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Weight Loss Tips
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Weight Loss Tips For Pcos

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PCOS or polycystic ovarian syndrome is referred to a condition in which cysts develop on the ovaries. Between 4-20% of women in their reproductive phase of life may suffer from this condition. This condition is characterised by hormonal imbalances, insulin resistance, inflammation, etc. All these together can make weight loss difficult, especially for those women who also have thyroid disorders. PCOS is also the leading cause of infertility in women.

Following are some tips for losing weight with PCOS:

  1. Reducing carbohydrate intake

PCOS is often associated with insulin resistance (35% to 80% cases). In insulin resistance, the cells of the body are unable to absorb glucose from blood in normal amounts, leading to high blood sugar levels. This in turn can lead to higher conversion of sugar to fat in the body and weight gain. Reducing simple carbohydrates intake can directly lead to lowering of insulin levels, thereby reducing carb conversion to fat. At the same time, consuming a low GI (glycemic index) diet reduces insulin resistance and fat storage around the belly area.

  1. Increase protein intake

Protein intake has been shown to improve blood sugar management by giving a feeling of fullness for longer. In addition, it also helps in losing weight. But remember that total protein intake should not exceed more than 40% of total calorie intake, as very high intakes can cause increased stress on the kidneys.

  1. Include nuts and seeds

Nuts and seeds are powerhouses of healthy fats, vitamins and minerals like omega 3 fatty acids, zinc, iron, selenium, etc. Seeds like pumpkin, sesame, flax and sunflower have been shown to bring about a balance between the reproductive hormones.

  1. Reduce sugar consumption

Refined sugar, jaggery, honey all are high calorie foods with high glycemic indices and thus should be avoided. Added sugars also increase weight and insulin resistance. Research also shows that women with PCOS have higher blood sugar spikes on ingestion of sugar as compared to women without PCOS.

  1. Get physically active

Exercise has been shown to help at multiple levels; be it weight loss, improved insulin sensitivity, better hormonal health, etc. Therefore it is important to invest at least 30-40 minutes daily for exercise.

  1. Get adequate sleep

Inadequate sleep increases levels of hormones like cortisol and ghrelin, that increase the feeling of hunger. It also leads to increased inflammation in the body. Our bodies carry out repair of damaged muscles and detoxification while we are asleep. Thus getting enough sleep is an important part of not just your weight loss, but also your health journey.

If you have PCOS and would like to lose weight, or improve your fertility, and are looking for help in planning and meal prep ideas, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

Dietitian and Nutritionist in Delhi
Categories Everything

Here’S How Stress Causes Weight Gain

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The fast paced world that we live in today, where prices are sky rocketing and there’s less job security, it is difficult to stay completely stress free. With less time on our hands to cook fresh nutritious meals, we tend to rely more and more on pre-cooked foods, take aways and dine ins. This in turn leads to weight gain. With more and more people struggling with their weight and being diagnosed with various life style diseases, it is imperative to understand the relationship between stress, weight loss and weight gain.

There are various ways in which stress plays a major role in your weight gain journey:

  1. Cortisol and weight gain

Cortisol is also known as the stress or “fight and flight” hormone. Every time one is experiencing stress, the adrenal glands release cortisol. Cortisol slows down the metabolism, increases blood pressure and insulin production. Increased insulin production leads to the lowering of blood sugar, which in turn triggers a carving for fatty and sugary foods.

  1. Adrenaline

Acute stress typically leads to the production of the hormone adrenaline. Adrenaline in turn decreases one’s appetite in the short term. However, during prolonged chronic stress, the effect of adrenaline gets negated by the effect of cortisol, which urges your brain to send a signal to eat.

  1. Sleep deprivation

Stress can lead to disturbed sleep or poor quality of sleep. Sleep deprivation has been shown to affect the production of the hormone leptin, which is the satiety hormone and tells our barin to stop eating. On the other hand, insufficient sleep also increases the hormone ghrelin that is responsible for the feeling of hunger, so one may tend to overeat.

  1. Mental health

Emotional eating is a well-documented psychological term associated with eating foods to bring about a feeling of happiness without a physiological need of the body for energy. A person who is stressed and depressed is more prone to indulge in emotional eating, especially of so-called comfort foods like chocolates, chips, etc.

On the flip side, prolonged stress and depression causes feelings of lethargy, anxiety, weakness, etc; all of which make it difficult for one to eat balanced meals, exercise and low self-esteem. As a combined effect, a person tends to gain weight.

  1. Skipping meals

On stressful days it is quite easy to skip meals. Unfortunately one does not lose weight by skipping meals. This is because skipping a meal can make one so hungry later on that one tends to eat whatever is easily available in the least amount of time, for eg: fast foods, etc. If this happens repeatedly, it will lead to weight gain.

If you would like to lose weight and are looking for help in planning and meal prep ideas, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

Natural Probiotics For Children
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The Best Natural Probiotics For Children

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Probiotics are living microorganisms that when ingested have beneficial effects, especially on our gut flora. the added benefit of including these in your child’s diet is that they are also good sources of vitamins, minerals and enzymes.

Probiotics are normally found in any fermented foods. Usually we need to add certain bacterial cultures to ferment these foods, and these bacterial cultures are beneficial. Remember that these bacteria are sensitive to heat. therefore if you heat any of the following foods, you will lose the probiotic effect of them.

Sources of natural probiotics:

  1. Yogurt: always try to make yogurt at home. The cultures that are used for setting yogurt commercially, generally are different and do not provide any probiotic benefits. You can add yogurt to your child’s smoothies, use as a dip, make popsicles, etc. Remember that frozen yogurt does not have any probiotic effect.

Other good probiotics made from dairy include sour cream, buttermilk, aged or mature cheese.

  1. Tempeh: made from fermented soybeans, it has gained a lot of popularity recently. Some people and children have difficulty in developing a taste for it, but you can make it flavoursome by doing the following: Steam the blocks after chopping it in chunks. You can then marinate them in your own special mix and grill them, or add them in pasta sauce, peas, pulao, casseroles, etc.
  2. Miso: wildly used in Japan in many dishes, it is now finding use in other parts of the world. Use it to add a umami flavour to your soups, curries, dips, etc.
  3. Kefir: it is a fermented drink made from milk. A combination of lactic acid bacteria and yeasts is used for making kefir. There are many flavoured kefir drinks that are now available, but as they contain added sugar, it is better to make it at home or stick to the plain variety. you can easily find the starter culture online to make it yourself at home.
  4. Sauerkraut, kimchi: made from cabbage and some other vegetables like carrots, cucumbers, etc, they can be used in many ways:
    • add to sandwiches, salads, etc.
    • the juice from this can be added to soups and salad dressings
    • add to fruit cups for added sourness and crunch

To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

Nutritionist in Delhi
Categories Everything

7 Foods Toddlers Should Not Eat

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According to the Oxford dictionary, a toddler is defined as a young child who is just beginning to walk. babies who are 12-36 months old fall in this category. As a guideline, children in this age usually should be given 3 meals, 2-3 snacks and adequate amounts of water.

There are certain foods that should not be given to toddlers too. In this blog we will look at 7 such foods:

  1. Foods high in salt

Too much sodium is harmful for babies’ kidneys. But it is important to remember that sodium is not just present in salt, but there are many hidden sources of unnecessary sodium that you should keep in mind. Some of them are:

  • bacon
  • chips
  • packaged meals
  • pickles and chutneys
  • crackers
  • baked goods
  • processed meats like sausages
  1. Frozen ready to eat foods

More often than not, frozen foods contain high amounts of sodium. So even though they are easy and convenient, remember that they are not healthy for your toddlers and should be avoided.

  1. Sugar

Sugar in a toddlers diet is completely unnecessary. It does not provide any nutrition and is a leading cause of tooth decay, obesity and other lifestyle disorders. You must also keep in mind hidden sources of sugar like:

  • readymade sauces and dressings
  • curry pastes
  • packaged foods
  • jams and preserves
  • baked goods
  • flavoured yogurts
  • juices
  1. Whole nuts and peanuts

Young children should not be given whole nuts and peanuts simply because they pose a choking hazard. You can give these in powder form, crushed or butter form from 6 months onwards. in case of any family history of an allergy from nuts and peanuts, please consult your physician or dietitian before introducing these.

  1. Raw or lightly cooked eggs

Well cooked eggs can be given to babies from 6 months onwards. make sure that both the white and the yolk are cooked enough so they become solid. Uncooked or runny eggs are the major cause of food borne illness due to Salmonella. Eggs are also a common allergy causing foods so introduce in small quantities and watch out for any allergy type symptom.

  1. Some types of cheeses

Cheese can be introduced at 6 months as they are a good source of protein, calcium and vitamins. But there are a few precautions you need to take:

  • the cheese should be pasteurised full fat cheese like mild cheddar, cottage cheese, cream cheese
  • soft cheeses that use a mould for ageing like brie, camembert, etc should be avoided
  • ripened goat’s milk chases and blue-veined cheeses that are not pasteurised should also be avoided as they may contain listeria, a type of pathogen. eg. Roquefort
  1. Raw shellfish, high mercury fish

Raw shellfish like oysters, clams, mussels, can cause food poisoning and so should be avoided. Fish like marlin, swordfish and shark can sometimes have high mercury content that can interfere with a baby’s nervous system development, thus should be avoided.

To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

Dietitian for healthy hair
Categories Everything

Foods To Control Hairfall

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Hair play a vital role in shaping our looks and personality. Many people with thinning hair or baldness, battle low self esteem and confidence. Thus, hair health is an important part of our overall well being.

There are many factors that affect hair health. Some of them are:

  • seasonal changes
  • foods we eat
  • presence of deficiencies
  • physical activity
  • genetics

Let us look at some of the most important foods that are responsible for improving hair growth and minimising un-natural hair fall:

  1. EGGS

The two most important nutrients for hair are protein and biotin, which are abundant in eggs. Biotin is a compound that is essential for the formation of keratin, the main protein found in hair. Eggs also contain a good amount of selenium and zinc, which play an important role in healthy hair.

  1. BERRIES

Berries are a powerhouse of vitamin C. This performs three very important roles in hair health:

  • it is a powerful antioxidant and prevents the hair follicles against damage from free radicals.
  • it is responsible for the production of collagen, a type of protein that makes the hair strong and prevents breakage.
  • it also helps in iron absorption in the body. Iron is also an important mineral for hair growth and health.
  1. LEAFY GREENS

Leafy greens include dark green vegetables like spinach, rocket, collard greens, amaranth leaves, fenugreek, etc. As a group these are high in iron, vitamins A and C, and folate. All of this are important for the growth of our hair and prevent excessive hair fall.

  1. NUTS &SEEDS

Many nuts and seeds are powerhouses of Vitamin E, omega 3 fatty acids, selenium and zinc, along with other micro nutrients. Some examples include: almonds, walnuts, Brazil nuts, flax seeds, pumpkin seeds, sunflower seeds, etc. All of them provide a form of protection to our hair and improve the growth.

  1. FATTY FISH

Fish like mackerel, salmon, herring, etc are known as fatty fish and they are a great source of omega 3 fatty acids, vitamin D, selenium and protein. Research has shown that vitamin D deficiency can lead to excessive hair loss and therefore eating some amount of fatty fish in your diet is important. For vegetarians or vegans, they can get the same benefit from certain nuts and seeds like mentioned above.

  1. AVOCADOS

Avocados are a great source of vitamin E which is a strong antioxidant and prevents free radical damage. Thus it plays an important role in controlling hair fall by making the hair follicles stronger.

Remember, that the foods you eat play a major role in the health of your hair. A deficiency or inadequate intake of many vitamins and minerals can lead to excessive hair fall or affect hair growth.

To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

how-to-improve-your-digestion
Categories Everything, Other nutrition blog

How to improve your digestion? | Dr Kanupriya Khanna

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The human digestive system is responsible for providing the body with all vital vitamins, fats, carbohydrates, and amino acids that help in keeping the cells functioning. But our digestive system is very complex, even small negligence towards our digestive system can put us on the verge of having digestion problems. Some occasional digestion problems are constipation, heartburn or reflux, nausea and vomiting, bloating, etc.

So, it becomes very important to take care of our digestive system to have a healthy life. You can do it by following some precautions and making small changes in your daily lifestyle.

Tips to improve your digestion

Staying hydrated  

It is very important to maintain an adequate amount of water level in your body. Although there is no fixed quantity of water intake as it differs from one person to another, on average drinking around 2-3 liters of water, every day is recommended.

If you find it difficult to drink enough water daily, you can try other water-based options like herbal teas, coconut water and infused water. Fruits and vegetables rich in fluid like tomatoes, cucumber, watermelons, and oranges should also be consumed.

Managing Stress  

During stress, your body releases some stress hormones like corticosteroids and adrenaline which indirectly affect your digestive system. Therefore proper management of stress is very important to save yourself from digestive issues.

It can be done by:

-Doing some yoga or exercise daily.

-Doing meditation

-listening to music

– Good quality and quantity of sleep

Eating fiber-rich foods  

Consuming a high-fiber diet like vegetables, fruits, beans, nuts, and whole grains can reduce your chances of constipation. It not only helps you in improving your digestion but also helps in maintaining a healthy weight, managing cholesterol and blood sugar levels of your body.

Chewing food properly improve Digestion   

Proper chewing of food breaks down the food into smaller pieces thereby improving digestion and subsequently absorption of nutrients.

Considering lifestyle habits   

Unhealthy lifestyle habits that can affect your gut include:

-Late-night eating: Eating your meal late at night and then instantly lying down to sleep causes heartburn and reflux. Therefore it is very important to avoid eating late at night. It also leads to weight gain.

-Alcohol and smoking: If you already have digestion issues and have a habit of smoking and drinking alcohol then you should know that it may create more risk of stomach ulcers and gastrointestinal cancers.

Lactose intolerance   

Dairy products contain a natural sugar known as lactose. It is better to avoid lactose-based foods like milk and milk products if you are intolerant to it.

Limiting high-fat foods   

To improve your digestion you must limit the foods that can trouble your stomach and digestive system. Avoiding soda and deep-fried foods (French fries, chips, fritters) can be of great help.

Taking gut bacteria-friendly foods  improve digestion

Taking gut-friendly foods can also improve your digestion. These are also known as probiotics and prebiotics.

Probiotics are live bacteria that occur naturally in the food and are good for your digestion. Foods that contain probiotics naturally are Kefir, kimchi, yogurts, sauerkraut, etc.

Prebiotics are dietary fibers that allow the gut bacteria to produce nutrients for the colon cells leading to a healthier digestive system. Garlic, onions, bananas, and chicory roots are certain foods that are the source of prebiotic fiber for your body.

Spices and herbs   

Some spices and herbs can help in improving digestion by stimulating the liver and activities of certain enzymes responsible for the digestion of food in your body. You can add spices and herbs like ginger, cardamom, turmeric, fenugreek, and various others to improve your digestion.

Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Healthy-eating-with-a-busy-schedule
Categories Everything

Healthy Eating With a Busy Schedule | Dr. Kanupriya Khanna

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Healthy eating is essential for a healthy and active lifestyle, but it can be a challenge when you have a busy schedule. With work, family, and other commitments, it can be difficult to find the time to prepare nutritious meals.

Tips to make healthy eating a part of your life

•Plan ahead – One of the keys to success when it comes to eating healthy with a busy schedule is planning ahead. Make a meal plan for the week, and do your grocery shopping accordingly. Having a plan in place will help you to avoid the temptation of ordering take-out or grabbing unhealthy snacks when you’re short on time.

•Meal prep – Try preparing individual ingredients rather than completely assembled meals to maintain some variation in your meal preparation strategy. In this manner, you can combine them in various ways and maintain a sense of freshness throughout the week.

•Healthy snacks in hand – Having healthy snacks readily available can help you to avoid the temptation of junk food when you’re on the go. Keep a stock of fruit, nuts, and other healthy snacks in your office, car, or bag to munch on when you’re feeling hangry.

•Use of leftovers – When you’re pressed for time, having frozen or canned options on hand might be a lifesaver. These choices are just as nourishing and have the advantage of being less expensive and perishable.

•Time management – Make a note in your calendar or planner. Include time slots to remind yourself to have a snack or a meal if you are the type of person who loves to schedule everything on your agenda.

 

This reminder will make it easier for you to remember to eat even when you are rushing about or doing homework. After many hours of arduous work, taking a snack break will also assist you to relax and take a break.

•Use a slow cooker – Another useful appliance for those who are busy is a slow cooker. It allows you to start cooking dinner in the morning and having it ready when you get home from work because it keeps your food warm for hours (or more) after it has finished cooking. That saves so much time!

•Keep it simple – Maintain a simple, easy approach to meals, using the balanced plate concept as a nice overall dietary guideline. Aim to include portions of each food type at main meals that are roughly the size of a palm for protein-rich foods, a fist or less for starchy carbs, a few handfuls of vegetables, and a thumb for fat-rich foods. Meals may be less satisfying and nutritionally diverse if one or more of these ingredients are missing.

•Healthier choices in restaurants – Whenever you don’t have enough time to prepare a meal at home, you might be tempted to dine out. Make sure to finding and order a healthier option at the restaurant. It is simpler than you might imagine. Pick dishes that are mostly composed of veggies, healthful grains, and lean protein.

 

To make a balanced meal, think about including a variety of side dishes. Pay attention to the offered portion sizes as well. You shouldn’t feel pressured to consume the entire amount on the plate because quantities at restaurants are frequently too large for one person to consume. Consider sharing a meal with a friend, requesting a reduced serving, or putting half of the plate in a to-go box for later to prevent overeating.

•One pot wonders – Try making a one-pot dinner instead of using multiple bowls, pots, and utensils to create a meal! This simple meal method eliminates the need to plan what sides to prepare in addition to your main course because your single dish will have grains, vegetables, and protein. The oven or stove can do the majority of the job with quick prep, and cleanup is simple.

•Pack lunch – Packing your lunch is an excellent way to control what you eat, and it can save you a lot of money compared to eating out. Make sure to include plenty of fruits, veggies, and lean protein in your lunch, and try to steer clear of processed foods, sugary drinks, and high-fat snacks.

•Be flexible – Always be flexible when it comes to eating properly. Do not punish yourself if you err and choose a bad course of action. Just resume your food plan again.

Eating healthy with a busy schedule takes a little bit of planning and preparation, but it’s well worth the effort. By following these tips, you can ensure that you’re fueling your body with the nutrients it needs, even when you’re short on time.

Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

sattvic-diet
Categories Everything, Other nutrition blog

Sattvic Diet – Dr Kanupriya Khanna

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What is a sattvic diet?

Sattvic Diet – Satvik comes from the Sanskrit word “Sattva” which means pure, clean and strong energy. According to Bhagavad Gita, the food that an individual eats directly influences their thoughts, character, mental well-being and health. A Satvik food purifies the mind, removes toxins from our body, thus cleansing both the body and mind.

Fresh fruits, vegetables, sprouts, honey, ghee, nuts, grains, legumes, jaggery, unrefined sugar, turmeric, black pepper, dhania, fresh herbs, milk, and dairy products are all part of the sattvic diet. Food that is satvik calms a person down and strengthens their immune system.

Kanupriya Khanna – Best Dietician & Nutritionist 

What are the benefits of a sattvic diet?

A Sattvic diet has many advantages, including weight loss, improved digestion, and reduced brain fog.

•Heart illness – A vegetarian or vegan diet reduces the risk of dying from ischemic heart disease by 30% compared to a meat-eating diet. Diets based on plants are higher in fibre and lower in saturated fat.

•Cancer – Your risk of developing cancer is also decreased by a sattvic diet high in whole plant foods. Phytochemicals, which are abundant in fruits and vegetables, may help fight cancer. High-fibre diets can also assist you in maintaining a healthy weight, which can reduce your risk of developing certain cancers.

•Diabetes type 2 – You can lower your risk of developing type 2 diabetes by eating a plant-based diet and maintaining a healthy weight. Additionally, studies show that vegetarians are less likely than meat eaters of the same weight to develop type 2 diabetes.

•Stroke – Your risk of stroke can be decreased by eating a plant-based diet. In this context, a healthy diet means including plenty of leafy greens, beans, and whole grains while limiting the amount of sugar, refined grains, and potatoes.

•Better immunity – The primary focus of sattvic diets is on fruits and vegetables, which are the primary sources of nutrients for all life forms. Sattvic food, which gives the body all the necessary macronutrients, micronutrients, fibres, antioxidants, etc., takes care of all the little details our body needs to defend itself against illnesses, giving it innate immunity.

•Detox – The word “detox” is frequently misused today. The sattvic diet encourages a healthy detox while simultaneously nourishing the body. Your body won’t be able to absorb all the nutrition you give it until all the waste is removed.

What foods can you eat?

•Grains – barley, amaranth, bulgur, barley, millet, quinoa, wild rice, etc.

•Leafy Veggies – spinach, carrots, celery, potatoes, broccoli, kelp, lettuce, peas, cauliflower, etc.

•Fruits – apples, bananas, papaya, mangos, cherries, melons, peaches, guava, fresh fruit juices, etc.

•Nuts – walnuts, pecans, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, unsweetened coconut, flaxseed, etc.

•Dairy – high quality milk, yogurt, and cheese, such as pasture-raised products; almond milk; coconut milk; cashew milk; nut- and seed-based cheese.

•Oils – olive oil, sesame oil, red palm oil, flax oil, ghee, etc.

•Spices – coriander, basil, nutmeg, cumin, fenugreek, turmeric, ginger, etc.

•Sweeteners – honey and raw cane sugar or jaggery

•Pulses – Various kinds of pulses like moong dal, green gram etc.

If you wish to make a Sattvic diet food chart, connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Everything

Healthy fasting: the ultimate guide to eating right this Navratri

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Healthy fasting: the ultimate guide to eating right this Navratri

The auspicious festival has begun and you are all set to venture into the enchanting journey! Fasting is good for your body but you must plan your meals to stay energized whole day.

Here’s a list of foods to eat during Navratri.

● Rajgira – Amaranth grain, also known as rajgira, is high in protein, manganese, iron, and phosphorus. During the fast, it is either puffed or used as flour. Rajgira chikki is a popular sweet dish that can satisfy your sweet tooth. As a filling breakfast, try making a roti with rajgira flour or puffed amaranth porridge with nuts.

● Kuttu Atta – Kuttu atta, or buckwheat flour, is high in fibre, which aids in detoxification. Proteins, B-complex vitamins, and minerals such as phosphorus, magnesium, iron, zinc, copper, and manganese are also abundant.

Buckwheat’s fatty acids help to regulate blood glucose, blood pressure, and cholesterol. Puris are traditionally made from Kuttu flour. Make rotis out of these puris by giving them a healthy twist. You can also add boiled and mashed sweet potato for binding.

● Singhara Atta – Water chestnut flour, also known as singhara atta, is made from ground water chestnuts that have been dried. Singhara ka Atta is high in minerals and vitamins. It contains vitamin B and potassium. It also has a high concentration of antioxidants. The best way to consume singhara atta is to make rotis with it. Dhoklas can also be made with singhara atta.

● Samak Chawal – Barnyard millet or Samak chawal can be used in place of rice because when cooked, it tastes almost identical to broken brown rice. It gives you energy and is high in fibre, B-complex vitamins, and minerals like iron and magnesium. It is also said to be high in phytochemicals, which aid in cholesterol reduction.

● Makhana –  lotus seeds or makhana is high in antioxidants and functions as an anti-aging food by preventing white hair, wrinkles, and premature ageing. Its high fibre content prevents constipation, aids in waste removal, and prevents the buildup of toxins. These nuts are low in fats and sodium, but high in magnesium and potassium, which aid in the management of hypertension, diabetes, palpitation, and insomnia.

● Dry fruits, nuts and seeds – Dry fruits are packed with health benefits. During fasts, almonds, pistachios, cashew nuts, and raisins are eaten. A handful of nuts can be eaten as a snack or for breakfast to provide you with energy throughout the day. Add some seed powder to your milkshakes or smoothies for a more healthy and filling snack.

● Fruits & vegetables – A bowl of fresh fruits provides sumptuousness while adhering to your fasting regimen. Vegetables commonly consumed during Navratri include bottle gourd, potato, pumpkin, colocasia, yam, sweet potato, cucumber, raw plantain, carrot, raw papaya.

● Sabudana – tapioca pearls or sago or Sabudana is a high-carbohydrate food that provides a much-needed energy boost during fasts. It also has a cooling effect on the body and is easily digestible.

● Milk & dairy – During Navratri, milk and dairy provide protein, as well as vitamins and minerals.

A few essential tips for you to follow during these nine days.

Eat sattvic food

Fasting during Navratri is one way to detoxify your body. Avoid complicated, unhealthy recipes in favour of sattvic foods like fruits and healthy greens. Water-rich vegetables such as bottle gourd, pumpkin, cucumber are among the best choices. Meanwhile, snack on watermelons, bananas, or papayas. The diet will not only keep you full, but it will also help you cleanse your body from the inside out.

Hydrate yourself!

It is critical to maintain hydration. In addition to water, there is coconut water, lemon juice, and buttermilk. Although many people consume caffeine during Navratri, they replace it with green tea. During the fasting period and the scorching heat, these healthy drinks will keep your digestive system intact.

Avoid overeating

Overeating is a common mistake that people make when fasting. Avoid eating in between meals and avoid bingeing. This can have a negative impact on your health as well as lead to unhealthy weight gain. As a result, consume small portions throughout the day, such as fruits, nuts, and healthy snacks like makhana, to avoid overeating at mealtime.

Make a meal plan

People often take their eating habits for granted during Navratri, a 9-day fasting festival. This can cause an abrupt change in your physical health. Instead of snacking at random, try to plan your meals for the day.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Anti-acne diet: everything you need to know

Categories Everything

Intermittent Fasting: What You Need to Know 

Categories Everything Author kanupriya123 Posted on

Intermittent Fasting: What You Need to Know 

Fasting has been practiced since the dawn of time. Ancient hunter-gatherers couldn’t find anything to eat for days. As a result, humans evolved to be able to survive for extended periods without food.

In the modern era, people avoid food for hours on purpose. Scientifically, it is a good thing to give your gut a break therefore it is essential to know about intermittent fasting.

What is intermittent fasting? 

Intermittent fasting is an eating pattern that alternates between fasting and eating periods. It does not specify which foods to eat, but rather when to eat them. In this regard, it is not a diet in the traditional sense, but rather an eating pattern.

How does intermittent fasting work?

There are several approaches to intermittent fasting, but they all revolve around establishing regular eating and fasting times. For example, you could try eating only eight hours a day and fasting the rest of the time. You could also choose to eat only one meal per day two days per week.

Intermittent fasting works by extending the time between when your body has burned through the calories from your last meal and begins to burn fat.

Body types

1. Ectomorph is a body type that is described as tall and slim, with narrow shoulders and a low muscle mass percentage.

Physical characteristics:

● Leaner body
● Slightly taller than average
● Less body fat percentage
● Women will typically have narrower hips and smaller breasts
● People with an ectomorph body type usually have a faster metabolism, and therefore lose weight easily. However, they have more difficulty with putting on muscle
2. A mesomorph body type is characterized by a body that is usually leaner, with more muscles, toned arms and less body fat percentage.

Physical characteristics

● More muscular body
● Toned arms
● Leaner body
● Women will usually have a more athletic build with a small waist

In addition, people with a mesomorph body type will usually have an easier time putting on and keeping muscle. They have a faster metabolism and a lower body fat percentage. They can generally lose weight easily.

3. Endomorph body type is characterized by a body that is shorter stature with a wide frame and a higher composition of body fat.

Physical characteristics

● Shorter stature or height
● Wider or rounder frame
● Higher percentage of body fat
● Women tend to have a curvier, pear-shaped body

People with an endomorph body type can easily put on muscle mass, but have an overall slower metabolism, higher tendency for fat accumulation and more difficulty with weight loss.

Methods 

There are several ways to do intermittent fasting.

1. 12 hours a day – The guidelines are straightforward. Every day, a person must choose and follow a 12-hour fasting window.

2. Fasting for two days a week – On two non-consecutive days of the week, you consume 500-600 calories but eat normally on the other five.

3. 24 hours – This involves fasting for 24 hours once or twice a week, such as not eating from dinner one day to dinner the next.

4. 16/8 – This method entails skipping either breakfast or dinner, and limiting your daily eating period to 8 hours, such as 1-9 p.m. You fast for 16 hours in between. Endomorph people must follow 16 hours of intermittent fasting because they can quickly add muscle growth.

5. 14/10 – Mesomorphs can easily benefit from following intermittent fasting for 12-14 hours. Ectomorphs may have difficulty gaining weight and muscle no matter what they eat or do in the gym. They don’t gain weight easily so fasting for 12-14 hours is suitable for them as well.

What are the benefits of intermittent fasting? 

Intermittent fasting is more beneficial than other diets for reducing inflammation and improving inflammation-related conditions like:

● Alzheimer’s disease

● Arthritis\sAsthma

● Stroke

Some other health benefits of intermittent fasting are:

● Memory and thinking – Intermittent fasting improves verbal memory in adults.

● Physical ability – Fasting for 16 hours results in fat loss while maintaining muscle mass in young men.

● Obesity and diabetes – Intermittent fasting prevents obesity.

● Tissue well-being – Intermittent fasting reduces tissue damage and improves surgical outcomes.

Please note: This diet is not suitable for children, pregnant women, people suffering from eating disorders, and some diabetics.

Takeaway 

For some people, following an intermittent fasting diet that recommends eating 500-600 calories on fasting days may work and be healthy. Talk to an expert to clear your doubts. 

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles

Also Read: Emotional Hunger VS Physical Hunger: What’s the difference?

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