Decoding detox

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“You go ahead with your red velvet milkshake. I’ll sip this detox juice that I ordered online. It’s made of these amazing berries with magical weight-loss properties. Cost me a bomb, but I have lost three kilos.”

I recall this conversation between two teenage girls on the adjacent table when I was dining out last Sunday. Detox diets have become a trend these days, thanks to aggressive marketing on the internet. And at every gathering, you’ll always come across a friend or relative who promotes detox and can’t stop gushing about its health benefits.

But what exactly is a detox?

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Detox, shortened for detoxification, is a process where you aim to flush out toxins from your body. Toxins are the chemicals, pollutants, artificial ingredients, food additives, hormones, and pesticides that creep into your food. Over time, these toxins invite health problems – hormonal imbalance, impaired immunity and nutritional deficiencies to name a few.

Your liver, intestines, kidneys, blood and skin work round-the-clock to remove these harmful substances. However, given the pollution and adulterated food we eat, it’s impossible for the organs to keep a tab on all toxins.

Thus, a detox diet helps you to give up on toxin-rich foods in order to ensure your health. From once-a-week to a three day or a week-long program, you can choose from a detox plan that suits you.

How does a detox work and what are its benefits?

Cleansing the body in the current atmosphere of contamination is the key benefit of detox diets.

Generally, detox plans revolve around juices, water, veggies, and fruits. A good intake of fiber and liquids speeds up the detoxification process through urination and bowel movement. Eating natural foods boosts your well-being.

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Another key benefit of such diets is weight loss. Most detox diets restrict the intake of grains, dairy, eggs, poultry, fish and meat which drastically cuts your calorie intake. Also, you have to give up on your bottle of booze and soda. Giving up on your favorite foods may be tricky, but the benefits are enormous.

The liver flushes out toxins, promotes digestion and regulates blood sugar, insulin, estrogen, and testosterone and cholesterol production in the body. However, eating processed foods, eating out too often and excess alcohol results in toxic build-up and inflammation in the liver. As a result, fat gets deposited around your belly. It’s next to impossible to lose this fat, even after restricting your calorie intake, unless you cleanse your liver.

Also, detox diets boost digestion and make your body efficient at soaking up nutrients and eliminating waste. So, the next time you hit a weight loss plateau, opt for a detox diet.

But don’t go overboard with the detox plan. You’ll definitely lose weight, but a detox is not the best method for permanent weight loss. Any diet that involves fasting or restricting entire food groups cannot be followed in the long run. A two-day detox plan is enough to blast the plateau effect.

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That said detox can be followed at home with easily available ingredients and a simple diet plan. No need to shop at the supermarket or online for those fancy ‘detox’ juices and teas that burn a hole in your pocket – like the girl at the restaurant.

All you need to do is stock up vegetables and fruits. You can juice them up or whip up a vibrant-looking salad. Be creative and colourful – that’s the trick to a successful detox!

And if you can’t come up with something fun and interesting, don’t worry. The bon happetee app is happy to help you. The app has a section where you can choose from a variety of options and plan your own cleansing program.

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So, are you ready to bask in the goodness of veggies and fruits?

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Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

4 packaged products you can cook at home easily

I come from a family where we make our own pickles; mango, red chilli, green chilli, chick pea, carrot, lime, lesava, kair, etc. We have never got a store-bought jar of pickle till date. Till a couple of decades ago, we even made papad, khakhra, ketchup, jams, potato and banana wafers, etc. at home. There was no McDonald’s then, and the only types we had seen or eaten were the homemade fries.

I remember there was a particular ketchup brand called ‘Volfarm’ which claimed it didn’t use pumpkin as was the case with other ketchup brands. And people believed it. In those days, Indians were a trusting lot. If a TV commercial showed a man wearing a white doctor’s coat lauding a particular toothpaste, oil or biscuit, we never thought that the brands would be lying to us. We fell for them, left, right and center. Continue reading

Aachar & chutney – Magic foods for good health

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My grandmother’s thali is incomplete without home-made chutney and aachar. And that is the secret of her well-being. Even at 75, she walks for 5 kilometers a day, has no wrinkles. And also, she has never spent a day lying in the bed.

She firmly believes that our ancient Indian food and practices are the ideal way to solve the health problems we – the processed and packaged food generation – face. And looking at her health, I couldn’t agree more!

Indian food is rich in variety owing to its cultural diversity. Whether its spices or side dishes, every constituent of traditional Indian cooking brings along a bevy of health benefits. And today we are going to explore the magic and goodness that lies within them. Continue reading

Walk your steps to better health

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If you ask your parents about the happiest memories they have had of their children growing up, the first answer to pop up would be ‘the time my child took his first step’. Every parent knows that the first step in a child’s life is a landmark event. Our parents witnessed the smile and the thrill radiated through our face and that was a joyous moment carved in their memories. As children, we stumble and topple a few times over till we can manage to walk confidently, without any support. And when we turn from crawlers to walkers, it brings together a sense of independence, productivity and exploration.

So what changed as we grew up? Continue reading

A republic of unbalanced diet – Causes & Solutions

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Diet of our nation is poor, here’s how we can be better this republic day

Just like any developing nation, our diets have been continuously evolving and has seen a paradigm shift in the past few decades. On one hand, we are consuming more calories than ever with an increase in the daily consumption of fats and sugar and on the other, malnutrition is still a severe problem In India.

Take a look at these statistics and studies (and some of them may come as a shock to you):

  • India has the second highest number of obese children in the world after China. 14.4 million children in the country have excess weight.
  • India leads and is home to 102 million underweight men and 101 million underweight women, that is 40% of the global underweight population.
  • According to the National Family Health Survey (NFHS-4), one-fifth of Indian women, or 20.7 %, in the age group of 15-49 are overweight.
  • Over half of women of reproductive age — 51 % suffer from anaemia, which is a serious condition that can have long-term health impacts for both mother and child.
  • About 21 percent of children under 5 is defined as ’wasted’ or ‘severely wasted’ — meaning they do not weigh enough for their height.

From a country using natural ingredients, fresh produce, traditional superfoods and a sit-down meal culture, what changed in the way we eat causing us to reach this tipping point? A recent article shed some light on the eating patterns of Indians and how most of them eat unbalanced diets.

A well-balanced diet comprises of nutrients like carbohydrates, proteins, fats, vitamins, minerals and micronutrients from various food groups. With the ever-evolving Indian diets and factors like income, food prices, convenience, personal beliefs, availability and traditions, Indians are eating fewer nutrients from all these food groups.

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Balanced diet

The recently released National Family Health Survey (NFHS-4) 2015-16 by the health ministry revealed that 47% (less than half) of all women consume dark green, leafy vegetables daily and another 38% eat them only once a week. The NFHS-4 showed that only half (45%) of women eat pulses or beans daily and an equal percentage consume them weekly. Milk or curd is consumed daily by 45% of women and weekly by 23%. 7% never have either milk or curd and 25% consume these dairy products only occasionally. The pattern of food consumption by men is similar to that of women, but men are slightly more likely than women to consume milk, curd, fruits, chicken, meat, fish or eggs regularly.

Low intake of these nutrients predisposes an individual to poor heart health, diabetes, obesity, lifestyle disorders and metabolic disorders.

How can we change this?

Don’t ignore the risks of unhealthy diets: Eating too much or too little, not focusing on balanced meals and nutrients are related to developing deficiencies that turn into disorders and diseases in the long run. Focus on traditional meal pairings, a good ratio of protein and carbs in a diet, healthy fats and the recommended allowance of vitamins and minerals meal-to-meal, day-to-day.

Equality between the nutritional requirements of men and women: Providing men with optimum nutrition is as important as nourishing the nation’s women. Women tend to consume lesser milk and milk products, meat, poultry and eggs etc. The low socio-economic status, gender inequality, their reproductive role etc. predispose them to poor diet and deficiencies.
Provide healthy and affordable food for all: Along with battling obesity and undernutrition at the same time, we need an adequate food system capable of delivering healthy food at affordable prices to everyone.

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cooking with your kids can make them eat right

Teach children about nutrition and making the right food choices: Educate children about where the food they eat comes from, the difference between natural produce and junk food, how different foods get digested differently in the body and how we should nourish our bodies to gain maximum potential.

Focus on adolescent girls and women: Focusing on nutritional requirements in early stages of life is crucial to tackling the health of the nation. Healthy girls in the society give birth to healthy babies and in turn reduces cases of stunting, malnutrition and infant mortality.

Good health is a key criterion for human well-being and economic growth of the nation. The choice towards a healthier nation starts with every individual ensuring to nourish himself, his family, his community and everyone around him.

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Akansha, founder & consultant at Beyond the Weighing Scale, is adept to speak about nutrition, health, lifestyle management & physical activity. She’s a popular food columnist, a passionate foodie, a health enthusiast, an avid traveller and a happy yogi

6 Indian recipes to keep you warm this winter

I come from a traditional Marwadi family and I grew up under my grandma’s watchful eyes! Be it stomach ache, cough, tiredness, heavy head or acidity… I remember my grandma going to the kitchen for a cure and not to the drawer that stored our supply of pills. As I look back, I now realize the importance of these essential ingredients in our daily diets and how even nutrition science backs up their efficiency.

Members of the older generations in an Indian household heavily relied on the power of traditional herbs, spices or kitchen ingredients as a traditional system of medicine. These remedies are not just quick fixes, but are natural and have stood the test of time and science.

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We never really take out the time to reflect upon the seasonal shifts and the produce that nature avails at that particular time.

Did you know…

  • Sesame seeds are an immunity booster, regulates body heat and provides conditioning to your skin and hair during winters
  • Jaggery is loaded with anti-oxidants and thus fights with various infections in our body.
  • Ajwain fights gaseousness, aids in digestion and fights the common cold.
  • The superfood ghee is a natural moisturizer, improves digestion and absorption of fat-soluble vitamins and also gives you the much-needed warmth to fight the winters.
  • Millets like bajra, rajgeera and jowar provide us with essential vitamins, minerals and fibre to kick-start our metabolism.

And a lot more!

Wholesome Indian recipes use these traditional herbs, spices, local vegetation etc. to strengthen our body’s immune response and mechanism. There are ingredients that help you prep for a seasonal shift, ingredients that instantly cure indigestion, a runny nose, aching feet and even an unwanted pimple! These recipes include ingredients or combinations in which they are made to take care of anything and everything!

If you are enthusiastic to fight ailments the healthy way or prevent them all together, this can be your guide to a happy and healthy winter. Find some of our traditional, wholesome recipes below to warm you up this winter.

  • Bajra khichidi with home-made makkhan

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Image credit- econet

The name ‘khichidi’ makes us go all warm and fuzzy inside. This creamy Rajasthani bajra khichidi with home-made makkhan is a winter-favourite in many households. Bajra, known to be one of the healthiest millets in the world, is a great combination of insoluble fibre, essential amino acids, minerals, and is a high energy-low glycemic index food. When paired with rich butter, this recipe provides you nutrients and increases your metabolism and body temperature.

  • Handwa

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Image credit- Food Forever

Handwa is a Gujarati dish that is very versatile for the use of its ingredients.  Because it uses a batter of mixed dals, rice, some veggies and a generous tadka of mustard seeds, sesame seeds, hing (asafoetida) and curry leaves. This is steamed and served so makes for a perfectly warm and fluffy dinner. Thus, with the use of all these ingredients, we bag up on protein and carbs in a great ratio with the goodness of veggies and the tadka takes care of our digestion, vitamins and minerals.

  • Sarso ka saag

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Sarso ka saag is a famous north-Indian delicacy made from a combination of green leafy veggies. Traditionally it uses spinach, mustard and bathua leaves that leave a slight bitterness in your mouth. However, this combination is a great source of anti-oxidants that build up your immunity, is anti-inflammatory and keeps you protected from lung disorders. When paired with a makke ki roti, this turns into a delicious meal.

  • Undhiyu

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Image credit- Sanjeev Kapoor Khazana

If there is one dish that does justice to the winter produce around you, it has to be the lip-smacking Undhiyu. Traditionally slow cooked (or steamed in an earthen pot) with groundnut oil, undhiyu uses a variety of vegetables with spices that are cooked to perfection. Therefore, this gives the body all the essential vitamins, minerals, antioxidants, fibre and makes up for a nutritious bite. Also, it makes use of green garlic that is found in abundance during this season. These tiny garlic bulbs with dark green stalks have an amazing flavour. They are a natural antibiotic, so can fight digestive infections, boost immunity and are great for the heart. So, sprinkle generously on your chaats, tikkas and starters.

  • Gur ka paratha

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Image credit- foodaholic

It has been a winter tradition in my house to finish our meal with a piece of gur roti. This natural sweetener, prepared fresh in the winters, is rich in vitamins & minerals. Therefore it boosts immunity, regulates body temperature, wards off cold and cough and prevents anaemia. And moreover, it is a delight to finish your meal with this!

  • Kaadha

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Image credit- mavcure

Every family has their own recipe for a ‘kaadha’. However, it is essentially a concoction of turmeric powder, ajwain, black peppercorns with a dash of honey. This concoction fights cold and cough It has anti-inflammatory properties which relieve sore throat and boosts immunity. Sip on this kaadha the next time you want to get rid of your cold instead of popping pills.

Try these wholesome and healthy recipes this winter to ensure a healthy body and happy taste buds!

 

bon happetee indian food calorie counter appAkansha is the Founder and Consultant at Beyond the Weighing Scale. With a wide range of expertise and skills, she is adept to speak about nutrition, health, lifestyle management and physical activity. She is a popular food columnist, a passionate foodie, a health enthusiast, an avid traveller and a happy yogi.

All Things Cholesterol: The good, the bad & the truth

“I will have a packet of cashews!“ I placed my order. My friend who had ordered a can of diet coke for herself was shocked.

“That thing is full of fat and cholesterol! Aren’t you supposed to know that?”

However, I don’t blame her. Over the years, we have been made to believe that nuts are highly loaded with fats and cholesterol.

Yes, all the nuts are naturally fat rich. But are nuts high in cholesterol? And is cholesterol really bad for us? Despite, the negative press cholesterol that this fatty substance often gets, it isn’t entirely bad for us.

Basics of cholesterol.

What is it?

Cholesterol is a substance made in the liver and it is vital to human life. Only animal bodies can produce cholesterol. Thus, you can find it ONLY in humans and animal products like meat, eggs, and dairy.

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Yes, that’s right! There is NO cholesterol in cashews, peanuts, cooking oils etc. So, the next time a cooking oil flashes the below punchline.

XYZ oil – Live healthier, live longer with our 0% cholesterol free oil

Know better to not let your eyeballs drop in the shopping mart aisle anymore.

The liver, other organs, and other cells in your body produce about 75% of the cholesterol in your blood. And, the other 25 % of cholesterol in your body is affected by the foods you eat.

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Since we eat more foods including cholesterol, our liver compensates by reducing its own production of cholesterol and removing excess cholesterol.

We have got natural processes to take care of cholesterol balance in the blood. And we totally disturb this balance and interrupt cholesterol functioning when we chose any “low fat” or “fat-free” products.

What does cholesterol do in our bodies?

Our body uses cholesterol to make a few essential hormones, including:

  • Sex hormones such as estrogen and progesterone in women, and testosterone in men, which help the sex organs develop and are involved in reproduction.
  • Cortisol, which helps your body respond to stress.
  • Aldosterone, which balances the number of minerals in your body.
  • Vitamin D, which helps your body absorb calcium to strengthen your bones.

So why exactly is cholesterol bad for us? One might think.

The levels of cholesterol in the blood are not the problem but the type of cholesterol is. Cholesterol travels in the blood in packages called lipoproteins, which consist of lipids (fats) and protein. Cholesterol packaged in low-density lipoprotein (LDL) is often called “bad” cholesterol because too much LDL in the blood can lead to cholesterol buildup and blockage in the arteries. LDL carries most of the cholesterol in the blood.

The high-density lipoprotein (HDL), often called “good” cholesterol, is another type of cholesterol package. HDL helps transport cholesterol from other parts of the body to the liver, which helps remove it from the body, preventing it from piling up in the arteries.

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The third type of lipoprotein is very low density (VLDL). This package transports triglycerides in the blood; high levels of VLDL and triglycerides can consequently lead to the risk of heart disease.

Some people with normal cholesterol levels get heart attacks while others with high levels do not—  the difference is in the levels of HDL and LDL cholesterol, their ratio and chronic inflammation in their bodies.

Inflammation and oxidation are interrelated processes. Inflammation is the body’s healthy response to injury, irritation or infection. It neutralizes harmful micro-organisms, helps repair wounds and cleans up debris. However chronic inflammation is an unhealthy condition which generates a constant supply of harmful free radicals (also called as oxidation) that panics our anti-oxidant defences.

  • We fearfully remove the full-fat milk and egg yolks; replace them with egg whites and low-fat yoghurt or fat-free butter.
  • We don’t get enough antioxidants (to fight oxidation) because we conveniently ditch the bowl of salad and a portion of fruit out of the meal plan.
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  • A biscuit packet (full of white flour and sugar) has become our go-to snack.
  • We make all possible excuses to miss the gym session or the jog outside.
  • Pulling an “all nightery” has now become the trend.

Such diet habits and lifestyle adaptations are the major components which are consequently making the cholesterol bad for your body!

Making Cholesterol good by yourself for yourself!

Don’t drink the fruit – eat it!

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Drop “juices” (canned) from your grocery list today. Because the processing takes out all the antioxidant from any fruit. And there’s a risk of toxicity due to the high dose of sugar and loads of preservatives, left in the can.

Rather have fresh and whole fruit. Minimize its contact with air and metal to maintain the antioxidant profile.

Manage your type of cholesterol!

Make sure you take dietary measures to control the bad type of cholesterol build up and increase the good type to help your body. Exercise often, eat a heart-healthy diet by including fruits, vegetables, whole grains, nuts, and oilseeds, etc., maintain a healthy body weight in order to keep your good cholesterol working in your body. Limit the intake of red meat, avoid smoking, choose leaner cuts while picking your meats, avoid organ meat and eliminate trans-fat to keep your LDL in check.

Beauty sleep!

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Sleep is the most powerful tool of our body to keep cholesterol from oxidizing. Sleep is the time when the body uses the antioxidant defence at its maximum to detoxify our body. Good sleep is a great stress manager too. So, don’t underestimate this in-built detoxification process and get your sleep cycle back on track. A good diet and enough exercise are going to be of great help to achieve your sleep goals.

Nuts: small packet of big energy!

Fun fact about cholesterol: plants cannot produce it. So naturally, any plant sources including nuts will not have any cholesterol contents. High time we shift fearlessly to our traditional snacking option- Nuts.

Peanuts, cashews, almonds, walnuts, pistachios are in fact good sources of essential fats like MUFA and PUFA. They keep our body from exposing to chronic inflammation.

Get your heart racing!

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We all know that lack of exercise is one of the major factors contributing to illnesses. Now it’s the time to put this piece of knowledge to use. Walk, jog, run, swim, cycle, yoga, pilates anything you like – Just do it! Any exercise which gets your heart racing is going to keep your heart healthy!

So, don’t be a prey to “cholesterol free/ fat-free” media campaigns.

Welcome cholesterol in your meal plans and host it smartly!

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Akansha is the Founder and Consultant at Beyond the Weighing Scale. With a wide range of expertise and skills, she is adept to speak about nutrition, health, lifestyle management and physical activity. She is a popular food columnist, a passionate foodie, a health enthusiast, an avid traveller and a happy yogi.

How I eat 2 rasgullas daily & stay fit? A guide to eating Indian Mithai guilt-free

Surely, you’ve read our recent post on how to eat fried foods without guilt. In this post, we’ll teach you how to befriend another of your favourite dishes that have been labelled as a villain by most nutritionists – sweets, our good ol’ desi mithai.

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Rasgullas, who doesn’t love them? These fluffy, white instantly-melt-in-your-mouth balls of sweetness! No wonder I can never stop at one rasgulla! And even if I dig into two rasgullas for the next 15 days, I will still not gain a kilo! My genetics or metabolism is not responsible for it. But, my eating habits are. My trick is – I relish sweets with a smile and smartness.

After reading this blog, I am confident that you’ll master this trick too! So, let’s get started!

Craving for halwa in the sweater weather? Go ahead and dig into it!

Seasonal mithais are a good idea. Similar to how aamras soothes your body in the sweltering summers, ghee and nut-based mithais in the winters keep your skin soft and supple. According to our ancient scriptures, there are cooling foods and warming foods. During winters, you need to eat foods that warm your body internally and keep the metabolic rate high. Fats keep you warm and also give you more energy. That’s why, this winter, reap the benefits of healthy fats through peanuts, nuts, sesame seeds and ghee. Dig into peanut chikki, gajak, carrot halwa and an assortment of laddoos – including besan ka laddo, gound ka laddoo, til laddoo and pinni – without any guilt!

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And you know what? Seasonal ingredients change the way mithais are prepared. Last week, I prepared gajar ka halwa at home. I took a small portion of it to my father for tasting. After he finished the bowl, he told me that it tasted great but was a little less sweet. That’s when I told him that I haven’t even added any sugar yet. The sweetness came from the all-natural seasonal carrots. Later, I ended up making the gajar halwa with almost 1/3rd the sugar of a traditional recipe. You see, that’s the power of using seasonal fruits and veggies in Indian mithais.

Here’s an interesting fact: Your maa ke “aate ka ladoo” with milk and a handful of nuts is one of the most traditional and nutritious Indian breakfast. This meal can give any breakfast cereal a run for their money.

Let’s say, you’re not into seasonal sweets and prefer grabbing a gulab jamun, rasmalai or a kalakand.

Our advice: savour it as a post-workout meal. Since our bodies require instant energy after a gruelling exercise session, the sugar in the mithai will be used for energy instead of getting converted into fat.

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Whoa! That’s an amazing reward for working out, isn’t it?

Alternatively, you can relish a small gulab jamun as a mid-morning snack along with five-six nuts to keep the sugar levels in check.

Some tips to keep in mind while preparing or eating mithais:

  • As with fried food, our best advice is to prepare sweets at home, instead of buying it at a nearby mithai shop.
  • Your preferred ingredient for sweetness should be jaggery over white sugar since it’s more nutritious. You can opt for dried dates or figs to up the healthy quotient of your mithai. But one thing you must avoid at all costs is artificial sweeteners. They are loaded with chemicals which create havoc with our health, ranging from bone loss to hair loss.
  • Adding condiments and spices like cardamom and nutmeg to your mithais boost the metabolic rate. A high metabolic rate lowers fat conversion.
  • The thumb rule to avoid weight gain with sweets is to eat sweets as a snack i.e. an hour or two after breakfast or lunch and not with it. That way, you’ll satisfy your taste buds and not dread the weighing scale.

Now, we are sure, a smart eater like you would look beyond the calories and get back the nuts, whole grains and ghee in the mithai. After all, these super-healthy ingredients brim with the goodness of protein, fat, and fibre. All these nutrients keep your stomach full for longer as well as slow down the digestion of sugar. As a result, you keep overeating at bay as well as lower the risk of sugar getting converted into fat. Now, that’s similar to eating two mithais for the calories of one!

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Sweets can be a delicious affair if you learn how to eat them the right way. And with our tips, you can give in to your sweet tooth and still lose weight.’

It’s time you became best friends with the much ‘maligned’ mithai!

bon happetee - diet download, diet plan app, best diet app, lose weight without workoutVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Are fried foods really bad for you?

The title itself must have grabbed your attention. After all, who doesn’t love eating pakoda, chips, fries or samosa?

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But these delicious dishes are packed with fat, the most-calorie dense nutrient. So, what’s the solution? Learn to eat it the right way.

Frying has always been an integral part of Indian cooking. And not to forget, it can be healthy too.

The whole fad of non –fried samosa is actually bad as it increases the glycemic index of the food as compared to the fried version. You could easily gobble down 2-3 baked samosas thinking the baked versions are good for your health. However, in reality, one fried samosa is far better than 2-3 baked ones.

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Yeah, that’s the bitter truth.

But worry not! Help is at hand. Without much ado, let’s learn the smart way to eat fried.

Pairing and timing:

These two concepts of our PPTF approach should become your best friends if you want to relish fatty foods without worrying about the weighing scale. Once you learn to implement these two concepts, you’ll be able to make every day a cheat day!

Instead of the evening, savour your fatty food early in the morning, when you’re more active and your BMR is at its peak. As a result, fewer calories will get converted into fat.

Let’s say, you are in the mood for a samosa. Our advice is to skip the pav and instead get a protein-rich egg-white omelette or a besan chilla for breakfast along with the samosa. This way, you’ll get all your three pillars of nutrition – proteins, fats, and carbohydrates – in one meal. And btw, restrict yourself to one samosa.

Similarly, you can eat fries made from a medium-sized potato along with grilled paneer and veggies or grilled chicken for lunch or breakfast.

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If you are craving for everyone’s favourite street food – pani puri, go ahead and treat yourself. Just remember, skip the potato and opt for sprouts, chana or ragda filling to balance the nutrients.

Choosing the right oil and cooking style:

Choose the right oil and frying method and the battle is half-won. Groundnut oil is your best bet. With its high smoking point and goodness of mono-unsaturated fatty acids, it is the ideal oil for frying.

Cooking fried at home is a trick that always works. You can monitor the quality and quantity of oil. Since frying is a tedious process, this way you’ll only use the frying pan once or twice a month. And yeah, deep frying at a high flame is much better than deep frying at a slow flame since lesser oil will be absorbed.

PS: Shallow frying may seem a healthier alternative, but sometimes, it absorbs more oil than deep frying. So, keep an eye on the oil you use while you shallow fry.

Some frying secrets:

Now, we are sharing some super tricks that will allow you to eat fried foods without any guilt attached:

Control the moisture

If the moisture of a particular food is high, the fat absorption goes double or even triple. So, keep the moisture content in check to ensure that fried foods do not absorb excess oil.

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Let’s say you are preparing batata wada at home. The besan batter has to be of pouring consistency. If you add a lot of water, then the wada will absorb more oil and in turn, make it greasier and fatty. The same rule applies for pakodas.

The ‘magic’ ingredient

A soya-fortified batter is an excellent way to increase the protein content and lower oil absorption. Adding 10% soy flour with wheat flour or 20% soy flour to gram flour batter reduces oil absorption by nearly 20%. Now, that is a smart trick to ‘have your pakoda and eat it too’.

Avoid using fried oil repeatedly for frying

When we reuse oils, its smoking point decreases. This, in turn, leads to higher fat absorption.

Simple steps such as avoiding sodium bicarbonate in the batter or removing your favourite munchie on an absorbent paper will keep the fat in fried foods in check.

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And if you are looking to get some smart recommendations on making nutritionally balanced meal plans then head right to bon happetee app and try the “build my meal” feature in meal suggestions section. Just tell us what you feel like eating and let the app build a complete meal around it. Say no to diet plans, say yes to smart meal plans and lose weight naturally.

Happy eating fried foods from team bon happetee 🙂

content writer - bon happetee diet plan app

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.