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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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Agencies
March 15,2020

Should you let your babies "cry it out" or rush to their side? Researchers have found that leaving an infant to 'cry it out' from birth up to 18 months does not adversely affect their behaviour development or attachment.

The study, published in the Journal of Child Psychology and Psychiatry, found that an infant's development and attachment to their parents is not affected by being left to "cry it out" and can actually decrease the amount of crying and duration.

"Only two previous studies nearly 50 or 20 years ago had investigated whether letting babies 'cry it out' affects babies' development. Our study documents contemporary parenting in the UK and the different approaches to crying used," said the study's researcher Ayten Bilgin from the University of Warwick in the UK.

For the study, the researchers followed 178 infants and their mums over 18 months and repeatedly assessed whether parents intervened immediately when a baby cried or let the baby let it cry out a few times or often.

They found that it made little difference to the baby’s development by 18 months.

The use of parent’s leaving their baby to ‘cry it out’ was assessed via maternal report at term, 3, 6 and 18 months and cry duration at term, 3 and 18 months.

Duration and frequency of fussing and crying was assessed at the same ages with the Crying Pattern Questionnaire.

According to the researchers, how sensitive the mother is in interaction with their baby was video-recorded and rated at 3 and 18 months of age.

Attachment was assessed at 18 months using a gold standard experimental procedure, the strange situation test, which assesses how securely an infant is attached to the major caregiver during separation and reunion episodes.

Behavioural development was assessed by direct observation in play with the mother and during assessment by a psychologist and a parent-report questionnaire at 18 months.

Researchers found that whether contemporary parents respond immediately or leave their infant to cry it out a few times to often makes no difference on the short - or longer term relationship with the mother or the infants behaviour.

This study shows that 2/3 of mum's parent intuitively and learn from their infant, meaning they intervene when they were just born immediately, but as they get older the mother waits a bit to see whether the baby can calm themselves, so babies learn self-regulation.

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News Network
June 20,2020

Washington, Jun 20: Pregnant and postpartum women are usually at a high risk of depression and anxiety - one in seven women struggle with symptoms in the perinatal period and the coronavirus pandemic is exacerbating those struggles according to a recent study.

The study was published in Frontiers in Global Women's Health, which found that the likelihood of maternal depression and anxiety has substantially increased during the health crisis.

"The social and physical isolation measures that are critically needed to reduce the spread of the virus are taking a toll on the physical and mental health of many of us," said Dr. Margie Davenport of the University of Alberta, Canada, who co-authored the study.

For new moms, those stresses come with side effects.

"We know that experiencing depression and anxiety during pregnancy and the postpartum period can have detrimental effects on the mental and physical health of both mother and baby that can persist for years," said Davenport.

Such effects can include premature delivery, reduced mother-infant bonding, and developmental delays in infants.

The study surveyed 900 women - 520 of whom were pregnant and 380 of whom had given birth in the past year - and asked about their depression and anxiety symptoms before and during the pandemic.

Before the pandemic began, 29 percent of those women experienced moderate to high anxiety symptoms, and 15 percent experienced depressive symptoms. During the pandemic, those numbers increased - 72 percent experienced anxiety and 41percent experienced depression.

Because lockdown measures have affected daily routines and access to gyms, researchers also asked women whether their exercise habits had changed. Of the women surveyed, 64 percent reduced their physical activity since the pandemic began, while 15 percent increased and 21 percent experienced no change.

Exercise is a known way to ease depression symptoms, so limited physical activity may result in an uptick in depressive symptoms. Indeed, the study found that women who engaged in at least 150 minutes of moderate physical activity a week had significantly lower symptoms of depression and anxiety.

The findings are somewhat limited given the fact that researchers could not survey women before the pandemic began (since they could not know a pandemic would occur). The women surveyed could only offer their pre-pandemic symptoms in hindsight.

Also, while the researchers asked women about their symptoms using validated measures, only mental health care professionals can validly diagnose an individual with depression or anxiety.

The study was specifically interested in the impact of COVID-19 on new moms, but Davenport says maternal mental health is a critical issue no matter the time.

"Even when we are not in a global pandemic, many pregnant and postpartum women frequently feel isolated whether due to being hospitalized, not having family or friends around or other reasons," she said.

"It is critical to increase awareness of the impact of social (and physical) isolation on the mental health of pregnant and postpartum women," Davenport added.

Increased awareness makes diagnosis and treatment - the ultimate goal - more likely.

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Agencies
May 23,2020

Food with high water content is highly prescribed by doctors to stay hydrated during the summers, a season that summons a wave of soaring temperatures, higher than 40-degrees.

A much-loved fruit in India, apples are hydrating heros' in such a situation. A heatwave can affect human health in a varied manner and to maintain ideal body temperature in this soaring summer, one must remain adequately hydrated, be protected from the sun and maintain hygiene.

Working professionals and people who must step out in summers, are prone to the heatwave impact. Pediatric experts and doctors agree on the benefits of drinking water and eating fruits, especially, apples. 'An apple a day, keeps the doctor away' is true as they are rich in a number of vitamins with great anti-inflammatory benefits and many other essential minerals. Washington Apple Commission spells how apples can prove to be a summer-friendly fruit.

People often don't realise the danger of exposing themselves to extreme heat. Older adults, young children, and people with chronic illnesses are most at greater risk for serious problems. The nutrition benefits of apples may help not only in avoiding such illnesses but may also protect against many such conditions.

As popular as apples are as a fruit, they are enriched in antioxidants, dietary fibers, vitamins and a range of other nutrients that are greatly beneficial in maintaining good health. The fruit is rich in soluble fibers which may help prevent several health conditions and may lower the risk of major diseases such as heat strokes, diabetes and cancer.

The soluble fiber also promotes weight loss and improves gut health. The prebiotic effects of apples help feed the good bacteria in the gut, thus, improving digestion.

Apples are made of 85 percent water and contain vitamins, fibres and antioxidants. A high fibre content is a particularly beneficial property of apples, as improper digestion is a major health concern in the tropical climatic region. Apples are also enriched in antioxidants that help protect the lungs from oxidative damage and help oxygen flow through the blood.

Apple-based recipes

Make interesting snacks, dessert, beverages and savoury meals with this miraculous fruit during summers.

Salted apple caramel galette

Caramel apples get a grown-up makeover with this Salted Caramel Apple Galette. Warm, gooey, and delicious, this pastry is loaded with apples and homemade caramel. It's a sophisticated take on a childhood favorite and since it's easier to make than pie, it's perfect for summer get-togethers.

Caramel apple pie ice-cream sandwiches

Nothing is better at a cookout on a warm day than a cold, refreshing ice cream sandwich. In Caramel Apple Pie Ice Cream Sandwiches, the comforting flavor of apple pie is recreated in a creamy frozen banana-based ice cream studded with apple and date pieces. Then that scoop of ice cream is sandwiched between two pieces of no-bake cinnamon oat cookie dough.

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