Weight loss using Egg White Protein

Weight loss using Egg White Protein

Low-Calorie Food

Egg is not a high-calorie food in the first place; therefore, cutting the yolk out of the meal would only mean you are adding even lesser calories. So if you are looking to lose weight, make sure you opt for egg whites rather than the whole egg.

Helps In Maintaining Blood Pressure

The presence of potassium in an egg white may help reduce and maintain blood pressure levels. Potassium is a mineral and electrolyte that is associated with heart and bone health along with the proper functioning of the body. According to a study by American Chemical Society, egg white contains a peptide called RVPSL, which is a component of protein that helps reduce blood pressure levels.

Helps Lower The Risk Of Cardiovascular Diseases

Potassium helps in lowering blood pressure, which in turn can avert any cardiovascular diseases. It works by promoting vasodilation, a process in which blood vessels widen, which allows smooth blood flow and prevent any chances of clogging.

Contains Essential Vitamins

Egg whites contain essential vitamins like A, B-12 and D. One of the most important vitamins is riboflavin, also known as vitamin B2, is necessary for preventing various conditions like age-related macular degeneration, cataracts and migraine headaches.[wp_ad_camp_1]

Although MedlinePlus recommends limiting egg consumption to less than four eggs weekly because they are high in dietary cholesterol, there’s no limitation on egg whites since they are cholesterol-free. In fact, eating egg whites regularly may even help you shed extra pounds. Regardless of what you eat, a calorie deficit is required for successful weight loss.[wp_ad_camp_4]

 

Calories

Egg whites are a low-calorie food, which is beneficial during weight loss. According to the U.S. Department of Agriculture’s Nutrient Data Laboratory, two large egg whites contain 34 calories, compared with 72 calories provided by one large whole egg. Replacing whole eggs with egg whites helps reduce your total calorie intake. Eating 500 fewer calories daily will help you lose 1 pound per week, and reducing your current intake by 1,000 calories a day will help you shed 2 pounds weekly.[wp_ad_camp_3]

Protein

The high protein content of egg whites also makes them an excellent choice during weight loss. According to a study published in 2009 in the “Journal of Nutrition,” protein not only helps you feel full, it causes your body to expend more calories. Therefore, protein-rich diets are often effective when trying to reduce calories for effective weight loss. The Institute of Medicine suggests it’s safe to consume up to 35 percent of your total calories from dietary protein, which is equivalent to 105 grams daily when eating 1,200 calories a day.[wp_ad_camp_5]

Other Benefits

Unlike whole eggs, egg whites contain no saturated fat or dietary cholesterol, which means egg whites are a heart-healthy choice during weight loss. According to the U.S. Department of Agriculture’s Nutrient Data Laboratory, one large whole egg contains 186 milligrams of cholesterol. The American Heart Association recommends limiting dietary cholesterol to 300 milligrams daily, and 200 milligrams per day if you have coronary heart disease or elevated low-density lipoprotein blood cholesterol levels. Losing weight – if you’re overweight or obese – also helps reduce your heart disease risk.

Calories for Weight Loss

Although individualized calorie needs for weight loss are based on your initial body weight, gender and activity level, the National Heart, Lung and Blood Institute provides some general recommendations. Based on these guidelines, inactive women weighing less than 165 pounds generally need 1,000 to 1,200 calories a day, while active women, men and women weighing 165 pounds or more often require 1,200 to 1,600 calories daily for effective weight loss.

Eggs make for an important part of our breakfast and are known for their many health benefits; moreover, they are versatile. They can be made in to an omelette or can be scrambled, boiled, fried or just about anything. However, there has been a constant debate on how eggs also contribute to increased cholesterol level that is generally found in the egg yolk, which is why most people opt for only egg whites. Eating only egg whites instead of whole may lower the amount of calories, fat and saturated fats you consume. We reveal some benefits the much neglected egg whites have.[wp_ad_camp_2]

Cholesterol-Free

Once you have removed the egg yolk, the egg is left with no cholesterol content. Therefore, anyone who has high cholesterol levels can eat egg whites, leaving lesser chances of developing heart disease risk or elevation of cholesterol levels.

Rich In Protein

Whole eggs top the charts in terms of protein content, courtesy egg yolk. However, egg whites also tend to have generous amount of low-fat protein that is beneficial for the body. High quality protein helps build muscles and also helps you cut down on cravings and hunger pangs by keeping you fuller for long.

 

Weight Loss using Oats

Weight Loss using Oats

To make your oats even better for weight loss, stir in an egg white or two as the oats cook; then add your favorite toppings. The egg whites won’t significantly affect the flavor of your oatmeal, but they’ll add beneficial protein. That’s key for shedding pounds, according to the Harvard School of Public Health — it makes your burn more calories during digestion, and it also keeps you full after your meal, which may help you eat less.[wp_ad_camp_3]

Oats are a healthy diet staple for many good reasons — they’re affordable, endlessly customizable and packed with nutrients like healthy carbs and fiber. They’re also a great option when you’re trying to lose weight, so you should incorporate them into your weight-loss diet at least a few times a week. How you serve your oats can have a big impact on their weight-loss benefits, though; stick to flavorings that add nutritional value and promote fat loss, and avoid sugary or fatty toppings that add lots of calories.[wp_ad_camp_1]

Avoid Sugary Instant Oats

Regardless of which texture of oats you choose — from chewy steel-cut oats to creamier instant oats — buy plain oats without added flavorings. Packaged flavored oatmeal often comes loaded with sugar, which adds calories without boosting the oats’ nutritional value. For example, one packet of a commercially available maple and brown sugar-flavored oatmeal has 158 calories and 13 grams of sugar, while a one-third cup serving of plain rolled oats — enough to make roughly a half-cup of cooked oatmeal — has just 102 calories and less than a gram of sugar.[wp_ad_camp_2]

Switching from a serving of flavored oatmeal to plain oats every morning saves you more than 20,000 calories over the course of a year — enough to lose more than 5 pounds without making any other changes to your diet.

Eat Oats With Fiber-Rich Toppings

Instead of flavoring your oatmeal with sugar, top your oats with healthy mix-ins that help you lose weight. One key nutrient for weight loss is fiber, according to research performed at the University of Massachusetts Medical School. Fiber helps keep you full, so you’re less likely to overeat, and simply adding more fiber to your diet is one of the simplest ways to shed pounds, according to UMass. Boost your oats’ fiber content by adding a handful of berries — raspberries, blackberries, blueberries or strawberries — for only 25 to 40 calories per half-cup.[wp_ad_camp_4]

Avoid Fatty and Sugary Add-ins

While you might be tempted to sweeten your oats with “healthy” sugars like maple syrup, honey or agave, these sweeteners all count as added sugar and offer little nutritional value. Instead, add sweetness with a spoonful of sugar-free applesauce or banana puree. Or mix a drop of stevia — a natural, calorie-free sweetener — into your oats.[wp_ad_camp_5]

You also want to avoid fatty toppings to promote weight loss. Peanut butter, for example, offers some nutritional benefits, but it’s also packed with fat and has 188 calories per 2-tablespoon serving, so you could potentially add hundreds of calories to your breakfast if you don’t watch your portion size. And making your oatmeal with whole milk could thwart your weight loss efforts, too — one cup has 149 calories and 8 grams of fat. Make your oats with water instead to keep your calorie intake low.

Ways to Serve Oats to Lose Weight

One of the benefits of oatmeal for weight loss is its adaptability — you can mix and match toppings, textures and cooking techniques to get a different-tasting bowl each time, so you’re less likely to get bored with your diet and quit. Try baking a mixture of steel-cut oats, unsweetened almond milk, banana puree and cinnamon for rich-but-healthy “banana bread” oatmeal. You can bake a big batch on the weekends, then separate it into smaller servings to eat throughout the week. Experiment with different spices to add more flavor — a dash of cardamom perfectly complements fresh chopped cherries, while a touch of cayenne pepper can work well in cacao-flavored oats.

Weight loss using carrot juice

Weight loss using carrot juice

In addition to having effects similar to those of phosphorous, the 14.7 percent of your daily potassium in a cup of carrot juice promotes bone health and helps lower blood pressure. Men can obtain 13.3 percent of their manganese and 7.8 percent of their magnesium from a cup of carrot juice, while women get approximately 17.1 percent and 10.3 percent of these minerals, respectively. In addition to effects similar to those of potassium, both of these minerals help regulate blood sugar and may reduce weight loss due to diabetes.

Macronutrients

Despite these high levels of vitamins and minerals, a cup of carrot juice contains only 94 calories, 0.4 g of fat, 21.9 g of carbohydrates and 9.2 g of sugar. As weight loss occurs when you burn more calories than you consume, low-calorie, nutrient-dense carrot juice is a great way to meet both your daily nutritional needs and weight loss goals. With 1.9 g of fiber, a cup of carrot juice also promotes healthy digestion, regulates blood sugar levels and helps you feel full for a longer period of time on relatively few calories.[wp_ad_camp_3]

The thick layers of cellulose on the cell walls of raw carrots prevent your body from digesting and fully absorbing the vitamins and minerals in these vegetables. By juicing carrots, you break down these cell walls and increase the concentration of carrots that you can consume. Although juicing makes carrot juice more nutrient-dense than raw carrots, carrot juice is still low in calories and fat, while high in vitamins and minerals, making carrot juice a good addition to a weight loss program.[wp_ad_camp_1]

One cup of carrot juice contains more than 250 percent of your daily vitamin A, which plays a role in healing muscles after workouts, bone health and muscle growth. The vitamin C in carrot juice helps regulate blood sugar and has effects similar to vitamin A, with 22.3 percent of a man’s and 26.8 percent of a woman’s daily intake in one cup. A cup of carrot juice also contains 30.5 percent of a man’s and 40.7 percent of a woman’s vitamin K. As nutrition experts Jane Higdon and Victoria Drake note in their 2011 book “An Evidence-Based Approach to Vitamins and Minerals,” vitamin K is essential to the function of proteins that help calcium bind to, build and repair bones.[wp_ad_camp_5]

Vitamin B Complex

In addition to promoting a healthy workout through these muscle and bone strengthening benefits, a cup of carrot juice is a great source of vitamins B1, B2 and B6. These vitamins are essential to breaking down glucose, fats and protein, thus increasing your ability to build muscle, boost your metabolism and lose weight. These B vitamins also lower stress and depression, both of which prevent weight loss at high levels. As Lynn Haley reports in the January 2006 issue of “DOC News,” managing stress and depression can boost weight loss, prevent regaining weight and lower your risk of obesity.[wp_ad_camp_2]

Minerals

A cup of carrot juice contains 6.1 percent of a reproductive-aged woman’s iron intake, with the same amount accounting for 13.6 percent of the lower iron needs of men and post-menopausal women. This element promotes weight loss by increasing exercise capacity, sports performance, oxygen transport and energy. A cup of carrot juice contains 14.1 percent of your daily phosphorous. This element helps build, repair and maintain muscles, decreases pain after a workout and boosts your body’s energy use.[wp_ad_camp_4]

Weight loss using Brussels Sprouts

Weight loss using Brussels Sprouts

Weight Loss Benefits of Brussels Sprouts

Did you know that eating Brussels sprouts on a regular basis as part of a balanced diet may also help you lose weight? Brussels sprouts are very low in calories (one ounce of cooked and drained Brussels sprouts weigh in at about 10 calories), and they contain only trace amounts of fat.

In addition, the large amounts of vitamin C Brussels sprouts may improve your body’s ability to burn fat during moderate physical exercise. A study conducted by a team of scientists from Arizona State University reported that the study participants who had low blood concentrations of vitamin C burned 25% less fat during a 60-minute walk on a treadmill, compared with those who showed adequate blood levels of vitamin C.

The potential weight loss benefits of vitamin C may be linked to its ability to facilitate the synthesis of carnitine, a compound that has been shown to boost cells’ fat burning capabilities.[wp_ad_camp_1]

No one knows the origin of brussels sprouts, though it’s logical to assume they originated in Belgium. Like nearly all vegetables, brussels sprouts are naturally low in fat and calories. But unlike most vegetables, brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete — it doesn’t provide the full spectrum of essential amino acids — it can be made complete with whole grains. This means you can skip a higher-calorie source of protein, like high-fat meat, and occasionally rely on a meal of brussels sprouts and grains.[wp_ad_camp_5]

Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without filling you out, always a plus for weight loss.

Health Benefits

Brussels sprouts are very high in fiber, and they belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage — fellow cruciferous vegetables — brussels sprouts may protect against cancer with their indole, a phytochemical. They are also particularly rich in vitamin C, another anticancer agent.[wp_ad_camp_3]

Selection and Storage

Fresh brussels sprouts shine in fall and winter. Look for a pronounced green color and tight, compact, firm heads. The fewer the yellowed, wilted, or loose leaves the better. You’re better off choosing smaller heads; they’re more tender and flavorful. Pick ones of similar size so they cook evenly. Stored in the refrigerator in the cardboard container they came in or kept in a plastic bag, loosely closed, they’ll last a week or two.[wp_ad_camp_4]

Preparation and Serving Tips

Dunk sprouts in ice water to debug them. Then rinse them under running water. Pull off loose or wilted leaves; trim the stem ends a little. Cut an “X” in the bottoms, so the insides cook at the same rate as the leaves. Steaming is your best bet. The sprouts will stay intact, odor will be minimized, and you’ll preserve more nutrients than you would if you boiled them. As with broccoli and cabbage, the odor becomes most pronounced when overcooked. Brussels sprouts also lose valuable vitamin C when overcooked. So don’t be afraid to leave your sprouts a bit on the crisp side. As soon as you can barely prick them with a fork they’re done — about 7 to 14 minutes, depending on size. Brussels sprouts are delicious served with just a squeeze of lemon. For more flavor, try a mustard sauce.

It’s true that brussels sprouts may not be one of the most popular vegetables around. But they merit our attention. Their membership of the cruciferous vegetable family makes them cancer-fighting veggies. Give these little cabbages more of a chance because they really are among the healthiest vegetables and foods we can eat.

The health benefits of Brussels sprouts are so impressive that you’d think this hearty cruciferous vegetable shows up near the top of every ‘superfood list’. Research shows that Brussels sprouts contain more glucosinolates than any other common crucifer, more vitamin C than oranges, and almost twice as much vitamin K as red cabbage! However, for some reason, this unsung superfood has not managed to get the attention it deserves from health food enthusiasts.[wp_ad_camp_2]

Weight Loss using Protein shakes

Weight Loss using Protein shakes

Psyllium 
Psyllium husk fiber is primarily a soluble fiber that absorbs about 50 times its weight in water. This helps create a bulkier, softer stool and minimizes constipation that is common during carbohydrate restriction. Add 1-3 teaspoons.   

Glucomannan 
A study over an 8-week period showed those who took 2 capsules of this plant fiber before breakfast, lunch and dinner lost 5.5 pounds while the placebo group gained weight. Take it before a meal or add it to your shake by pulling apart two capsules and pouring in the fiber powder. It swells quickly so don’t save it to drink later.[wp_ad_camp_3]

Choose a protein

The foundation of your shake will be a high quality protein powder mixed into water, not juice. Add about 20-30 grams of protein per shake – the older you are, the more you may need to maintain muscle. A study of adults, average age of 70, showed when they took 40g of whey protein versus 20g, they boosted their muscle protein synthesis by 32%.

Which should you choose? Whey protein may have the best diet research results, with slower digesting milk proteins next, then soy or plant proteins.

Whey protein 
Whey provides good satiety, digests easily and is one of the best muscle-building proteins. It makes a good base shake ingredient and contains about 140 calories and 25g of protein per serving.

Milk or protein blends 
The protein in milk (casein) is slow digesting and can help you feel full longer. Many protein blends combine whey and milk proteins so you get the benefits of both.

 

Drink two whey shakes a day and lose 5 pounds of fat

A clinical trial published in the Journal of Nutritiontracked the body weight of 90 overweight men and women during 23 weeks of drinking two shakes a day. No other instructions on what to eat were given. They drank either whey protein (28g of protein each), soy protein (28g of protein each) or carb shakes. Each shake contained about 200 calories. They drank them around breakfast and dinner. The whey group lost 4 pounds of body weight and 5 pounds of fat mass, as well as reduced their waist circumference and fasting hunger hormone (ghrelin) levels. The soy group lost 2 pounds of body weight and 2.4 pounds of body fat. The carbohydrate control group showed minimal changes.[wp_ad_camp_1]

Drink two MRPs a day and lose 6 pounds of fat

In a study of 38 overweight and sedentary male and female adults published in Nutrition and Metabolism, researchers looked at the effects of a meal replacement powder (MRP) totaling 300 calories per serving (40g protein from whey, casein and milk protein isolate, 25g carbohydrate, 6g fiber, and vitamins and minerals). Subjects drank this MRP once daily for 2 weeks, then twice daily for 8 more weeks. They also exercised 3 times per week and were compared to an exercise-only group and a control group who did not participate in an exercise plan.

After 10 weeks, the MRP-exercise group experienced an average of 6 pounds of fat loss and a 2-pound increase in lean body mass. The exercise-only group lost 2.4 pounds of fat and gained 1.8 pounds of lean body mass. The control group experienced minimal changes.[wp_ad_camp_2]

Of the three groups, only the MRP-exercise group experienced a 12% reduction in cholesterol and 13.3% reduction in LDL (“bad” cholesterol). Also, the time to exhaustion during a standardized treadmill test improved by 21.2% in the MRP-exercise group compared to a 9.8% increase in the exercise-only group and a 1.4% in the control group. For reference, during the last 8 weeks of the study, each day the MRP-exercise group consumed 131g of protein, 190g of carbohydrates, 63g of fat and an average of 1,854 calories.

25 pound weight loss difference over 5 years with one MRP a day

In one study conducted over a 5-year period, overweight subjects who consumed a meal replacement shake lost about 10 pounds compared to others who gained 15 over the same time period, resulting in a 25 pound difference in weight between them. The value of a meal replacement may be the structure of having a prepared meal, which can reduce the temptation to eat the wrong foods.[wp_ad_camp_5]

Meal replacements 
Meal replacement powders (MRP) are larger serving sizes of a protein powder that provide 250-300 calories. They contain a blend of whey and milk proteins and have added carbs, fiber and vitamins. Many people use a half serving, which provides about 20g of protein and 10g of carbs.[wp_ad_camp_4]

Egg, soy or plant proteins
These sources are good for those who like to avoid dairy or have specific milk allergies.

Add satisfying fiber

Add fiber to your shake to keep hunger away and to control blood sugar spikes. These fibers absorb water and expand in your stomach to create a sense of fullness.

Fiber also slows the normal increase in blood sugar in response to a meal, even when drinking just protein. It also helps replace the fiber you’ll be lacking as you cut back on carbohydrate-based foods that normally provide most of your fiber. Try to get 25g of fiber a day.

 

Weight Loss using Carrot juice

Weight Loss using Carrot juice

How to Make Carrot Juice For Weight Loss:

1. Wash and chop the carrots.
2. Add the chopped carrots to the blender.
3. Add a small amount of filtered water.
4. Blend it well. If you think the consistency of juice is too thick for your liking add more water.
5. Now place a nut milk bag in your desired cup/container and pour the blended juice.[wp_ad_camp_3]

Considered to be one of the most popular root vegetables all across the globe, carrot is undoubtedly a powerfood. Whether it is eaten raw or cooked, this sweet vegetable is an integral part of every kitchen. But did you know that having carrot juice on a daily basis can prove to be more advantageous than having one or two carrots a day?

The simple fact that carrot juice is derived from a minimum of three to four carrots makes it even more healthy. Flip through any diet plan, and you will definitely come across carrot juice. This juice is packed with nutrients and other essential minerals like manganese, potassium, vitamin K, and many more.[wp_ad_camp_1]

With winters coming in, it’s time for this season’s favourite fruits and vegetables to take over our platters, and honestly we can’t wait for it. One such vegetable we have our hearts set on is the juicy, crunchy, desi carrots! Did someone say Gajar Ka Halwa! Very soon, vegetable stores and supermarkets are going to be filled with carrots, and we are here to give you 7 reasons why you must load your grocery bag with these delicious tubers next time you go veggie-shopping. “Carrots are good source of beta carotene which is a natural pigment that is used by the body to make Vitamin A and it has good amount of fibre”, said Bangalore based nutritionist Dr. Sheela Manglani speaking about the high nutritive profile of carrots.  “Raw carrots daily address the problem of constipation. Carrots  also help maintain healthy cholesterol and prevent heart diseases. Being rich in potassium they help bring down cholesterol and water retention,”  says, Health Practitioner and Macrobiotic Nutritionist Shilpa Arora. Juice them, boil them or add them to your sabzis and chaats, but don’t make the blunder of missing out on this storehouse of nutrients this winter![wp_ad_camp_2]

How Does Carrot Juice Promote Weight Loss

High fibre: If you are on a weight loss diet, your diet must include foods that are high on fibre, and carrots with both soluble and insoluble fibres perfectly fit the bill. Fibre takes the longest to digest and thus promotes a feeling of fullness and prevents you from bingeing on other fattening foods.
Good for digestion: The significant amount of dietary fiber in carrots plays an important role in maintaining good digestive health. A good digestion is crucial for metabolism, which further helps weight loss[wp_ad_camp_4]

What more can be said about the versatility of the crunchy and ever so delightful carrots? From the decadent ‘gajar ka halwa‘ to a nutritious carrot salad, carrots can steal the show in any avatar. A storehouse of vital minerals and antioxidants, there are plenty of reasons why you should add carrots to your diet today. They are rich in beta-carotene, a compound that helps stimulation of vitamin A. Carrots are also good for heart health, due to their cholesterol fighting abilities. According to the book ‘Healing Foods’, “carrots also aid digestion, help weight control, contain silicon, which benefits skin and nails, and promote eye health due to their beta-carotene, lycopene and lutein content.”  One of the reasons why nutritionist and fitness enthusiasts often ask you to include more carrot to your diet is because of its weight loss abilities. While it is best to have carrots raw, juicing carrots is also a good bet for effective weight loss. [wp_ad_camp_5]

 

Weight Loss using Oats

Weight Loss using Oats

Ways to Serve Oats to Lose Weight

One of the benefits of oatmeal for weight loss is its adaptability — you can mix and match toppings, textures and cooking techniques to get a different-tasting bowl each time, so you’re less likely to get bored with your diet and quit. Try baking a mixture of steel-cut oats, unsweetened almond milk, banana puree and cinnamon for rich-but-healthy “banana bread” oatmeal. You can bake a big batch on the weekends, then separate it into smaller servings to eat throughout the week. Experiment with different spices to add more flavor — a dash of cardamom perfectly complements fresh chopped cherries, while a touch of cayenne pepper can work well in cacao-flavored oats.

To make your oats even better for weight loss, stir in an egg white or two as the oats cook; then add your favorite toppings. The egg whites won’t significantly affect the flavor of your oatmeal, but they’ll add beneficial protein. That’s key for shedding pounds, according to the Harvard School of Public Health — it makes your burn more calories during digestion, and it also keeps you full after your meal, which may help you eat less.[wp_ad_camp_3]

Oats are a healthy diet staple for many good reasons — they’re affordable, endlessly customizable and packed with nutrients like healthy carbs and fiber. They’re also a great option when you’re trying to lose weight, so you should incorporate them into your weight-loss diet at least a few times a week. How you serve your oats can have a big impact on their weight-loss benefits, though; stick to flavorings that add nutritional value and promote fat loss, and avoid sugary or fatty toppings that add lots of calories.[wp_ad_camp_1]

Avoid Sugary Instant Oats

Regardless of which texture of oats you choose — from chewy steel-cut oats to creamier instant oats — buy plain oats without added flavorings. Packaged flavored oatmeal often comes loaded with sugar, which adds calories without boosting the oats’ nutritional value. For example, one packet of a commercially available maple and brown sugar-flavored oatmeal has 158 calories and 13 grams of sugar, while a one-third cup serving of plain rolled oats — enough to make roughly a half-cup of cooked oatmeal — has just 102 calories and less than a gram of sugar.[wp_ad_camp_2]

Switching from a serving of flavored oatmeal to plain oats every morning saves you more than 20,000 calories over the course of a year — enough to lose more than 5 pounds without making any other changes to your diet.

Eat Oats With Fiber-Rich Toppings

Instead of flavoring your oatmeal with sugar, top your oats with healthy mix-ins that help you lose weight. One key nutrient for weight loss is fiber, according to research performed at the University of Massachusetts Medical School. Fiber helps keep you full, so you’re less likely to overeat, and simply adding more fiber to your diet is one of the simplest ways to shed pounds, according to UMass. Boost your oats’ fiber content by adding a handful of berries — raspberries, blackberries, blueberries or strawberries — for only 25 to 40 calories per half-cup.[wp_ad_camp_4]

Avoid Fatty and Sugary Add-ins

While you might be tempted to sweeten your oats with “healthy” sugars like maple syrup, honey or agave, these sweeteners all count as added sugar and offer little nutritional value. Instead, add sweetness with a spoonful of sugar-free applesauce or banana puree. Or mix a drop of stevia — a natural, calorie-free sweetener — into your oats.[wp_ad_camp_5]

You also want to avoid fatty toppings to promote weight loss. Peanut butter, for example, offers some nutritional benefits, but it’s also packed with fat and has 188 calories per 2-tablespoon serving, so you could potentially add hundreds of calories to your breakfast if you don’t watch your portion size. And making your oatmeal with whole milk could thwart your weight loss efforts, too — one cup has 149 calories and 8 grams of fat. Make your oats with water instead to keep your calorie intake low.

Weight Loss using Kohlrabi

Weight Loss using Kohlrabi

In fact, kohlrabi is not a root at all. It is a swollen stem, which is why it is natural to have leaves branching out from it, and this is also why it is green which, a moment’s thought will tell you, is not a colour you expect to find in roots growing underground, away from sunlight. Kohlrabi is one of the amazingly diverse Brassica family (it is specifically Brassica oleracea, var.Gongylodes), the cousinhood of cabbages, which ranges from the tight leaves of cabbages, to the swollen stems and  ..

It is an indication of the family’s variety that kohlrabi is only their third weirdest looking member, after the amazing fractal formations of romanesco and the thick stems with mini cabbages growing from it that we call Brussels sprouts (both of which have featured in this column which is a big fan of the Brassicas). Brussels sprouts and kohlrabi both seem to be relatively new offspring of the family, emerging in recent centuries from northern Europe, rather than the Mediterranean world where t .. [wp_ad_camp_3]

Kohlrabi (German turnip or turnip cabbage) (Brassica oleracea Gongylodes group) is an annual variety of cabbage vegetable. Kohlrabi is a very commonly eaten vegetable in German-speaking countries and northern India. The plant can be eaten raw as well as cooked. When prepared the outer two fibrous layers are peeled before being used in salads and slaws.

Here are 7 health benefits of kohlrabi[wp_ad_camp_4]

1.     Kohlrabi is low in calories.

Kohlrabi is a great vegetable to help weight loss because it is low in calories, high in fiber, and nutritionally dense. Dietary fiber is filling and helps individuals eat less food than if they were to eat a low-fiber diet.

2.     Kohlrabi may help improve your vision.

Kohlrabi is a rich source of carotenes, including beta-carotene, which acts as an antioxidant in the body, particularly in the eyes. Vitamin A can help to prevent macular degeneration and slow down or eliminate the development of cataracts.

3.     Kohlrabi could help fight against cancer when combined with regular treatment.

Kohlrabi contains high levels of phytochemicals and carotenes, which are considered some of the most important antioxidant compounds for the prevention of cancers. Antioxidants seek and eliminate free radicals (biological waste) that can potentially mutate natural cells into cancer cells.

4.     Kohlrabi can help boost your immune system.

One cup of kohlrabi contains 140 percent of vitamin C. Vitamin C is hypothesized to increase the production of cytokines and lymphocytes to fight infections[wp_ad_camp_2]

5.     Kohlrabi can help manage your blood pressure.

An increased potassium intake and decreased sodium intake has been linked to a lowered blood pressure. One cup of kohlrabi contains 473 milligrams of potassium and only 27 milligrams of sodium.

6.     Kohlrabi can help improve your heart health.

The recommended 4,700 mg of potassium is not obtained by many individuals in the United States, according to the National Health and Nutrition Examination Survey, despite the benefits of increased potassium intake. One study suggested that individuals who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium approximately 1,000 mg per day.

7.     Kohlrabi is excellent for the digestive system.

Kohlrabi is a great source of fiber. A one-cup serving of parsnip contains 5 grams of dietary fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively. Fiber can help prevent constipation, making one’s bowel movement easier to manage.[wp_ad_camp_1]

Kohlrabi is a bit like this which may be why it is relatively little used. At first glance it seems like a regular rounded root vegetable, the same shape as turnips or radishes, though green (and sometimes purple) where they are white and red. But then you notice that while other such roots have stems and leaves sprouting neatly from their tops, kohlrabi has several stems, with leaves, growing from its side. Suddenly what looked normal, seems strange, multi-armed and vaguely monstrous, and many  .. [wp_ad_camp_5]

 

Weight loss using Raw Garlic and Honey

Weight loss using Raw Garlic and Honey

 

Raw honey is the most original sweet liquid you will find.  It is collected fresh after being produced by honeybees with the nectar they sip from flower blossoms. It is unheated, unpasteurised and unprocessed. This is not too difficult to understand as the word ‘raw’ clearly indicates being ‘uncooked’. This home remedy is good for your skin as well. This is because garlic is a natural blood purifier, which also has anti-bacterial properties. So, stop worrying about your weight and start losing it with this amazing healing combination.[wp_ad_camp_1]

Losing weight isn’t very easy, but even small healthy habits can go a long way in making your weight loss journey a little bit quick and easy. There are some dietary practices that can help you get results faster like drinking warm water in the morning as well as before meals, or snacking healthy, etc. If you’re someone who wants to lose weight, then you would probably be familiar with these little tricks and home remedies for weight loss. However, there’s another lesser known home remedy for weight loss, which not many weight watchers are aware of – eating garlic seeped in honey on an empty stomach. A combination of honey and garlic might not seem very appetising, but it is very beneficial, when it comes to weight loss and improving your overall well-being. Consumption of raw garlic first thing in the morning is often recommended for improving digestion and detoxifying the body.[wp_ad_camp_4]

In fact, raw garlic with water is a common home remedy for a number of health problems like hypertension, high blood pressure and high cholesterol levels. This is because of the many beneficial minerals and bioactive compounds present in this pale and pungent flavour enhancing vegetable.

If you are someone who is in ‘detox mode,’ then garlic and honey is going to be a godsend for you. This is because this unusual tonic can help detoxify your body completely. But, perhaps its biggest health benefit is in aiding weight loss by stimulating appetite and boosting digestion. As health experts often say, a good digestive system is key to a quicker weight loss, honey and garlic are the ideal companions for your weight loss journey.[wp_ad_camp_3]

Raw garlic has a better nutritive profile than cooked garlic, making the former a better weight loss agent. Similarly, consuming raw honey early in the morning may help metabolise fat better. Honey is fat-free and cholesterol-free and also helps in curbing hunger pangs. It is also a source of energy, helping you sail through all your morning tasks with ease.[wp_ad_camp_5]

How To Consume Raw Garlic And Honey For Weight Loss

You can prepare the combination of honey and raw garlic and store it in a jar for daily consumption. All you need is some clean and fresh garlic cloves that are peeled, some raw or organic honey and a glass jar. Toss the peeled garlic cloves in the jar and pour the honey over them, till they’re fully covered in it. Shut the lid of the jar tightly and shake it to let the honey coat the garlics completely. Let the concoction sit for some time to allow the garlic nutrients seep out into the honey and vice versa. You can pick out one garlic clove daily, crush it with a spoon or a knife and eat it on an empty stomach to achieve quicker weight loss.[wp_ad_camp_2]