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Tag: Eating

  • Can Eating Chia Seeds Every Morning Help With Fat Loss? Heres The Truth

    Can Eating Chia Seeds Every Morning Help With Fat Loss? Heres The Truth

    Chia seeds have emerged as a superfood in recent times. Known for being rich in essential vitamins and minerals, they have become a popular choice for those trying to eat healthy. If you’re also one of them, you must have read, watched videos, or been advised to incorporate them into your diet. Some even say that chia seeds can aid in fat loss. But is this really true? Can these tiny black seeds help you fulfil your fat loss goals? Recently, fitness coach Ralston D’Souza took to his Instagram to reveal the truth about chia seeds and fat loss, and the answer might surprise you. But before that, let’s understand if fat loss is the same as weight loss.
    Also Read: Weight Loss: Drink Protein-Rich Chia Seeds Water To Lose Weight Effectively

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    Photo Credit: iStock

    Is Fat Loss And Weight Loss The Same Thing?

    Many people use these terms interchangeably, but they have distinct meanings. Fat loss refers to a decrease in body fat alone, whereas weight loss is a decrease in overall body weight. The former is a more specific goal, while the latter is more general. The most suitable option for you would depend on your personal health goals.

    Chia Seeds For Fat Loss: Do They Really Work? Here’s What The Fitness Coach Revealed

    According to Ralston, if you only add chia seeds to your diet without making any other changes, you might actually gain fat. He explains, “Chia seeds are very nutritious and packed with fibre, which helps you feel full and manage hunger. But they’re also calorie-dense.” He states that a 100-gm serving of chia seeds can contain up to 500 calories. So, while chia seeds are healthy, you need to be mindful of how much you’re consuming. Ralston further adds, “Eating fewer calories is necessary for fat loss, so don’t simply add chia seeds to everything whenever you feel hungry – it just won’t work.” In order to see the desired change, you must alter your diet as a whole and not rely on a single food item.

    Watch the complete video here:

    How To Incorporate Chia Seeds Into Your Diet?

    You can incorporate chia seeds into your diet in several fun and exciting ways. Check out some options below:

    1. Chia Seeds Pudding

    Chia seeds make for a delicious pudding when soaked with milk. If you dislike the taste of plain milk, feel free to add flavours of your choice, such as coffee, chocolate, or mango.

    2. Chia Seeds Smoothie

    Love sipping smoothies? Try making one with chia seeds next time! Simply pre-soak chia seeds and add them to your smoothie glass. They will give it a fun, gel-like texture.

    3. Chia Seeds Salad

    To make this salad, combine chia seeds with oats, banana, milk, almonds, dates, and honey. It’s not only super healthy but also tastes delicious.
    Also Read: How To Consume Chia Seeds For Weight Loss – Dos And Don’ts

    Now that you know the truth about chia seeds, incorporate them wisely into your diet to reap their maximum benefits.



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  • AIIMS Doctor Warns Against Eating Outside Paneer, Cheese, Rice Amid Rising Guillain-Barre Syndrome Cases

    AIIMS Doctor Warns Against Eating Outside Paneer, Cheese, Rice Amid Rising Guillain-Barre Syndrome Cases

    Over the past few days, Maharashtra has witnessed an increase in the number of Guillain-Barre Syndrome (GBS) cases. GBS is a rare neurological disorder in which a person’s immune system mistakenly attacks part of their peripheral nervous system – the network of nerves that carries signals from the brain and spinal cord to the rest of the body, explains the US National Institutes of Health. The Maharashtra government has appealed to the public not to panic and to visit a government hospital if any symptoms appear, reported IANS. It has also been advised that people implement preventive measures, the government said in its appeal.

    Update On GBS Cases In Maharashtra

    According to the state public health department release issued late on Monday night, there are 110 suspected patients of GBS and one death has been reported until now. Of these, eight have been diagnosed as confirmed GBS cases. Of the 110 suspected patients, about 88 are from the Pune Municipal Corporation (PMC), 15 from the Pimpri Chinchwad Municipal Corporation (PCMC) and seven are from other districts.

    In a recent viral video on Instagram, Dr Priyanka Sehrawat, Neurologist, MD Medicine and DM Neurology (AIIMS Delhi), shares an important tip to prevent the disease.

    “One major cause is gastroenteritis due to a bacteria C jejuni. Although there are many other causes, this is the one that you all should be aware of because this is one cause that we can avoid,” says Dr Sehrawat.
    Watch the full video here:

    Also Read:Is Your Paneer Authentic? Here Are 5 Easy Ways To Spot Fake Paneer

    Dr Sehrawat explains this illness is best treated within 2 weeks. “We have always seen these cases but an outbreak is concerning. Not to panic. Take care of yourself. Now you know how to take care of at least one cause,” she adds. Take preventative measures and consult your doctor if you experience any concerning signs or symptoms.

    What Is Guillain-Barre Syndrome (GBS)?

    Guillain-Barre Syndrome (GBS) is a neurological disorder where the immune system wrongly targets the peripheral nervous system. The body’s nerves are responsible for transmitting signals from the brain and spinal cord to the rest of the body. This attack can lead to various symptoms, including muscle weakness, numbness, and, in extreme cases, paralysis. The exact cause of GBS remains unclear, but infections, especially viral ones, are often linked to its onset.

    Symptoms of Guillain-Barre Syndrome

    Warning signs to watch out for include:

    • Weakness
    • Sensation changes
    • Difficulty with eye muscles and vision
    • Difficulty swallowing, speaking, or chewing
    • Pricking or pins and needles in the hands and feet
    • Pain that can be severe, particularly at night
    • Coordination problems and unsteadiness
    • Abnormal heart rate or blood pressure
    • Problems with digestion and/or bladder control

    Here Are Some Must-Follow Diet Tips To Prevent GBS, As Per Dr Priyanka Sehrawat:

    • Avoid eating out.
    • Avoid contaminated food and water.
    • Take care of your immunity too.
    • Wash fruits and vegetables properly before consumption.
    • Increase your intake of vitamin C-rich foods.
    • If you do eat outside food, avoid foods like paneer which can be stored for a longer duration, which increases the chances of bacterial growth. Other foods to avoid include cheese and rice.

    (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 own doctor for more information. NDTV does not claim responsibility for this information.)



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  • AIIMS Doctor Warns Against Eating Outside Paneer, Cheese, Rice Amid Rising Guillain-Barre Syndrome Cases

    AIIMS Doctor Warns Against Eating Outside Paneer, Cheese, Rice Amid Rising Guillain-Barre Syndrome Cases

    Over the past few days, Maharashtra has witnessed an increase in the number of Guillain-Barre Syndrome (GBS) cases. GBS is a rare neurological disorder in which a person’s immune system mistakenly attacks part of their peripheral nervous system – the network of nerves that carries signals from the brain and spinal cord to the rest of the body, explains the US National Institutes of Health. The Maharashtra government has appealed to the public not to panic and to visit a government hospital if any symptoms appear, reported IANS. It has also been advised that people implement preventive measures, the government said in its appeal.

    Update On GBS Cases In Maharashtra

    According to the state public health department release issued late on Monday night, there are 110 suspected patients of GBS and one death has been reported until now. Of these, eight have been diagnosed as confirmed GBS cases. Of the 110 suspected patients, about 88 are from the Pune Municipal Corporation (PMC), 15 from the Pimpri Chinchwad Municipal Corporation (PCMC) and seven are from other districts.

    In a recent viral video on Instagram, Dr Priyanka Sehrawat, Neurologist, MD Medicine and DM Neurology (AIIMS Delhi), shares an important tip to prevent the disease.

    “One major cause is gastroenteritis due to a bacteria C jejuni. Although there are many other causes, this is the one that you all should be aware of because this is one cause that we can avoid,” says Dr Sehrawat.
    Watch the full video here:

    Also Read:Is Your Paneer Authentic? Here Are 5 Easy Ways To Spot Fake Paneer

    Dr Sehrawat explains this illness is best treated within 2 weeks. “We have always seen these cases but an outbreak is concerning. Not to panic. Take care of yourself. Now you know how to take care of at least one cause,” she adds. Take preventative measures and consult your doctor if you experience any concerning signs or symptoms.

    What Is Guillain-Barre Syndrome (GBS)?

    Guillain-Barre Syndrome (GBS) is a neurological disorder where the immune system wrongly targets the peripheral nervous system. The body’s nerves are responsible for transmitting signals from the brain and spinal cord to the rest of the body. This attack can lead to various symptoms, including muscle weakness, numbness, and, in extreme cases, paralysis. The exact cause of GBS remains unclear, but infections, especially viral ones, are often linked to its onset.

    Symptoms of Guillain-Barre Syndrome

    Warning signs to watch out for include:

    • Weakness
    • Sensation changes
    • Difficulty with eye muscles and vision
    • Difficulty swallowing, speaking, or chewing
    • Pricking or pins and needles in the hands and feet
    • Pain that can be severe, particularly at night
    • Coordination problems and unsteadiness
    • Abnormal heart rate or blood pressure
    • Problems with digestion and/or bladder control

    Here Are Some Must-Follow Diet Tips To Prevent GBS, As Per Dr Priyanka Sehrawat:

    • Avoid eating out.
    • Avoid contaminated food and water.
    • Take care of your immunity too.
    • Wash fruits and vegetables properly before consumption.
    • Increase your intake of vitamin C-rich foods.
    • If you do eat outside food, avoid foods like paneer which can be stored for a longer duration, which increases the chances of bacterial growth. Other foods to avoid include cheese and rice.

    (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 own doctor for more information. NDTV does not claim responsibility for this information.)



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  • 1-Year-Old Girl In Gujarat Gets Diarrhoea After Eating Popular Snack Containing Dead Rat

    1-Year-Old Girl In Gujarat Gets Diarrhoea After Eating Popular Snack Containing Dead Rat

    The increase in reports of pests in processed food has raised significant worries about food safety and hygiene. Contributing factors include inadequate storage and the pressure for rapid delivery. These incidents pose a significant threat to consumers, leading to several foodborne diseases. However, this issue isn’t limited to fast food or online orders; even packaged snacks and namkeen from local grocery stores are not immune. In a shocking case, a one-year-old girl from Gujarat suffered from diarrhoea after consuming namkeen from a sealed packet of the well-known brand Gopal Namkeen. The reason? A dead rat was found inside the packet.
    Also Read: Tara Sutara’s Traditional Christmas Pudding Was A “Messy But Fun Affair”
    As reported by NDTV, the harrowing incident took place in Prempur village of Gujarat’s Sabarkantha. Sharing the story, the girl’s father said, “We bought a packet of Gopal Namkeen, and my wife was feeding our daughter when she started vomiting after eating. We found a dead rat in the packet. My daughter fell ill, suffered from diarrhea, and was admitted to Davad Hospital.” The father has demanded strict and immediate action from the Food and Drugs Department regarding the negligence of the namkeen brand.
    This is not the first time such incidents have surfaced online. Rajeev Shukla from Prayagraj, Uttar Pradesh, shared a distressing experience after ordering food from a restaurant in Mumbai. He ordered a vegetarian meal box from the Worli branch of Barbeque Nation and found a dead mouse inside, which led to his hospitalisation. In a post on X (formerly Twitter), he wrote, “I, Rajeev Shukla (pure vegetarian) from Prayagraj, visited Mumbai on 8th Jan’24 and ordered a veg meal box from Barbeque Nation, Worli outlet, which contained a dead mouse. I was hospitalized for 75+ hours. The complaint has not been lodged at Nagpada police station yet. Please help.”
    Also Read: “Whatever Is Served To Me In Any Country, I Eat Happily”: PM Modi Talks About His Connection With Food

    What are your thoughts on this incident? Have you experienced something similar? Share with us in the comments below!



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  • New Year Detox: Clean Eating Tips For A Fresh Start After The Holidays

    New Year Detox: Clean Eating Tips For A Fresh Start After The Holidays

    As the new year begins, many of us feel the need to reset after indulgent holiday feasts. This often sparks interest in detoxing, a buzzword in health circles. However, it’s important to understand what detoxing truly entails and how to approach it effectively. The term “detox” is often used loosely. While it might sound appealing, it lacks a strong scientific foundation. Your liver and kidneys are naturally equipped to filter and eliminate toxins from the body, making most claims about magical detox solutions unnecessary. What many detox plans do achieve, however, is significant calorie reduction, which can lead to weight loss. These plans typically involve consuming minimal calories through juices, soups, or low-calorie foods like cucumbers, carrots, and watermelon. While this approach may result in fat loss, it’s crucial to prioritise nourishing the body rather than simply slashing calories.
    Also Read: Refresh Your Skin After All That Festive Feasting – Try These Expert Detox Tips!

    Eating a balanced diet is important.

    Photo Credit: iStock

    Here Are 4 Clean Eating Tips For A Fresh Start After The Holidays:

    1. Simplify Your Diet For Better Digestion

    One overlooked benefit of detox plans is their positive impact on digestion. After weeks of indulging in spicy, oily, and rich foods, a lighter diet can give your gastrointestinal tract a much-needed break. Reducing heavy meals and opting for simple, mildly spiced foods can lower gut inflammation, improve digestion, and leave you feeling more comfortable. Incorporating natural ingredients like turmeric, salt, and pepper in moderation, instead of relying on excessive seasonings, can further support this process.

    2. Choose Fiber-Rich Foods And Unstrained Juices

    Fresh fruit and vegetable juices can be a refreshing way to boost hydration and nutrient intake. However, these juices should be consumed unstrained to retain their fiber content, which is vital for digestion and satiety. Straining juices removes fiber, slightly increasing their calorie density while reducing their overall health benefits.

    3. Don’t Skip Protein

    While detox diets emphasize vegetables and fruits, they often overlook a key nutritional component: protein. Including protein in your meals is essential for maintaining energy levels, supporting immunity, and promoting satiety. Options like egg whites, Greek yogurt, and paneer offer necessary protein without significantly increasing calorie intake. A diet lacking protein can weaken immunity and leave you feeling hungry, making it harder to sustain healthy eating habits.

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    Photo Credit: iStock

    4. Focus On Whole Foods For Sustainable Clean Eating

    Instead of pursuing extreme detox regimens, adopt a balanced approach to clean eating for a sustainable reset. Post-holidays, focusing on fresh produce, whole foods, and adequate hydration can work wonders for your body. Prioritize meals with a mix of vegetables, lean proteins, and healthy fats while avoiding overly processed foods and excessive sugar.

    Ultimately, detoxing shouldn’t be about quick fixes or drastic measures. It’s about giving your body the care and nourishment it needs. By focusing on whole, unprocessed foods and mindful eating habits, you can start the year feeling energised and balanced. Trust your body’s natural ability to detoxify, and make choices that support long-term health rather than fleeting trends. With this approach, you’ll enjoy benefits that extend well beyond the first few weeks of the new year.
    Also Read: Tired Of Stubborn Belly Fat? Try This Detox Drink And See Results

    About The Author: Shivam Dubey is a Health Coach and Fitness Influencer, and the Founder of YourFitnessStories.

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  • Why Eating Vegan The Indian Way Is Healthier (And Tastier) Than You Think

    Why Eating Vegan The Indian Way Is Healthier (And Tastier) Than You Think

    Since 2020, there has been a remarkable surge in the popularity of plant-based eating in India. What started as a fascination with plant-based meat and milk alternatives has evolved into a broader movement that incorporates native Indian foods and traditional recipes. Indians are doing vegan their way, and it has transformed into a truly desi movement. Driven by compassion, environmental, and health concerns, choosing plant-based options is becoming a popular, sustainable, and delicious choice for many. Leading the way are family recipes and local ingredients, which are also low-carbon and farmer-friendly.

    Also Read: Indian Cooking Tips: 4 Desi Vegan Recipes That Will Tug At Your Heartstrings

    In a way, we’ve just put two and two together, realizing how many of the foods we’ve been eating at home are naturally vegan or easy to veganize. These are familiar, comforting, and inexpensive foods that everyone in the family can enjoy. Dishes like dal-chawal, upma, undhiyu, pithla, chole, kadala curry, and many more are already vegan staples. India’s culinary diversity also offers ample opportunities to experiment with new recipes from different regions. For instance, my kitchen is mostly South Indian, but a Sunday breakfast favourite in our home is Bihar-style Aloo Puri.

    The exposure to and access to modern ingredients-along with the rise in popularity of millets and lentils-means people eating vegan are spoiled for choice when it comes to protein. Even ingredients like oats and quinoa have been seamlessly integrated into Indian recipes, like masala oats and quinoa khichdi.

    Also Read: Turning Vegan? 5 Easy Steps To Gradually Transform Your Plate And Lifestyle

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    Indian cuisine offers a plethora of options for vegan diet
    Photo Credit: iStock

    Brands Adapting to Changing Consumer Needs
    Brands are taking note of this shift and have jumped on the bandwagon. After an initial surge in exotic meat alternatives, many brands are now introducing plant-based versions tailored to the Indian palate. Tandoori chaap, plant-based “chicken” tikkas, biryanis, and keemas are exciting novelties that are easy to incorporate into meals for most Indian households.

    High-quality, local ingredients like chickpeas, pea protein, millet milk, and jackfruit have made their way into plant-based products, enhancing their nutritional profile while keeping costs competitive.

    Dining Out
    The hospitality industry has evolved, making plant-based options more accessible and tempting than ever. Innovative chefs are creating culinary experiences that highlight the tastes, textures, and even nostalgia of plant-based meals. India’s thriving street food and chaat scene has adapted well to plant-based eaters. With increased awareness, people can now choose from diverse options that were always vegan or ask vendors to customize dishes with minor tweaks. This latter part comes naturally to us-just like asking for sukha puri to finish off a plate of golgappa.

    For those seeking a world cuisine experience, plant-based options have skyrocketed. Fermentation, sous-vide cooking, and molecular gastronomy have resulted in plant-based dishes as complex and flavorful as their animal-based counterparts. From juicy plant-based burgers that “bleed” beet juice to dairy-free cheeses with real tanginess, chefs are pushing the boundaries of plant-based food.

    Restaurants and catering services have expanded their menus to include a wide range of plant-based dishes. This year alone, Indian restaurants introduced seventy new vegan menu items in the month of January. Catering to vegan customers is not only ethical and environmentally responsible but also good business. This surge in awareness, availability, and willingness to experiment has made eating vegan more enjoyable than ever.

    Also Read: How Indian Youth Are Making Plant-Powered Choices The New Cool!

    Driven by Health and Wellness
    A well-planned vegan diet can supply all the nutrients, vitamins, and minerals required for good health. Plant-based diets are often high in fibre, antioxidants, and phytochemicals, which are linked to a variety of health benefits. A healthy vegan diet, rich in whole grains, legumes, fruits, vegetables, nuts, and seeds, can provide an abundance of essential nutrients while being low in saturated fats. Numerous scientific studies have found that vegan diets can help prevent and manage chronic illnesses like heart disease, type 2 diabetes, and some forms of cancer.

    Indians have rewritten the “formula” for eating vegan. While we’ve leveraged a rich array of native recipes and comfort foods that have always been vegan, we also indulge in modern innovations like meat and milk alternatives tailored to our taste buds. And of course, there’s always the option of indulging in a plant-based burger that “bleeds” beet juice when we feel like it. Now, where’s my bowl of salad?!

    About the author: Prashanth Vishwanath is the Country Director of Veganuary India. 

    Disclaimer:
    The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same    .

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  • Are You Stress Eating During The Holidays? Check Out 5 Mindful Tips For The Holiday Table

    Are You Stress Eating During The Holidays? Check Out 5 Mindful Tips For The Holiday Table

    Rockhampton (Australia), Dec 23 (The Conversation) The holiday season can be a time of joy, celebration, and indulgence in delicious foods and meals. However, for many, it can also be an emotional and stressful period.

    This stress can manifest in our eating habits, leading to what is known as emotional or stress eating.

    There are certain foods we tend to eat more of when we’re stressed, and these can affect our health. What’s more, our food choices can influence our stress levels and make us feel worse. Here’s how.

    Why we might eat more when stressed

    The human stress response is a complex signalling network across the body and brain. Our nervous system then responds to physical and psychological events to maintain our health. Our stress response – which can be subtle or trigger a fight-or-flight response – is essential and part of daily life.

    The stress response increases production of the hormones cortisol and insulin and the release of glucose (blood sugars) and brain chemicals to meet demand. Eating when we experience stress is a normal behaviour to meet a spike in energy needs.

    But sometimes our relationship with food becomes strained in response to different types of stress. We might attach shame or guilt to overeating. And anxiety or insecurity can mean some people under-eat in stressful times.

    Over time, people can start to associate eating with negative emotions – such as anger, sadness, fear or worry. This link can create behavioural cycles of emotional eating. “Emotional eaters” may go on to develop altered brain responses to the sight or smell of food.

    What stress eating can do to the body Stress eating can include binge eating, grazing, eating late at night, eating quickly or eating past the feeling of fullness. It can also involve craving or eating foods we don’t normally choose. For example, stressed people often reach for ultra-processed foods. While eating these foods is not necessarily a sign of stress, having them can activate the reward system in our brain to alleviate stress and create a pattern.

    Short-term stress eating, such as across the holiday period, can lead to symptoms such as acid reflux and poor sleep – particularly when combined with drinking alcohol.

    In the longer term, stress eating can lead to weight gain and obesity, increasing the risks of cancer, heart diseases and diabetes.

    While stress eating may help reduce stress in the moment, long-term stress eating is linked with an increase in depressive symptoms and poor mental health.

    What we eat can make us more or less stressed

    The foods we choose can also influence our stress levels.

    Diets high in refined carbohydrates and sugar (such as sugary drinks, sweets, crackers, cakes and most chocolates) can make blood sugar levels spike and then crash.

    Diets high in unhealthy saturated and trans fats (processed foods, animal fats and commercially fried foods) can increase inflammatory responses.

    Rapid changes in blood sugar and inflammation can increase anxiety and can change our mood.

    Meanwhile, certain foods can improve the balance of neurotransmitters in the brain that regulate stress and mood.

    Omega-3 fatty acids, found in fish and flaxseeds, are known to reduce inflammation and support brain health. Magnesium, found in leafy greens and nuts, helps regulate cortisol levels and the body’s stress response.

    Vitamin Bs, found in whole grains, nuts, seeds, beans and animal products (mostly B12), help maintain a healthy nervous system and energy metabolism, improving mood and cognitive performance.

    5 tips for the holiday table and beyond

    Food is a big part of the festive season, and treating yourself to delicious treats can be part of the fun. Here are some tips for enjoying festive foods, while avoiding stress eating: 
    1. slow down: be mindful about the speed of your eating. Slow down, chew food well and put down your utensils after each bite 
    2. watch the clock: even if you’re eating more food than you normally would, sticking to the same timing of eating can help maintain your body’s response to the food. If you normally have an eight-hour eating window (the time between your first meal and last meal of the day) then stick to this even if you’re eating more 
    3. continue other health behaviours: even if we are eating more food or different food during the festive season, try to keep up other healthy behaviours, such as sleep and exercise 
    4. stay hydrated: make sure to drink plenty of fluids, especially water. This helps our body function and can help with feelings of hunger. When our brain gets the message something has entered the stomach (what we drink) this can provide a temporary reduction in feelings of hunger 
    5. don’t restrict: if we have a big day of eating, it can be tempting to restrict eating in the days before or after. But it is never a good idea to overly constrain food intake. It can lead to more overeating and worsen stress.

    Plus 3 bonus tips to manage holiday stress

    1. shift your thinking: try reframing festive stress. Instead of viewing it as “something bad”, see it as “providing the energy” to reach your goals, such as a family gathering or present shopping 
    2. be kind to yourself and others: practise an act of compassion for someone else or try talking to yourself as you would a friend. These actions can stimulate our brains and improve wellbeing 
    3. do something enjoyable: being absorbed in enjoyable activities – such as crafting, movement or even breathing exercises – can help our brains and bodies to return to a more relaxed state, feel steady and connected. (The Conversation)

    (Disclaimer: Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)

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  • 6 Easy Ways To Beat Binge Eating And Stick To Your Weight Loss Goals

    6 Easy Ways To Beat Binge Eating And Stick To Your Weight Loss Goals

    Everyone seems to be jumping on the health bandwagon these days – from trendy diets to hitting the gym or obsessing over calories. We all start out super motivated, thinking we’ve got this. But let’s be honest, sticking to a diet is hard. One slip-up and we’re suddenly reaching for chips or scarfing down an entire pint of ice cream. Binge eating during a weight loss journey happens more often than you might think. But here’s the good news: with these simple tips, you can keep your weight loss goals in sight and avoid derailment. Let’s dive into 6 ways to stop binge eating and stay on track!

    Also Read:5 Tips To Create A Mindful Eating Environment

    Latest and Breaking News on NDTV

    Photo: iStock

    6 Tips to Beat Binge Eating:

    1. Stick to a Realistic Diet Plan

    The more restrictive your diet, the harder it is to stick to. If you cut out all your favourite foods, you’re setting yourself up for failure. Extreme calorie deficits can leave you feeling deprived and more likely to binge. Instead, aim for a balanced plan that includes all food groups and lets you enjoy the occasional treat. It helps you feel less restricted and makes it easier to stick to your routine without overindulging.

    2. Stay Hydrated

    According to nutritionist Rupali Datta, 80% of the time, our brain mixes up thirst with hunger. When we’re dehydrated, our electrolytes get off balance, messing with our brain’s hunger signals. To fix this, keep a water bottle with you and aim for 8-10 glasses a day. Drinking water before meals also helps you feel fuller, so you’re less likely to overeat.

    3. Plan Your Meals and Snacks

    If you don’t plan ahead, you’re more likely to give in to cravings, especially during a weight loss journey. Prepare your meals and snacks to avoid last-minute decisions. Nutritionist Nmami Agarwal recommends keeping healthy snacks like nuts, bananas, and seeds on hand for when hunger strikes between meals. Also, try to shorten the gap between dinner and bedtime – ideally, leave two to three hours in between. If you wait longer, your body will start craving food.

    Latest and Breaking News on NDTV

    Photo: iStock

    4. Distract Yourself from Cravings

    You know the saying, “Out of sight, out of mind?” Well, it works here too. If you’re craving something, try distracting yourself with a walk, a call to a friend, or even organizing your space. Focused activities, like solving a puzzle or reading, can take your mind off food. And if sugar cravings hit hard, Ayurvedic expert Nidhi Pandya has a hack: chew your food properly. The longer you chew, the sweeter it tastes, thanks to an enzyme that breaks down carbs into simpler sugars.

    5. Use Smaller Plates and Bowls

    Portion control can be a game-changer. The trick is to fool your brain into thinking you’re eating more. Serve your meals on smaller plates – it makes your portions look bigger and helps you feel satisfied with less food. Pair this with eating slowly and mindfully, and you’ll be able to tell when you’re full without overeating.

    6. Forgive Yourself and Move On

    We’re all human. If you slip up and binge, don’t beat yourself up over it. Guilt can push you into an “all-or-nothing” mindset, where you feel like you’ve blown it and might as well keep eating unhealthily. Instead, own up to what happened, figure out what triggered it, and move on. Get back to your plan at your next meal. Remember, it’s all about consistency, not perfection.

    Also Read:5 Pro Tips For Enjoying Your Burrito Without Making A Mess

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  • Eating 5 Mushrooms Daily May Help Combat Heart Disease And Dementia: Study

    Eating 5 Mushrooms Daily May Help Combat Heart Disease And Dementia: Study

    Low in calories and packed with essential vitamins and minerals, mushrooms make for an excellent addition to your diet and according to new research, eating just five small mushrooms a day could help combat a range of diseases, including heart disease, cancer and dementia.

    This is due to two key antioxidants – ergothioneine and glutathione. These substances play a significant role in neutralising damaging ‘free radicals’, which are implicated in a variety of severe diseases, according to researchers.

    “What we found is that, without a doubt, mushrooms are highest dietary source of these two antioxidants taken together, and that some types are really packed with both of them,” said Robert Beelman, director at the Penn State Centre for Plant and Mushroom Products for Health in the US.

    Portobello. Enoki. Porcini. Chanterelle. Stinkhorn. Puffball. Dung Cannon. Hair ice. Or the almost unpronounceable Hydnellum peckii. Try as hard but you can never remember – or pronounce – names of the nearly 14,000 kinds of mushroom found worldwide.

    You can’t eat them all either as a few are poisonous with macabre names (Deadly Dapperling, Destroying Angels, Death Cap, Autumn Skullcap). A few psychedelic mushrooms are so trippy that countries have tagged them illegal.

    However, there are several edible ones that are packed with nutrients. According to the Coimbatore-based Mushroom Foundation of India, mushrooms are rich in protein, carbohydrate and vitamins, are low in caloric value and hence are recommended for heart and diabetic patients.

    They are rich in proteins as compared to cereals, fruits and vegetables; the proteins are retained even after cooking. Since mushrooms possess low caloric value, high protein, high fibre content and high K: Na ratio, they are ideally suited for diabetic and hypertension patients, say researchers.

    There are eight most popular mushrooms in India, like button mushroom which are small, edible mushrooms with a closed cap and light brown or pale white flesh. It is the most popular mushroom variety grown and consumed the world over.

    It is good source of essential nutrients such as vitamins (B vitamins, vitamin D), minerals (selenium, copper, potassium), and antioxidants.

    Oyster mushroom are known for their tender flesh and velvety texture. A cup of raw, sliced oyster mushrooms has only 28 calories, and is low in fat, cholesterol, and sodium and is high on nutrients like niacin, folic acid, vitamins C and B12, and the amino acid ergothioneine.

    Other varieties found in India are Shiitake mushroom, Cordyceps mushroom, Lion’s Mane Mushroom, Reishi mushroom, Turkey Tail mushroom and Chaga mushroom.

    (Disclaimer: Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)

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  • 6 Ayurvedic Diet Tips And Healthy Eating Options For Night Shift Workers

    6 Ayurvedic Diet Tips And Healthy Eating Options For Night Shift Workers

    Working till late at night or in night shifts can bring in a lot of change to your life in many ways. Our body is designed to work in the day, and rest at night. However, when we work at night, which is against our natural body rhythms, it results in special set of challenges, including weight gain and over stress. If you are working in a night shift, then it is important for you to pay more attention to your sleep, diet and the time when you eat food. Enough sleep and making healthy food choices are two major factors that you need to focus on. Numerous studies have repeatedly confirmed that the ones who work in night shifts weigh more than the ones who work in day shifts. Weight gain is also associated with other health problems. But fret not, to prevent weight gain and other health problems, Ayurveda has laid down a few healthy diet tips for night shift workers that will help them maintain a healthy life.
     

    1. Start Your Day With Dinner: Normally, we begin our day with a wholesome breakfast, but for the ones who have a night shift, their day starts with dinner. So, if you begin your day at 7 pm or later, then have your dinner by 7:30 pm to 8 pm. Do not try to compensate it with work timings and delay it till midnight. Similarly, if you start your day around 4 pm or 5 pm and end by 1 am to 2 am, then also try to have your evening meal maximum by 8 pm. 
       
    2. Have A Light Dinner: There are many people who feel sleepy after having dinner. In such cases, it is important to have a light dinner like veggies with brown rice and dal or grilled chicken steak. Go for foods that are rich in protein and fibre. Protein and fibre can keep you full for a longer time, without making you feel sleepy.

      (Also Read: 8 Amazing Ayurveda Tips For Eating Healthy At Night​)
       

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      Protein and fibre can keep you full for a longer time, without making you feel sleepy.

    3. Have A Teaspoon Of Ghee (Clarified Butter): According to Ayurveda, waking up at night increases dryness in body. Therefore, have a teaspoon of ghee before you leave for work, as it will balance the dryness in the body.
       
    4. Skip Oily Foods: Eating heavy fried foods will not only make you feel bloated and heavy but will also lead to weight gain. Since our digestive system is inactive at night, it becomes difficult for the body to digest food. Eating oil-laden or unhealthy foods will lead to acidity and gastric problems, says Ayurveda. 
       
    5. Eat More Nuts: It is very common to feel hungry at night, and whenever you feel so, go for healthy snacking options like roasted chana, makhana and almonds, instead of having burgers and samosas. This will not only help you manage your weight but also prevent you from binging.
       
    6. Avoid Having Too Much Caffeine: In order to remain active and focused, night shift workers tend to consume a countless number of cups of coffee or tea, which does not do any good to their health. If you feel sleepy or inactive at work, then you must keep your body hydrated. You can do so by drinking water or fresh juices every half an hour. Try this and see how it works. 
       
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      Avoid drinking tea or coffee at work, instead drink water or fresh juice to keep yourself active and focused.

       

     
    Here Are Some Healthy Options For Night Shift Workers:

     

    fruits and vegetables

    Have seasonal fruits and vegetables to top up your nutritional needs. 

    • Fresh fruit and vegetable juices
    • Seasonal fruits and vegetables
    • Wholegrain breads with hummus
    • Dry cereals and grain salads such as couscous, quinoa, bulgur and barley
    • Dry roasted nuts
    • Trail mix
    • Cottage cheese
    • Fruit shakes made with low-fat milk
    • Boiled eggs salads with vegetables
    • Sandwiches made with low-fat meats like chicken and fish with vegetables
    • Beans and sprouts
    • Greek yogurt

     
    If you are a shift worker and have erratic eating habits, then bring these diet tips to practice for a healthy work-life balance.

    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 own doctor for more information. NDTV does not claim responsibility for this information.

    About Shubham BhatnagarYou can often find Shubham at a small authentic Chinese or Italian restaurant sampling exotic foods and sipping a glass of wine, but he will wolf down a plate of piping hot samosas with equal gusto. However, his love for homemade food trumps all.

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