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Tag: Diet

Say Goodbye To Dry, Flaky Skin With 4 Essential Diet Tips From Nutritionist

Struggling with dull, dry, and flaky skin? Many people experience rough skin or flaky scalp with weather changes, especially during winter. While a healthy skincare routine is essential, your diet is equally important for achieving and maintaining soft and hydrated skin. Wondering how to do that? In a recent Instagram video, nutritionist and weight loss coach Mohita Mascaren has shares simple dietary tips to nourish skin from inside. These tips can also get rid of flaky scalp, another common concern during winter.

4 Diet Tips For Dull, Dry, Itchy And Flaky Skin As Shared By The Nutritionist:

1. Drink Water And Herbal Infusions

Hydration is the foundation of healthy skin. When your body is dehydrated, your skin loses moisture, leading to dryness and flakiness. Make it a point to drink more water and eat water-rich foods. Reduce your intake of tea and coffee. You can also try herbal infusions like chamomile, tulsi, or fennel tea to increase your water intake during winter. These beverages also have skin-friendly antioxidants.

2. Foods Rich In Vitamins C, A and E

Consume foods that are a good source of vitamins C, A and E. Vitamin C boosts collagen production, keeping skin firm and youthful. Vitamin A helps to shed dead skin cells and prevent dryness while vitamin E acts as a natural moisturizer. Vitamin-rich foods include amla, guava, oranges, leafy greens, papaya, carrots, spinach, sweet potato and pumpkin.

3. Go For Healthy Fats

Healthy fats are essential for maintaining your skin’s natural barrier, which prevents moisture loss. Include healthy fats like ghee, olive oil, walnuts, almonds, avocado, chia, coconut and pumpkin seeds. Start taking an omega-3 supplement if you don’t eat fatty fish regularly. “It works like magic,” says the nutritionist.

Also Read:Want Natural Winter Glow? This Skin-Loving Fruit Is Your Go-To Snack For The Season

4. Consume High-Protein Foods

Don’t compromise on your protein intake. You need at least one gram per kg of your body weight. Protein is essential to repair the skin cells which are damaged and to facilitate faster regeneration of new skin. Good sources include lentils, eggs, paneer, chicken, tofu, and nuts.

Pro Tips: Skin Care Advice To Heal Flaky Skin

Along with what to eat, the expert also shares some basic skin care tips to follow. Cleanse your skin and hair with lukewarm water instead of hot water. Hot water strips the skin of natural oils, making the skin even more dry. Lastly, protect your skin with a body oil or nourishing body butter.

Follow these diet and skin care tips for supple, smooth and hydrated skin.

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January 29, 2025
New Diet App Focuses On Protein And Fibre For Smarter Weight Loss

Maintaining a healthy weight got a high-tech upgrade. Researchers at the University of Illinois Urbana-Champaign have developed EMPOWER, an innovative online programme that makes weight loss smarter and more accessible, reported IANS. Unlike traditional diet apps that focus on calorie counting, this programme emphasizes meal planning around protein and fibre to boost satiety and muscle retention while shedding weight. The weight management programme helps individuals plan meals with the assistance of a web application and support from a registered dietitian.

Many people struggle to maintain a healthy weight, and choosing the optimal meals for weight loss can be challenging. Most dieting apps available are usually macronutrient calculators, according to the study published in the journal JMIR Formative Research.

“But we want people to focus on finding foods that have a high protein and fibre density to get them to their meal goals. It’s less about counting calories and more about finding the foods that will satisfy us and provide the protein we need to maintain muscle mass as we lose weight,” said Ashleigh Oliveira, a doctoral student at University of Illinois Urbana-Champaign in the US.

“Foods that are high in fibre also have all the micronutrients we need, so we’re not missing out on vitamins and minerals as we’re eating less food,” Oliveira added.

The programme’s first iteration, the Individualized Dietary Improvement Programme (iDip), was an in-person programme where participants received education and feedback from registered dieticians. Subsequently, iDip was converted to a fully online programme, EMPOWER, to increase accessibility. The researchers tested the program’s efficacy with individuals in rural Illinois.

EMPOWER has three components: Educational materials about nutrition; an online app where participants can design meals for weight loss and monitor their progress; and personalized support from registered dieticians, who are available for online chats.

The research team developed MealPlot, an interactive feature that charts protein and fibre content in food. People enter the food they want to eat into a chart that plots fibre and protein content. The goal is to ensure each day’s overall food intake falls within a specific protein/fibre target range.

The MealPlot app is freely available and anyone can register for an account, but to get the full benefit you should work with a dietitian, the researchers said. The researchers are now fine-tuning the application and plan to launch the full programme by spring 2026.

This tool could redefine how we approach weight loss and healthy eating. Whether you’re aiming to slim down or simply eat smarter, this app, combined with expert dietitian support, might just be the game-changer you’ve been waiting for.

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January 26, 2025
Weight Loss Diet: How To Make Low-Calorie Oats Idli For A Quick Breakfast

We can all agree that mornings can be extremely stressful. From running household errands to getting ready for work, there’s a lot that we have to do during the morning hours. And amidst all this hustle and bustle, it is very common for us to skip breakfast or not have a proper one. As a result, we resort to on-the-go breakfast options such as bread and butter, wraps, cutlets and so on. However, eating unhealthy food for breakfast can lead to weight gain and have a lasting impact on our health. Which is why it is often recommended to include more nutrient-rich foods in our meal. Considering this, here we bring you a low-calorie oats idli recipe that is ideal for those who are on a weight loss journey.

Also read: Spicy Idli Recipe: A Quick Snack You Can Make With Leftover Idlis In 2 Minutes

Idli is a popular South Indian breakfast delicacy. The savoury rice cake is super soft and is steamed to perfection. It tastes best when paired with piping hot sambar and chutney. In this recipe, as the name suggests, the idlis are made with oats and grated carrots. Oats are rich in protein, whereas carrots are a good source of several nutrients such as potassium, vitamin A and biotin. This low-calorie oats idli is super easy to make and tastes delicious. Take a look at the recipe below:

Low-Cal Oats Idli Recipe: How To Make Low-Cal Oats Idli

To make this idli, first, dry roast the oats on a tawa until they turn slightly golden brown. Once done, put them in a mixer to make a fine powder. In a pan, add oil, mustard seeds, urad dal, chana dal and allow them to splutter. To this, add the chopped chillies, coriander and grated carrots. Add the turmeric powder and fry for a minute.

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Now, add this seasoning to the powdered oats mixture followed by curd. (You can add more curd to achieve the consistency of an idli batter) Grease the idli steamer plates with oil and pour the batter evenly in all the areas. Steam them for around 15-20 mins. Once done, remove them from the plates and serve hot! Low-cal oats idli is ready!

Note: To know if the idli is cooked, poke an idli with a knife and check if the batter does not stick to the knife.

For the complete recipe of low-cal oats idli, click here.

For more idli recipes, click here.

So, what are you waiting for? Try out this recipe and let us know how you liked it in the comments below.

Disclosure: This article may contain links to third-party websites or resources. However, this does not affect the integrity of the content, and all recommendations and views are based on our independent research and judgment.

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January 24, 2025
Dal 101: Choosing The Right Lentil for Your Body, Health Condition and Diet

In Indian households, dals are more than just a comfort food, they are a dietary staple. You can have them at any time and pair them with a number of things to make it a wholesome meal. We know that dal is packed with protein and fibre, but with so many varieties out there, do you think this is the only way this humble kitchen staple affects our body? Well, if you are a fan of dal and love to consume it every day, then you are on the right page. Let’s find out how some common dals affect our bodies and other dal-related questions.

Also Read: These Delicious Sides Are Going To Transform Your Plain Dal Chawal

Here’s How Different Dals Affect Your Body:

As per gut and hormone expert Dr Alka Vijayan, different varieties of dal affect our bodies differently.

1. Moong Dal

Bright and vibrant moong dal is the safest and the lightest of all lentils. As per the expert, it is perfect for daily consumption when soaked overnight and cooked with cumin, garlic, turmeric, and ghee. Moreover, moong dal can also be beneficial for your body if you are struggling with jaundice, insomnia, or restlessness.

2. Masoor Dal

Masoor dal has Pitta-balancing properties that are good for your liver. The expert states that masoor dal is also is also a great replacement for Toor dal – which isn’t recommended for daily consumption as it can easily trigger Vata imbalance, and dryness of the gut, hair and skin. What’s more, if you have been struggling with kidney stones and missing periods, then you should definitely include masoor dal in your diet.

3. Horse Gram Dal

Also known as Kulthi dal, Horse Gram has Pitta-increasing properties that are best for crushing kidney stones and tackling insulin resistance. If you are also struggling with problems like constipation, poor-quality eggs, and joint pain, then try to incorporate horse gram dal into your daily diet. Moreover, the expert suggests that if there’s a lot of blood pooling in your uterus, eat horse gram dal for heat and push.

4. Urad Dal

Urad dal, unlike the rest of the dals, is extremely opposite in property. It is slimy, moist, and definitely not drying in nature. If you struggle with bone strength in osteoporosis and osteoarthritis, it is recommended by the expert to include urad dal in your daily diet. Eating this dal also helps in bulk stool formation and also fixes scanty blood flow.

5. Chickpeas

If weight loss is on your mind, chickpeas can be your friend. These help in drying up the fat cells due to their extremely drying nature along with Vata’s aggravating properties.

Is Dal Enough For Your Protein Requirements?

Many people think that just consuming dal on a daily basis is enough to meet your daily protein requirement, but it isn’t. As per holistic health coach Luke Coutinho, lentils and legumes are incomplete proteins that lack essential amino acids like methionine. However, to make sure to have a balanced meal, combine dal with rice and wheat – which are low in lysine and rich in methionine. When you combine these two food items, it becomes packed with essential amino acids necessary for human health.

How To Digest Dal Like A Pro

While various dals have multiple health benefits, digesting them could seem like a task for many – thanks to their high fibre content. Ayurvedic doctor Varalakshmi Yanamandra suggests 5 tips to make your dal eating experience hassle-free.

1. Soak It

If you want to keep your gut happy, don’t skip on soaking dal. Soak it for at least 4-6 hours to break down its tough exterior. This will make it easier to digest and reduce the chances of gas and bloating.

2. Avoid Tomatoes And Lemon Mid-Cooking

Yes, tomatoes and lemon make your dal flavourful their acidity can toughen the dal’s skin during cooking, making it harder to digest. The expert suggests boiling tomatoes first, removing the seeds, and only adding them later. As for lemon, add it to your dal only after it is fully cooked and soft.

3. Keep Salt For Last

Adding salt too early can harden the dal’s outer later and lead to uneven cooking. While cooking, add the salt at the end for best results.

4. Use Spices And Fat

Spices aren’t just there to level up the flavour. Using hing, bay leaves, and ajwain helps break down complex carbs in pulses, which reduces gas and makes your digestion smoother. A fat base won’t just add flavour but also help your body absorb nutrients better.

Also Read:Urad Dal For Skin: 5 Amazing Home Remedies To Fight Skin Problems

Which is your favourite kind of dal? Let us know in the comments below.

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January 20, 2025
Struggling To Lose Weight? Nutritionist Rujuta Diwekar Shares 3 Signs Your Diet Plan Might Be Wrong
We all know diet plays a significant role in weight loss. As 2025 begins, many people have set goals to shed extra kilos and adopt healthier lifestyles. From counting calories to trying trendy meals, everyone is searching for the key to sustainable weight loss. But there’s a twist – what works for your friend might not work for you. This is because not all diets are designed equally. So, how can you tell if your diet is truly helping or quietly derailing your efforts? To address this question, celebrity nutritionist Rujuta Diwekar shared three key signs that indicate your diet might not be working.

Also Read:5 Essential Bedtime Rituals You Must Follow To Boost Your Weight Loss Journey

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Here Are 3 Signs You Might Be Following the Wrong Diet:

1. Your Diet Relies on Cloud Kitchens

According to Diwekar, if your diet depends on food from a cloud kitchen and cannot be prepared in your kitchen, it’s not ideal for your health. Additionally, if your diet is limited to foods with English names, such as Greek yoghurt, avocado, and quinoa, rather than items from your local cuisine, it might not lead to sustainable weight loss.

2. Your Diet Includes More Supplements Than Food

Many people rely on supplements to meet their nutritional needs, but Diwekar advises against this approach, especially if supplements outweigh actual food in your diet. Consuming too many supplements without enough real food can harm your mental and gut health. This imbalance won’t aid your weight loss efforts or help you achieve long-term results.

3. Mealtimes Have Become Stressful

Has your diet disrupted the peace during meals? Do you constantly question whether you should have another serving? Are you endlessly scrolling through social media to compare your progress with others? If yes, Diwekar suggests that such a diet is neither practical nor sustainable.

What to Keep in Mind

Your diet should fit your lifestyle and routine, not the other way around. Remember, there’s no such thing as quick weight loss. Sustainable weight loss happens gradually, ensuring you remain healthy and fit in the long run, not just for a few months.

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What to Avoid on a Weight Loss Journey

Now that you know the signs of an unsuitable diet, here are five things Diwekar advises avoiding during your weight loss journey:
1. Making Weight Loss Your Only Focus: Constantly thinking about weight loss without seeing immediate results can lead to frustration.
2. Viewing Adjustment Time as Failure: Your body takes at least three months to respond to consistent changes, so give your diet time to show results.
3. Treating Exercise as a Chore: Be enthusiastic about exercising, but remember that it cannot make up for an unhealthy diet.
4. Feeling Guilty About Eating Your Favourite Foods: Don’t criminalise eating foods you enjoy. Indulging occasionally is perfectly fine.
5. Overusing Fitness Trackers: Obsessively tracking steps and calories can lead to frustration. Instead, focus on consistency and allow results to come naturally.
Also Read:5 Smart Changes To Make In Your Diet Chart For Weight Loss After 30

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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January 15, 2025
Why A Calorie Deficit Diet May Not Work For Your Weight Loss Goals
To lose those extra kilos, we often experiment with various diets and lifestyles like intermittent fasting, keto, paleo, high-protein diets, and more. Each claims to be the magical solution to all our weight-related problems. Among these, one that has gained significant popularity is being on a calorie deficit. For the uninitiated, a calorie deficit means consuming fewer calories than your body burns. While it may seem like a foolproof method for weight loss, can it deliver sustainable results? Is a calorie-deficit diet good in the long term? Let’s find out what the experts say.

Also Read: How To Follow Keto Diet The Right Way? Expert Reveals

What Happens When Your Body Goes Into A Calorie Deficit?

Our bodies require a certain number of calories to function and remain productive throughout the day. According to WebMD, a calorie deficit occurs when you consume fewer calories than you burn. Simply put, when you reduce calorie intake, the body undergoes changes in hormone levels and water retention, which in turn affects fat storage.

Does A Calorie Deficit Mean You Eat Less?

Certainly not. According to nutritionist and weight-loss coach Mohita Mascarenhas, being in a calorie deficit doesn’t necessarily mean you need to eat less. Most people lead sedentary lifestyles with low-calorie output, which is one of the primary reasons they struggle to lose weight. The easiest way to create a calorie deficit is by understanding how many calories your body needs and adjusting your diet accordingly, with expert guidance.

Can A Calorie-Deficit Diet Help You Lose Weight?

In the short term, yes. A calorie deficit can lead to weight loss. However, your body has defence mechanisms, and there may be consequences.

What Will Happen to Your Body?
1. Weight Gain
You may initially lose some weight by monitoring your calorie intake, but it won’t be sustainable in the long term. Ayurvedic health coach Dimple Jangda explains that your body starts conserving energy, and the moment you stop the diet, you may regain the weight. This process can also affect your metabolism, as the body adapts to conserving energy.
1. Muscle Catabolism
When you follow a calorie-deficit diet, you might experience symptoms such as headaches, sluggishness, or fatigue. Additionally, your body may end up burning muscle tissue for energy instead of fat stores. This, according to experts, could lead to muscle loss in the long term.
1. Nutritional Deficiencies
If your meals are not balanced with enough vegetables, carbohydrates, and protein, you may develop deficiencies that could lead to health issues. For instance, adequate protein intake is essential for muscle maintenance. Without sufficient protein, the body struggles to repair muscle tissue after exercise or daily activities.

Even if you decide to follow a calorie-deficit diet, keep these factors in mind for a sustainable weight-loss journey.

Also Read:Weight Loss: 5 Healthy Diet Facts That Anyone Wanting To Lose Weight Must Know

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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January 14, 2025
Struggling With Infections? Study Reveals Having A Fibre-Rich Diet May Help

The age-old advice to include fibre in your diet just got a scientific boost. A recent study has revealed that a fibre-rich diet may help protect against potentially life-threatening infections caused by harmful bacteria such as Klebsiella pneumoniae and E. coli. By influencing the gut microbiome, fibre appears to create a more resilient internal environment.

The study highlighted how the composition of gut bacteria can predict a person’s likelihood of succumbing to infections. A particular group of bacteria called Enterobacteriaceae, which includes Klebsiella pneumoniae, Shigella, and E. coli, exists at low levels in healthy individuals. However, factors like inflammation or consuming contaminated food can cause these bacteria to multiply, sometimes leading to severe illness.

Using advanced computational methods, including AI, researchers analysed stool samples from over 12,000 people across 45 countries. They discovered that specific gut microbiome patterns, or “signatures,” can predict whether a person’s gut is prone to colonisation by harmful Enterobacteriaceae. This correlation was found to hold true across different health conditions and geographic regions.

Interestingly, the study, published in Nature Microbiology, identified 135 gut microbe species associated with the absence of harmful Enterobacteriaceae. Among these protective species is a group of bacteria called Faecalibacterium. These bacteria break down dietary fibre to produce short-chain fatty acids, which are known to guard against infections.

Dr Alexandre Almeida, senior author and researcher at the University of Cambridge, emphasized the significance of diet in maintaining gut health. “Our results suggest that what we eat is potentially very important in controlling the likelihood of infection with a range of bacteria, including E. coli and Klebsiella pneumoniae because this changes our gut environment to make it more hostile to invaders,” he explained.

He further added, “By eating fibre in foods like vegetables, beans, and whole grains, we can provide the raw material for our gut bacteria to produce short-chain fatty acids-compounds that can protect us from these pathogenic bugs.”

While probiotics have been touted for their health benefits, the study suggests they may not directly alter the gut environment to the same extent as dietary fibre. This highlights the crucial role of fibre in fostering beneficial bacteria and crowding out harmful ones.

Infections caused by Klebsiella pneumoniae, such as pneumonia and meningitis, can be life-threatening. By incorporating fibre-rich foods into daily meals, individuals may significantly reduce their risk of such infections, paving the way for a healthier gut and a stronger immune system.

As research continues to shed light on the intricate relationship between diet and health, the message is clear: boosting your fibre intake is not just about digestion-it’s a powerful way to enhance your body’s natural defenses.

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January 13, 2025
5 Easy Daily Diet Routines To Control Diabetes Naturally, Expert Reveals

Diabetes is one of the most prevalent health concerns worldwide, and managing it effectively requires a well-balanced combination of diet, exercise, and lifestyle changes. Simple daily habits can collectively make a big difference. Sonia Narang, a dietitian, sheds light on easy yet effective daily diet routines that can help control diabetes naturally. With the right approach, it is possible to maintain healthy blood sugar levels and improve overall well-being. Managing diabetes doesn’t have to be complicated. According to Sonia Narang, these natural and practical tips can empower individuals to take control of their health.

Also Read: Why Are Diabetics More Prone to Heart Diseases?

Here Are 5 Expert-Recommended Daily Routines For Managing Diabetes:

1. Fenugreek Seed Water

Fenugreek seeds are a powerhouse of benefits for managing diabetes. These seeds contain soluble fibre that helps slow down the digestion and absorption of carbohydrates, thereby regulating blood sugar levels. To make fenugreek seed water, soak one tablespoon of seeds in a small amount of water overnight. Drink the infused water first thing in the morning on an empty stomach. This simple habit not only helps in reducing blood sugar levels but also increases insulin sensitivity. Regular consumption can lead to significant improvements in glucose metabolism.

2. Onion Salad

Raw onions are a diabetic-friendly food that works wonders in lowering blood sugar levels. Studies have shown that consuming just 100 grams of raw onion can reduce blood sugar within four hours. Onions contain sulfur compounds and flavonoids that improve the body’s insulin response and reduce blood sugar levels. Incorporating onions into your daily meals as a salad or garnish is an easy and effective way to enhance your diabetes management plan. Besides, onions also have anti-inflammatory properties that promote overall health.

Also Read: 5 Khichdi Recipes That May Help Manage Blood Sugar Level

3. Cold Pressed Oils

Choosing the right cooking oil plays a crucial role in managing diabetes. Refined oils often contain trans fats and an imbalanced omega-6 fatty acid profile, which can worsen inflammation and insulin resistance. Instead, switch to cold-pressed oils like mustard oil, coconut oil, or extra virgin olive oil. These oils have a balanced fatty acid profile and are rich in natural anti-inflammatory compounds. They help lower bad cholesterol (LDL) levels and improve heart health, which is especially important for diabetics. Using cold-pressed oils in cooking can enhance the nutritional value of your meals while promoting better blood sugar control.

4. Walking 500 Steps Post Meals

Regular physical activity is a cornerstone of diabetes management. Walking just 500 steps after every meal can make a significant difference. Post-meal walking activates your muscles, which use glucose from the bloodstream for energy, thus preventing sharp spikes in blood sugar levels. Additionally, it reduces the risk of insulin resistance, aids digestion, and supports weight management. This simple habit doesn’t require much time or effort but can have long-lasting benefits for your health.

5. Amla Haldi Water at Night

Amla (Indian gooseberry) and turmeric (haldi) are two potent ingredients that can work wonders for diabetics. Amla is rich in chromium, which enhances insulin sensitivity, while turmeric contains curcumin, known for its blood sugar-lowering properties. To make amla haldi water, mix a teaspoon of amla juice and a pinch of turmeric powder in a glass of water and drink it before bedtime. This combination not only helps in better glucose metabolism but also reduces cholesterol levels and the toxic load that can affect insulin function.

Consistency is key, so start incorporating these practices into your routine and experience the benefits of improved blood sugar control and overall wellness.

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January 7, 2025
How Adding Cloves To Your Diet Can Keep Hands And Feet Warm All Winter Long

Winter is here, bringing a whole lot of beauty and serenity, but also some major discomforts. One of the biggest struggles? Cold hands and feet. The moment you take your hands out of your pockets or kick off your socks, the cold just takes over, leaving you freezing. But what if we told you there’s a super simple, natural way to beat the chill? That’s right – one humble kitchen spice – clove – could be the secret to keeping those winter chills at bay. Let’s take a closer look at how clove can help you stay warm this season.

Also Read:Manage Diabetes Naturally! How Clove Tea Can Help Regulate Your Blood Sugar Levels

Why Do We Get Cold Hands And Feet During Winter?

Cold hands and feet during winter are super common. According to nutritionist Isha Lall, this happens because of poor blood circulation in your body. The official website of Columbia University’s Irving Medical Center explains that to maintain a cosy temperature for your vital organs like your brain and heart, your body reduces blood flow to your extremities – like your hands and feet.

How Does Clove Help Keep You Warm In Winter?

Clove could be your new best friend when it comes to staying warm. In fact, cloves should be a go-to in your winter meals. Why? Because they’re known for improving blood circulation, which helps keep your hands and feet warm. As nutritionist Isha Lall explains, the bioactive compound in cloves – eugenol – is known for dilating blood vessels and improving blood flow. This makes cloves especially helpful when you’re trying to keep your extremities toasty during the cold months.

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What Are Some Other Benefits Of Having Clove In Your Daily Routine?

Cloves don’t just help you stay warm – they offer a ton of other health benefits too. The active ingredient in cloves, eugenol oil, makes up 60-90% of each clove and is known for its powerful effects. Dr Ashutosh Gautam from Baidyanath shares that clove oil is packed with antioxidants. Here’s how it benefits your body:

1. Boosts Immunity

Cloves are loaded with antioxidants that help fight free radical damage and boost your immunity. This can help keep the winter flu and colds at bay. Plus, their antiseptic, antiviral, and antimicrobial properties can help soothe sore throats and coughs.

2. Great For Oral Health

The eugenol compound in clove oil has strong germicidal properties that help tackle toothaches, sore gums, and ulcers.

3. Healthy Digestion

Clove’s eugenol helps with digestion and smooths out your bowel system. It’s also great for weight management as it naturally boosts your metabolism.

4. Supple Skin

Because cloves fight free radicals, they can help keep your skin smooth and glowing. Just add clove to your diet and watch your skin transform.

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Easy Ways To Add Clove To Your Diet

Now that you know the magic of clove, let’s look at some simple ways to add it to your daily routine.

1. Morning Chai: Add 2-3 cloves to your morning tea to keep the warmth flowing from within.

2. Clove Water: Infuse cloves in warm water and sip on it throughout the day.

3. Soups and Desserts: Give your soups and desserts a little extra oomph by sprinkling some clove powder on top.

Also Read:Immunity-Boosting Drink: How To Make Cinnamon And Clove Tea To Fight Cold And Flu

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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January 3, 2025
10 Easy Diet Swaps To Hit Your New Year Weight Loss Goals Without Struggle

The start of a new year often brings fresh determination to adopt a healthier lifestyle. For many, weight loss is a top priority. If you’re setting weight loss goals this year, incorporating sustainable dietary changes is crucial. In India, where food diversity and cultural influences dominate our meals, achieving a balanced diet without compromising on taste is entirely possible. Here are some diet changes to include in your New Year weight loss resolution.

Also Read: 5 Foolproof Tips To Help You Stick To Your New Year’s Diet And Fitness Resolutions

Here Are 10 Diet Changes For Your New Year Weight Loss Resolution:

1. Switch to Whole Grains

Replace refined grains like white rice and maida with whole grains like brown rice, quinoa, millets (ragi, jowar, bajra), and whole wheat. Whole grains are rich in fibre, which promotes better digestion, keeps you full longer, and prevents overeating. Millets, in particular, are nutrient-dense and perfect for Indian recipes like rotis, dosas, or even porridges.

2. Incorporate Seasonal Vegetables

Seasonal produce is not only fresh and nutritious but also economical. Winter, for instance, offers a bounty of vegetables like carrots, spinach, radishes, and beets. Including these in your meals adds essential vitamins, minerals, and antioxidants. Experiment with stir-fries, soups, or Indian curries cooked with minimal oil to maximize their benefits.

3. Embrace Plant-Based Proteins

Indian diets often lack adequate protein, especially for vegetarians. Incorporate plant-based protein sources like lentils, chickpeas, beans, tofu, and soy chunks. Sprouted legumes like moong dal and chana are excellent additions to salads or snacks. If you consume eggs or lean meats, these too are great protein options to keep you satiated and build muscle while losing fat.

4. Cut Down on Sugar and Refined Carbs

Excess sugar and refined carbs are major culprits behind weight gain. Reduce your intake of sweets, packaged snacks, and sugary beverages. Instead, satisfy your sweet tooth with natural alternatives like fruits, jaggery, or honey in moderation. For snacks, try roasted makhanas, nuts, or homemade chaat with sprouts.

Also Read: New Year 2025: Ridiculous New Year Food Resolutions That Are Meant To Be Broken

Eat fruits instead of sweets and desserts with refined sugar.

5. Choose Healthy Fats

Not all fats are bad. Include healthy fats like those from nuts, seeds, avocados, and cold-pressed oils like mustard, coconut, or olive oil. Ghee, in moderation, is also a good fat source that aids digestion and enhances flavour in Indian dishes. Avoid trans fats from fried or packaged foods.

6. Portion Control

Overeating, even healthy food, can hinder weight loss. Practice mindful eating and portion control by using smaller plates and chewing slowly. Traditional Indian thalis often include a variety of dishes-make sure each portion is balanced and not oversized.

7. Hydrate Wisely

Water is your best ally in weight loss. Start your day with warm water and lemon or detox drinks like jeera or ajwain water. Avoid sugary sodas or excessive caffeine. Herbal teas like green tea, tulsi tea, or chamomile can also boost metabolism.

8. Avoid Late-Night Eating

Indian households often have dinner late, which can disrupt digestion and weight loss goals. Aim to finish your last meal by 7:30-8:00 PM. If you feel hungry later, opt for light snacks like a handful of nuts or a small glass of buttermilk.

9. Prepare Meals at Home

Cooking at home gives you complete control over ingredients and portions. Experiment with healthy versions of Indian favourites like baked samosas, millet dosas, or grilled paneer tikka. Meal prepping can also save time and help you stick to your diet plan.

10. Stay Consistent

The key to any successful weight loss journey is consistency. Stick to your diet changes and avoid crash diets. Instead, focus on making these habits a permanent part of your lifestyle.

Remember, weight loss is a gradual process, and it’s essential to combine a healthy diet with regular exercise and a positive mindset. Cheers to a healthier you this new year!

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January 3, 2025