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latest buzz Weight Management

Understanding the 30-30-30 Rule for Balanced Weight Loss

Weight loss is the primary goal and concern of thousands of individuals who are unhappy with their current body weight and want to lose weight.

This is why they turn to different types of weight loss diet plans, exercises, and food options.

However, most of the weight loss plans out there are just fads with little to no science or effectiveness behind them.

This is where a revolutionary weight loss plan comes into play – The 30-30-30 Rule.

So, what exactly is this 30-30-30 rule for weight loss? Is it really effective in losing weight? 

Well, in this blog, we have answered all your questions and provided a deeper insight into the 30-30-30 weight loss plan

So, keep reading to find out more.

Understanding the 30-30-30 Rule for Balanced Weight Loss

What is the 30-30-30 Rule For Weight Loss ?

The 30-30-30 weight loss plan refers to a structured approach to weight loss that provides individuals with a weight loss plan backed by science. It’s a simple and effective weight loss plan that is based on the fundamentals of a healthy lifestyle.

The plan involves focusing on three main components of your lifestyle through which you can achieve your weight loss goals and achieve better health.

3 main components of this weight loss plan

  • Diet
  • Exercise
  • Mindfulness

The plan involves dividing your focus into three groups of 30% for each of the following components, which are further explained in detail below.

1. Diet (30%)

Proper and healthy nutrition is essential to achieving better health and reaching your intended weight loss goals. This is why diet is the primary aspect of the 30-30-30 plan. This essentially means allocating 30% of your focus towards making healthy food choices.

You should strive to consume a diet rich in vegetables, fruits, whole grains, and lean proteins. This is also where an experienced dietitian / nutritionist can help you make healthy food choices.

Moreover, you should try to reduce your intake of sugary snacks, processed food items, and high-calorie beverages. Calorie restriction is another part of this plan, which aims to restrict calories and create a calorie deficit for weight loss.

2. Exercise (30%)

The next part of the 30-30-30 rule is targeted toward physical activity. Thus, another 30% of your focus should include planning for regular exercise. 

You can try to incorporate a mix of different types of cardio workouts, flexibility exercises, and even strength training to burn calories, build muscle, and boost metabolism effectively.

It is up to you to choose the type of exercise you want to carry out. However, one thing you should remember is that you should perform regular exercise.

3. Mindfulness (30%)

Most people overlook the connection between the mind and the body. If you have a healthy mind, then automatically you will make healthy eating habits.

This is why people who suffer from stress and anxiety often have trouble making healthy food choices. This is where mindfulness techniques should be practiced, like deep breathing, yoga, and meditation. 

Practicing mindfulness techniques will enable you to make conscious, healthy food choices, which will help manage your stress levels and also make you mindful of your eating habits, like eating in small portions and recognizing when you are full.

Benefits of the 30-30-30 Rule for Weight Loss

The 30-30-30 weight loss plan is backed by science and can offer several weight loss benefits, as mentioned below.

Benefits of the 30-30-30 Rule for Weight Loss

1. Holistic Approach

The 30-30-30 weight loss plan encompasses a holistic approach to weight loss. It addresses what you eat and how you keep your body active and healthy, both physically and mentally. This comprehensive approach increases the chances of its success.

2. Sustainable Plan

Unlike other weight loss plans that involve extreme fasting or long hours of working out, this weight loss plan promotes sustainable and achievable habits that can be maintained over a long time period.

3. Balanced Nutrition

When you embrace the 30-30-30 rule, you inculcate healthy eating habits where you eat balanced meals that comprise healthy fats, carbohydrates, and proteins. This helps your body to get the essential nutrients it needs to stay healthy and also promotes a healthy state of mind.

4. Improved Energy Levels

You get an even-handed distribution of all macronutrients when you eat a balanced diet. This helps to guide your blood sugar levels and wards off mood fluctuations and energy dips.

5. Weight Management

One of the primary benefits of the 30-30-30 rule is weight management. Through simple changes in your lifestyle, you can work your way toward achieving your desired weight goals one day at a time.

6. Reduces Risk of Diseases

Following the 30-30-30 rule includes eating a healthy diet, partaking in daily exercise, and practicing yoga or meditation. This all-around systematic approach ensures you stay active and healthy, both mentally and physically.

Final Thoughts

If you are concerned about your weight and want to make changes to your lifestyle and diet to address this issue, then the 30-30-30 weight loss plan may be ideal for you.

However, it is important to remember that not everyone may get the same results, as results may vary according to genetics, age, and overall health.

On a final note, the 30-30-30 weight loss plan provides you with a flexible and balanced approach to nutrition and fitness, considering you follow it diligently with patience and discipline.

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latest buzz Weight Management

Is Upma Good for Weight Loss? Low-Calorie Recipe Included!

We Indians are known for our simple yet nutritious breakfast ideas that provide us with ample energy and nutrients to kick-start our day. And one nutritious breakfast that is popular all over India is Upma. From North India to South India, Upma is a staple breakfast option for many families.

Now, if you are wondering whether Upma is good for weight loss, you are at the right place. Read on to find out if this wonderful and tasty breakfast option can aid in your weight loss journey.

Oh, and we also have a great low-calorie Upma recipe for you that you can try out! So, without further ado, let’s dive right in.

Upma – An Overview

Upma is made out of semolina, or sooji as it is more commonly called, and is a type of traditional Indian dish. It is versatile and can also be prepared in different ways. It can be consumed at breakfast, lunch, or even dinner.

Upma first originated in South India and is now a staple food in many parts of India. It is prepared by mixing semolina with water, spices, and different vegetables.

Some of the common vegetables used in Upma are onions, carrots, tomatoes, green beans, and even peas. The finished dish can also be garnished with chutney, yogurt, or even cilantro.

Upma – Nutritional Profile

Upma – Nutritional Profile

Now, let’s take a look at the nutritional profile of Upma.

One cup of Upma, which is approx. 155 gm contains the following:

  • Calories – 132
  • Saturated fat – 0.3g
  • Trans fat – 0.1g
  • Polyunsaturated fat – 2.4g
  • Monounsaturated fat – 0.9g
  • Sodium – 179 mg
  • Carbohydrates – 21g
  • Dietary Fiber – 2g
  • Sugar – 2.7g
  • Protein – 3.5g
  • Potassium – 191.4 mg

Thus, as you can see, Upma is low in fat and sugar. It also contains a good amount of carbs and protein. Moreover, it contains nutrients like sodium and potassium, which act as electrolytes in our body.

Is Upma Good for Weight Loss?

If your goal is to lose weight, then you should be eating fewer calories than your total body expenditure. Moreover, you should be following a weight-loss diet that includes healthy meal options that aren’t high in calories.

This is where Upma can step in and make a great addition to your weight loss diet. Upma is low in calories and can be a great option for people who are trying to lose weight.

It contains a good amount of fiber that can keep you full. This will help to curb your appetite and also prevent you from eating. Fiber will also help you regulate your metabolism and aid in healthy digestion, which further prevents constipation.

Upma also contains a healthy amount of protein, which helps to preserve muscle mass and improves body metabolism. Moreover, different recipes of Upma will help to increase the protein content when it is mixed with peas, lentils, or even nuts. 

Upma can be a great weight-loss meal. It is also a versatile food item and can be prepared in different ways. Healthy vegetables like tomatoes, onions, carrots, beans, and even spinach can be added to Upma, which further enhances its nutritional value.

Moreover, spices like coriander, turmeric, and even cumin can also be added to Upma, which can improve digestion and provide additional health benefits.

Low-calorie Upma Weight Loss Recipe

Below is a great low-calorie Upma weight loss recipe that you can easily prepare at home with just a few ingredients.

Ingredients:

  • 1 cup semolina (sooji/rava)
  • 1 tablespoon oil (preferably olive oil or any other healthy cooking oil)
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1/2 cup finely chopped onions
  • 1/4 cup finely chopped carrots
  • 1/4 cup finely chopped green beans
  • 1/4 cup green peas
  • 1/4 cup finely chopped bell peppers
  • 1/2 teaspoon grated ginger
  • 2-3 green chilies, finely chopped
  • 8-10 curry leaves
  • 1/4 teaspoon turmeric powder
  • Salt to taste
  • 3 cups water
  • Chopped coriander leaves for garnish

Instructions:

  • Dry Roast Semolina

Heat a non-stick pan over medium heat and dry roast the semolina until it turns golden brown. Keep stirring continuously to avoid burning. Once roasted, set it aside.

  • Prepare Vegetables

In the same pan, heat oil. Add mustard seeds and let them splutter, then add cumin seeds. Add chopped onions, green chilies, and grated ginger. Sauté until the onions are translucent.

  • Add Vegetables

Add chopped carrots, green beans, peas, and bell peppers. Stir-fry for 2-3 minutes until the vegetables are slightly tender.

  • Spices and Semolina

Add curry leaves, turmeric powder, and salt. Mix well. Slowly add the roasted semolina while continuously stirring to avoid lumps.

  • Cooking Upma

Pour in 3 cups of water gradually, stirring continuously to avoid lumps. Cover the pan and let it cook on low heat for 5-7 minutes or until the semolina is fully cooked and the upma has a smooth consistency.

  • Garnish and Serve

Garnish with chopped coriander leaves. Serve hot with a squeeze of lemon juice if desired.

Final Thoughts

If you are on a weight loss journey, adding Upma to your diet can be a great option. You get to reap the benefits of a low-calorie, high-fiber meal and also get the added benefits of all the green vegetables you add to it.

So, get some Upma now and get ready to indulge in a delicious, low-calorie, and nutritious weight-loss meal.

For professional nutrition guidance consult the best nutritionist in bangalore Silky Mahajan.

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latest buzz Medical Nutrition Weight Management

Papaya Shake Health Benefits for Weight Loss

papaya shake health benefits for weight loss


Discover the benefits of papaya shakes for weight loss! Learn how this tropical delight helps in reducing weight and enhancing overall health.

Papaya is a delicious and nutritious tropical fruit that is filled with Vitamin C and other antioxidants.

Named aptly as the “Fruit of the Angels” by Christopher Columbus, papaya is one of the healthiest fruits you can lay your hands on.

And what’s more, since it’s low in calories, it can be a great addition to your weight loss journey.

You can also make a delicious papaya shake at home and enjoy the goodness of this fruit, all while reaping its weight loss and health benefits.

Oh, and did we tell you that papaya contains a digestive enzyme that bids goodbye to all your digestion woes?

Read on to discover the top papaya shake benefits and find out more about this incredibly versatile fruit that can be your perfect companion in your weight loss journey.

Health benefits of papaya shake

health benefits of papaya

Papaya is packed full of fibre, protein, vitamins, and nutrients. Thus, it can be an extremely healthy fruit to have. Below, let’s look at some of the top health benefits of papaya.

Healthy routine is crucial to lead a healthy life – Silky Mahajan

1. Helps in digestion

Papaya contains a type of enzyme called papain, which helps break down proteins in your stomach. This makes it easier for you to digest food and also helps avoid gastrointestinal problems.

2. Boosts immunity

Papaya is rich in vitamin C, which helps strengthen your immune system and also protects you from illnesses.

3. Healthy skin

There are also incredible benefits of papaya shakes for the skin. Papaya has vitamin A and antioxidants which improve your skin’s appearance and texture while providing a healthy glow.

4. Improves eye health

Papaya contains vitamin A and beta-carotene, which are good for your eyes and may lower the risk of age-related eye problems.

5. Helps in weight loss

Papaya is low in calories and contains a high amount of fibre. This can manage your weight and also help you feel full for a long time.

Moving on, let’s look at the nutritional value of papaya shake and its calorie content.

Papaya shake nutrition & calorie content

paypaya nutrition & calorie count

Papaya shake can be made by removing the skin of the fruit and then cutting it into small pieces. Once done, you can place the pieces inside a blender and add a cup of water. After blending for 30 secs, your delicious papaya shake is ready.

Dietitians recommend having your papaya shake without any milk or sugar/honey to reap papaya shake benefits for weight loss. Otherwise, it can be calorie-dense and will not suit your weight loss goals.

Now, let’s look at the nutritional value of a papaya shake made with just water.

A small papaya (152 gms) contains:

  • Calories: 59
  • Carbohydrates: 15 grams
  • Fiber: 3 grams
  • Protein: 1 gram
  • Vitamin C: 157% of the RDI
  • Vitamin A: 33% of the RDI
  • Folate (Vitamin B9): 14% of the RDI
  • Potassium: 11% of the RDI

Papaya also contains a type of antioxidant called carotenoids, which imparts its distinctive orange color. 

Does papaya shake help in weight loss & burn belly fat?

Papaya shakes can be a part of your weight loss plan. However, you shouldn’t depend on it solely to lose weight, and incorporate it with a healthy and balanced meal and diet plan.

Some ways through which papaya can contribute to weight loss are:

1. Low in Calories

Papaya is low in calories, which can help you manage your overall calorie intake when you include it in your diet.

2. High in Fiber

Papaya contains fibre, which can help you feel full and satisfied. This also reduces the chances of you overeating.

3. Rich in Nutrients

It provides essential vitamins and minerals, making it a nutritious choice as part of a balanced diet while you are cutting calories.

How To Consume Papaya For Weight Loss?

Papaya can be an important addition to your weight loss plan. You can choose to have a papaya shake after a meal so that it helps with your digestion. You can also have papaya shake as a healthy snack whenever you feel hungry.

Starting your day with a papaya shake first thing in the morning can kick-start your metabolism and provide your body with the nutrients and vitamins it needs.

However, it is important to remember that you don’t add any sugar/honey or even milk to your papaya shake as they can make it calorie-dense, and contradict your weight loss efforts.

Sample Papaya homemade shake recipe

Here’s a sample homemade papaya shake recipe for you to try out.

Ingredients:

  • 1 cup ripe papaya, peeled, seeded, and cubed
  • 1/2 banana (optional, for added creaminess)
  • 1/2 teaspoon vanilla extract
  • A pinch of ground cinnamon (optional)
  • Ice cubes (optional)

Instructions:

1. Prepare the papaya

Peel the papaya, remove the seeds, and then cop it into small pieces.

2. Blend the ingredients

Place the chopped papayas, banana slices, vanilla extract, ice cubes, and a pinch of cinnamon in a blender. Blend until you get a smooth consistency.

3. Serve

Pour the papaya shake into a glass. You can garnish it with a small slice of papaya or a sprinkle of cinnamon for an extra touch.

Final Thoughts

Incorporating fruits like papaya as a part of your weight loss diet plan can be beneficial and help you see better outcomes. Moreover, this antioxidant-rich fruit will improve your overall health and keep you disease-free.

The next time you’re groccery shopping for low-cost nutritious food, be sure to select the juiciest papaya available. Your body will thank you

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latest buzz Medical Nutrition Weight Management

Top 10 Cardio Exercises for Shedding Weight & Extending Your Lifespan

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?

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latest buzz Uncategorized Weight Management

Top 16 homemade early morning drinks for weight loss with Recipes

 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.

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latest buzz Weight Management

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

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.