Weight Loss using Papaya Smoothie

Weight Loss using Papaya Smoothie

So it’s best to eat your papaya, or fruits for that matter, approx. 3 hours before a meal. For eg, have 2 slices of papaya for breakfast, then eat proper lunch. Or have some papaya during tea break time, and then eat dinner 3 hours later.

Papayas are a rich supply of potassium, which provides natural energy to get going in the early hours of the day. Instead of feeling sluggish after a heavy breakfast, you can whip up this easy smoothie and be ready to go. Potassium is also valuable to your health by regulating the sodium levels in the body and reducing high blood pressure. It lessens the risk of heart disease by preventing clogged arteries as well.[wp_ad_camp_2]

Along the same lines, papaya also does its part to lower the risk of heart disease with the antioxidant lycopene. Besides reducing cholesterol, lycopene is linked to a decreased possibility of prostrate and stomach cancers.

The magical enzyme, papaya present in papaya provides therapeutic benefits to your body. It has antioxidants, is diuretic in nature and rich in fibre with minimum calories. … Read on to know how papaya can aid your weight loss program. Along with losing weight, it’s important to lose it in a healthy way.

Papayas are a rich source of a different vitamin. They contain vitamin B6, which is extremely beneficial to your body. It can lower the dangers of type II diabetes by regulating blood sugar levels. Plus, it increases the production of red blood cells and protects against anemia. The vitamin aids in the production of serotonin and dopamine as well, supporting proper nerve function[wp_ad_camp_4]

You may be more used to seeing oatmeal in your breakfast bowl than in a tall glass, but blending it up with fruits and other ingredients can make a shake that’s both tasty and healthy. As part of a low-calorie eating plan, oatmeal drinks can help you lose weight, but they can’t do that work on their own.

This bright and creamy smoothie is a great way to start your day. Papaya and banana both support healthy digestion and aid in weight loss. This smoothie makes a filling and nutritious breakfast and can curb mid-morning snacking habits.[wp_ad_camp_1]

Weight Loss with ginger and garlic

Weight Loss with ginger and garlic

A negative calorie herb, you can use ginger to flavor your food or just prepare a cup of tea. Ginger tea alone cannot do wonders in weight loss, but it can be used along with a sensible diet and proper exercise to help you lose weight.

Garlic and ginger are well-known for their ability to boost immune function, relieve flu symptoms and fight infections. These spices have been used for centuries as food and medicine. They exhibit anti-inflammatory, antiviral, antioxidant and hypoglycemic properties, leading to better overall health. The question is: do they really work for weight loss? Can you slim down and lose those pesky pounds by spicing up your meals? Let’s find out!

Rich in antioxidants and sulfur compounds, garlic promotes cardiovascular health and fights free radical damage. In clinical trials, it has been shown to lower bad cholesterol and increase good cholesterol levels. Additionally, studies suggest that eating at least 10 grams of garlic per day may reduce the risk of colon, prostate and stomach cancer.

Its therapeutic properties are due to allicin. This sulfur compound relaxes the blood vessels and improves immunity by increasing hydrogen sulfide signaling in your body. Furthermore, it helps lower fasting blood glucose levels and improves insulin sensitivity. As a result, your body becomes more efficient at breaking down sugar.

Contrary to popular belief, garlic doesn’t speed up your metabolism or burn fat. However, it can help with weight loss due to its ability to regulate blood sugar levels and improve insulin response. Additionally, it protects against heart disease, diabetes and high cholesterol, which are common concerns among obese and overweight individuals.

Does Ginger Burn Fat?

Ginger is just as popular as garlic when it comes to fat loss. This ancient spice contains ginger and other natural compounds with anti-obesity effects. Ginger, for example, has been shown to significantly reduce blood glucose, insulin, lepton and body fat levels in obese mice within 30 days.So, it’s true that both garlic and ginger can bring you closer to your weight-loss goals. Using them together will boost your metabolism and lead to better health. … Garlic and ginger may help, but you still need to watch your diet and make exercise a habit.[wp_ad_camp_5]

Besides allicin, garlic contains hundreds of other sulfur compounds with healing properties. Thiacremonone, for instance, helps reduce bad cholesterol and triglycerides as well as fat storage. This compound is being studied as a potential therapeutic agent for obesity management and metabolic syndrome.

Garlic and ginger are herbs that can help you lose weight, but don’t expect any miracles. Creating a calorie deficit with a balanced diet and exercising regularly are vital for effective weight loss. Some studies have shown that ginger and garlic may help support weight-loss efforts in several ways.

When consumed regularly, ginger can improve your body’s ability to torch fat and use insulin. On top of that, it scavenges oxidative stress, which is a major risk factor for heart disease, cancer and premature death. This spice also helps with appetite control and inhibits fat absorption. Its fat-burning properties are backed up by science.[wp_ad_camp_1]


Weight Loss using Ginger Tea

Weight Loss using Ginger Tea

Ginger Tea Can Suppress Your Appetite 

Ginger tea is a great way to feel fuller, and is a natural appetite suppressant. Since it contains water, one of the most abundant hunger satisfiers, a glass of this before your meal helps to promote eating less food. Ginger has extremely few calories; therefore, by sipping on ginger tea all day, you will not experience intense hunger. Ginger has a positive effect on norepinephrine and dopamine: two hormones that activate the part of the nervous system that reduce hunger.

Ginger Tea for Weight Loss Really Works

This tea has been scientifically proven to help you lose weight. The Journal of the Science and Food of Agriculture tested the effect of ginger on obese rats in 2014. After receiving ginger water for a month, the studies confirmed significant weight differences in the rats. In Ayurveda remedies, ginger has been used for holistic health-care for over 4,000 years, and is also used widely in Asian cuisine. Ginger is a known diuretic; so while it helps to fill you, it is also important to drink water with ginger, because it can dehydrate you. For every cup of tea, drink another glass of water.[wp_ad_camp_4]

Ginger is an incredible root with many benefits for your health. While it’s an appetite suppressant, immune system booster, and has anti-cancer properties, it’s particularly well known for its digestive and anti-inflammatory properties. Ginger is extremely versatile, and can be added to food or even made into a tea. But what many people don’t know is that ginger can promote weight loss by activating the metabolizing and helping to burn fat. Yep, you could lose five pounds in fat and much, much more with this amazing drink. Here’s how:[wp_ad_camp_1]

Ginger Tea Improves Your Metabolism 

Indigestion is a common problem for many people, and ginger tea helps by easing blockages in the colon and promoting a natural cleansing action. By removing toxins through the bowel, as well as extra waste, the body will shed weight. Ginger contains chromium, magnesium, and zinc, which boost the immune system and help to give your body more energy.  The “British Journal of Nutrition” reports that by drinking ginger tea, there is a direct line to better digestion. Raw ginger is also a known cholesterol reducer.[wp_ad_camp_5]

The Recipe for Weight-Loss Ginger Tea. How to Make Ginger Tea 

Boil water, however much is desired, and add a few slices of ginger; the smaller the pieces, the more the ginger will be infused in the water. Grated ginger is also another good option. Let it sit for at least 5 minutes. It’s best to drink before or after eating a meal. Sometimes the flavor can be strong, so you can add honey or agave to sweeten to your tasting preference; lemon or mint also are good options for softening the flavor, although many enjoy it plain. If you can, buy organic ginger, as it will have a higher nutritional content and contain fewer chemicals.

Ginger Tea Helps Lower Your Cholesterol 

High cholesterol is now being shown to have a direct correlation with obesity, and obesity can lead to diseases such as cancer, heart disease, and high blood pressure. Ginger has been shown to reduce cholesterol by breaking down the fats that clog arteries.

By expanding the blood vessels, the body’s average temperature increases and this helps to burn more fat. Furthermore, ginger has antioxidant properties that fight free radicals that are found in the blood stream. The anti-inflammatory effects inhibit the blood vessels from becoming inflamed, increasing the flow of blood in the body to cure the pain.[wp_ad_camp_3]

Forget Your Slimming Shakes. Try Ginger Tea 

As is common with all weight loss treatments and techniques, healthy eating and exercise are good for your overall health. Avoid processed food, soda, gluten and refined sugar. Ginger tea can be used for weight loss with great effect, so long as you develop a healthy lifestyle to support your weight loss goals. Be diligent in your nutrition, structured in your exercise, and consume natural remedies for weight loss like ginger tea for an additional boost.[wp_ad_camp_2]

Weight Loss using Strawberries smoothies

Weight Loss using Strawberries smoothies

Safety Precautions

It’s important not to fast for too long to make sure you’re getting enough nutrition, including micronutrients from a wide variety of foods. Intermittent fasting is better than long-term fasting because you can balance out your diet over a week with the nutrients you need from various foods. You can get your vitamin and mineral levels tested at a clinic to check for deficiencies. It also helps to consult with a certified nutritionist before embarking on a fasting program or any new diet. See your health care provider before doing a “smoothie fast” if you have a medical condition or are taking any medications.[wp_ad_camp_1]

Although fasting is medically defined as going without food and drink, you can do a “smoothie fast” by only drinking smoothies for intermittent days to lose weight. To shed pounds, you need to consume fewer calories than you burn off. As long as the strawberry banana smoothies you make result in a calorie deficit by the end of the day, you’ll be able to lose weight. If you drink them excessively or use a large amount of high-calorie ingredients, you may take in more calories than you burn off and actually gain weight.[wp_ad_camp_4]

Smoothie Ingredients

One cup of whole strawberries is 46 calories, and each medium-sized banana is 105 calories. If you make a smoothie using 2 cups of strawberries and 2 bananas with just water, you have a 300-calorie smoothie. If you wanted to use milk, each cup of nonfat or skim milk is an additional 91 calories. Adding one plain, unsweetened nonfat Greek yogurt container to the mix gives you 100 more calories.[wp_ad_camp_3]

Intermittent Fasting

There are different ways to fast for weight loss using smoothies. Intermittent fasting is a safe, effective method of fasting for weight loss, done by alternating days of regular eating and days of calorie restriction. For successful weight loss, however, be careful not to overeat on nonfasting days. According to an NPR article published in 2013, one intermittent fasting program consists of eating normally for five days of the week and restricting your caloric intake for two days of the week down to 500 to 1,000 calories. Eating only strawberry banana smoothies would count as the two calorie-restricted days of the week in this program.

Benefits of Liquid Meals

In a study published in “Nutrition Journal” in 2012, obese women who ate a calorie-restricted diet with intermittent fasting not only lost weight, but they also lost fat mass and had reduced cholesterol levels. Women who had calorie-restricted liquid meal replacements, in which liquid meals replaced one or two meals a day, lost more weight than women who had calorie-restricted diets without liquid meals. The benefits of “smoothie fasting” are not limited to weight loss. Drinking liquid meals allows your digestive organs to rest. When your system is not as bogged down breaking down heavy meals, the enzyme activity is redirected to detoxifying the body.[wp_ad_camp_2]

How Much to Drink

Once you’ve chosen the ingredients in your strawberry banana smoothie and added up the calories, find out how many calories you burn on an average day to make sure you’re creating a calorie deficit. The number of calories you expend depends on your weight, height, age and activity level. An average middle-aged man burns anywhere from 2,400 to 3,000 calories a day depending on his activity level, and an average woman burns 2,000 to 2,400. Once you have an estimated number, you can determine how many smoothies you want to drink in a day to maintain a calorie deficit.[wp_ad_camp_5]

Weight Loss using Olives

Weight Loss using Olives

Low in Calories

A 1-ounce serving of green olives, roughly 8 olives, has 31 calories per serving, and a 1-ounce serving of black olives, which is about 7 large olives, has 35 calories. Compared to other salty snack foods, such as flavored potato chips with 151 calories per 1-ounce serving, olives are the clear low-calorie winner. Substitute olives for potato chips to achieve a calorie deficit of 116 calories for black olives and 120 calories for green olives. Over time, this deficit will add up. Eating olives twice a week for a year in place of chips could potentially help you lose an average of 3 1/2 pounds.[wp_ad_camp_2]

Healthy Fats

Olives contain a high amount of unsaturated fats, with 2.7 grams out of 3.3 grams of total fat for a 1-ounce serving of green or black olives. Consuming unsaturated fats can help your overall health if you eat them in place of saturated or trans fats, as they can help reduce plaque buildup and bad cholesterol levels. A 2013 issue of “Diabetology and Metabolic Syndrome” found that a high-fat diet that was rich in olive oil rather than saturated fat or margarine led to less weight gain and low cholesterol levels.[wp_ad_camp_5]

May Reduce Weight Gain

A 2011 study in the “European Journal of Endocrinology” found that a diet high in olive oil rather than other fats led to less weight gain. The human study, conducted on children over the course of a year, found that olive oil consumption, in place of other fats, led to less weight gain and lower body fat percentages. Researchers concluded that this was because of the high mono-unsaturated fatty acid content in olives, and that a diet high in MUFAs may help reduce the chances of obesity.

Including Olives in Your Diet

Mix chopped green or black olives into pasta sauce, using it in place of other high-fat ingredients, such as Parmesan cheese or cream. The richness of the olives will give a boost of flavor to the sauce with minimal calories. Or blend together olives to create a thick paste — or tapenade — which can be used as a sauce for fish or steak, or as a topping on a slice of whole grain bread. Olives can help you meet part of your vegetable intake requirement, but you still need to follow a balanced diet that emphasizes fresh fruits and vegetables, whole grains, and low-fat protein and dairy products to ensure a healthy weight loss plan.[wp_ad_camp_4]

There’s a lot of confusion around the best cooking oils that you should use for your health. The supermarket shelves are stuffed with a huge variety of different kind of oils and within those too there different types. You have virgin oils, extra-virgin oils, cold-pressed oils and even blended oils! The word extra-virgin refers to ‘fine grade’ oil. There are different varieties of olive oil that are set apart not by the type of olive that is used, but the process used to extract the oil. Extra virgin olive oil is obtained by crushing olives and extracting the fresh juice. It is unrefined and the highest-quality olive oil you can buy. Because of the way extra-virgin olive oil is made, it retains the true flavour of olives, and has a lower level of oleic acid than the other varieties. It has a higher concentration of natural vitamins and minerals found in olives. According to Consultant Nutritionist, Dr. Rupali Dutta, “Extra virgin olive oil is the first oil that comes out of cold pressing the olives. It has been subjected to zero processing, and has no additives which makes it bright green in colour and has a strong olive flavor. It also contains only 1% of Oleic Acid and is able to retain all its antioxidants. Regular olive oil, on the other hand, is commercially produced and processed just like any other oil. It contains at least 3-4% of Oleic Acid.”[wp_ad_camp_3]

Olives, whether green or black, are rich in healthy fats. With their salty taste and meaty texture, they qualify as a low-calorie snack. All olives must be cured before they can be eaten; fully ripe olives turn a black color, while unripe olives are cured while still green. Substituting olives for a higher-calorie snack can help you lose weight, and olives contain natural compounds that may help prevent longterm weight gain. However, remember that olives will only make up a small part of a healthy balanced diet.[wp_ad_camp_1]

Weight Loss using Flax Seeds

Weight Loss using Flax Seeds

They can also be ground in the blender or coffee grinder and used as egg substitute when baking.[wp_ad_camp_1]

There are several ways flax seeds are used for weight loss: Flax is fiber and it’s full of healthy fats but it’s free of carbohydrates. This means one can eat as much as they want without adding weight caused by starch. The fiber also improves digestion and metabolism which is crucial for losing weight.Ground flax seed is a good supporting player in a weight loss diet. It provides fiber, which helps you feel full and offers other weight-loss benefits. It’s also one of the top sources of omega-3 fatty acids and lignan, which may facilitate your effort to drop excess pounds

However, it’s just fine to eat the seeds raw. … The high amounts of oil in raw flax mean that the seeds can go rancid, especially after they’re ground, so it’s helpful to store them in the fridge. Sprinkle raw, ground flax seeds on cereal or granola, bake them into cookies and bars, or eat them as a salad topping

Side Effects

Flax seed is LIKELY SAFE for most adults when taken by mouth. Adding flax seed to the diet might increase the number of bowel movements each day. It might also cause gastrointestinal (GI) side effects such as bloating, gas, abdominal pain,constipation, diarrhea, stomachache, and nausea[wp_ad_camp_3]


Flax seeds have high soluble fiber content which is good for metabolism and prevention of heart diseases and obesity. The America Journal of Clinical Nutrition published that Flax seeds are able to lower cholesterol by a third and promote weight loss. They soluble fiber traps cholesterol in the digestive system making it impossible for the body to absorb it.


The essential fats and vitamin B1 found in Flax seeds promote healthy nails, skin and hair. This is because the nutrients reduce dryness that causes hair and nails to flake. Flax seeds also improve the condition of eczema, rosacea and acne. Dry eye syndrome is also one of the conditions improved by flax seeds.[wp_ad_camp_2]


The 3 lignans and antioxidants found in lin seeds balance the hormones in the body and enhance cellular health. Clinical research for cancer shows that a teaspoon of flax seeds everyday will prevent breast and colon cancer. It’s also good for prostate and ovarian cancer because they are hormone related.


Flax seeds are able to reduce the symptoms women going through the menopause experience. The women get less flushing and night sweats. These seeds can also help women have regular periods and control weavy bleeding. They also reduce the extreme PMS Symptoms such as moods swings, anxiety and headaches.The omega 3 found in plenty in Flax seeds is good for the heart.

Flax seeds contain ALA which helps to protect the digestive tract lining from injury and inflammation. This protects the person from digestive ailments and reduces the symptoms of Cronhs disease. The high fiber content is good fro digestion and removing toxins from the stomach and small intestines. Apart from preventing against constipation, flax seeds also prevent the body from experiencing hunger all the time.

Flax seeds powder can be added to the mixture when baking or in ready-made smoothies, soups and juices. Adding a spoonful of the Flax seeds powder to yogurt, porridge and breakfast cereal is also a great approach.The America Journal of Clinical Nutrition published that Flax seeds are able to lower cholesterol by a third and promote weight loss. They soluble fiber traps cholesterol in the digestive system making it impossible for the body to absorb it.

Flax seeds are able to reduce the symptoms women going through the menopause experience. The women get less flushing and night sweats. These seeds can also help women have regular periods and control weavy bleeding. They also reduce the extreme PMS Symptoms such as moods swings, anxiety and headaches.[wp_ad_camp_4]

Flax seeds are small brownish and sometimes golden seeds that come from flax plants, an old fiber crop believed to have come from Egypt and China. Also known as lin seeds, they are a rich source of dietary fiber, protein, vitamin B1 and manganese. Flax seeds have one of the highest concentrations of omega 3 in alpha-linolenic acid form. They are also a great source of healthy fats and antioxidants hence are very good at lowering the risk of cancer, diabetes and heart diseases. Flax seeds can be eaten whole or grounded to be eaten with meals. They are also used to make a vegetable oil known as linseed oil.[wp_ad_camp_5]

Raw grounded flax seeds can also sprinkled in veggies and fruits to give a crunchy texture. They can also be sprinkled on French toast on top of the eggs before it hits the skillet. Putting them in meatloaf or meatballs before cooking is also a marvelous idea.


Weight Loss using Chocolate Milk 

Weight Loss using Chocolate Milk 

Milk products do a belly good, helping it retain lean muscle and store less fat. Take it from the dieters in a University of Tennessee study who ate 6 ounces of fat-free yogurt with every meal and lost 81% more abdominal fat than those who cut calories alone.When you’re feeling too ill to eat, or have indigestion, what could be better than a gentle, thick glass of milk to settle your stomach?  Milk is in fact slightly acidic, but far less so than the gastric acid naturally produced by the stomach.

If you often unwind before bed with a bowl of ice cream or buttered popcorn, try cutting the snack out. The calories saved may be enough for you to lose a few pounds a year. If you’re hungry, “eat something on the light side, like a piece of fruit or some cereal with milk,” says Ellie Krieger, a registered dietitian and the author of The Food You Crave . Night eaters tend to overeat (which leads to weight gain no matter when it’s done) because often they’ve been skimping during the day and come home famished. Being so hungry that you grab whatever is at hand means you’re more likely to make poor choices. “Don’t go longer than about five hours without eating,” says Jo Ann Hattner, a registered dietitian and a nutrition consultant in San Francisco. Just be careful to keep your meals and snacks small.[wp_ad_camp_5]

A glass of milk before bed is going to set you back. Milk is actually known in the fitness community circles as an agent for healthy weight gain. … Your metabolism slows down a bit as you sleep, so calories consumed right before bed are slightly tougher to burn.[wp_ad_camp_3]

Weight Loss using kiwi and Banana

Weight Loss using kiwi and Banana

Ayurvedic View On Banana

We all are aware of the fact that an apple a day keeps a doctor away. However, Ayurveda has a different take on this. Ayurveda says, “Eating a banana daily will keep you away from all diseases.”

According to Ayurveda, banana balances the vata and pitta doshas. However, if not digested properly, it may lead to an increase in the kapha dosha. Ayurvedic texts, including Sushruta Samhita and Vasthu Guna Deepika, explain that banana balances the three humors i.e. doshas, and thereby, keeps the body cool. Another interesting fact about banana is that it can help fight obesity. At the same time, it also helps in building the muscles in the body. Ayurveda recommends that anemic people must consume bananas, which will help in increasing the hemoglobin count.[wp_ad_camp_2]

Whether or not you like them, bananas are great. They are full of nutrients like fiber, potassium, good carbohydrates, Vitamin C and many more important vitamins and minerals. They are a breakfast staple in almost every household as it gives you instant energy to kick-start your day. You may have often been advised to eat bananas to gain weight but you may have also heard that bananas are great for weight loss. Confused? Does eating bananas help you gain or lose weight? We have all the answers you’re seeking right here.

Yes, it is true that bananas are loaded with carbohydrates that you are often told to limit or not avoid in order to lose weight. But bananas contain the good carbohydrates in the form of the resistant starch – the kind that supports both weight loss and weight maintenance. Moreover, they are packed with fiber that keeps you full for longer and are also low in calories.[wp_ad_camp_3]

Although high in carbohydrates, bananas have a low to medium glycemic index and therefore they do not cause sudden spikes in the blood sugar levels as compared to other high-carb foods and so, keep you metabolic rate in control. By keeping your blood sugar levels and metabolic rate in control, your body will burn more fat for energy. But these are just the basics and the confusion still lingers – are bananas good to gain weight or to lose weight?[wp_ad_camp_4]

The kiwi fruit facilitates weight loss because:

  • It is a filling food that acts as a safe natural appetite suppressant
  • People who consume kiwi fruit for a month can lower their blood triglyceride levels by 15%
  • It is a very high source of fiber that slows down sugars entering the blood stream thereby preventing insulin resistance and helping sweep debris and toxins out of the intestines.
  • It is extremely high in Vitamin C and Vitamin K (more than an orange), which facilitates overall good health and prevents the flu and colds that can occur in people who over-exercise or who are on low calorie diets
  • It is a rare vegan source of folate, which helps dieters absorb B vitamins and iron
  • It is a rich source of vitamin E, which helps skin that has gone flabby to bounce back after weight loss
  • It contains phytonutrients that prevent asthma attacks, allowing asthmatic dieters to work out, walk or jog longer[wp_ad_camp_1]

    It is a water-soluble antioxidant that helps reduce the inflammation caused by diseases that can prevent exercise such as arthritis, rheumatism and diabetes

    Whenever people come across someone skinny, the first advice that they give is to consume a lot of bananas with milk. On the other hand, if you’re on a diet and if you go to your nutritionist, she/he will also suggest that you eat at least one banana every day.

    While some people believe that banana helps in gaining weight, others believe it helps in weight loss. The mystery remains unsolved whether it is a fruit for weight loss or gain.

    Well, losing or gaining weight depends on how many bananas you eat. If you eat nothing but only bananas, then you will automatically lose weight. But if you eat your regular meals along with five to six bananas per day, then you will gain weight. Either way, eating bananas is beneficial for your health.[wp_ad_camp_5]

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 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.   

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.