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20 weight loss foods in every Indian kitchen

[email protected] (Health Me Up)
April 27, 2013

Indian_kitchenWeight loss diets or weight loss foods do not require a 'special ingredient', they constitute foods that you see every day in your Indian kitchens.

These weight loss foods can be eaten directly or consumed in combination meals that you eat daily. Some health enthusiasts avoid typical Indian dishes that are are creamy and submerged in ghee or butter, but you can opt for healthy cooking methods using these same India-centric ingredients found in every Indian kitchen. These are weight loss foods common to Indian grocery markets and kitchens that can actually help you lose weight and gain health, using proper cooking methods.

Weight Loss Foods in Every Indian Kitchen #1

Moong dal

It is every Indian's favourite which ever class he/she comes from. This dal is full of Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is often advised by dieticians to replace fatty foods with Moon dal as it is a weight loss food that is rich in proteins and fibre, so one feels fuller after having a bowl of dal for a long time and curbs your cravings. Along with weight loss, moon dal it also benefits the metabolism, immune system and protects against fatal diseases.

Enjoy this weight loss food with chapattis or you can also have them as sprouts with a tbsp of chilli powder, chat masala, a tbsp of lemon juice and salt to taste

Weight Loss Foods in Every Indian Kitchen #2

Walnuts

As quoted by sciencedaily.com , according to U.S researcher, Joe Vinson of the University of Scranton, "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut" This weight loss food tastes delicious and low in cholesterol. While consuming this weight loss food one needs to remember that these are high calorie food that needs to be eaten in moderation.

Just when you are sitting for you meal add this weight loss foods to your salads, they will add crunch and taste to your boring veggie!

Weight Loss Foods in Every Indian Kitchen #3

Spinach

This green veggie is rich in fiber, water, antioxidants, vitamins K and A, and minerals like magnesium, potassium, and iron. All this just in 10 calories per cup of this amazing weight loss food! One bowl of spinach will make you feel fuller and stab your food craving in your stomach itself. Spinach also helps in curing constipation, being a good source of fibre. It cleanses the digestive tract.

Nutritive Value per 100gms of edible portion

Calories ( kcal): 26

Proteins (gms): 2

Carbohydrates(gms): 2.9

Fat( gms): 0.7

Iron( mg): 1.14

If you aren't a big fan of this weight loss food, try our innovative spinach recipes to fall in love with spinach.

Weight Loss Foods in Every Indian Kitchen #4

Bitter gourd

No don't make that face, if you cook in the right way this bitter veggie can taste yummy too. This weight loss food is effective to reduce the total calorie you intake while having a meal so that you are eating fewer calories than you burn.

Bitter gourd is believed to contain hypoglycaemic or insulin like properties designated as plant - insulin which helps in lowering blood sugar levelsthios weight loss food is also beneficial in treating blood disorders like boils, itching, psoriasis and other fungal disorders

Use bitter gourd in low-calorie, filling recipes, such as vegetable soups or stews. Another option is to eat it as a side dish with lean protein, such as chicken breast, fish or a soy-based vegetarian burger.

When cooking bitter gourd, chop them and keep them in salted water for 5 mins, this will reduce the bitterness in the veggie. Then go ahead and use thme in stew and soups. You can also keep this weight loss food as a side dish with other lean protein Indian dishes.

Weight Loss Foods in Every Indian Kitchen #5

Beetroot

According to Livestrong, Andrew Jones and other researchers at the University of Exeter's School of Sport and Health Sciences, discovered that drinking beet juice gives your body a stamina boost allowing you to exercise longer and burn more calories.

Beets are a blood-building herb that detoxifies blood and renews it with minerals and natural sugars. They are high in potassium, folic acid, and fiber, yet low in calories. This weight loss food also aids in eliminating toxins from your body.

Their edible leaves offer protein, calcium, fiber, beta carotene, vitamins A and C, and some B vitamins. We always restrict them to salads, but did you know there are more ways to adding this beautiful vegetable to your palate.

Beetroot Juice

2 medium sized beetroots

2 oranges

5 slice of fresh pineapple

Lemon Juice

Mint - 1 small sprig

Method

Peel the beetroot, and the oranges. Peel and core the pineapple.Cut all the above into chunks, then add the lemon juice, and place in the blender.Blend for 45 seconds or until smooth. Strain and serve, garnished with mint.

Weight Loss Foods in Every Indian Kitchen #6

Almonds

A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. And the higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. Plus, blood sugar changes cause the body to make insulin, which can increase abdominal fats.

This weight loss food is rich with important nutrients like monosaturated fats, vitamin E, folic acid, protein and dietary fibre. Almonds works best as a quick healthy snack when you are travelling or at your office desk, or the moment when you want to hog to something unhealthy. This weight loss food also keeps your blood sugar steady.

Weight Loss Foods in Every Indian Kitchen #7

Apples

According to self.com, a study from Penn State University at University Park revealed that people who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack.

Apple is one of the best weight loss foods, having this great fruit a day not only keeps the doctor away but also makes you skinnier. With 4 gms of fiber in a medium apple, they can make you feel fuller for a longer time as the fiber take time to break down. Apples are a sweet and crunchy snack full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too.

Weight Loss Foods in Every Indian Kitchen #8

Black Beans

Beans stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight loss. They contain soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch. Black beans are really one of the greatest weight loss foods.

According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles.They are a 'heart healthy' addition to any diet as they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels.

Weight Loss Foods in Every Indian Kitchen #9

Cauliflower

However beautiful this veggie looks it is as strong enough to fight toxic compounds in your body. This weight loss food is rich is indoles, glucosinolates and thiocyanates that bumps off all the toxic waste in your body. Cauliflower is low in calories while still offering filling fiber. This veggie is also super versatile and can make a great replacement for heavier foods.

Weight Loss Foods in Every Indian Kitchen #10

Cinnamon

Everything is nice about this weight loss food. Just 1/2 teaspoon each day can help control your blood sugar and prevent the post meal insulin spike that can trigger your body to store fat rather than burn it. This nutty flavor spice is also know for its diabetes fighting properties, cinnamon can work wonders for your sweet tooth while keeping you at a safe distance from fatty sugars and desserts. Cinnamon promotes effective blood circulation, which helps your body get fitter faster.

Add ground cinnamon as a replacement for sugar in cake dough or in your tea and coffee to get the most out of this wonderful spice every day.

Weight Loss Foods in Every Indian Kitchen #11

Turmeric

A clear favourite in Indian kitchens, turmeric wins the day when we talk about spices that aid digestion and weight loss. Curcumin, a phenol found in turmeric helps keep fatty tissue at a minimum. Adding turmeric to your daily diet will help weight loss in the long run.

This weight loss food when used in the optimum dose is highly effective in soothing gastric inflammation and ulceration, which could be the key to developing new drugs against such stomach disorders, say Indian scientists.

Weight Loss Foods in Every Indian Kitchen #12

Raddish

Like other types of vegetables, cooked raddish contains approximately 3 grams of fiber per half cup to help you stay full and satisfied. Raddish are considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods. They work best as weight loss foods.

Enjoy a crunchy raddish in your salad with chopped cucumber and tomatoes.

Weight Loss Foods in Every Indian Kitchen #13

Garlic

Overweight people who sprinkled their food with the zero-calorie spice lost an average of 30 pounds in six months, compared to only a 2-pound loss in the control group. This much loved Indian ingredient is used widely in almost all recipes and gravies.

Allicin in garlic is considered effective for fighting high cholesterol, high insulin and unhealthy blood sugar levels. Additionally, garlic is a great appetite controller - perfect for healthy weight loss.

This weight loss food also help prevent various cancers, fight cardiovascular diseases and diabetes and respiratory problems. Garlic also helps fight various infections.

Weight Loss Foods in Every Indian Kitchen #14

Lentils

Lentils is the fastest and easy to prepare food for mothers, while being the most popular ingredient in Indian kitchens. These daals can reduce your chances of a heart attack, stabilise sugar count and help in weight loss.

Lentils are a bona fide belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

This weight loss food is perfect for diabetes patients and at the same time improve your iron level and source for vitamin B. It is not only a comfort food but also a good protein source vegetarians.

Weight Loss Foods in Every Indian Kitchen #15

Bananas

According to HMU expert Arnav Sarkar, Bananas are part of a healthy diet, and should also be part of a fat loss diet, however no food by itself helps one to lose weight. To lose weight one has to create a caloric deficit i.e to burn more calories than what they consume in a day.

For most cases a caloric deficit of 10-15% works best and ones that create a greater caloric deficit generally causes more muscle loss rather than fat loss.

For starters bananas offer healthy carbs which give energy to be more active and feel great. It is also high in the mineral potassium which helps to lower blood pressure. The fiber content of bananas helps to control hunger much better for those who are trying to lose fat. And it has also been found to help students study better thanks to its supply of the vitamin B6.

Some more benefits of bananas - It has been found to help reduce depression due to its content of Tryptophan, the iron content in it helps those with anemia and it also helps to reduce constipation due to its fiber content.

Breakfast is the best time to have this fruit. You can chop bananas in a bowl, add milk and a few strawberries.

Weight Loss Foods in Every Indian Kitchen #15

Tomatoes

This beautiful looking veggie works best in every Indian recipe and also as a weight loss food, every time you munch on a tomato, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness—making you less apt to overeat.

This weight loss food boosts your energy, stabilizes your blood sugar levels, controls your appetite, detoxifies your body and reduces cholesterol. Tomatoes are also low in calories, a plus for any dieter.

When using tomatoes in your dishes, avoid mixing thme with bread, pasta, potatoes or rice, as this combination can cause acidity.

Weight Loss Foods in Every Indian Kitchen #16

Olive oil

Olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature.

Olive oil contains antioxidant - polyphenols. They help the body in detoxify unbalanced molecules, otherwise called - free radicals. This weight loss oil is an excellent remedy for rheumatoid arthritis. Various published studies speak of these rheumatoid arthritis fighting properties.

Research shows it has anti-inflammatory properties, and chronic inflammation in the body is linked to metabolic syndrome. Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes.

Weight Loss Foods in Every Indian Kitchen #17

Cabbage

This weight loss food is found on every continent, so you have no excuses to shy away from this green leafy ball. Cabbage is the ideal veggie for constipation, skin and eye disorders, aging, stomach ulcers and Alzheimer's to name a few. Detox with patta ghobi; it is a good blood purifier as well.

It's very low in calories and high in fiber. Add to that, cabbage is way low on the GL scale too. This weight loss veggie doesn't just help you lose weight. is also a surprisingly excellent source of vitamin C, which some experts believe may reduce the risk of developing diabetes.

Weight Loss Foods in Every Indian Kitchen #18

Eggs

Eggs are a good source of vitamins, proteins and minerals. Eggs are not only a great source of nutrition, but also very useful to help lose weight. When combining eggs with other dishes you will limit the consumption of complex carbohydrates in the body.

Egg itself is sufficient in helping in weight loss.

Weight Loss Foods in Every Indian Kitchen #12

Coffee

The caffeine in coffee can raise your resting metabolic rate by about 15 percent, and the effect can last up to four hours—that adds up to 30 to 50 calories burned per day. Plus, people who sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes.

Weight Loss Foods in Every Indian Kitchen #20

Pears

Pears deliver a dose of fiber (about 5.5 grams per medium-sized fruit), which helps keep you satisfied long after you eat them. But that's not where their fat-fighting power ends.

A Brazilian research team found that a group of women who included pears in their diet each day lost more weight than the group who included oat cookies—even though the pears and the oat cookies had the same number of calories.

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International New York Times
July 7,2020

The coronavirus can stay aloft for hours in tiny droplets in stagnant air, infecting people as they inhale, mounting scientific evidence suggests.

This risk is highest in crowded indoor spaces with poor ventilation, and may help explain superspreading events reported in meatpacking plants, churches and restaurants.

It’s unclear how often the virus is spread via these tiny droplets, or aerosols, compared with larger droplets that are expelled when a sick person coughs or sneezes, or transmitted through contact with contaminated surfaces, said Linsey Marr, an aerosol expert at Virginia Tech.

Follow latest updates on the Covid-19 pandemic here

Aerosols are released even when a person without symptoms exhales, talks or sings, according to Marr and more than 200 other experts, who have outlined the evidence in an open letter to the World Health Organization.

What is clear, they said, is that people should consider minimizing time indoors with people outside their families. Schools, nursing homes and businesses should consider adding powerful new air filters and ultraviolet lights that can kill airborne viruses.

What does it mean for a virus to be airborne?

For a virus to be airborne means that it can be carried through the air in a viable form. For most pathogens, this is a yes-no scenario. HIV, too delicate to survive outside the body, is not airborne. Measles is airborne, and dangerously so: It can survive in the air for up to two hours.

For the coronavirus, the definition has been more complicated. Experts agree that the virus does not travel long distances or remain viable outdoors. But evidence suggests it can traverse the length of a room and, in one set of experimental conditions, remain viable for perhaps three hours.

How are aerosols different from droplets?

Aerosols are droplets, droplets are aerosols — they do not differ except in size. Scientists sometimes refer to droplets fewer than 5 microns in diameter as aerosols. (By comparison, a red blood cell is about 5 microns in diameter; a human hair is about 50 microns wide.)

From the start of the pandemic, the WHO and other public health organizations have focused on the virus’s ability to spread through large droplets that are expelled when a symptomatic person coughs or sneezes.

These droplets are heavy, relatively speaking, and fall quickly to the floor or onto a surface that others might touch. This is why public health agencies have recommended maintaining a distance of at least 6 feet from others, and frequent hand washing.

But some experts have said for months that infected people also are releasing aerosols when they cough and sneeze. More important, they expel aerosols even when they breathe, talk or sing, especially with some exertion.

Scientists know now that people can spread the virus even in the absence of symptoms — without coughing or sneezing — and aerosols might explain that phenomenon.

Because aerosols are smaller, they contain much less virus than droplets do. But because they are lighter, they can linger in the air for hours, especially in the absence of fresh air. In a crowded indoor space, a single infected person can release enough aerosolized virus over time to infect many people, perhaps seeding a superspreader event.

For droplets to be responsible for that kind of spread, a single person would have to be within a few feet of all the other people, or to have contaminated an object that everyone else touched. All that seems unlikely to many experts: “I have to do too many mental gymnastics to explain those other routes of transmission compared to aerosol transmission, which is much simpler,” Marr said.

Can I stop worrying about physical distancing and washing my hands?

Physical distancing is still very important. The closer you are to an infected person, the more aerosols and droplets you may be exposed to. Washing your hands often is still a good idea.

What’s new is that those two things may not be enough. “We should be placing as much emphasis on masks and ventilation as we do with hand washing,” Marr said. “As far as we can tell, this is equally important, if not more important.”

Should I begin wearing a hospital-grade mask indoors? And how long is too long to stay indoors?

Health care workers may all need to wear N95 masks, which filter out most aerosols. At the moment, they are advised to do so only when engaged in certain medical procedures that are thought to produce aerosols.

For the rest of us, cloth face masks will still greatly reduce risk, as long as most people wear them. At home, when you’re with your own family or with roommates you know to be careful, masks are still not necessary. But it is a good idea to wear them in other indoor spaces, experts said.

As for how long is safe, that is frustratingly tough to answer. A lot depends on whether the room is too crowded to allow for a safe distance from others and whether there is fresh air circulating through the room.

What does airborne transmission mean for reopening schools and colleges?

This is a matter of intense debate. Many schools are poorly ventilated and are too poorly funded to invest in new filtration systems. “There is a huge vulnerability to infection transmission via aerosols in schools,” said Don Milton, an aerosol expert at the University of Maryland.

Most children younger than 12 seem to have only mild symptoms, if any, so elementary schools may get by. “So far, we don’t have evidence that elementary schools will be a problem, but the upper grades, I think, would be more likely to be a problem,” Milton said.

College dorms and classrooms are also cause for concern.

Milton said the government should think of long-term solutions for these problems. Having public schools closed “clogs up the whole economy, and it’s a major vulnerability,” he said.

“Until we understand how this is part of our national defense, and fund it appropriately, we’re going to remain extremely vulnerable to these kinds of biological threats.”

What are some things I can do to minimize the risks?

Do as much as you can outdoors. Despite the many photos of people at beaches, even a somewhat crowded beach, especially on a breezy day, is likely to be safer than a pub or an indoor restaurant with recycled air.

But even outdoors, wear a mask if you are likely to be close to others for an extended period.

When indoors, one simple thing people can do is to “open their windows and doors whenever possible,” Marr said. You can also upgrade the filters in your home air-conditioning systems, or adjust the settings to use more outdoor air rather than recirculated air.

Public buildings and businesses may want to invest in air purifiers and ultraviolet lights that can kill the virus. Despite their reputation, elevators may not be a big risk, Milton said, compared with public bathrooms or offices with stagnant air where you may spend a long time.

If none of those things are possible, try to minimize the time you spend in an indoor space, especially without a mask. The longer you spend inside, the greater the dose of virus you might inhale.

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News Network
February 4,2020

Boston, Feb 4: Practising yoga may increase levels of a messenger molecule involved in regulating brain activity, and completing one yoga class per week may maintain elevated levels of this chemical, according to a study which may lead to better ways of mitigating depressive symptoms.

The study, published in the Journal of Alternative and Complementary Medicine, assessed a group of 30 clinically depressed patients who were randomly divided into two groups.

According to the researchers, including those from Boston University in the US, both groups engaged in coherent breathing, and Iyengar yoga -- a form of hatha yoga, developed by B. K. S. Iyengar, emphasising on detail, precision, and alignment in the performance of yoga postures.

The only difference between the groups, the scientists said, was the number of 90 minute yoga sessions, and home sessions in which each group participated.

Over three months, they said, the high-dose group (HDG) was assigned three sessions per week, while the low-intensity group (LIG) engaged in two sessions per week.

The participants underwent magnetic resonance imaging (MRI) scans of their brain before the first and after the last yoga session, and also completed a clinical depression scale to monitor their symptoms, the study noted.

Results of the study revealed that both groups had improvement in depressive symptoms after three months.

Their MRI analysis showed that levels of the brain messenger molecule GABA were elevated after three months of yoga, as compared to the levels before starting yoga.

According to the study, this increase was found for approximately four days after the last yoga session, but the rise was no longer observed after about eight days.

"The study suggests that the associated increase in GABA levels after a yoga session are 'time-limited' similar to that of pharmacologic treatments such that completing one session of yoga per week may maintain elevated levels of GABA," explained study co-author Chris Streeter from Boston University.

Providing evidence-based data may help in getting more individuals to try yoga as a strategy for improving their health and well-being, the scientists said.

"A unique strength of this study is that pairing the yoga intervention with brain imaging provides important neurobiological insight as to the 'how' yoga may help to alleviate depression and anxiety," said study co-author Marisa Silveri from Harvard University.

In this study, we found that an important neurochemical, GABA, which is related to mood, anxiety, and sleep, is significantly increased in association with a yoga intervention," Silveri said.

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News Network
July 10,2020

Toronto, Jul 10: Pasteurising breast milk at 62.5 degrees Celsius for 30 minutes inactivates the SARS-CoV-2 virus that causes Covid-19, making it safe for consumption by babies, a study claims.

According to the research published in the Canadian Medical Association Journal, current advice for women with Covid-19 is to continue to breastfeed their own infants.

In Canada, it is standard care to provide pasteurised breast milk to very-low-birth-weight babies in hospital until their own mother's milk supply is adequate, the researchers said.

"In the event that a woman who is Covid-19-positive donates human milk that contains SARS-CoV-2, whether by transmission through the mammary gland or by contamination through respiratory droplets, skin, breast pumps and milk containers, this method of pasteurisation renders milk safe for consumption," said Sharon Unger, a professor at the University of Toronto in Canada.

The Holder method, a technique used to pasteurise milk in all Canadian milk banks at 62.5 degrees Celsius for 30 minutes, is effective at neutralising viruses such as HIV, hepatitis and others that are known to be transmitted through human milk, the researchers said.

In the latest study, the researchers spiked human breast milk with a viral load of SARS-CoV-2 and tested samples that either sat at room temperature for 30 minutes or were warmed to 62.5 degrees Celsius for 30 minutes.

They then measured for active virus, finding that the virus in the pasteurised milk was inactivated after heating.

More than 650 human breast milk banks around the world use the Holder method to ensure a safe supply of milk for vulnerable infants, the researchers said.

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