Right Balanced Nutrition For weight Loss, Fat Loss, Inch Loss
How to eat right balanced nutrition ? – A priority often neglected.
We get out of shape only because of one prime reason we are negligent toward our body. We take our health for granted.
Fitness should be internally motivated.
Are you ready to get in the best shape foreever?
Nutrilove is in for a lifestyle change.
Looking good and feeling good go hand in hand . But, the urban lifestyle is making people add extra weight – even to the extent of obesity. Bringing positive changes is getting difficult. Obesity is already an epidemic and it leads to several diseases like diabetes, sleep apnea, heart disease and many more even cancer.
Think getting rid of obesity.
Nutrilove cares for God’s best work of art. It will help you look Fit , Look awesome and Healthy You.
Changing your diet can be an effective way to give your body a reset & refresh.
The easiest way to look your best is to Eat right.
Let’s Gear Up for the Fitness Revolution …. A Long Term Gain
Fitness is not a option, It is mandatory. Right?
you can achieve Fitness by redesigning your life, Nutritiously.
But what should be on my plate?
What will be your choice? Fitness or Fatness?
For a healthier lifestyle we can emphasize on well-balanced, portion-controlled diets and well-planned scheduled exercises.
Its vital to achieve optimal weight for better long term health and to keep it off thereafter.
Wait… There are many different strategies when it comes to losing weight
There are many fad diets for optimal weight , shaping body or weight loss..
I want to lose weight. Is diet really more important than exercise?
Are these fad diets.. healthy?
There are so many fad diets that may help weight loss but are not sustainable in long run . Some people also develop hormonal imbalance, premature ageing and see drop in their immunity because of these diets.
There is no evidence that fad diets are conducive to good health in the long run, and no evidence they are better than other, more sustainable diets at health transformation or weight loss in the short run.
So, why not to opt crash diets?
Skip the fad diets, Eat Healthy. Balanced Nutritious food will make you Fit and noticeable thinner.
But.. By Healthy Eating I can be Fit?
Healthy eating is right & natural for our body.
And what is right and natural for the body, should also make us feel and look the best, right? Why is it then that we find it so hard to eat healthy, despite these facts. Healthy eating is not something which you should have to make a great effort to do to stay fit.
Does it mean what we eat everyday is not balance nutritional food?
Fortunately or unfortunately, in today’s society we have access to many foods from so many different cultures. With this we have forgotten the basic fundamentals of eating right.
If we are reminded of these fundamentals, we can again begin to feel and look our best, while still enjoying the foods we love.Everyone’s dream is to eat without getting Fat .
Eating is probably the most important pleasures in life, so why deny ourselves when with just a little thought and effort we can actually eat our way to good health.Healthy eating is not something you should have to make a great effort to do.
But, Our ever demanding professional responsibilities have taken a toll on our health & fitness.
How?
Every day we make quick choices while eating. Because of not eating right meal on right time our hunger pan drives us to unhealthy eating choices.We always choose fast food , cold drinks . Today’s Progressive digital life, we have smart phone, smart TV , smart watch.But when it comes to eating right food we failed to make smart choice of eating right. And it results to obesity , high blood pressure, diabetes, infertility, heart diseases.
It’s beyond strange that so many humans are clueless about how they should feed themselves.No other animal in the world has to make an effort to eat properly to stay fit, why then do we?
Your body is finely tuned vehicle, Give it good fuel, and it will take you places.
So what can I eat?
EVERY 35 DAYS, YOUR SKIN REPLACES ITSELF, EVERY MONTH, YOUR LIVER REPLACES ITSELF. YOUR BODY MAKES THESE NEW CELLS FROM THE FOOD YOU EAT. WHAT YOU EAT , LITERALLY BECOMES YOU. YOU HAVE A CHOICE IN WHAT YOU ARE MADE OF YOU ARE WHAT YOU EAT.
Your Health Your Choice
It’s not just about how you look on the outside, But it’s how you are affected inside.
our genes may load the ‘gun’, but it is your diet, lifestyle, stress and other environmental exposures that pull the ‘trigger’ that causes disease and premature ageing.
Fit is not Destination ,
It is a Way of Life
Every time when you Eat, or Drink ,You are either feeding disease or fighting it.
Let’s see How our eating is affecting our body.
Fat Lasts Longer than flavor.
If you make your choices intelligently, You will have ideal weight & Fitness.
What is basic formula of healthy eating? I should eat less?
You don’t have to Eat less. You just have to eat right For Ideal Weight & Fitness
How I can eat right? What are the things I should follow to eat right?
Eat your way to a healthy body and mind.
A diet rich in vegetables healthy fats , protein and whole grains is increasingly being recognized as the healthiest for your brain in the long run.
Here is the way To eat right balance Nutritious food.
The Four major portion controlled our meals.
Your four major meals should be breakfast, lunch, snack and dinner.
The thumb rule is to keep snacks lighter than breakfast. And lunch should be heavier than other meals. dinner should be light. Portion size is more important than completely eliminating certain food items(that leads to more carvings).
The basic fundamentals of nutrition consists of eating all three major meals.
Breakfast -9.00am ,
Lunch – 1.00 pm ,
snacks – 5.00 pm and
dinner – 9.00 pm
But it is recommended to eat only when you are hungry.
Always try to eat on Time. Your hunger pan will drive you on unhealthy food platform.
It is recommended to have dinner light.
Tips to make Dinner light
Well, by eating something wholesome in the evening (Between 4PM to 6 PM) . This is the make or break meal, this decides whether you will have long lasting fitness or whether it will fizzle out in the next couple of weeks. And this is the Golden Rule – eat a wholesome meal between 4-6 pm in the evening.
Why? Read more…
Our hormone cortisol follows a natural cycle; it rises in the morning, allowing you to start fresh,bowels, etc., and drops in the evening, to allow for restful sleep in the night.
That is why quality of sleep and waking up fresh is one of the important health parameters This tells us about your metabolic health, your immune response, your hormonal balance and your response to stress.
When we don’t eat anything in the evening or kill our appetite with tea or coffee, our body works at producing more cortical instead of reducing it. This will lead to – – Overeating at dinner – Poor sleep – Slow digestion – PCOD/ Thyroid issues – Insulin insensitivity (leading to diabetes and many other lifestyle diseases)
How?
Some meal options for your 4-6 pm meal whether you are at work, on a train, in college, wherever –
Popcorn is also better option as it is low calorie high fiber food.
- Handful of groundnuts and chana – regulates appetite, prevents bloating and overeating at dinner time.
Do this if you eat early dinners, before 8pm. Very good meal for diabetics, for PCOD and those with low energy levels in the day.
- Jaggery, ghee and chapati – if you stay active, work away from home, eat dinner post 9pm and struggle to sleep well, suffer from constipation or have low Hemoglobin levels.
- Poha/ Upma/ Dosa/ Egg toast/ homemade Khakra or Mathri/ homemade Goond or Besan laddoo – If your work load increases post evening or you have a party to attend or if you have frequent headaches, leg cramps, low immunity this is a good meal. And if none of the above is possible even a grilled vegetable and cheese sandwich will do.
- Chaat / Samosa/ Street food – yes and this is a good time to have it, but only once a week. And the worst time to have chaat or street food is dinner.
In all above cases, expect dinner quantity to naturally drop over the next 4-5 days. This is normal and an expected outcome. Most important note – The 4-6 pm meal only happens if its planned in advance. Plan for your whole week today itself.
What I know for sure, it’s that carbs are evil. I should avoid carbs right?
Exactly the opposite is true. You cannot have a complete or healthful diet without carbohydrate sources.
All plant foods are carbohydrate sources.
Most plant foods are mostly carbohydrate. So if “all carbs” are evil, then so are vegetables, fruits, whole grains, beans, lentils, nuts, and seeds.
“Carbs are not Evil , Excess Calories Do.”
Highly processed grains and added sugar are bad, not because they are carbohydrate, but because they’ve been robbed of nutrients, they raise insulin levels, and they’re often high in added fats, sodium, and weird ingredients. Carbs are not evil; junk food is evil.
But what should be on my plate?
One of the easiest & cheapest ways to make improvements to your skin & general well being is to look at what you pile on your plate. Remove the refined sugary foods, skip the dairy and add in plenty of colorful antioxidant rich vegetables and fruits to protect the skin , support healing and lower inflammation.
Complete your plate with 4 major nutrients
1- Carbohydrates – (rice , wheat , roti, pasta, bread, noodles etc.)
2.- Protein-(curd, paneer, milk , dal, etc)
3- fiber -(leafy vegetables and raw salads)
4- fat( vegetable oil used for cooking)
Go organic . Nature is so smart, It put the proper medicine inside the food.
Should I eat rice ? As I have heard eating rice results in weight gain.
Check out the reasons Why you should eat rice for dinner.
Why you should eat rice ?
Health Benefits of Rice :
Easy to digest – increases leptin sensitivity and therefore improves sleep quality – it is a prebiotic (food for probiotic) and keeps the gut strong.
Helps to Relieves constipation – the BCAA (branch chain amino acids) in rice have muscle sparing effect (you will see results of workout faster). – suitable for people of all kinds.
some of the hidden nutrients in Rice are
Methionine – it’s a sulphur containing amino acid that helps prevent damage to the skin tone by free radicals, helps detox the liver and slows down the ageing process. Better skin and hair, lesser lines and even lesser greying.
Vitamin B1 – good for the nerves, heart and helps reduce inflammation and bloating.
Vitamin B3, you can increase values if you soak rice for a while before cooking it.
RS – Resistant starch, a molecule that gets fermented in our large intestines. It helps prevent cancer, improves lipid profile and inhibits growth of the bad bacteria.
Rice, with dal and ghee, ensures that the meal stays low on the glycaemic index and there is a steady blood sugar response. It is therefore perfectly fine for anyone with Diabetes, heart disease or any other disease, for pregnant women, for young and old, active and sedentary, thin and obese.
To make it healthier & nutritionally rich add some veggies to it like peas, carrots, soya beans or anything healthy you like to eat. It will make it nutritionally rich with magnesium and fiber.
If you have diabetes and wonders that you need to cut down the white rice from your meal plan then no, it’s not even the scenario. You still can eat white rice if you have diabetes but in a very limited portion.
Important Note:- Eating large portion of white rice may have an increased risk of developing type-2 diabetes. Organic Basmati Rice preferred choice .
Which rice I should eat? Brown rice right?
White Basmati rice is very light. The best answer is the rice which is available in your local market go for that.
White Basmati rice is very light. The best answer is the rice which is available in your local market go for that.
Who can eat rice?
Everyone.
If you will eat rice, with dal and ghee, It will ensure that the meal stays low on the glycaemic index and there is a steady blood sugar response.
It is therefore perfectly fine for anyone with Diabetes, heart disease or any other disease, for pregnant women, for young and old, active and sedentary, thin and obese.
Is White Rice Safe For Diabetics?
If you have diabetes and wonders that you need to cut down the white rice from your meal plan then no, it’s not even the scenario. You still can eat white rice if you have diabetes but in a very limited portion.
Important Note:-Eating large portion of white rice may have an increased risk of developing type-2 diabetes.
I have heard that ghee will make me fat . Is it true?
Eat ghee. Without fear, without guilt, without doubt.
Ghee means – clarified butter made from the milk of a buffalo or cow
Super Health Benefits of Ghee:
Add 1 tsp of ghee to breakfast, lunch and dinner that’s the basic you need to start with. Especially useful for – PCOD, Diabetes and Heart diseases, BP, acidity, weak joints, constipation, IBS.
Ghee can make you lose weight.
Ghee & jaggery as post lunch or dinner if you suffer from PMS, fatigue or low Hb levels.
Notes:-
- If you feel low energy level throughout the day / if you feel sugar cravings post lunch or if you feel
afternoon slump add extra tsp of ghee. - Add an extra tsp of ghee to lunch if you have sweet cravings or experience post afternoon slump where you feel that you are operating on 50% of potential.
- Add an extra tsp of ghee to dinner if you wake up feeling constipated, have IBS or digestion issues in general or suffer from poor sleep quality.
- Add ghee, especially in winters to keep the joints supple and skin glowing are –
Ghee roasted makhanas , Goond laddoos , kala udad, made in ghee are some of the ways . Experience how energetic & light you feel after your post lunch/dinner.
You need to use cow ghee. If you don’t have it then from buffalo milk you can make ghee.
If you are getting difficulty in ghee then you can buy unsalted,organic white butter & then make ghee of it.
How much ghee can I eat a day?
Add 1 tsp of ghee to breakfast, lunch and dinner that’s the basic you need to start with. Preferably one teaspoon of pure ghee, three times a day will do the job.
They said that I should not drink tea/ coffee . What is the truth?
Drinking coffee and tea can reduce abnormal heart rhythms, which is known to cause strokes. Atrial fibrillation (AFib)Causes the heart to beat rapidly and skip beats, and if left untreated, can cause strokes. Caffeine blocks the effects of adenosine, a chemical that can facilitate AFib. – Research at Alfred hospital Baker heart & diabetic Institute in Australia.
Only you should limit the sugar intake in tea/ coffee.
Everything too much is harmful.
How do you take good care of all your detoxifying organ systems?
You can take good care of your liver and kidneys, gut, and immune system by eating well, not smoking, exercising, sleeping enough, managing your stress, and so on.
I have heard that “inducing ketosis” also helps in reducing weight. How ketogenic diet helps in reducing weight?
A ketogenic diet is one diet that starves the body of glucose sources so that it’s forced to burn ketone bodies — products of fat metabolism — as fuel.
The only use of a ketogenic diet that is clearly medically justified is to treat refractory seizures in select cases, mostly in children.
I have acknowledged what I should eat. But Is there any food, which I should not eat?
Avoid 4 food culprits.
1. c’s : cold drinks and caffeinated beverages.
2. p’s :papad and potato.
3. D’s Desserts and deep fried foods.
4. S’s Sweeteners and salted farsan / savories .
Tip for right diet is:-
You should eat whole grains, which are highly nutritious , rich in fiber.
Let the superfoods ( A food that has an especially high ratio of many valuable nutrients relative to calories, and a very low amount of any detrimental nutrients like sugar or saturated fat) be a part of your diet.
Can I lose weight on a plant based (vegan) diet?
Plant–based diets (vegan diet) are just as effective as other diets for weight loss and weight maintenance. The fiber found in fruits, vegetables, nuts, seeds and whole grains will help you maintain a healthy body weight. At 1,200 calories, this plant based (vegan) weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week.
Why should you try plant based diet?
Eat more plant-based diets.
Plant-based diets benefit both glycemic control and cardiovascular health because they are low in saturated fat, rich in phytochemicals, high in fibre and often rich in low-glycemic fruits and vegetables.
–For the study, published in the Journal Clinical Nutrition
people who ate diet high in processed meats such as sausage and bacon were at a higher risk of death from cancer and heart disease.-than people who got protein mainly from plant sources(nuts, soya and beans)- Harvard university research
Every 3% increase in plant protein slashed the risk of early death by 10%.
Why should you limit your intake of sugar, oil , and salt ?
Follow the ‘ek chammach kam’ principle to stay healthy. Restricting for sugar, oil , and salt will prevent health disease.
Sugar provides calories with no other nutrients — “empty” calories. It also goes quickly into the blood as blood sugar, where it triggers an insulin release. High levels of insulin help foster weight gain, and particularly fat around the middle, where it does the most harm. Perhaps more important, sugar and sweetness trigger appetite, so we simply tend to eat more when sugar is added to an ingredient list. The food industry knows this very well and routinely puts sugar into formulations to stimulate our appetites, and make us all eat more than we should. So, for many reasons, limiting intake of added sugar is very important to weight control.
Important Tips on eat right:-
Indian diet is rich in carbohydrates, So You can reduce carb intake by half. You can include sprouts, veggies, fruits, curd etc
If you have choice for protein bar and fresh salads/fruits , the second will be right option.
Stop Eating when you are 80% full.
The Okinawans, who inhabit remote Japanese islands, have the highest percentage of people living beyond 100. Their secret?
At every meal , they stop eating when they feel about 80% satisfied,
Do not eat any extra food after that.
Combating Obesity, eating less is thought to reduce overall stress on the body’s systems, helping cut your disease risk.
INCHING TOWARDS A LONG LIFE – ONE MOVE AT A TIME.
Good diet is related To metabolic processes of body
Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself.
Connect To us
Related coverage
Effective ,natural , scientifically proved easy to follow the best ways To Lose weight fast & keep it off!! If nothing is working , going through these detailed healthy weight loss guidelines will help you to bounce back!!
Read More..
Eating in the morning can help you stay slim. Boost your metabolism with the proper start. Check out the best thing to eat for breakfast to lose weight.
Read More…
Effective ,natural , scientifically proved easy to follow weight loss tips to shape from fat to Fit. Lose fat fast foreve, for everyone.
Read More…