Types of hunger that are hurting your weight loss goals

 

Hunger is a mystery. It is 1 pm and your stomach has given you the signal. But when you are on your weight loss journey, some hungers stand the risk of derailing you from reaching your desired goal. These hindrances often slow down the process so it is important to understand them and achieve a more permanent solution to reaching a healthy weight and maintaining it too.

When your stomach growls

When your stomach growls
 

This is the kind of hunger that shouldn’t be ignored. Usually, it is an anticipated hunger that often leads to hogging. When our stomach growls, it simply means that it is digesting food from the previous meal. However, there are chances your body may be asking for more water, which we often mistake for hunger.

When you keep checking the clock

When you keep checking the clock
 

Our body is accustomed to eating meals and snacks at fixed times. This makes us consciously keep a check on the ticking clock and if it’s time to eat, we automatically feel hungry. So, even if you have had a snack at 12 pm, if 1 pm is your lunch time, your body will tell you to have lunch.

When you crave for your favourite food

When you crave for your favourite food
 

Cravings are a huge obstruction if you want to lose weight. It is the type of hunger which occurs when your stomach, mind and heart crave foods that you have eliminated from your weight loss menu. This can prove to be dangerous because you may end up feasting on it and reversing all the benefits of quitting it in the first place.

When you’re emotionally exhausted

When you’re emotionally exhausted
 

When human body experiences a variety of emotions, it often ends up exhausting itself. This emotional exhaustion can often lead to hunger pangs for sweet foods to deal with the emotion you’re going through at the moment.

When you smell aromatic food

When you smell aromatic food
 

The smell of fresh food from your kitchen or when you pass by your favourite restaurant at the mall can often induce hunger, hard for you to control. Certain smells activate our sensory organs. For example, if you love eating pizza, the smell of oregano can often do the trick for you.

When you see your favourite foods

When you see your favourite foods
 

Hunger can often be stimulated simply by seeing your favourite foods. For example, even after a heavy meal, the sight of your favourite kheer or ice cream can make you hungry even if you are full.

When you have exercised way too much

When you have exercised way too much
 

Intense exercise sessions can often generate hunger as you end up burning more calories than you usually do. At times like these, your body needs refueling to get back its energy, and hence sudden pangs of hunger are experienced. This can make us eat more than what our body requires.

When your body does not get proper nutrients

When your body does not get proper nutrients
 

When you are on your weight loss journey, it is important to understand how essential nutrients are. This is because we are following a particular fitness and diet plan, which often depletes essential nutrients from our body. When these nutrients are depleted, we feel hungry more often. Therefore, cutting fats or carbs completely from your diets is not the wisest option.

When you eat all the time

When you eat all the time
 

Many online theories talk about eating all the time for a healthy weight loss. However, it is important to understand that these meal plans are generic in nature. If we eat throughout the day, our body often starts craving for foods even when it shouldn’t. This can mean that you eat at times your stomach is full and still in the process of digesting your last meal.

 

Zero Carb Diet: Why Carbohydrates are Necessary?

What is considered to be a zero-carb diet?

Do you know what is a zero-carb diet? It is a diet that restricts carbohydrates which is only high in protein, fat, and vegetables. The amount of carbs in a zero-carb diet is limited between 50 to 150 grams per day, depending on the diet.

But before you get happy and jump on the zero-carb diet for weight loss bandwagon, you must know that carbohydrates are necessary as it provides energy to the body. It is the basic macronutrient found in all plant foods.There are 2 types of carbs – simple carbs and complex carbs. Simple carbs or the bad carbs are found in soda, sugar, white rice, corn syrup, etc. Opt for foods that contain complex carbs or good carbs which include vegetables, fruits, whole grain bread, oatmeal, legumes, brown rice and wheat pasta.

zero carb diet for weight loss
zero carb diet for weight loss

Do zero carb diets work for weight loss?

When carbohydrate consumption is below 100 grams, the body usually responds by burning muscle tissue for the glycogen (glucose). When the glycogen starts to run out, the body burns its own fat for fuel. The body does it only when it is starving. A lot of people believe that cutting carbs in favour of higher protein is a simple way to become lean fast. By some people, carbs are also not regarded as an essential part of the diet and are given a lesser importance.

Restricting any type of food group from your diet can lead to various health problems.  A zero-carb diet asks for curbing one particular food group. It only consists of high protein which may result in nutritional deficiencies causing ill health.

Why is a high protein diet bad for you?

A high-protein diet may damage kidney function in people suffering from kidney problems because your body may have trouble flushing out all the waste products of protein metabolism. Some of the high-protein diets include foods such as red meat and full-fat dairy products, which may increase the risk of heart disease.

High protein diet
High protein diet

What are the dangers of a high protein low carbohydrate diet?

Zero-carb diet has been known to be ineffective and unhealthy. It is because after you go back to normal eating habits the weight returns back.

Here, is a list of some of the risks that might arise when you are on a high protein low carb diet:

  1. High cholesterol
  2. Kidney problems
  3. Osteoporosis and kidney stones

Reducing your intake of this major nutrient can cause negative side effects. The more you decrease carbs in your diet, the greater the side effects.

14 Negative side effects of zero-carb diet

The list below includes the most common side effects of zero-carb diet.

  1. Frequent Urination
  2. Fatigue and Dizziness
  3. Low Blood Sugar
  4. Headaches
  5. Constipation
  6. Sugar Cravings
  7. Diarrhea
  8. Shakiness or Weakness
  9. Muscle Cramps
  10. Sleep disturbances
  11. Kidney Stones
  12. Hair loss
  13. Lowered T3 Thyroid Hormone Levels
  14. Heart Palpitations

 

Even if you are on a weight loss diet, you should not fully omit carbs from your diet. The reason is:

  1. Carbs in the form of glucose are the only source of energy that the brain and central nervous system can utilize.
  2. In the absence of carbs, fat cannot be broken down completely. If you want to lose weight carbs are required to help in breaking down the fat completely.
  3. You need carbohydrates to exercise as carbs are absorbed by the muscles which in turn will keep you active throughout.

Carbohydrates are not bad provided you select the right ones in your weight loss diet.You can watch the video for more information about zero-carb diet.

 

 

 

Different Diet Phases To Lose Weight

Are you searching for the best weight loss companies online but, you are unsure whether they will offer you the right weight loss programs? First and foremost, many weight loss programs are flawed in many ways. Some of them give wrong advice by letting you almost starve or may provide some weight loss pills.

If you are having any doubts about the weight loss programs that you want to enroll yourself in, you can consult a Truweight Nutritionist for FREE. They will guide you and answer all your queries.

When you are looking for a weight loss program, it’s wise to look for one that will meet your demands and set you up for long-term success. Truweight is one such weight loss company that believes in honest weight loss program through healthy diet and exercise. It helps you lose weight in a healthy way and not by suggesting fad diets.

Truweight believes in the ratio: 70% diet and 30% of exercise. So, in order to lose weight, diet is 2-3 times more effective than exercise.

Truweight does not rely on mono-diet, in which you eat only 1 food every day. Nor do they support liquid diet, in which you only drink juices and do not eat any food. They totally go with a proper balanced diet which includes all types of foods.

How can you have a healthy balanced diet?

Incorporate a wide variety of foods in the right proportions and try to eat 5 meals in a day. This will help you to achieve and maintain a balanced diet.

A healthy balanced diet should have all these foods in them
A healthy balanced diet should have all these foods in them

Truweight’s diet to reduce weight might be a bit slower but, it lets you lose weight in a right approach. Through this weight loss program, it will encourage you to develop healthy habits for life. Because weight loss and healthy eating is not a short-term solution but a long term commitment.

Truweight’s healthy diet plan to reduce weight

There are 4 Cycles (Detox, Fat Burning Cycle, Metabolic Booster Cycle and Maintenance) and 11 phases in the Truweight weight loss program. The Truweight diet phases start with 10 days detox followed by the different diet phases. Each diet phase is for 15 days.

Phases also help to change the metabolic rate. An active metabolism induces weight loss. Phases like calorie shifting can revamp the metabolism and break plateaus if reached. Here, are the different phases of Truweight program which has been discussed in detail:

 

1. Detox Phase

In today’s world, all of us need to detox once in a while to cleanse our system. Detox attacks three main causes of obesity: toxicity, gut bacteria imbalance and inflammation. Through healthy digestion, Truweight tries to achieve the following:

Key 1: Reduce inflammation and bloating by removing food sensitivities

Key 2: Re-establish healthy bacterial balance

Key 3: Reduce toxic elements from our body

weight loss program
Detox Phase

2. Superfood Phase

After detoxification, your body is fully primed for fat burning. In Superfood phase, low glycemic index diet is used in combination with superfoods.  This starts with your fat loss by activating your fat burning hormones.

superfood phase
superfood phase

3. High Protein Phase

Every cell in our body contains protein. Proteins are the building blocks helping in growth, repair and maintenance of our body.  Most of us consume less amount of protein than what we require. A low protein diet leads to the breakdown of muscle tissue and also lowers our immunity. A protein rich diet can slow down hunger, make you feel fuller and release a fat burning hormone called Leptin.

4. Immune Booster Phase

Immune Booster phase is about phytochemicals which are plant chemicals that may prevent and/or suppress diseases in the human body.

5. Revitalizing Sugar Detox

Revitalizing detox will help to improve the insulin resistance, sugar cravings and will also cleanse the system.

6. Belly Fat Phase

Reducing fat from the belly is not just for cosmetic reasons but also important to reduce your risk for metabolic diseases like diabetes, heart diseases, hypertension etc. In this phase, the focus would be to reduce the belly fat by an introduction of foods rich in  MUFA, Vitamin C, calcium, CLA, anti- bloat foods etc.

7. Nutrition Balance

Nutritional deficiencies are one of the root causes of obesity. Balancing deficiencies through food and getting educated on the rich sources of essential micronutrients like iron, calcium will help in preventing the deficiencies and improve weight loss.

Nutritional foods
Nutritional foods

8. Forgotten Foods Phase

This phase is all about forgotten foods: ragi, jowar, bajra, kuttu, foxtail millet. Foods that we ate till 50/100 years ago in large quantities, but somehow the advent of consumerism has ensured the death of these products on the urban plate.

Apart from these phases, there are Seasonal Phases (like Summer diet, Monsoon diet), Shifting Grains Phase and Weight Loss Plateau Phase. Your nutrition coach will give you these phases if there is a need.

 

Some questions answered about the diet phases:

Are all phases completely different from each other?

Truweight has different phases in the program, but 60-80% of diet would remain similar in different phases. Changing the diet completely every week is very cumbersome. In every phase, they will make some minor changes to your diet to highlight one important aspect of diet. You can carry forward good things from one phase to another. It is like learning different chapters in a book. If you read chapter 2, you do not forget chapter 1.

“You have a High Protein Phase; does it mean other weeks are not high protein?”

No, that’s not the case. Some weeks are slightly higher in protein compared to other phases and idea is to teach you the benefits of protein in this phase. So, you should look at different phases as a learning tool more than anything else.

“Why is there a need for change in phases every 15 days?”

“Variety is the spice of life.” Having different phases breaks the monotony and gives a variety of diet plans. Different phases will help in the gradual introduction of super foods and regular foods with different nutrient composition. It helps to fulfill the requirement of almost all macro and micronutrients e.g. high protein phases emphasizes on good sources of protein, immune booster phase emphasizes on the intake of vitamins and minerals.

 

Watch the video that tells you the role of different phases which has helped nearly 10,000 people lose weight forever.

10 Ways to Maintain a Balanced Diet Chart

What is a balanced diet?

A balanced diet is a diet that gives your body the nutrients to function correctly. It is not a crash diet but it consists of macronutrients like protein, carbohydrates and fat along with micronutrients which include vitamins and minerals. In order to get a proper balanced nutrition, you should obtain the majority of your daily energy from fresh fruits and vegetables, whole grains, and lean proteins.

What is the importance of balanced diet?

A balanced diet is of utmost importance for the body to function properly. It needs the vitamins and minerals to maintain the cells, tissues, and organs. A balanced diet also helps in maintaining a healthy weight, reduces body fat, provides your body with energy, promotes good sleep, and eventually gives a feeling of well-being.

A balanced diet is a combination of five major food groups consisting of vitamins and minerals, protein, carbohydrates, and fats
A balanced diet consists of vitamins and minerals, protein, carbohydrates, and fats

Why do we need to have a healthy balanced diet?

Eating a healthy, balanced diet plays a pivotal role in maintaining radiant health. The most important of all is to have the right balance of vitamins and minerals. Some of them are thiamine (vitamin B1) needed for improving metabolism found in legumes, nuts, and seeds, etc. Ascorbic acid (vitamin C) aids in iron absorption and protects the immune system; found in fruits like citrus fruits and vegetables like tomatoes, potatoes, lettuce etc. Cobalamin (vitamin B12) for making new cells, found in meat, poultry, fish, seafood, eggs, milk and milk products. Vitamin A is a fat-soluble vitamin found in foods like sweet potatoes, carrots, dark leafy greens, bell peppers, fish, liver, and tropical fruits, etc.

What are the components of a healthy balanced diet?

A balanced diet is a combination of five major food groups consisting of vitamins and minerals, protein, carbohydrates, and fats.

  1. Vitamins and Minerals

These micronutrients support metabolism, nerve and muscle function, bone maintenance and cell production. Fruits and vegetables are the primary sources of vitamins and minerals including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Simple carbohydrates like glucose and fructose are also found in fruits and vegetables. Opt for fresh fruits instead of fruit juices, know why fresh fruits are better than fruit juices?

Similarly, vegetables such as dark green leafy veggies should be included in your meal. Adding a variety of veggies like broccoli, spinach, beans, lettuce, etc to your meal will help you in getting the bountiful nutrients required for the body.

Choose a variety of coloured fruits and vegetables like the colours of the rainbow. Remember fruits and vegetables are low in calories and fat while providing fiber and key nutrients that keep us healthy.

 

fruits and vegetables consisting of vitamins and minerals
fruits and vegetables consisting of vitamins and minerals

2. Protein

Protein is required to help your body repair cells and make new ones. Protein is also important for growth and development during the early stages of childhood, adolescence, and pregnancy. About 30 to 35% of your daily diet should consist of protein found in pulses like whole grams, dals, chickpeas, peas, lentils, beans, peanuts, milk, eggs, fish, and meat.

Diet full of protein
Diet full of protein

3. Carbohydrates

If you have been a health enthusiast, then you have been carefully monitoring or skipping carbs in your diet altogether but, guess what? Carbohydrates are the main source of energy for the voluntary as well as involuntary functions of the body. Consume carbohydrates which include whole grains such as brown rice,wheat, ragi, jowar, bajra, oatmeal, quinoa, and potatoes among others. Hence, carbs should not be avoided and it should be a part of your daily diet.

Carbohydrate is an integral part
Carbohydrate is an integral part
  1. Fats

Fats provide energy, store and provide vitamins, and synthesize hormones. There are three kinds of fats namely, polyunsaturated such as walnuts, flax seeds, etc; monounsaturated fat such as olive oil and omega-3 fatty acids such as fish oil, walnuts, etc.

Oil is one of the main ingredient used in cooking. Vegetable oil is the main villain used in cooking as it contains fat that is harmful for the body. Instead, you can go for unrefined or cold pressed oil which has a higher nutritional value than the unrefined oil.

Cold pressed oil, refined oil, vegetable oil
Cold pressed oil, refined oil, vegetable oil

All said about the importance of balanced diet, you need to maintain it by following a balanced diet chart. A diet chart will give a better understanding of how much food to consume and what type of food you are supposed to eat. A balanced diet chart is a solution to irregular eating habits and dealing with weight gain problems. In order to follow a balanced diet chart one needs to prepare it and stick to it.

10 Ways to maintain a balanced diet chart

Here, are provided the ways to maintain a balanced diet chart.

  1. Know your correct mealtime

A diet chart comprises of 5 small meals in a day with a gap of 3 hours between each meal. A gap of more than 3 hours will increase the stress hormones cortisol that will let the body store fat in the belly. If these meals are eaten in a proper time it will keep the cortisol levels in check and thus reducing belly fat. Food eaten at the right time will also help in better digestion.

A diet chart comprises of 5 small meals in a day
A diet chart comprises of 5 small meals in a day

2. Activities during the day will reduce weight

If you are physically active during the day it will help you in reducing weight and you will feel less lethargic. If you are inactive and lacking in physical activity then your body requires some weight loss exercises to pump you up.

3. Write down the list of healthy foods

Research and gather knowledge about the foods that contain protein or which foods contain carbs, and so on. This will give you an idea of the foods that are nutritious and healthy. You could additionally ask a nutritionist about it too forFREE!

Healthy and Good fatty foods that keep you fit
Healthy and good fatty foods that you can include in your healthy diet plan

 

4. Replace processed foods with fruits and veggies

Fruits and vegetables are the natural foods that will help to maintain the body. Sadly, these foods have been replaced by processed foods for example, tinned vegetables or breakfast cereals being the main culprit for weight gain. Processed foods are unhealthy and contain added sugar, salt, and fat. So, include fruits and vegetables that are low in fat content aiding in weight loss.

5. Proteins and Proteins

If you want to lose weight, add more proteins to your diet as protein takes more time and energy to break down in the body. You can include snacks and seeds instead of chips or you can opt for a healthier source of protein from Truweight’s wide range of products. For example, shake-a-day, a whey protein drink that you can make into a fruit pudding or quinoa can be eaten instead of rice.

6. Going the milky way

Dairy products are the best source of calcium that is essential for healthy bones and is also necessary for regulating muscle contraction. If your calcium intake is inadequate, you might suffer from osteoporosis and various bone diseases. Dairy products that are rich in calcium are low-fat yogurt, cottage cheese, and milk. If you are a person who dislikes dairy products then, have these dairy free calcium supplements for your diet.

7. Carbs for energy

It is wise to choose the required amount of carbs needed for the body. Most of the carbohydrates are present in plant foods like pulses, cereals, and millets. Your diet should mainly consist of complex carbohydrates such as whole grains, brown rice, oats, lentils, fruits, and veggies. They are also rich in fiber which keeps you feeling fuller for a longer period of time.

  1. Too much fat is bad fat

Decrease the intake of fats in your diet as too much of it can lead to weight gain and other related health problems. The required amount of fats needed for the body totally depends on the foods that you are consuming. Know the fats that contain essential fatty acids that protect the heart and improve the functions of the immune system.

9. Cut down that sugar in your tea/ coffee

Sugar is the lead villain to increase your waistline in the body. Sugar is addictive like a drug to most of the people, who like to add the sweet sugar to their favourite foods. Too much consumption of sugar may cause diabetes, insulin resistance, heart disease, obesity among many lifestyle disorders.

Cut down sugar
Cut down sugar
  1. Remove the ‘Salt’ from your table

Eating too much salt, causes the extra water to store in your body that raises the blood pressure. So, the more salt you eat, the higher your blood pressure and the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia, and kidney disease.

Here, we list down the balanced diet chart for women and men. This balanced diet chart will let you understand how much to eat during the day for a better health.

Balanced diet for women

A woman’s nutritional requirements differ from men. For example, a woman requires more iron than man due to her monthly menstrual cycles. Here, is a chart with 5 meals provided for women.

Breakfast – Breakfast is the most important meal of the day. Fill up your breakfast meal with protein like 2-3 scrambled egg whites with a whole grain toast and a fruit of your choice or a bowl of fruit oats porridge with sprouts salad. Protein kickstarts your metabolism and keeps you feeling fuller for longer during the day.

Mid-morning Snack – A fistful of dried fruit combined with nuts or seeds, provides protein and healthy fats to keep you satisfied till lunch. Combining the dried fruits with nuts helps in controlling the release of sugars in the body.

Lunch – Choose carb-rich foods that will supply energy and protein like a bowl of dal/chicken/fish curry with brown rice or roti and a veg salad. You could also include beans or chicken sandwich with plenty of veggies.

Snack– Having a snack will keep your energy levels up and you can choose from a variety of nourishing options like Apple cinnamon granola bar or Nature Valley’s granola bar or you can have a fistful of nuts.

Dinner– The supper of the day should be a combination of protein and carbs. You can include oily fish which are rich in omega 3 fatty acids like mackerel, salmon which is beneficial for healthy hair and skin. Fill up your dinner bowl with a variety of colourful veggies. Chicken/fish/paneer with roti /chila/ quinoa preparations and soup or salad with veggies.

Bed time  – A glass of low-fat milk with a pinch of elaichi.

Balanced diet for men

Men should have a proper healthy diet that will help build up their stamina and keep them active throughout the day.

Breakfast – Kickstart your metabolism by starting the day with breakfast filled with protein. If you are a gym person, you should definitely have a protein rich breakfast for muscle repair and recovery. You can include veg poha with eggs or chila with chutney or khichdi /upma with veggies and sprouts salad.

Eggs are the best choice as it will give you energy for the whole day.  Confused about what is better egg whites or whole egg? Know the truth behind egg nutrition.

Snack– Craving for savoury foods? Opt for nuts and seeds or you can have a fruit bowl with nuts. You can have a look at the fruit bowl with nuts recipe here!

Lunch – You can make a mix of foods with carbs and protein. Opt for rice with dal, chicken or paneer. You can also have a sandwich topped with chicken or fish with plenty of salads and boiled veggies.

Snack – You can choose snacks that are vital for satisfying your energy levels. You can have an avocado salad or Apple cinnamon granola bar.

Dinner – Combine carbohydrates with essential fats which your body can use for overnight growth and repair. Have a bowl of cooked quinoa with chicken curry and lightly sauteed veggies. You can also have roti with veggies and a dal soup or chicken soup.

10 Healthy Summer Foods To Enjoy This Vacation

So how are you welcoming this season of a sun? With sunscreen lotions, sunglasses and air conditioners? But what about the foods? Yes, the summer foods? We all love our summer vacations but we often tend to overlook the summer foods. Resulting in over indulgence of cold drinks and ice creams that lead to unnecessary weight gain. But don’t worry, Truweight has come to the rescue. Here we bring to you 10 healthy summer foods along with many summer fruits, veggies and drinks that will help you fight the heat and enjoy your vacation days better!

For more tips on healthy diet, you can always drop by to any of the Truweight Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!

Summer foods should be all about foods that keep you hydrated as well as healthy at the same time. Summer is often accompanied with dehydration, skin sensitivities, mineral deficiencies etc. Therefore, our primary goal should be to include summer foods that fulfill the criteria.

Wondering what to eat in summer to keep your body cool? Out of all the amazing summer foods and drinks, we have shortlisted 10 of them to let you enjoy this summer vacation in the most healthy way.

1. It’s time for the waterry melons:

No summer food list can start without this amazing waterlicious summer fruit. Besides being the ultimate provider of water, this fruit

Watermelons for summer foods
Watermelons for summer foods

has lycopene, which has the property of protecting skin from sun damage. Moreover, due to its high water content, it will keep you full for a long time. Thus you won’t be having cravings for some time. So this summer, whenever you feel like grabbing a cola rush to the nearest fruit shop and have a fresh watermelon instead.

2.  Be corn ready

This summer make sure you are having some fresh corns to keep you upbeat. So why corns? Well, corn contains lutein and zeaxanthin. These are two antioxidants that are well known to protect from the harmful ultraviolet rays. And don’t forget that these sweet corns are always a delight to have! Also, you can try corn on the cob. Have it without butter and salt. It is rich in fibre too.

Corns can be apt as summer food
Corns can be apt as summer food

Some summer food dishes to try at home

Tomato and summer corn pasta

Watermelon and Crab Gazpacho

Mango Chicken Lettuce Wrap

Peanut Chicken Tacos

Pasta with Salmon

Salads green leafs, basils and herbs

Fruit salads

Grilled chicken kebabs with summer veggies                

3. Blackberries and Raspberries:

Berries make delicious summer fruits
Berries make delicious summer fruits

These are some of the delicious summer foods. Berries are always known for their amazing antioxidant properties. Which make most of the berries ideal for weight management. Again, Raspberries are rich in fiber, which is also beneficial for weight loss. You can try for berry juices this summer.

4. The nutritious Avocado:

Avocado Weight Loss
Avocado can be great to lose weight in summer

It is one of the best summer food to include to your list. It is known to improve digestion, prevent osteoarthritis, reduces depression etc. It is a versatile fruit that is rich in monounsaturated fatty acids, which helps reduce bad cholesterol. Besides these, Avocado also contains folate, vitamin K, E, B6, C,  copper etc. Need any more reason to include this amazingly blessed summer fruit?

5. Yummy Yogurt:

What can be more summer effective than a cup of yogurt? Yes, during these sweaty days you can be cooled down by some yogurt. Yogurt is rich in protein that will also keep you full. Hence you won’t be looking for other unhealthy snacks to bite on. Yogurt is also known to have a great probiotic property that makes it super good for managing your digestive system. Some ways of enjoying your yogurt are like: A cold cup of yogurt with berries, Fruit salads with the twist of yogurt, a thick yogurt shake, Hung curd with fresh fruits etc.

Yummy yogurt to batte the heat this summer
Yummy yogurt to battle the heat this summer

Some summer vegetables that you shouldn’t miss

Mushrooms- The summer variants such as chanterelles and porcinis can be great for you. They have low sodium, fat and are rich in fiber, riboflavin etc.

Zucchini- They are amazing for summer and are sources of vitamin C, manganese, dietary fiber, magnesium, vitamin A, potassium, copper, folate, phosphorus, omega-3 fatty acids etc

Hot Peppers- They are good for the season with high content of Vitamin C and are also great antioxidants.

Pumpkin- It is a famous Indian summer vegetable. It has cooling and  diuretic properties. It is also good for digestion.

Bottle gourd- This is another amazing super food. It is rich in magnesium, calcium and Vitamins A and C. You can enjoy this water-rich vegetable as juice, sabzi, soups etc. It helps to beat the heat of the summer and also prevents stomach acidity which is pretty common in summers.   

6. Ever freshening Coconut Water:

Get refreshed with coconut water
Get refreshed with coconut water

What is summer if there’s no coconut water? It’s inexpensive and carries a powerhouse of nutritional benefits. Coconut water has electrolytes that make it one of the best hydrating agents. Besides being an excellent cooling drink, it helps in reducing blood pressure level, provides anti-aging properties, acts as a natural diuretic besides being a refreshing summer drink. So why waste money on those posh cool drinks while you can re-energise your body with coconut water?

7. The Cucumber Bliss

Another inexpensive yet beneficial summer food is the refreshing vegetable cucumber. It works great for skin by helping in skin problems like dark circles, sunburns etc. It has silicon and sulfur that promotes hair growth, it also has high water content that cleans bodies by removing toxins. Also, cucumbers are great for heart health due to its immune boosting and anti-inflammatory effects. You can have cucumber as cucumber juice, cucumber salads etc.

Cucumber is a must have for summer
Cucumber is a must have for summer

8. Lime water:

If you are out on a sunny summer day and you need a drink that soothes you from within, it has to be a glass of lime water. Easily available on the streets, lime water can be a saviour for you. To increase the taste you can add sugar, salt or black salt according to your preferences.

Lime Juice for summer
Lime Juice for summer

 

Summer fruits to fight the sun

Mango

Papaya

Pear

Berries

Apricots

Grapes

Plums

9. Bittergourd: This is also good for the summer and is also easily available. It is known to be good for boils, rashes, fungal infections etc. which are pretty common in summer. 

 

Bitter gourd can be a great summer vegetable
Bitter gourd can be a great summer vegetable

10. Dark Leafy Veggies:

Try on raw spinach and kale salads this summer. They are known to provide protection against the heat of the sun. These leafy greens are also known to reduce inflammation and detoxify the body. You can also add some spinach leaves in your smoothies to keep the healthy factor intact. You can also add these leafy veggies in your favourite sandwiches or wraps.

Dark Leafy veggies for summer
Dark Leafy veggies for summer

Summer Diet Plan:

So that you won’t get confused, we bring to you Truweight’s Summer diet plan to guide you through the season. It is basically an outline with Truweight’s products that can give you a heads-up for an entire day diet plan. So check this out and make your summer better.

Fertility Diet: 7 Fertility Foods & How It Works!

Infertility is a rising problem in the lives of people today. While we may be trying various medications or treatments for it, a suitable fertility diet can be the answer. Yes, a fertility diet. Why? Because most of the infertility cases are the result of improper diet and poor lifestyle choices. In a survey held in 2013 as reported by TOI, about 63% of couples were seeking fertility treatment were in the 31-40 reproductive age group. Stress, obesity, diet were the prime factors for this.

If you’re trying to conceive, your diet plan can help you immensely. To know more about diet plans that will suit your body you can consult a Truweight Nutritionist right away. Click here to avail a FREE consultation!

What is Fertility Diet?

A fertility diet, hence, is a diet plan that supports your body to conceive.

Studies have shown that including certain foods and making changes in regular diet can result in improving fertility. A fertility diet can be very much different from a usual healthy diet. It will include foods that cover nutrients required by your body in order to conceive successfully. While there are various fertility medicines available, there are also fertility foods for getting pregnant that provide nutrition to the eggs and sperms, required for their proper regulation and working.

Fertility in Men and Women

Although infertility has always been attributed to females, an article published by Seasons India sheds light on the fact that both men and women are equally attributed to infertility. There it was reported that “Infertility affects men and women almost equally. In 40% of cases, the problem is attributable to the male in 40%, the problem is traced to the female. In about 10% of cases, fertility problems are linked to both partners.”

Based on the census reports of India-2001, 1991, 1981-IIPS researchers show that childlessness in India has risen by 50 per cent since 1981.
Source. India Today (Based on the census reports of India-2001, 1991, 1981-IIPS researchers show that childlessness in India has risen by 50 per cent since 1981)

Role of Fertility Diet in Men and Women

If you’re even a little skeptical about how a fertility diet can influence pregnancy, here are some solid reasons:

  1. Eggs and sperms require certain nutrients for their proper health, which can be fulfilled with right foods.
  2. The foetus requires some nutritional supplements that help it grow without any birth defects.
  3. Many fertility issues including PCOS in women can be controlled with the right fertility diet.
  4. If you’re trying to conceive, the changes in the food you make today can result in healthy eggs and sperms later.
  5. Infertility can be due to hormonal imbalances. These imbalances can be corrected with right diets.

In a research by the Harvard University, it has been found that a fertility diet could decrease infertility by as much as 80 %

What are the fertility foods for getting pregnant?

The foods that can help you maintain fertility are:

  1. Vegetables: Go for vegetable protein sources like pulses, beans, nuts. And also try to have more of the organic vegetables and fruits since the non-organic ones are often found with herbicides and pesticides.
    Organic vegetables can improve fertility
    Organic vegetables can improve fertility
  2. Cold water fish: Fishes like Alaskan salmon, cod, and Alaskan halibut are cold water fishes. They are rich in Omega 3 fatty acids that are essential in hormone production.These fatty acids are also responsible for reducing body inflammation.
    Cold water fish can be good for improving fertility
    Cold water fish can be good for improving fertility
  3. Whole grains: Go for quinoa, brown rice, whole wheat etc. These are rich in fiber that helps the body in regulating hormones besides being good for digestion and keeping a balanced blood sugar level.
    Whole grains are good for fertility
    Whole grains are good for fertility
  4. High fiber foods: As mentioned above, fiber regulates blood sugar level. It also helps in keeping a hormonal balance in the body, hence, good for many hormonal fertility issues like PCOS.
    Include high fibre into your Fertility Diet
    Include high fibre into your Fertility Diet
  5. Citrus fruits: Fruits like oranges, lemons are called citrus fruits. They are rich in Vitamin C, which helps in improving the quality of sperms.
    Citrus fruits should be included in a Fertility Diet
    Citrus fruits should be included in a Fertility Diet
  6. Almonds: These contain Vitamin E, which plays a vital role in supporting the DNA in eggs as well as sperms.
    Almonds can be good for improving fertility
    Almonds can be good for improving fertility
  7. Eggs: Eggs are rich in Vitamin D which is a known factor in improving fertility in women. For better results, opt for the farm fresh eggs.
    Add eggs to your Fertility Diet
    Add eggs to your Fertility Diet

What not to eat when trying to get pregnant?

Avoid having:

Caffeine

Soy Foods

Sugar added and pasteurized juices

Binge drinking

Processed food

Fried and Non-fried seafood

FAQs about Fertility

Q. How can I ovulate naturally?

A. Some tips for promoting ovulation are:

  1. Follow a fertility diet
  2. Make sure you’re exercising routinely
  3. Regulate hormonal balance
  4. Reduce stress and anxiety

Q. What food to eat after ovulation?

A. Here are some foods to eat after ovulation: 

  1. Vitamin C rich foods
  2. Blood nourishing foods like- eggs, black beans, lentils, kelp, beets, dark leafy greens, broccoli etc.
  3. Vitamin B rich foods like leafy greens, eggs, whole grains etc.
  4. Foods rich in zinc
  5. High fiber foods

Q. How long does it usually take to get pregnant?

A. Usually, a year is the time period when a fertile couple can expect to get pregnant.

Q. Can being overweight stop you from getting your period?

A. Overweight may cause delaying of periods which if not controlled may lead to serious menstrual issues.

Why are these nutrients necessary to be included in your Fertility Diet?

Here’s why:

Role of Nutrients in Fertility
Role of Nutrients in Fertility

Weight and Fertility Diet:

Weight can be a prime factor in decreased fertility. And it is applicable to both men and women. Women who are obese or overweight may have irregular menstrual cycles and may take a longer time to conceive Moreover, overweight in women comes with pregnancy risks like preeclampsia (a pregnancy complication characterised by high blood pressure), gestational diabetes, miscarriages etc. Weight affects fertility in men too. Overweight men often find fertility issues like low sperm count and low sperm motility or low sperm movement.

Fertility diet is a natural way to fulfil the nutrient requirements of the body so that it can positively respond to conception. At Truwieght, there are many stories where a change in the diet plan brought about weight loss along with controlling health issues like PCOD which is one of the rising problems of causing infertility. Have a look at Neeharika’s story against weight and PCOD.

So before opting for any medical treatment,  you can always give fertility diet a genuine try. After all, it is natural as well as reasonable.

Liquid Diet! 7 Things to Know About Liquid Diet

These days people want to lose more weight in less time. That becomes the base of many diet plans and Liquid diet for weight loss is one of such famous diet plans. From Beyonce Knowles to Sonakshi Sinha, they all at some point chose Liquid Diet for weight loss. But is it really a right way to shed weight? Let’s know it all!

To know more about healthy weight loss diet plans that are not only effective but also sustainable, consult a Truweight Nutritionist. Let us help you lose weight in the most healthy way. Click here for a FREE consultation!

What is a liquid diet?

A diet that is primarily based on liquid nutrition is called a liquid diet. Liquid diet for weight loss basically tries to fulfill the nutrient requirements of an individual only through fluids like shakes, broths etc. In this diet, you will be either asked to replace all or at least 2-3 meals of the day with some liquid sources. A Liquid Diet may be a kind of Fad diet.

Is Liquid Diet good for health?
Is Liquid Diet good for health?

What do you eat on a liquid diet?

Basically, you eat nothing but just drink! Yes, it is all about surviving on a fluid diet. Liquid diet usually includes the following:

  • Fruit Juices
  • Vegetable Juices
  • Soup broth
  • Shakes
  • Coconut water
  • Sports drinks
  • Strained gelatin water

Are Liquid Diets Good For You?

The answer would be a NO. If only certain liquids would have been enough to maintain a good health and a body, we wouldn’t have needed any food at all. But we have been blessed with many food groups, which we all require for a healthy living. So, if you’d ask us, we will never promote liquid diets for weight loss. We believe food can be the answer to all your health problems, including weight gain.

Truweight’s take on Liquid diets for weight loss:

So to hush all the noises about liquid diets for weight loss, we bring to you the following points that will show the various side effects of liquid diet:

  1. Liquid diet ignores Carbohydrates:

    To all who are willing to go on a zero carb diet or liquid diet without carbs, you are ignoring something very important. Carbohydrates are the sources of energy for the body. They are found in foods like vegetables, fruits, dairy products, whole grains etc. The body requires these foods to prepare glucose which is used for energy right away or can be stored for later uses. Most of the liquid diets will, therefore, make your body devoid of this energy, making it unhealthy.

    Liquid Diet for Weight Loss Ignores Carbs
    Liquid Diet for Weight Loss Ignores Carbs

Results: Fatigue, poor heart health, dizziness etc.

  1. Liquid diet ignores Fibers:

    Liquid diets cannot serve the recommended fiber requirement of your body. Fibers are important for digestion and keeping a cholesterol check as well as proper bowel movements in your body.

    Liquid Diet for weight loss also ignores fibers
    Liquid Diet for weight loss also ignores fibers

Results: Constipation, High cholesterol and poor digestion

  1. Causes deficiencies in the body:

    Liquid diet restricts many nutrients. This may result in severe malnutrition. Moreover, this diet can make you calorie deficit that will inhibit the normal body regulations.

    Liquid diet may lead to malnutrition
    Liquid diet may lead to malnutrition

Results: Gallbladder problems, heart issues, fatigue, etc.

  1. Not enough proteins:

    Although there are protein supplementing drinks for weight loss on a liquid diet, they still don’t meet the protein requirements. Proteins are the building blocks of your muscles.And we all know that without enough proteins, there will be severe muscle loss that will further deteriorate the body.

    Liquid diet often doesn't meet the protein requirements
    Liquid diet often doesn’t meet the protein requirements

Results: A weaker body with heart issues.

  1. Lowers metabolism:

    The liquid diet can lower body’s metabolism. And this will not only exist during the diet period but may extend in the long run

    Liquid diet can lower body's metabolism
    Liquid diet can lower body’s metabolism

Results: Serious damage to the body functions

  1. Doesn’t last long: Do all liquid diets work?

If weight loss is the only thing you are looking for then on a liquid diet, you will surely lose weight. Yes. But that will be at the cost of your health. Moreover, such weight loss is never sustainable. Soon after you start eating a balanced diet with whole foods again there are chances of bouncing back to that lost weight.

Post the Liquid diet the weight may bounce back
Post the Liquid diet the weight may bounce back
  1. A liquid diet can bring severe mood swings:

    It will not only come with hunger issues but also moodiness. It is often found that people on liquid diets can become cranky and irritated easily

    Liquid diet for weight loss can bring mood swings
    Liquid diet for weight loss can bring mood swings

On the Oprah Winfrey’s show, when Beyonce was asked how she felt on the Master Cleanse Diet (a kind of liquid diet), the star singer replied, “I was cranky!”

However, if you want to include certain liquid drinks in your normal diet you can always opt for healthy drinks. Some of Truweight’s recommendations would be Fruit and Nut Smoothie and Green Tea. 

Some FAQs on Liquid diet:

Q. Is juice fasting bad for you?

A.If juices could be enough for your body, why would we be eating food at all? Juices are healthy and must be included in your diet but if you take up only juices restricting foods then it will only harm you.

Q.What can I drink to help me lose weight?

A. For a liquid diet the usual drinks for weight loss are:

Water

Vegetable Juices

Tea without sugar

Green tea

Skim milk

Q. Do detox drinks make you lose weight?

A. Detox drinks mainly help in washing away the body toxins. It is a wonderful way to make you look brighter and feel healthier and can also help you in losing weight.

Our body needs a balanced diet covering all the food groups. So any restricted diet such as a Liquid Diet although will make you slimmer in a short time but that can never be healthy. Now that you know all about Liquid Diet, the choice is yours!

 

LIQUOR UP WITH THIS CRAB AND WHISKEY BISQUE RECIPE

There’s a whole wide world of boozy foods out there: You can put vodka in your pasta, beer in your brisket, and white wine in your blackberry slump. In fact, the number of ways you can incorporate your eating and drinking habits are pretty much endless. But what about whiskey? It’s easy to come up with ways to cook with wine and beer, but cooking with your favorite hooch can be even more exciting.

Crab and Irish Whiskey Bisque

If you really want to incorporate whiskey into your weekly meal rotation, don’t worry, we’ve got the soup for you. It involves Irish whiskey, tomatoes, and crab, and it’s exactly the kind of warming, boozy meal we need in the midst of this up-and-down weather. It’s simple and just the right amount of heavy—think of it as the perfect winter to spring transitional meal.

THESE CHICKPEA FRITTERS ARE THE PERFECT EASY WEEKDAY MEAL

We’re just going to go ahead and call the fritter the world’s most versatile food. Every country does them in some way, and they’re all fantastic. You can make them out of anything, including zucchini, cheese, more cheese, potatoes, or ham (we’re not kidding about the “anything” part). They’re not hard to make, and some of them involve special dipping sauces. Eat just a few as an appetizer, or go to town on a whole batch—because nobody stops at just one fritter.

Chickpea Fritters with Coconut Chutney

Coming to us from the beautiful food-centric city of Lisbon, this particular Portuguese fritter recipe is our new favorite, and it fulfills all of our weeknight snacking needs. It’s accompanied by a coconut chutney that will be great on your fritter, and even better on anything else you have laying around. Or by itself. We won’t tell anyone.

 

ROAST MEAT WITH A SEAWEED CRUST FOR THE ULTIMATE SURF-N-TURF

You don’t need to go all out with a lobster and steak dinner to get the best of both the land and sea. On Ireland’s Dingle peninsula, lamb is the ultimate surf-and-turf just by itself. These happy little sheep lambs are munching all day on grass that is kissed by a salty sea breeze that sweeps across the peninsula, adding a distinct salty flavor to the meat. Mark Murphy, head of the Dingle Cookery School, goes an extra step, adding local seaweed, which is rich not just in salt but also umami, like tomato and parmesan.

Seaweed-Crusted Rack of Lamb with Red Wine Sauce

This crust involves pulsing seaweed in a food processor until powdery with bread crumbs, celery leaves, and some salt and pepper. But you can try adding seaweed to whatever spice rub or meat crust you like. Just a couple minutes in the processor and voila: the surf portion of your meal is ready to go.

If you find yourself with leftover seaweed, there’s still plenty you can do with it. Make your own kimbap, or throw it in a salad.