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After you set up the goal for shedding off your extra pounds, you have to go in for a healthy & a balanced diet. Planning your meals wisely is the foremost & the most important step in your weight loss diet programme. You might have cut down many of your favourite foods and have successfully reached near your weight loss goal but suddenly you may start craving for your favourite foods that you had to ward off during your weight loss journey and binging on them can wreak havoc with your weight control and bring you back at the point from where you had started to manage your calories
Therefore, it is very important to learn to make a right balance of calories while binging upon your favourite foods. When you inculcate the habit of finding a way to balance these calorie-dense foods with better nutritional choices, you won’t be as tempted to overindulge as you were earlier.
If you are on a weight loss diet, plan your calories for the whole day. If you cut upon your calories substantially to achieve your goal , try to include healthy and nutritious choices in your daily intake so that you do not feel like eating the harmful ingredients. While shopping, you must inculcate the habit of reading the information slip on any item so as to know its various ingredients and their caloric value. The right choice at the time of shopping will be like half the job done.
You often get tempted on seeing your favourite foods that are mostly high caloric and unhealthy. To tackle such situations, you should plan your daily intake strategically and stick to your daily intake timing schedule. This will certainly help you to stay away from unhealthy choices. Moreover, when you are on such a weight losing mission, you should make it a point not to buy such foods that can tempt you and distract you from achieving your goal.
Diet deprivations of some foods can spoil your weight loss plans which make a space for foods that can make you to crave. At such junctures, Dark chocolates can satisfy your sweet tooth to some extent. Similarly take a bit of everything that makes you to crave rather than binging upon it.
Eating out is proving to be the main culprit for weight gain these days . After a hectic schedule for the week, weekends are often planned outside. This will not become a hurdle in your mission if you look out for such places that can offer you with healthy and nutritional choices. Healthy tempting salad preparations, low fat soups and other low caloric options in the menu card can help you out at this challenging moment. Otherwise, if possible, you may plan an outing or picnic where you can consume your homemade food.
A well planned treat day can satisfy your temptation for outing. But while you are out on such treat, fried and calorie laden foods should stay away from your meals and grilled & steamed things should be part of your servings. When it is a treat day, a small amount of empty calories is okay, but most people eat far more than it is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount of such calories you eat or drink.
Learn to balance your taste buds with healthy options laden with fresh fruits and green vegetables and avoid calorie dense foods . Some food are rich in solid fats and added sugars. Although such foods are appealing and tempting like Cakes, cookies, pastries, donuts and ice creams yet they contain both solid fat and added sugars which are enemies of your good health. You can tune your taste buds with healthy home made options like a home made hummus. It will be a healthy choice over a cheese dip with less calories. Rava Idlies and rava dosas with a dash of spices with vegetable based sambhar can be a occasional treat. Tasty fruit based yoghurt can satisfy your sweet tooth.
Although you may have sufficient knowledge to plan out your low calorie and healthy diet, yet you need to be fully motivated all the times throughout your journey to reach at your weight loss goal. For this, you need to consult a professional, who will not only guide you for planning your healthy & balanced diet but also keep on motivating you to achieve your goal. You should also try to make the topics relating to good health, part of your discussion with your companions so that you have a focused approach all the time through out your journey of shedding extra pounds.
Keep these tips in mind & Stay fit and healthy………..
Navratri dedicated to Goddess have some religious beliefs in which Navratari devotees meticulously follow some restrictions in their food choices for 9 days and it becomes a boon for many to lose their unnecessary pounds if right choices of food are made .This Hindu festival is widely followed in North India with certain food restrictions . The grains are totally prohibited during this period, only certain flours and grains are allowed for making navratri recipes for people, who observe fast during these 9 days.
During these days, the food has to be cooked without onion and garlic and has to be pure vegetarian meal. The thing about fast is that the best available food that will give you satisfaction are starch based. There is no escaping from that. Of course there is an option of being on fruits and veggies diet but when one is fasting continuously for 8-9 days, then that is not much of an option. Diet based solely on fruits and vegetables tends to make one feel weak. The body gets devoid of some essential vitamins and minerals when such a diet is followed. The various options during these fast days are
Singhara ka Atta is an ideal food choice as it has high vitamin and fiber contents. It is gluten and cholesterol free. It is also low in fat, low in sodium, high in potassium, rich in minerals calcium, iron, zinc and phosphorus and a good source of energy.
The best way to eat singhara atta is to put lots of radish and spinach leaves in the flour. Then prepare the plain chapattis out of it instead of paranthas. You may even make dhoklas from singhara atta. Make sure that you don’t indulge in fatty foods such as deep fried pooris and pakoras .
Buck wheat is very rich in its proteins content and B vitamins apart from minerals like phosphorus, magnesium, iron, zinc, copper and manganese. Kuttu Atta cannot be kneaded with just simple water. Potato or Arbi is used to knead the flour.
A yoghurt and buckwheat flour curry, low fat buckwheat chilla with vegetables a crispy chapaties with low fat yoghurt can be a better choice above fried puris.
Soups can be prepared out of vegetables allowed like tomato, bottle gourd, Cucumber or carrot during the fasts and taken as a small mid meal. Soups are filling, natural diuretics, healthy and low fat of course. Buckwheat tomato soup or buckwheat spinach soups are the yummy dinner options.
Sabudana is extremely low in fat, low in protein but full of carbohydrates and an immediate source of energy. As it is just starch, other than the carbohydrates, nutrition-wise, sabudana has very low amounts of calcium, iron, and fiber.
However, you can make up for this by using other ingredients with it, such as milk for making sabudana kheer with raisins or dates, vegetables and peanuts for making sabudana khichdi, vadas can be made and can be enjoyed with low fat curd, pappadums can be made out of it and can be used as snacks, breads can be made with sago flour.
During Naavratras cereal and grains are restricted .Samvat or sama grains are used instead of rice. They are from millet family. They are good sources of phytochemicals.
Sama rice are small in size and are healthy option during fasting days. They also make a good gluten free grain.
Samvat pulao is made during navratri fasting. Lots of green veggies can be used in it. Try out eating them with curd and they can be a healthy option. Sama dosa and chilla can be made with green vegetables.
Tea, Green tea, coconut water and healthy shakes are more important in these fasting days. They are not only refreshing but make one more energetic instantly. A careful selection is required so that they may not add up to your unnecessary calories.
Khajoor (dates) shake is very delicious and also very nutritious. Khajoor shake is complete blend of vitamins, sugar, proteins, carbohydrates and minerals and is hence named as tonic shake. Likewise low calorie milk, lemon water and of course plain water
fits into your weight loss plan.
They are low in calories, fat and high in fiber so can be a good food during Navratras. They are high in fibre, so help to avoid constipation during these days and help the body to remove the waste and thus prevent the accumulation of toxins. Some benefits of Makhana are that they are rich in calcium and fiber and low in calories. They are nutritious, organic, low Cal and healthy nuts. Also rich in minerals and antioxidants. Regular eating of lotus seeds curbs arthritis, joint pain, aids digestion. It balances the energy system in body known to fight against cancer. Mostly it is given to pregnant ladies.
Makhana chapattis and makhana curry can be served in main course whereas roasted makhanas can be a healthy snack in between. Makhana kheer with less sugar can be relished.
Therefore, the best way to maintain or lose weight during fasting is to make wise choices and eat starch at a moderate amount keeping an eye on their nutritional values.
