnormal and even cancer. Waistline above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.

17 effective lifestyle changes that will help you to lose belly fat:

  1. Try cutting down your carbs especially simple ones:
  2. Eliminate refined carbs – white bread, white rice, pasta, maida etc and also sugar and sugary drinks like soda, cola, juices, packed bars, chocolates etc.
  3. Instead include complex carbs–brown rice, whole wheat flour, quinoa, millets such as jowar, ragi, bajra, foxtail etc.
  4. Eating more healthy protein: Lean meats, fish, eggs, legumes, beans, nuts, low fat dairy and dairy products can boost your metabolism and reduce hunger levels, making it a very effective way to lose belly fat.
  5. Incorporate fiber rich foods in diet: Wholegrain cereals (e.g. wholegrain bread, whole oats, quinoa, millets, Broken wheat daliya), Fruits (e.g. Oranges, Berries, Pears, Melon), Vegetables (e.g. Brocoli, Cucumber, Carrot, Green leafy vegetables), Legumes, Nuts and Seeds.
  6. Avoid foods that contains trans fat and instead take healthy fatty acids: Unsaturated fats present in margarines, cookies, pastries, fried food have adverse effect on your health. Instead choose foods rich in omega 3 and omega 6 such as olive oil, peanut butter, nuts (almonds, pistachios, walnuts etc), seeds (Sunflower, pumpkin, chia, flax etc), sea foods, lean fish etc
  7. Eat 6 meals (3 major + 3 small) at regular intervals and drink plenty of water.
  8. Maintain the portion size and keep a track of your food intake by referring any app.
  9. Include foods that increases metabolism – Matcha green tea, lemon water – unsweetened, extra virgin coconut oil, apple cider vinegar, cinnamon powder are few examples to increase metabolism.
  10. Avoid eating junk and processed foods (pizza, burger, noodles, chips, cookies, sugary juice, cola drinks)
  11. Avoid taking alcoholAerobic exercise (like walking, running, swimming etc) has been shown to cause major reductions in belly fat.
  12. Practising exercises such as leg raise, abs exercise, crunches, sit ups, maintain climbing, planks, burpees etc are more effective to shed excess belly fat.
  13. Read the food label before buying any food products to check sugar contents, sodium, potassium, preservatives etc.
  14. Get plenty of restful sleep (6-8 hours)
  15. Reduce stress level through Yoga/Meditation
  16. Change your sedentary lifestyle – Try not to sit too much, do stretching exercises at your desk, take the stairs instead of the elevator etc
  17. Choose healthy cooking techniques such as boiling, steaming, stir-frying, sauteing, roasting, grilling instead of deep frying, high fat baking, microwaving.

In case of any related query to nutrition or weight loss book an online appointment with Dt. Silky Mahajan. Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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Healthy Snack Options to Curb the Hunger

Healthy snack options to curb the hunger thumbnail
Healthy snack options to curb the hunger thumbnail
Healthy snack options

Aim for Healthy snack options and whole foods as mentioned below. Avoid processed/junk foods and sugary drinks.

These healthy snack options are not only beneficial to curb the hunger in between major meals but also helpful in overall well-being and healthy lifestyle.

  • Replace sugary drinks with: Lemon water, Sattu drink, Butter milk, Green tea, Ragi ganji with butter milk, Coconut water
  • Replace namkeens/chips with: Puffed rice, Baked mathris, Roasted channa, Makhana
  • Try to add good salads in between meals: Corn/Sprouted salad, Puffed rice salad, Peanut salad, Mixed vegetable salad, Fruit salad, Jowar flakes,Soy flakes, Egg whites
  • Yoghurt with fruits or muesli can also be the part of the snacks
  • Whole fruit is easy to carry
  • Mixed dry fruits
  • Sandwiches (Paneer/Sprouts/Spinach/Corn + Spinach)

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

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