Let’s agree—menopause is no joke. After decades of dealing with a regular period and the cramps, mood swings, and pain that come with it, people with uteruses also have to endure the hot flashes, irritability, lack of sleep, and even the potential depression that comes with menopause.

This event, which marks your body’s final menstrual period and usually occurs between the ages of 45 and 55, causes a significant change in people’s hormones. Because of this, it can easily lead to weight gain and/or a more difficult time losing weight. Not only that but the time before menopause, known as perimenopause, is also known to contribute to unwanted weight gain as well.

To help with this experience, Mary Claire Haver, MD created the Galveston Diet for those who want to stop weight gain before menopause. This diet is a way of eating that includes plenty of whole foods and is focused on reducing inflammation.

Read on to learn more about how this eating pattern may help prevent weight gain before menopause, and for more healthy eating tips check out The #1 Best Supplement for Women Over 50.

What is the Galveston Diet?

The main purpose of the Galveston Diet is to help people in perimenopause manage their weight and avoid the common occurrence of weight gain associated with this stage. But more than just focusing on weight management, the Galveston Diet is also intended to help regulate hormones and improve symptoms associated with menopause.

The diet is structured around three pillars: anti-inflammatory foods, intermittent fasting, and what is known as a “fuel refocus,” which means limiting your consumption of refined carbs and focusing more on nutrient-dense carbohydrates.

“This diet encourages eating foods low in carbohydrates, lean protein, healthy fats, and a select group of low starch produce,” says Trista Best, MPH, RD, LD at Balance One Supplements, “as well as integrating three supplements: vitamin D, fiber, and omega-3 fatty acids.”

Aside from the element of intermittent fasting, this eating pattern most closely resembles the popular Mediterranean Diet, which pulls inspiration from places like Italy, Greece, Spain, and France.

How the Galveston Diet may help you avoid weight gain.

This is a fairly new diet, so there isn’t much research to be found on it. To learn more about the possible benefits, we asked a few of our expert dietitians to weigh in.

Overall, dietitians agree that eating anti-inflammatory foods is a good step towards preventing weight gain before menopause.

“Data shows a link between chronic inflammation and weight gain, so eating anti-inflammatory foods is a great practice when trying to avoid weight gain, regardless of which stage of the life cycle you are in,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, and registered dietitian on our medical expert board.

The “fuel refocus” part of the diet—eating more whole foods and limiting your consumption of processed foods—can also help you manage your weight at this life stage.

“Limiting foods that are pro-inflammatory, which includes many ultra-processed foods, can help people manage their inflammation and potentially help them lose weight” says Manaker.

RELATED: 4 Best Eating Habits to Reduce Inflammation and Slow Aging

The intermittent fasting pillar of the diet may not be for you.

While eating anti-inflammatory foods and limiting your consumption of pro-inflammatory foods is helpful to most, some dietitians warn that intermittent fasting isn’t for everyone.6254a4d1642c605c54bf1cab17d50f1e

“To be honest, there is nothing magical about intermittent fasting that will promote health and weight loss in this population so I’d skip that part,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board. “Limiting late-night eating is a great idea, but limiting your eating window can possibly set you up for a cycle of restriction and then overeating.”

Should you try the Galveston Diet?

Most information you can find about the diet is from books and online subscription resources. For specific information about the diet, you can purchase Dr. Haver’s book, The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms.

For more structured guidance, you can access the official Galveston Diet program online, which is offered in three levels: signature ($59), Gold ($99), and Platinum ($229), each with varying degrees of information provided.

While there is some research that supports the Galveston Diet’s method of preventing weight gain before menopause, because the diet is relatively new there is currently no concrete evidence besides customer testimonials to verify its success. Our dietitians are supportive of two of the three pillars—eating anti-inflammatory foods and the “fuel refocus”—but do not recommend intermittent fasting.

If you want to learn more, talk with your doctor or dietitian about how something like the Galveston Diet may affect you and your health goals.

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Fat burning plays a major role in any individual’s weight loss aspirations. While there are several fat burners one can turn to in order to achieve these goals, it is advised that they stick to natural sources. We discuss all you need to know about fat burners below.

Natural Fat Burners

However enticing it may seem, rapid fat burning is not healthy. It not only has several physical side effects but can affect a person mentally as well.

Data shows that people are likely to gain back the weight they lose through fast fat-burning techniques or food. This can affect one’s morale and esteem in more ways than one. The physical side effects of artificial fat burning will be later discussed in the article.

Let’s face it! Fat burning is a gradual and time involving process. Nonetheless, we can expedite it. The first way, of course, is exercising. There are a number of exercises that can speed up the process and help you get rid of your body fat faster.

The second is food. Yes, you read it right, adding a few items to your diet can help you shed a few inches. Furthermore, these natural means are more likely to last and even affect your overall health in a positive way. Read more to find out!

Fat Burning Foods

1. Apples

Nutritional value of a medium-sized apple (100 grams)

• Calories – 95
• Fiber – 4grams
• Carbohydrates – 25grams
• Protein – 0.3 grams
• Sugar – 10.4 grams
• Fat – 0.2 grams
• Vitamin C – 14 per cent of the RDI (Reference Daily Intake)
• Vitamin K – 5 per cent of the RDI
• Potassium – 6 per cent of the RDI
• Water – 86 per cent

Apples contain flavonoids, a natural chemical responsible for burning fat. According to a study published in 2017, researchers found a correlation between flavonoid intake and lower waist circumference and body mass index. Furthermore, apples are rich in a particular type of fibre called pectin that breaks down slowly and thus acts as a hunger suppressant. 

2. Brown rice

Nutritional value of 100 grams of brown rice

• Calories- 88 Kcal
• Carbs: 18.4 g
• Fibre: 0.8 g
• Fat: 0.7 g
• Protein: 1.9 g

If you’re a rice lover and it’s a part of your daily meal, you should consider having brown rice over the white one since it has less carb content, is low in calories and is enriched with essential nutrients like iron and potassium.

A study conducted by The American Journal of Clinical Nutrition in 2017 revealed that those who consumed a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains. Furthermore, the manganese present in brown rice helps convert macronutrients present in the grain into energy. Thus having brown rice keeps you energetic and you lose a few additional calories.

3. Green Chilli

Nutritional Facts Per 100 grams

If you like spicing up your food with chillies, continue to do so. According to research done by Central Food Technological Research Institute India, chillies contain capsaicin- a chemical component that gives it the ‘hot’ factor and has fat-reducing properties.

According to the research, capsaicin increases the production and effect of obestatin- an appetite control hormone. As a result, you avoid overeating. Furthermore, chilli boost metabolism and thus helps the body burn excess fat.

4. Black Coffee

Nutritional value of an 8-ounce cup of black coffee:

• Fat – 0%
• Cholesterol – 0%
• Sodium – 0%
• Carbohydrates – 0%
• Sugar – 0%
• Potassium – 4%

Black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.

Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.

If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk, or any other added flavour. 

However, excessive coffee intake can mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.

5. Eggs

Nutritional value of one hard-boiled egg

• Calories – 77
• Protein – 6.3 grams 
• Total fat – 5.3 grams 
• Cholesterol – 187 milligrams 
• Sodium – 62 milligrams 
• Carbohydrates – 0.6 gram 
• Sugar – 1 gram 

Vitamins and Minerals (as per Recommended Daily Allowances) in a large boiled egg:

• Vitamin A – 6% of the RDA
• Folate – 5% of RDA
• Vitamin B5- 7% of RDA 
• Vitamin B12- 15% of RDA 
• Phosphorous – 9% of RDA 
• Selenium – 22% of RDA

Eggs are a crucial part of several popular diets, as it is full of nutrients. The best part about it is that they are excellent fat-burning foods. When you add eggs to your meal, you feel full for a couple of hours.

As a result, you consume a lower amount of calories, which in turn helps reduce body fat. Eggs contain protein, which is responsible for enhancing your metabolic rate. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

6. Fatty fish

Fish is a great source of heart-healthy lean protein. Fish like Mackerel and sardines have high amounts of omega-3 fatty acids. These nutrients aid in eliminating body fat, helping you lose weight faster.

The presence of high-quality protein makes you feel full for longer periods. Also, it improves your metabolic rate, which helps digest carbs and fat quickly.

Furthermore, fatty fish reduces the production of cortisol, a stress hormone. Apart from mental agony, stress also causes fat build-up in the body. Thus, eating fish, not only accelerates fat burning but de-stresses you. 

Read about the best fish to eat and those to avoid and make an informed choice.

7. Green tea

Green tea is packed with nutrients and antioxidants that increase fat burning. This healthy beverage contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism.

EGCG also acts as an appetite suppressant and thus controls your calorie intake. Green Tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

However, like any other food and beverage, excess green tea consumption has potential side effects. Read our article about the Potential Side Effects of Excess Green Tea. 

8. Olive oil

Out of all oils you can consume, olive oil is the healthiest. Cooking in olive oil increases HDL cholesterol while bringing down triglycerides. As a result, your body releases GLP-1, which helps you remain full for longer periods. Also, a study published in 2018 showed an increase in fat loss when consuming extra virgin olive oil. 

Fat Burning Diet Plan

Consuming natural fat burners can be crucial to weight loss. However, it is best to follow a particular diet plan in order to achieve your weight loss goals. That said, one must consult a nutritionist before choosing to follow any meal plan.

• Start your day with a glass of lukewarm water and a teaspoon of apple cider vinegar.
• For breakfast, have a bowl of oats porridge.
• Drink 3 cups of green tea spaced out through the day.
• Eat brown rice, cabbage sabzi, and rajma curry along with a bowl of carrot tomato onion salad for lunch.
• Have a bowl of steamed sprouts chat as an evening snack.
• For dinner, eat 2 multigrain rotis along with a katori of soyabean mushroom curry and a bowl of capsicum onion salad.

While a diet plan like this may help you burn fat over time, it is ideal to follow a balanced diet with more nutrients as per your requirements. Find the best Indian Diet Plan for weight loss here.

Fat Burning Recipes

Eating the right foods are key to burning fat in the body. Try the following delicious recipes and keep your weight loss journey going.

Steamed sprouts chat

Ingredients

• Moong beans, sprouted and steamed 1 cup
• Small or medium-sized onion, finely chopped 1
• Medium-sized tomato, finely chopped 1
• Green chilli, finely chopped 1 (optional)
• Red chilli powder ¼ tsp
• Chaat masala ½ or 1 tsp (optional)
• Lemon juice 1 tsp or as required
• 1 cucumber chopped
• Few coriander leaves and lemon slices for garnishing
• Rock salt or black salt to taste

Preparation

1. Mix all the ingredients listed above, except salt and lemon juice, with sprouted beans in a bowl.
2. Season with salt, and lemon juice and garnish with lemon slices and coriander leaves just before serving.

Oats porridge

Ingredients

• Oats – one-third cup
• 1 cup water
• Half cup low-fat milk
• 1 tsp cinnamon powder
• 1 pinch salt
• Half apple, half sliced and half chopped
• 1 tsp honey
• 5 almonds, chopped

Preparation

1. In a deep pot, add oats along with water, milk, salt, and cinnamon.
2. Begin to boil the mixture and then simmer it for about 5-6 minutes with occasional stirring.
3. Add the chopped apples and cook for another couple of minutes till the oatmeal is thick and creamy, and the apples have slightly softened.
4. Remove the mixture to a serving bowl. Top it with the remaining apple slices, slivered almonds, and a drizzle of honey

Fat Burning Exercises

While consuming fat-burning foods, supplements, and fruits, you need to complement it with exercise. Given below are a handful of different movements you must practice every day:

1. Bear crawl

Although it looks like a simple exercise, it works on your entire body. 

1. You need to go down on all fours, without your knees or elbows touching the ground. 
2. Start walking forward and backwards for one minute.
3. Make sure your back is straight at all times.

2. Goblet squat

It is an exercise where you don’t place immense pressure on your back. As a result, it focuses on your thighs, which helps burn fat. 

1. Hold a kettle ball with two hands and go into the squat position. 
2. Do ten reps every minute and ensure your back is straight.

3. Jump rope

Jump rope is a high-intensity workout which will make sure you work up a sweat quickly. You need to skip over a rope for two minutes straight to start burning the fat.

4. Vertical Leg Crunch

1. Lie flat on the floor with legs extended upwards and then one knee crossed over the other.
2. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly.
3. Do 12-16 crunches in two or three sets.

5. Bicycle exercise

1. Lie on the mat or on the floor and keep your hands either behind your head or by your side just like you would for crunches. 
2. Lift both your legs off the ground and bend them at the knees. 
3. Bring the right knee close to the chest while keeping the left leg down. 
4. Take the right leg down and bring the left leg towards the chest. 
5. Alternate bending the knees as if you are using a bicycle.

6. Crunches

1. Start by lying down flat with your knees bent and your feet on the ground. 
2. Lift your hands and then place them behind the head or keep them crossed on the chest. Inhale deeply.
3. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
4. If you are a beginner, start by doing 10 crunches in every set. Each day, aim to complete two to three sets of crunches.

7.  Bird dog

1. Put your weight on your hands and toes while bending your knees to take a tabletop position. Squeeze your core to keep your spine straight.
2. Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it out.
3. Hold for a count, squeezing your core, before returning to the original position.
4. Repeat the movement with your right arm and left leg to complete 1 rep.

Artificial Fat Burner Side Effects

While artificial fat burners can help with almost immediate weight loss, you can gain back this weight just as quickly. These fluctuations in weight can be harmful to your body. In addition to that, artificial fat burners can also have the following side effects:

1. Allergies

Fat burners are commonly associated with allergies. Certain ingredients of these pills tend to create reactions inside the consumer’s body. Some of the common symptoms of these allergies are itching, stomach upsets, etc.

2. Insomnia

You could also lose sleep as an effect of fat burners pills. For example, the fat burner ephedrine is known to alter one’s regular sleep patterns. Excessive consumption of these fat burners can lead to disruption in one sleep and can have severe effects on one’s health.

3. Heart Risk

Several ingredients found in fat-burning pills are known to be harmful to the heart. Many such pills have been removed from the market due to their interference with the heart.

One such fat burner is sibutramine, which resulted in major heart damage, that led to strokes and heart attacks. Another substance called bitter orange showed side effects that can lead to heart attacks.

4. Behavioural Change

These pills are often accompanied by changes in behaviour such as eating habits. One common area is dietary patterns. People who have these pills also suffer from mood swings, anxiety, higher blood pressure etc. 

5. Other Complications

Certain ingredients in these pills can lead to emotional disturbances creating mental health issues. In certain cases, people have to deal with problems like addiction with these pills behaving like drugs.

Summary

Although many people wish to shed kilos in a shorter span of time, it is not recommended for one to do so. Quick weight loss can have several side effects that can be harmful to the body. It is ideal to aim to lose weight steadily over a longer period of time by following a balanced diet. 

Frequently Added Questions (FAQs)

Q. What foods help burn belly fat?

A: Foods such as whole grains, fibre-rich fruits and vegetables, lean meats, fatty fish, green tea, black coffee, nuts and seeds help burn belly fat faster. 

Q. What fruits and vegetables burn the most fat?

A: All fibre-rich fruits and vegetables will help in fat loss. These include pears, apples, melons, peppers, and cruciferous vegetables like cabbage, broccoli, and leafy greens.

Q. How do I lose 10 pounds in a week?

A: This is an unrealistic goal. Focus on consistent long-term weight loss of about a pound every week, with a balanced diet rich in nutrients instead of drastic weight loss by doing crash diets.

Q. How can I lose fat quickly?

A: There is no quick fix for fat loss. Fat takes a long time to deposit in the body due to a faulty lifestyle and to get rid of that, one needs to include a healthy lifestyle with a balanced diet and regular exercise to see results.

Q. Are fat burners good?

A:  Yes, natural means of fat burning like exercising and a conscious diet are great ways to stay in shape and keep yourself healthy. There are many exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc that are efficient in accelerating your fat burning process. Furthermore adding a few foods such as apples, boiled eggs, black coffee, green tea, chillies, brown rice and fatty fish improve the pathway for fat burning. 

Q. Which fat burner is best for fat loss?

A: There is no short-cut method for fat loss. Burning fat accumulated over months as a result of a sedentary lifestyle demands dedication and effort. One needs to exercise and consume healthy foods in order to burn fat. A few exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, boiled eggs, apple, chillies, brown rice and fatty fish also promote healthy fat burning. 

Q. Which is the best fat burner in India?

A: There exists no escape route for the fat-burning process. It’s a gradual and tedious process that requires commitment. A healthy diet and exercising can be your best friends to help you shed a few kgs faster though. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Are there any side effects of fat burners?

A: Yes, even though artificial fat burners promise a bypass route to fat burning there are various side effects. The almost immediately lost weight is often gained back just as quickly. These fluctuations in weight can harm the body in various ways. In addition to this, artificial fat burners can also cause disrupted sleep patterns or insomnia. Several ingredients found in fat-burning pills are known to be harmful to the heart and cause allergies like itching or stomach upset as well. These pills can also lead to emotional disturbances leading to mental health issues.

Q. How do you lose belly fat?

A: Conscious diet and exercising are great ways to lose belly fat. Including items like apples, green chillies, eggs, brown rice and fatty fish can help you burn the fat accumulated around the abdominal region faster. The same goes for the daily consumption of black coffee and green tea. Few exercises like crunches, bear crawl, goblet squat, jump rope etc. can give a push towards losing belly fat. 

Q. Is coffee a fat burner?

A: Yes, black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger. Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells. 

Q. Does apple cider vinegar burn belly fat?

A: Yes, apple cider vinegar helps burn belly fat. Adding one to two tablespoons of apple cider vinegar to your diet can reduce body weight and even regulate blood triglycerides. It even acts as an appetite suppressant and thus reduces calorie intake. 

Q. What are the safest fat burners?

A: Natural means such as lifestyle modification, mindful eating and exercising are the safest fat burners. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Which medicine is best for reducing belly fat?

A: Fat burning is a gradual process and we strongly discourage the use of medicines for it as they can have long-lasting side effects such as allergies, and heart complications and can even lead to mental health conditions. Natural means such as lifestyle modification, mindful eating and exercising are the best means to lose belly fat and lead a healthy life. 

Q. How much weight can you lose with fat burners?

A: If one stays true to their weight loss diet and exercises regularly, they can lose up to 0.5-1- kg per week. 

Q. Is green tea a fat burner?

A:  Yes, green tea is packed with nutrients and antioxidants that increase fat burning.  It contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as an appetite suppressant. Green tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Q. How can I speed up my metabolism? 

A: Few tips that will help you boost your metabolism. Cutting down on refined sugar, processed, packaged or preserved foods. Consume fibre-rich plant-based products like seeds, vegetables, and whole grains. In addition, drink sufficient water and fluids, and consume enough protein, healthy fats and fibre.  Avoid skipping meals, or following fad diets which avoid some food groups. It would make you have unnecessary cravings and put your glucose levels out of order. Exercise or any sort of physical activity for around 30 minutes a day would help regulate blood glucose and blood pressure and keep your heart healthy.  Make sure to get at least 7-8 hours of night sleep. Having an irregular sleep schedule could mess up your sugar and create problems in metabolism functioning.

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Weight gain and obesity have become a common problem worldwide. A sedentary lifestyle, busy schedule and readily available unhealthy/packaged processed foods have become significant contributors to obesity.

Furthermore, most people only focus on exercise and neglect the significance of a healthy diet in an attempt to reduce weight. However, many different types of diet present effectively help in weight loss if appropriately adopted for a short time.

Low-carb diets help lose weight. They also help combat other health issues like diabetes. The low-carb diet plan has become popular because of its productive and fast results or noticeable changes. 

Weight Loss With Low Carb Diet: Overview

When you follow a low-carb diet, the body uses the stored fat to get energy because of a lack of carbohydrates. As a result, you burn more fats. Another principle for weight loss is to stay on a calorie deficit. When you follow a low-carb diet, you consume fewer calories as well. Therefore, people often adopt this diet for weight loss.

Weight loss includes a calorie deficit diet with restriction of high carb foods like sweets, chips, bread etc. People on a low-carb diet start losing weight by the end of 2 weeks. However, these diets are effective for a short period, and you should not follow them for a long time. The keto diet is an example of a low-carb diet.

Following a low-carbohydrate diet increases ketones in our body, which breaks down fat to use as an energy source. Therefore, it significantly lowers weight but following it for an extended time will be dangerous for the body. It leads to various health problems such as cramps, bone erosion (side effect of ketosis), fatigue, disturbed menstrual cycle, constipation, anxiety, etc. 

A low-carb diet restricts the consumption of high-carb foods like sweets, pasta, and bread. In addition, it restricts high-carb fruits and vegetables. On a low-carb diet, the total carbohydrate consumption is limited to 50 to 150 grams daily. Because every gram of carbohydrate provides four calories, a daily carbohydrate intake of 200 to 500 calories is reasonable.

The remaining daily calories, thus, are derived from protein and fat sources. This diet is rich in protein, fat, and nutrient-dense veggies. It also demands avoiding carbohydrates found in grains and potatoes. Dairy foods that are specifically low fat can be excluded in the low-carb diet.

Foods to Consume

• Non-Veg: Egg, lean chicken, tuna fish, sardines, salmon, herring, etc. 
• Vegetables: Spinach, broccoli, cauliflower, cabbage, brussels sprouts, kale, zucchini, cucumber, lettuce, carrots, etc.
• Fruits: Apples, oranges, watermelon, star fruit, lemon, green apple, pears, blueberries, strawberries, etc. 
• Nuts and seeds: Almonds, walnuts, sunflower seeds, etc
• Fats and oils: Coconut oil, butter, olive oil, fish oil, etc

Foods to Avoid

• Sugar: Soft drinks, fruit juices, agave, candy, ice cream, etc., added sugar.
• Refined grains: Wheat, rice, barley and rye, bread, cereal, and pasta.
• Trans fats: Hydrogenated or partly hydrogenated oils
• Dairy products: Milk, yoghurt, cottage cheese, etc
• Highly processed foods
• Starchy vegetables: Beets, corn, white potatoes, green peas, etc. 
• Grains and legumes that contain carbohydrates.

The HealthifyMe Note

Low-carb diets are a type of fad diet; these diets result in temporary or short-term weight loss. It does assist in rapidly losing weight but also rapidly increases weight once you discontinue it. Moreover, such fad diets restrict dairy, legumes, grains, and fibre-rich foods, which deprive the body of other essential micronutrients and minerals, outweighing the advantages of a low-carb diet. In addition, a low-carb diet may cause metabolic issues, weakness, headaches, bad breath, and other health concerns. 

Few Popular Types of Low-Carb Diets

Ketogenic Diet

The ketogenic diet is rich in fat and low in carbs. A keto diet’s purpose is to limit carbs low enough, resulting in your body entering a metabolic condition known as ketosis.

As a result, the body’s insulin levels drop, producing many fatty acids from its fat reserves. Most of these fatty acids get carried to the liver, which converts them to ketones. Ketones refer to water-soluble compounds that provide your brain with energy. Consequently, the brain relies heavily on ketones rather than carbohydrates.

Some variations of this diet also limit protein intake, as excess protein can diminish the number of ketones produced. As per studies, the ketogenic diet helps lose body fat and is therefore popular among people, especially bodybuilders. In a ketogenic diet, carbs are usually restricted to less than 50 grams daily and occasionally as few as 20–30 grams. 

Atkins Diet

The Atkins diet is well-known for its low carbohydrate content. This diet is divided into stages to help you lose weight and primarily emphasises protein and fats while limiting carbohydrate intake. The Atkins diet assists in weight loss by changing current eating habits. Furthermore, it claims to be a healthy way of eating for the rest of one’s life.

As per studies, it is a considerably healthy way to lose weight, increase energy, or improve health conditions, including high blood pressure or metabolic syndrome, though more research is needed to back this.

Low-Carb Diet

A low-carb or carb-restricted diet is what it’s generally named. In comparison to a conventional Western diet, this meal plan is lower in carbohydrates and higher in protein.

Meats, fish, eggs, nuts, seeds, vegetables, fruits, and healthy fats get prioritised. Individuals should avoid high-carb foods, such as grains, dairy products high in carbs, potatoes, sugary beverages, and high-sugar junk meals.

The HealthifyMe Note

People with insulin resistance and diabetes have an increased risk of weight gain. A low-carb diet reduces weight and lowers blood glucose levels for a short time. However, in the long term, the disadvantages of a low-carb diet exceed the advantages. Adopting healthy eating habits and appropriate lifestyle behaviours is critical for justifying the weight-loss journey.

Conclusion

An effective weight management program is the keystone of healthy living. Adopting healthy eating and appropriate lifestyle behaviour is crucial for a sustainable weight-loss journey.

In addition, we need to understand the underlying essentials of eating right, the nutrients necessities, physical activity, correct lifestyle modifications, and a holistic advent to weight loss. Shortcut weight loss methods can never match a healthy and sustainable alternative.

Fad diets have gained a lot of popularity in a short period. But health experts and registered dieticians do not believe that these fad diets such as low-carb diets are beneficial in the long term. Avoid following fad diets that restrict food choices or food groups. 

A balanced diet with necessary modifications to your health goals will produce your desired results. A successful weight loss journey combines several factors, from changing your lifestyle to modifying your foods. Following highly restricted diets, ignoring carbs may give you short-term weight loss, but a healthy and consistent weight loss needs patience and time.

Frequently Asked Questions (FAQs)

Q. How much weight can you lose on a low-carb diet in a week?

A. A low-carb diet requires a strict regime and constant monitoring. It involves eating only about 50 to 150 grams of carbs a day. Provided a person adheres to a low-carb diet, one can easily lose about 10 pounds of body weight in 5 weeks, which is about 2 pounds per week.  

Q. How much weight can you lose in a month on low carb?

A. Weight reduction requires time. In many circumstances, a weekly weight loss of 1–2 pounds (0.5–1 kg) is a reasonable target. Weight loss occurs more quickly for some people than for others. It is impossible to predict because each individual is unique. However, most people lose 10 pounds or over in the first month of adopting a low-carb diet. 

Q. Can you lose weight just by eating low carbs?

A. Low carbohydrate diets with an adequate amount of protein and fats are pretty efficient for weight loss. Restricting carbohydrates reduces appetite and leads to weight reduction without having to watch calories. The amount of carbohydrates a person needs to lose weight varies based on age, gender, body shape, and degree of exercise.

Q. What happens when you cut carbs for 2 weeks?

A. A low-carb diet, such as keto or the first stage of the Atkins diet, puts the body under nutritional ketosis. By breaking down fat, the liver produces ketones, a substance when insufficient sugar is available in the body to function. This process takes around two weeks after the commencement of any low-carb diet. 

Q. Will cutting carbs reduce belly fat?

A. Low carb diets can result in rapid water weight loss, giving people speedy results. Within 1–2 days, most people notice a change on the weight scale. One cannot target a particular part of the body for fat loss. However, a low-carb diet helps shed visceral fat surrounding the belly and organs. Hence, cutting down carbs may help cut down belly fat. 

Q. How long does it take to lose 40 pounds on keto?

A. In a keto diet, weight loss depends on various factors. Moreover, most weight lost in the first few weeks is a person’s water weight. However, suppose one follows a consistent keto diet accompanied by regular exercise and quality sleep. In that case, one can expect to lose about 1-2 pounds a week, which translates to about 4-5 months to drop 40 pounds.

Q. Why am I not losing weight if I am in ketosis?

A. Ketosis does not necessarily result in weight loss. You must be in a calorie deficit for your metabolism to switch from burning food fat to burning stored body fat. One of the most common causes for people failing to lose weight while on the ketogenic diet is consuming too many carbohydrates. Carbohydrate consumption must get severely lowered to achieve ketosis, a metabolic condition wherein the body burns fat and not glucose to release energy.

Q. Why am I not losing weight when I barely eat?

A. The metabolism of a person decides the burning of calories. If a person has a higher metabolism, their body burns calories faster. The body is highly adaptive. If barely any food is consumed by a person, then the body functions in a ‘survival mode’ by reducing its metabolic rate. It means the body burns fewer calories than usual, and weight does not decrease. The best way to reduce weight is to work out regularly, and consume nutritious food, while still being in a calorie deficit.

Q. Is under 100 carbs a day low carb?

A. No fixed number of calories must be consumed to be considered ‘low carb’. The number of carbs considered ‘low carb’ also depends on the objective of such a diet. For example, if the aim is to lose weight, then consuming about 100-150 grams of carbs per day would be considered a low-carb diet relative to an average diet. However, if one wants to reach a state of ‘ketosis’, that number might have to be reduced to about 50grams to be considered low carb.

Q. How long should you stay on a low-carb diet?

A. A low-carb diet is very restrictive. Most people have long struggled with adhering to such a diet. A carb deficiency for an extended period leads to headaches, fatigue, cramps, etc. It is because the brain and tissues require a constant supply of glucose for proper brain function and tissue repair. As a result, a low-carb diet should only be followed for a short period or until you obtain the desired results.

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The world wants an easy solution when it comes to weight loss. In order to achieve the same, one must understand how to lose weight. The most common answer would be to simply lose more calories than you consume.

This would create a calorie deficit, allowing no excess calories to be stored as fat, thereby resulting in weight loss. However, you need to plan out your routine carefully in order to reduce weight. Focus on improving your lifestyle, and the results will start to show.

14 Simple Tips to Lose Weight

It is a common misconception that you need to make major changes to your daily routine to reduce weight. Simple lifestyle changes, in day-to-day life, can also help you lose weight. Follow these 14 weight loss tips to get started on your own fitness journey.

#1 Pick home cooked meals over eating out

The benefits of eating home cooked meals cannot be stressed enough. Research shows that people who eat home-cooked meals for five or more days a week tend to have longer, healthier lives than those who do not.

While we are not suggesting completely eliminating your social life, saying NO to every second opportunity to eat out will bring about a 50% reduction in the consumption of processed foods, sugars, and oil.

#2 Maintain a Food Diary

Studies have shown that awareness of what one eats helps maintain their food portions. Keeping a food diary can play a key role in ensuring this.

It helps keep track of the calories you consume, and in the process, helps you understand what you should and should not eat. A food diary can also help you plan your meals ahead, in order to maintain your calorie budget.

#3 Start your day with a heavy breakfast

Data sourced from analyzing the eating patterns of people across the globe shows that people who have power breakfast tend to lose weight faster.

When you eat breakfast, you activate the thermogenesis process and thus, stimulate your metabolism. Besides, studies have shown that eating a meal in the morning boosts your metabolism more than eating the same meal in the evening.

#4 Fill your pantry with healthy food

Having healthy food around at all times can also play a major role in weight loss. With only healthy food in your pantry, you are likely to snack on them whenever you’re hungry. This way you don’t binge on unhealthy food, and this goes a long way in preventing unnecessary weight gain.

#5 Up your physical activity with daily chores

Work on as many daily chores as possible. It can be as simple as watering plants or as intense as building your own tree house. The idea here is to use your hands and feet to engage in a physical activity that has a well-defined goal.

Doing these chores will also release endorphins that boost your mood, apart from helping you burn calories.

#6 Load up on healthy snacks before a party

The food you eat at parties, along with the alcohol you drink, can be a major cause for weight gain. The combination of oily food and alcoholic or sugary beverages is known to be unhealthy.

Having a healthy salad before attending a party can help you feel full faster, preventing you from snacking on unhealthy food once you’re there. This reduces your calorie intake, and in turn, helps you lose weight.

#7 Smaller plates lead to smaller meals

Psychologically, you feel like the food consumed is less if you have eaten from a large plate. Trick your mind into feeling full by eating from a smaller plate, and reduce the possibility of overeating.

#8 Take the stairs instead of the elevator

While taking the elevator may seem a lot easier to do than the stairs, it is not healthier. Start with just one or two floors and then eventually move on to climbing the whole flight of stairs. This way you can burn calories on your way to work, or at home, on a daily basis.

#9 Say ‘No’ to late night TV

Watching TV late at night delays your sleep and activates brain cells, thus, causing hunger pangs in the middle of the night. Cutting down on late night TV can help prevent this. In addition to that, lack of sleep can indirectly lead to further weight gain.

#10 Drink more water

People tend to mistake their thirst for hunger, thus, making them eat a lot more than necessary. Staying hydrated throughout the day can help in this case. The next time you think you’re hungry, ask yourself if you are thirsty first, and then decide if you want to eat food or whether a glass of water will suffice.

#11 Eat your meals slowly

It takes your stomach about 20 minutes to signal to the brain that it is full. If you gobble up your food faster than that, you may end up eating twice as much as your stomach’s capacity. Chewing your food slowly will help reduce the amount of food you eat, and ultimately result in weight loss.

#12 Eat more fruits

While they are low in calories, fruits are rich in vitamins, fiber and several other nutrients, making them the perfect foods for weight loss. The higher fiber content makes you feel full faster, and keeps you from overeating. Thus, fruits are generally associated with natural weight loss. Snack on fruit in between meals, and see the wonders they can do.

#13 Increase your protein intake

Look to include a good quality protein source in every meal. This will help in building stamina, strengthening your body, and boosting metabolism. The right amount of protein in your meals is known to aid in weight loss as well.

#14 Cut Back on Added Sugar

According to several studies, added sugar increases the risk of obesity along with other lifestyle disorders like type 2 diabetes, and heart diseases. One easy hack to lose weight is to consume less added sugar. Reading labels of the foods you purchase is one way of doing this, since some of the so-called healthy foods also contain a good amount of sugar.

Weight Loss at Home

Although it was popularly believed that it is difficult to lose weight at home, this need not be true. The right kind of diet plan and workout routine is key here. It is said that weight loss is 80% diet and 20% exercise. The right focus on a proper meal plan can also help you lose weight at home without exercise.

1200 Calorie Diet Plan

A proper diet is key to one’s weight loss journey with or without exercise. However, following the right diet chart becomes all the more important in case one chooses to lose weight without a workout routine.

To give you a better idea of how you need to go about planning your diet, we have put together a 1200 calorie diet plan. That said, dietary needs vary from person to person. Consult a nutritionist in order to understand what kind of plan works best for you, based on your needs and health conditions.  

• Start your day early with two lukewarm glasses of lemon water at 6:00 AM. Have a tablespoon of ground flax seeds to go with the lemon water.
• Wait a couple of hours before eating breakfast. Eat a katori of vegetable poha to along with a katori of skimmed curd.
• Have a late morning snack in the form of 2 cups of diced watermelon. Fresh fruits are an essential part of any healthy diet, and can aid weight loss.
• Consume a bowl of mixed vegetable salad a few minutes before you settle for lunch.
• Have a katori of skim curd and a katori of paneer onion tomato bhurji at 2:00 PM. You can have a whole wheat roti or chapati to go with this.
• Drink a cup of tea without any sugar at around 3:30 in the evening.
• In the evening, snack on a katori of sprouted mung and chana chaat.
• Like the salad right before lunch, consume a bowl of boiled mixed vegetable salad a few minutes before dinner as well.
• For the last major meal of the day, have a whole wheat roti or chapati accompanied by two katoris of palak moong dal.
• End your day with one teacup of skimmed milk.

The key to a good weight loss diet is to ensure that your meals are balanced. While it is important to make sure you’re burning more calories than you consume, you also need to include all the nutrients you need to live a healthy life.

While this 1200 calories a day diet plan will serve you well, you can also find a diet plan that you can follow in a week here.

Easy Home Exercises for Weight Loss

A common problem among a large chunk of the working classes seems to be the inability to workout on a daily basis. The lack of time to visit a gym is the main culprit for the same.

However, one can always pick out a workout routine that does not require any gym equipment. This full-body workout is one that can be completed entirely at home without the need of any gym based equipment.

Weight Loss While Traveling

It is common for individuals to let their hair down while on vacation. In the process, they also tend to leave their healthy lifestyles behind.

While it may seem alright to take a few days off from your usual healthy routine, it could have a negative impact on your weight loss journey. Let Sr. Nutritionist, Dr. Priyanka Marakini, give you a few tips that you can follow to maintain your routine while on vacation.

Make Healthy Foods Interesting

A common problem among people that find it difficult to lose weight is the inability to follow a healthy diet. It is often looked at as monotonous or boring, especially compared to some of the unhealthy foods.

One easy way to fix this problem is by making small changes to the healthy foods you consumed, in order to make them more ‘fun’. HealthifyMe Sr. Nutritionist, Alpa Momaya, has 5 tips to make your healthy meals interesting.

A weight loss journey may not be as straightforward as it seems in theory. Lifestyle changes contribute greatly to achieving the results one desires. That said, it is ideal to aim to lose weight naturally without using supplements.

Following the 14 simple tips that we have put together would make a major difference in getting you started. Put your best foot forward, and begin your fitness journey today.

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When it comes to losing weight, there are various options regarding meal plans and eating habits that are safe for your overall health and also offer the kind of results that will help you reach your goals.

However, some are more effective than others. Indeed, according to new research, your best bet might be to opt for a vegan diet that doesn’t focus on restricting calories but does include a fair share of legumes.

A study by the Physicians Committee for Responsible Medicine that was recently published in the Journal of the Academy of Nutrition and Dietetics involved 244 participants who were all considered to be overweight. While some kept to their normal diets, others were asked to switch over to a low-fat vegan diet that didn’t require restricting calories.

After four months, those who stuck with a vegan diet dropped 13 pounds on average while participants who specifically consumed plenty of legumes lost weight and fat mass as well as visceral adipose tissue.

Related: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

“Our research shows that the best way to improve the quality of your health is to improve the quality of the foods you eat,” noted study co-author Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee, according to EurekAlert!. “That means avoiding animal products and eating a vegan diet rich in fruits, vegetables, grains, and beans.”

When it comes to why a vegan diet is so effective, Dana Ellis Hunnes, PhD, MPH, RD senior clinical dietitian at UCLA medical center, assistant professor at UCLA Fielding school of public health, tells Eat This, Not That!, “It focuses (when it’s a whole food vegan diet) on unprocessed foods that are high in fiber, vitamins, minerals, plant proteins, and water content. This type of diet is very filling and satiating, so you don’t realize you’re eating fewer calories.”6254a4d1642c605c54bf1cab17d50f1e

On top of that, Hunnes says “these foods are anti-inflammatory, lower in calories, and help regulate hormones,” which “is good for health and weight loss.”

As for legumes, Hunnes explains that “they are incredibly high in fiber and protein which makes them very filling.” Beyond that, they also “raise your body temperature during digestion (the thermic effect of food), so you burn more calories to digest them.”

To find out more about how certain legumes can benefit your health, be sure to read Secret Side Effects of Eating Beans, Says Science.

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Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.

But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.

However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.

To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.

The Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

Weight Loss Diet Plan Chart – Day 1:

• After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
• Next, have a roti with dal and gajar matar sabzi for lunch.
• Follow that up with dal and lauki sabzi along with a roti for dinner.

Weight Loss Diet Plan Chart – Day 2:

• On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
• For lunch, have half a katori of methi rice along with lentil curry.
• Next, end your day with sautéed vegetables and green chutney.

Weight Loss Diet Plan Chart  – Day 3:

• Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
• In the afternoon, have sauteed vegetables along with paneer and some green chutney.
• Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.

Weight Loss Diet Plan Chart – Day 4:

• Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
• Follow that up with Moong Dal, Bhindi Sabzi, and roti.
• Complete the day’s food intake with steamed rice and palak chole.

Weight Loss Diet Plan Chart – Day 5:

• Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
• Eat a missi roti with low fat paneer curry in the afternoon.
• End the day with roti, curd and aloo baingan tamatar ki sabzi.

Weight Loss Diet Plan Chart – Day 6:

• On Day 6, have idli with sambar for breakfast
• For lunch, roti with curd and aloo baingan tamatar ki sabzi
• To end Day 6, eat green gram with roti and bhindi sabzi

Weight Loss Diet Plan Chart – Day 7:

• On the seventh day, start with besan chilla and green garlic chutney.
• Have steamed rice and palak chole for lunch.
• End the week on a healthy note with low fat paneer curry and missi roti.

Balanced Diet Plans for Weight Loss

While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:

1. Carbohydrates Diet Plan

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you.

Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control.

Brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins Diet Plan

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.

For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.

3. Fats Diet Plan

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.

For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But, you must avoid trans fats – that are found in fried snacks, completely for a balanced Indian Diet Plan.

4. Vitamins and Minerals Diet Plan

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

• Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
• Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
• Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
• Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

In conclusion to everything stated above. you don’t necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!

Diet Plan – Frequently Asked Questions (FAQs)

Q. What is the 7 Day Challenge diet?

A. The 7 Day GM Challenge diet is a popular diet plan that helps you lose 5kgs to 7kgs of weight. You can have more information about this diet, here.

Q. What is the diet chart to lose weight? 

A. You can follow healthifyMe’s carefully curated, 1200 calorie diet plan to lose weight. 

Q. Which Indian food is best for weight loss?

A. There is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, pulses, nuts, seeds, spices etc.

Q. What drink helps burn fat?

A. There are no miracle drinks to burn fat. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat.

Q. What is the most effective weight loss diet?

A. A diet which focuses on whole foods rich in nutrients is effective and sustainable if followed consistently. However, the above diet chart is highly effective to shed some kilos. 

Q. What are the 9 Rules to Lose weight?

A. Out of the many rules to lose weight, the 9 important ones are as follows – keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, sleep better.

Q. Is Indian diet healthy?

A. Indian diets are diverse and many are healthy because they include varied cereals, pulses, fruits and vegetables and less meat consumption.

Q. Is banana good for weight loss?

A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, bananas are high in calories as well so one needs to limit the portion size.

Q. What are the 5 foods you should not eat to lose weight?

A. There can be few foods that you can avoid to maintain your weight like Processed Food, Junk food, Alcoholic beverages, Sugary drinks and Desserts.

Q. How can I lose 5kg in a month on an Indian diet?

A. Burning fat depends on a lot of factors that must be considered before setting up a goal. Your current Age, BMI, Gender as well as lifestyle plays a key role in the process. However, you can follow our Best Indian Diet Plan for Weight Loss article which will help you in the process. 

Q. Does jeera water reduce weight?

A. Yes, Jeera Water is known to boost metabolism and burn fat. Explore more about Jeera Water here.

Q. Can I lose 10 kg in a month? 

A. Losing 10 kgs in a month is not a healthy goal and can lead to nutritional deficiencies. Weight depends on a lot of criterions like Age, Gender, BMI, etc. Also, making some changes in your diet and lifestyle can help you lose weight. You can follow our Best Indian Diet Plan for Weight Loss to work dedicatedly towards the goal .

Q. What Indian food can I eat with type 2 diabetes?

A. You can eat foods like Brown Rice, Multigrain chapati, legumes and pulses, all leafy green vegetables etc. Consult your dietitian about the dos/don’ts before you add something to your diet plan. 

Q. What is the best Indian breakfast for diabetics type 2?  

A. Vegetable Oats or Moong Dal cheela can be one of the best Indian breakfast for type 2 diabetics. 

Q. Which diet plan is best for PCOS weight loss?

A. Learn more about PCOS weight loss diet in your article ‘How to Control PCOS with your Diet’. 

Q. Can PCOS patients reduce weight?

A. Yes, however, it can be a struggle. It is essential for you to consult a doctor before committing to a diet plan. 

Q. Does vegetarian diet promote weight loss?

A. One might think it is difficult for vegetarians to lose weight, because it is difficult for them to fulfil the protein intake. However, one might include curd, paneer and lentils in their diets. These are high-protein vegetarian foods that promote weight loss. 

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When it comes to diets that might help you lose potentially unhealthy pounds, there are certainly quite a few options. However, when it comes to the one that can result in significant and lasting weight loss, the keto diet may be your best bet, according to a new study.

In the study that was presented at the 8th International Scientific Symposium New Frontiers in Scientific Research from the PronoKal, via Medscape, patients were put on a keto diet that saw them consuming a mere 600 to 800 calories per day, which resulted in those involved both losing weight and maintaining that weight loss.

When it comes to why this low-calorie keto diet was effective, Ana Belén Crujeiras, principal investigator of the Health Research Institute of Santiago de Compostela-Galician Health Service Group of Epigenomics in Endocrinology and Nutrition and the Biomedical Research Networking Center for Obesity and Nutrition Physiopathology, explained that in order “to achieve this metabolic state (ketosis), routes that require the combustion of fats are activated, and this induces body weight loss.”6254a4d1642c605c54bf1cab17d50f1e

Crujeiras added, “Our work has shown that the very-low-calorie ketogenic diet is effective for rapid weight loss and maintenance of lost weight, as well as reducing fat mass, primarily visceral fat mass.”

Granted, “anyone who is put on a 600 to 800 calorie diet will lose weight regardless of if you are following a keto diet or a high-carb, low-fat diet,” Kimberly Duffy, RDN, LD, CPT, tells Eat This, Not That!.

Duffy adds that ‘the problem comes in maintaining the weight loss long term,” saying that “the keto diet is one which cannot be sustained and when a person goes off the diet, weight regain can be quite rapid.”

Beyond that, Duffy notes that “extreme restriction and guilt around food choices leads to binge eating and a dysfunctional relationship with food.”

“As a dietitian, I don’t recommend a low-calorie diet to anyone,” Duffy adds, noting that she prefers to teach her clients to make “small changes which can become lifelong habits.”

To find out more about the best and safest ways to lose weight and keep it off, be sure to read Eating Habits for Weight Loss That Experts Say Actually Work.

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When focusing on weight loss, there are so many diets and habits to help you reach your goals. However, with all the types of diets and foods, how do you know what’s the right option for you? You’re then trying all these different methods because you hear about celebrity weight loss, or a new trend or popular diet. It seems like finding a way to lose weight is overwhelming.

Well now there’s one diet you can eliminate from your options. According to a study done by the New England Journal of Medicine, the intermittent fasting diet does not actually work. In fact, it is no more effective than simply just counting your calories.

In the study, researchers randomly assigned 139 patients with obesity to a time-restricted eating schedule, also known as intermittent fasting, as well as calorie restrictions. The group with a restricted eating schedule was allowed to only eat between 8 a.m. and 4 p.m. The other group just had a daily calorie restriction without having to eat during a given time frame. For 12 months, both groups had to follow a calorie-restricted diet that consisted of 1,500 to 1,800 calories per day for men and 1,200 to 1,500 calories per day for women.

118 of the 139 participants completed the 12-month follow-up visit. The average weight loss in the time-restriction group was 8.0 kg, and 6.3 kg for the daily-calorie-restriction group. Results of analyses also took waist circumferences, BMI, body fat, body lean mass, blood pressure, and metabolic risk factors into consideration.

This showed that among patients with obesity, a regimen of time-restricted eating was not more beneficial with regard to loss of body weight, body fat, or metabolic risk factors than daily calorie restriction.

In addition, there were no substantial differences between the groups in the number of unexpected medical problems that happened during the study.

This study backs up previous research from JAMA Internal Medicine. In a very similar study, researchers conducted a randomized clinical trial that contained 116 adults who were overweight or obese.6254a4d1642c605c54bf1cab17d50f1e

The researchers concluded that time-restricted eating was associated with a very little weight decrease of 1.17%.  This was not significantly different from the decrease in the control group, who lost 0.75%. This showed that time-restricted eating did not show weight loss or benefits to cardiometabolic diseases– a spectrum of conditions ranging from insulin resistance to metabolic syndrome and pre-diabetes, to more severe conditions such as cardiovascular disease and type 2 diabetes.

RELATED: The Dangerous ‘Met Gala Diet’ Kim Kardashian Followed to Drop 16 Pounds.

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Diabetes is a serious and persistent health condition. Also, it affects a large segment of the population worldwide. Unhealthy dietary habits, sedentary lifestyles, stress, and obesity are the leading causes of diabetes. However, regular blood sugar monitoring, medication, and lifestyle modification reduce the associated symptoms and complications. Lifestyle modification includes a well balanced and nutritious diet, regular workouts and physical activity. A study suggests that low carbohydrates are effective in various aspects of diabetes management. 

What is a Low-Carb Diet?

When a person has diabetes, their body cannot process carbohydrates effectively. In addition, a low-carbohydrate diet must have high protein and healthy fats. Moreover, it must restrict sugar and starch contents. Anything under 100–150 grams of carbohydrates per day is considered a low-carb diet. However, if you want to get into ketosis, the carb levels should be less than 50 grams per day. 

Fruits, vegetables, lean protein, seafood, good fat, and whole grains make good low-carb diets. Also, you can take low-fat dairy products in moderation. It includes milk, greek yoghurt, cheese and likewise. In addition, they are a good source of protein and calcium. Both of which are essential for both diabetes and overall health.

A low-carb diet is a preferred choice for weight management. However, the health benefits are countless. One of the significant benefits is in preventing and managing diabetes. It is due to the nutrient value in low carb dietary contents. The rationale is simple. The fewer carbs you eat, the less your blood sugar level will spike.

Why Low Carb Diet for Diabetes?

Excessive carbohydrates are harmful, especially for diabetes. It spikes your blood sugar. In a healthy condition, your body breaks down carbohydrates into glucose. Also, this is because insulin initiates the cell to absorb it for cell functions. However, in diabetes, insulin deficiency or resistance prevents the cell from absorbing it. Thus, it results in the accumulation of glucose, raising blood glucose levels. 

People with diabetes are often overweight or obese. Obesity also leads to diabetes, cardiac diseases and associated complications. So it is a double-edged sword. A healthy weight loss with specific lifestyle changes helps regulate the blood glucose level to a large extent. 

It includes regulating blood glucose levels and weight loss. Additionally, it also helps in reducing the dose of anti-diabetic drugs. Moreover, it improves the overall health of the patients. Drastic improvements occur in people when the carb intake is 20 grams per day. However, there is no magic number. One can decide on an optimal level of carbs depending on the individual response to carbs. Therefore, you should consult a nutritionist to find out what works for you. In addition, you should measure blood sugar levels before and after a meal. As long as the blood sugar levels are below 140 mg/ DL, the carb levels are ok for you. Also, the kind of carbs plays an essential role. Vegetables, nuts and seeds are good examples of high-fibre carbs that help manage blood sugar levels in diabetes-friendly meal plans. 

Importance of Carbohydrate

Carbohydrates are essential nutrients. It is one of the vital nutrients like protein and fat. The carbohydrates break down to glucose. The cells absorb them and use them as a source of energy. Additionally, the excess carbohydrates get stored in your muscles and liver.

Apart from energy sources, they are necessary for various functions. It includes bowel movements, digestion and likewise. Therefore a complete elimination of carbohydrates can have adverse reactions. It may result in malnutrition, electrolyte imbalance, dehydration, constipation and furthermore. Headaches, dizziness and fatigue are other signs.

Moreover, carbohydrate restriction may result in ketosis. It is the process by which your body breaks down fat into ketones for energy. Therefore, it may not be great for people with diabetes. Dizziness, headache, and fatigue are a few signs of ketosis.

Nonetheless, you should be discrete in choosing carbohydrates. Ensure to use complex carbohydrates which are in a low carb diet. It is nothing but whole grain products instead of refined variants. Whole grains are abundant in every nutrient for overall health. They help to regulate your sugar levels. Thus a low carb diet is preferred.

Check with your healthcare provider before altering your dietary habits. A proper guideline is essential, especially when you are under medication. In addition, it helps to avoid any complications.

Benefits of Low Carb with Diabetes

A low-carb diet must contain fruits, whole grains, poultry, eggs, nuts, seeds, cheese, etc. In addition, they are dense in nutrients. Also, they contain antioxidants, dietary fibres, healthy fats, essential nutrients, etc. Each element has the potential to regulate your blood glucose levels. Additionally, it promotes overall health. Finally, a well-crafted low carb diet helps boost your immunity, thus preventing you from multiple diseases and complications.

Read through to learn how a low carb diet helps manage diabetes.

Weight Loss

Obesity and being overweight can lead to Diabetes. A study states that a low carb diet effectively manages weight loss and obesity. Low-carb diets containing dense dietary fibres make you fuller for a more extended period. As a result, it prevents overeating. Moreover, low carb foods are excellent sources of potassium levels. Therefore, it regulates the fluid content in your body. Accumulation of fluid contributes to weight gain.

Reduces Triglycerides

People with diabetes are prone to the risk of elevated levels of triglycerides. It is because if you eat excess carbohydrates, it converts to fat. Research finds that a high carbohydrate diet can lead to high triglyceride levels. They are unhealthy fats or bad cholesterol that accumulate in your blood. It blocks blood circulation resulting in blood pressure and blood clot. Thus it can trigger cardiac diseases. In the case of diabetes, it is pretty common.

Low-carb diets must contain dietary fibres as they bind with unhealthy fats and get eliminated from the blood. Additionally, the healthy fats in a low carb diet increase HDL, preventing heart diseases.

Boosts Good Cholesterol

Look for foods that are good sources of omega-3 fatty acids. It helps to increase the good cholesterol HDL. But, on the other hand, it helps reduce the low-density lipoproteins LDL or harmful cholesterol. LDL is associated with heart diseases. Moreover, the risk factor for cardiac diseases is high in diabetes patients.

Reduces Blood Glucose Levels

Low carb diet rich in dietary fibres helps control your blood sugar significantly. Also, the fibre does not spike your glucose level. As a result, it initiates the body to synthesise more insulin. Thus a low carb diet stabilises blood glucose levels.

Moreover, a low carb diet must contain reasonable amounts of protein. Also, recent research shows that they have the properties to promote insulin synthesis. It results in the elimination of glucose from the blood. Thus proteins help in stabilising blood glucose.

Low Carbohydrate Foods for Diabetes

The success of a diet depends on your understanding of the keyword. For example, you may be eating very few carbs, but you are eating the wrong ones. For example, white bread, white pasta or white rice and sugar-laden cookies and pastries can harm you. Therefore, refrain from refined food products. They are devoid of any healthy nutrients. 

Focus on the following foods which will help you manage diabetes better:

Vegetables

Please remember a simple thumb rule. Most vegetables that grow above the ground have low carbohydrates. Leafy vegetables, cauliflowers, tomatoes and Brussels sprouts are a few among them. Moreover, they have antioxidants that neutralise the radical cell injury, which induces diabetes. Additionally, most vegetables have a low glycemic index. That means they do not spike your glucose levels after eating.

Leafy green vegetables contain lutein. It is an essential nutrient for your eyes and vital for diabetes due to the higher risk for Diabetic neuropathy. It is a complication of diabetes that may result in blindness.

Fruits

Include fruits that have low carbohydrates. Apple, citrus fruits, and berries fall under this bracket. Moreover, they contain natural sugars. Fructose and sucrose don’t harm you like refined sugar. Moreover, most fruits are rich in potassium, an essential element that enhances insulin synthesis. As a result, potassium deficiency results in less insulin and high blood sugar. Additionally, dietary fibres prevent weight gain. All these factors help regulate blood sugar.

Low-Fat Dairy Products

A study states that low fat helps reduce body weight in diabetics. Moreover, dairy products are a good source of calcium. It strengthens your bones and also balances the electrolytes. Unfortunately, bone disorders and fluid imbalance occur in long term diabetes. Therefore dairy products help reduce such risks. Greek yoghurt, milk, and low-fat cheese have low carb options with healthy fats and proteins. Moreover, it has a low glycemic index.

Seafood

Seafood is high in protein, omega-3 fatty acids and low in carbohydrates. They are healthy fats that neutralise bad cholesterol. For example, Salmon, Prawns, Sardines, and Tuna are low carb seafood options. Also, cholesterol is a significant cause of heart disease. People with diabetes are at a high risk of cardiac disease. It is a complication of long term diabetes.

Please include fatty fish to prevent such complications. Moreover, seafood is a good source of protein. It inhibits the hunger hormone ghrelin and prevents hunger pangs. Thus it helps you control body weight also.

Dietary Fibre

Dietary fibres help to control diabetes in multiple ways. First, it keeps you full and helps maintain optimum body weight. In addition, they also help control cholesterol. Finally, it prevents you from the risks of cardiac diseases and stroke.

Nuts

Nuts are low in carbohydrates and high in healthy fats. Moreover, it also contains magnesium. A  study states it helps to regulate blood sugar levels. Moreover, the rich dietary fibre helps control body weight and cholesterol levels. Additionally, the antioxidants prevent multiple complications of diabetes. It includes cardiac diseases, obesity, blood pressure, neuropathy, etc. Almonds, walnuts, and peanuts are good to go in low carb diets.

Berries

Berries are superfoods for diabetes for various reasons:

• First, they have a low glycemic index.
• The low sugar alongside dense dietary fibres makes it suitable for a diabetic diet.
• It contains an antioxidant, polyphenols, that significantly lowers fat cell formation.

Some of the best berries to eat are Blueberries, Blackberries and Strawberries.

Flaxseeds

Flaxseeds are potent food for diabetes individuals. However, they contain lignan, a compound that regulates your blood sugar. Moreover, they also contain dense dietary fibres and multiple nutrients. Therefore, they are effective in delaying the progression of diabetes.

Low Carb and Keto Diet

Low carb diet emphasises less than 130 grams of carbs regularly. However, carbohydrate consumption drastically reduces to 20 to 50 grams per day in a keto diet. As a result, this diet plan helps rapid weight loss through fat burning.

A study states that the role of the keto diet in diabetes management is debatable. Both low carb and Keto diets emphasise weight loss. They offer other health benefits also.

Please check with your healthcare provider before altering your dietary habits. A proper guideline is essential, especially when you are under medication. In addition, it helps to avoid any complications. 

Recipes for Low Carb Eating with Diabetes

As you see the benefits of a low-carb diet, we will share a few easy and healthy recipes. These ingredients have vital nutrients which help you regulate diabetes. Moreover, the ingredients have a low glycemic index. Therefore, it ensures that your glucose levels do not rise after eating it.

Mix Vegetable Soup

• Serves: 2
• Calories: 124 per serving
• Cooking Time: 10 minutes
• 1 cup: 250ml

Ingredients

• Cauliflower: 1 cup
• Chopped Onion: ½ cup
• Chopped capsicum: ½ cup
• Crushed Flax Seeds: 1 tsp
• Crushed pepper: 1 tsp
• French beans: ¼ cup
• Low Fat Paneer: ¼ cup diced 
• Grated garlic: ½ tsp
• Olive oil: 1 tsp
• Water or vegetable broth: 2 cups
• Lime juice: 1 tsp

Directions

• Add oil to a heated pan on low flame 
• Now, put garlic and saute for two minutes
• Add cauliflower, capsicum, onion and french beans
• Saute them and then add salt
• Cook covered for a minute
• Add vegetable broth or water
• Cover and cook for another 2-3 minutes or until cooked
• Add flaxseeds, paneer and cook for a minute
• Next, crackle some pepper powder
• Add lime juice just before serving
• Serve

Vegetable Salad

• Preparation Time: 5 minutes
• Serves: 2
• Calories: 120 per serving
• 1cup: 250 ml

Ingredients

• Cooked chopped mushroom-½ cup
• Cooked green peas-½ cup
• Chopped Capsicum-½ cup
• Sliced tomatoes-¼ cup
• Sliced lettuce or broccoli-¼ cup
• Chopped berries-1 tablespoon
• Crushed almonds-1 tablespoon
• Crushed pepper-½ teaspoon
• Oregano-¼ teaspoon
• Salt -¼ teaspoon
• Lemon juice-½ teaspoon

Preparation

• Mix all the ingredients and serve

Preventive Measures for Diabetes

Diabetes Type 2 is primarily a lifestyle disorder. However, you can prevent it to a large extent. Here are a few measures to prevent or reduce the risk of diabetes.

Stress Management

The stress hormone cortisol is released into your blood when you are stressed. A study says that stress interrupts insulin function. It increases the blood glucose levels in your body. Exercises, morning walks, and relaxation techniques likewise help to relieve stress.

Prevent Obesity

Obesity results in inflammation. Certain studies show unhealthy fats make your body resistant to insulin. That means your body cells are resistant to absorbing glucose. Insulin functions to transfer glucose to cells, thus causing an increase in glucose levels.

Unhealthy fats cause fat accumulation and blood clots along blood vessels. It results in blood pressure, cholesterol, cardiac diseases and much more. Therefore, an optimum body weight helps reduce the risk of diabetes along with its associated complications.

Quit Smoking and Alcohol

A study states that smoking is one of the causes of diabetes. Cigarettes contain nicotine. It affects your cells and results in inflammation. In addition, it restricts your body from responding to insulin, resulting in high blood sugar levels.

Research finds that alcohol increases the risk factor for diabetes. It damages the pancreatic cells and affects the synthesis of insulin. Therefore, it results in abnormal blood sugar levels.

Don’t Lead a Sedentary Lifestyle.

Physical inactivity results in weight gain and obesity and can trigger diabetes, blood pressure, cardiac diseases, etc. According to a study, exercise helps essentially in preventing such disorders. In addition, regular exercises strengthen your immunity and prevent various conditions. 

Possible Side Effects of a Low-Carb Diet

A low carb diet has multiple benefits in diabetes management. Nonetheless, you cannot rule out its side effects. It occurs as a result of the sudden drop in carbohydrate quantity. Also, it includes constipation, muscle cramps, headache, dizziness and more. It may also affect your various systems in the long term due to nutritional deficiency.

If you are on any medication, ensure to alter your doses accordingly. Otherwise, it may result in a sudden drop in glucose levels resulting in hypoglycemia. Therefore seek a medical opinion before you opt for a low carb diet.

The Bottom Line

A low-carb diet contains a relatively lesser amount of carbohydrates with healthy fats and protein. It includes foods with low glycemic index and glyemic load such as whole grains, low G.I. fruits, vegetables, poultry, eggs, seafood and likewise. In addition, you must restrict sweets, refined food products, sugars etc. Moreover, along with a low carb diet, medications and physical activity are necessary to regulate diabetes.

However, a low carb diet may not be the only answer to controlling diabetes. It varies from person to person. In addition, it depends on your age, health, medical history and much more. Therefore, craft a low carb diet that works for you only. 

Frequently Asked Questions (FAQs)

Q. What happens if diabetic stops eating carbs?

A. If you stop eating carbohydrates, it can result in dehydration, electrolyte imbalances, dizziness, fatigue and other disorders. But, again, this is because they are the primary energy source for your body.  

Q. What foods are low in carbs for diabetics?

A. Fruits and vegetables grown above the ground are low in carbs. You can include whole-grain foods, beans, legumes, and seafood in a low carb diet. Low-fat dairy products are also low in carbohydrates.

Q. How many carbs a day should a diabetic have?

A. A person with diabetes can have 115-130 grams of carbohydrates a day. Therefore, it is an ideal low carb diet. It provides the necessary nutrients without spiking your glucose level.

Q. What are good carbs for type 2 diabetes?

A. Fruits, seafood, nuts, and leafy greens are good carbs for a person with diabetes. Moreover, vegetables grown above the ground are compatible with a low carb diet. Low-fat dairy products are also good carbs.

Q. How many carbs does it take to reverse diabetes?

A. A recommended quantity of 50 grams of carbs per day may help reverse diabetes. However, this is not a thumb rule. It depends on various factors like overall health, medications, age and likewise.

Q. Is cheese good for diabetics?

A. Yes, low-fat cheese is good for diabetes. It has a low glycemic index (G.I.). Therefore it does not raise your blood sugar. Moreover, it is a good source of protein and calcium. 

Q. Which foods do not spike insulin?

A. Any food with a low glycemic index does not spike sugar levels. It means that your glucose levels do not spike after eating them. It includes low G.I. fruits, leafy greens, vegetables, nuts, seafood, etc. 

Q. Can too few carbs cause high blood sugar?

A. No, a few carbs do not cause high blood sugar. However, it results in various disorders. It includes nutritional deficiency, dehydration, fatigue, dizziness and much more. Additionally, it results in ketosis. 

Q. Which carb is the healthiest?

A. Beans, and nuts are a few of the healthiest carbs. Moreover, fruits and vegetables, leafy greens are also healthy. Additionally, complex carbohydrates are the most beneficial. It is present in whole-grain food products.

Q. Can keto heal diabetes?

A. No, the keto diet may not help heal diabetes. However, it is effective in rapid weight loss. No particular diet can cure diabetes. However, some diets can help manage the symptoms and prevent blood sugar levels from surging.

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