Be a smart carb-eater : Your guide to a low-carb life

“I want carbs off my plate”

That’s always the first input I get from a client when they sign up for weight loss.

Bon happetee weight loss app India

And I don’t blame them: websites and nutritionists have made ‘low-carb’ a buzz word for weight loss. Carbs are painted as the villain for those extra pounds. And lost in the haze of such misleading advice, people eliminate this vital nutrient and invite a mountain of troubles including – insomnia, constipation, mood swings and hair loss.

To avoid falling into this vicious trap, you must understand that carbs are your friends; they provide energy for every task you do. All you need to do is learn how to make the right carb choice and eat in the right amount.

Now bakery products and desserts, loaded with refined flour and sugar, are the carbs you should avoid. These foods have a high-glycaemic index i.e. they result in an instant spike in blood sugar levels, which causes the pancreas to produce more insulin. The excess insulin converts all the surplus sugar into fat.

That said opting for the healthier choices – rice, roti, multi-grain bread – can result in weight gain if you overeat. But if you drastically reduce your carb quota, you’ll feel hungry soon and end up gobbling much more than you would have in the first place. Also, it would be near to impossible for you to say no to chips or cookies on an empty stomach.

The bottom line is – you should not exceed nor fall behind your carb intake.

So, let’s tread a middle path – the smarter ways to relish carbs and still lose weight:

Continue reading

It’s a spicy affair – Indian spices and their uses

With friends belonging to different parts of India, my taste buds have been treated with all sorts of delicacies – dal pakwaan, handwa, thalipeeth, makkai roti with sarson ka saag, thepla, bisi bele bhaath, idiappam, gate ki sabji, dal bati, to name a few. And on the occasions, I have visited their homes; I have seen their kitchen shelves stacked with the same spices that my mother uses.

Bon happetee indian food calorie counter app

Spices are a regular feature in every Indian kitchen. These spices not only add dollops of taste and a pop of colour but also bring in a host of health benefits.

Besides food enhancers, spices have been long recognized for their medicinal properties. No wonder my grandma always insists on a cup of ginger tea when I am down with a cold. Or a teaspoon of methi daana when I am constipated.

Without further ado, let’s explore the staple ingredients which lend Indian food their magic: Continue reading

Decoding detox

bon happetee best diet chart app

“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?

bon happetee best diet chart app

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.

bon happetee best diet chart app

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.

bon happetee best diet chart app

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.

bon happetee best diet chart app

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

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.

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

bon happetee best diet plan app

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

bon happetee best diet plan app

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

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.

bon happetee best diet plan app

Bon happetee indian food calorie counter app

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.

bon happetee best diet plan app

Bon happetee indian food calorie counter app

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.

Bon happetee best diet plan app

Bon happetee indian food calorie counter app

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.
Bon happetee best diet plan app

Bon happetee indian food calorie counter app

  • 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!

Bon happetee best diet plan app

Bon happetee indian food calorie counter app

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!

bon happetee best diet plan app

Bon happetee Indian food calorie counter app

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!

bon happetee best diet plan app

Bon happetee indian food calorie counter app

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!

cholesterol diet chart bon happetee

bon happetee best diet plan app

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.

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?

Bon happetee indian food logging app

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.

Bon happetee indian food logging app

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.

Bon happetee indian food logging app

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.

Bon happetee indian food logging app

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.

Bon happetee indian food logging app

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.

Eating at night & weight gain

You are doing everything that you ought to. You stock your kitchen and fridge with greens and vegetables, you supervise the tiniest morsel that goes into your mouth and it’s been months that you have tasted your favourite ice cream or dessert. But, when you weigh yourself at the end of the month, you realize that nothing is working. You have gained weight, yet again! In spite of so many sacrifices.

Bon happetee weight loss app india

Certain night time eating habits sneak into your lifestyle without your knowledge that might play a big spoilsport in your weight loss journey.

Munching in the night. Surely, you wouldn’t have thought of this practice as the reason for your weighty woes, right? But, night time munching is keeping you away from attaining your fitness goals. Let’s understand how this habit is creating havoc with your weight loss.

Ask yourself – Does my dinner look heavier than lunch?

If the answer is a yes, then you need to reduce your portion size at dinner.

Bon happetee weight loss app india

The reason is simple:

We are more active in the morning versus the evening. As our activity levels decrease, your body requires fewer calories. With a heavy dinner, you overload the digestive system, which is winding for the day. It will convert all those extra calories into fat.

So, a king-sized dinner results in a ‘fat hangover’, which makes it far worse than the alcohol one.

However, it’s not just the quantity, but also the food choices at night which cause weight gain.

Bon happetee weight loss app india

Cream-based gravies or soups, fried food, and desserts are difficult to digest. And as the day progresses, digesting these foods becomes tougher.

With nine calories per gram, fat is the most fattening nutrient, whereas sugar in dessert quadruples the calories.

So, the super-healthy chole bhature, paneer paratha or dal makhni and jeera rice which is otherwise nutritionally balanced meals do not make for an ideal dinner. Eating high-calorie meals at night stands among one of the top reasons you’re struggling with the extra pounds.

Now, do you eat dinner late at night, say around 10:30 -11 pm?

If it’s an affirmative, then you’ll have to change your dinner timing.

The earlier you dine, the better it is because you would be less active late in the night. And less activity with a late dinner is a double whammy for your weight gain.

Bon happetee weight loss app india

Staying up late at night increases your chances of munching. It also increases the levels of ghrelin hormone which increases appetite and decreases the levels of leptin hormone aka the satiety hormone.

Bon happetee weight loss app india

Late-night television or internet browsing is often associated with snacking on salty, fried or sugary foods. You wouldn’t even possibly realize you’ve finished a packet of chips or an entire brownie while surfing these gadgets. What’s more is that this habit will create havoc with your sleep pattern. And puff goes your weight loss goal.

So, late dinners and sleeping late at night slim down your chances of getting slim. Fixing a regular sleep and early dinner time is the key to a healthier and lighter you.

  • Some tips that’ll help you break free of these incorrect night-time eating habits:
  • A long interval between lunch and dinner often results in heavy dinner. Grab a wholesome evening snack – grilled sandwich, frankie or idli, sambhar and chutney – to bridge the gap.
  • Don’t watch television while eating dinner. Any distraction during meals increases the chance of overeating.
  • Drinking alcohol is associated with overeating and bad sleep. So, it’s advisable to stay away from booze if you want a good night’s snooze.
  • Try to eat dinner before 9 pm. If that’s not possible, eat a khakhra, roasted makhana or kurmura before you leave from work. Once you reach home, restrict yourself to one chapati/ half a bowl of rice, dal and some vegetable. A light snack before heading back home will keep the portion size in check.
  • Most importantly, don’t skip dinner or only eat soups, salads and fruits. Eat a balanced but light dinner. You’ll wake up happy and fresh the next day. It will clear your bowels and possibly help you shed some kilos along the way!

Bon happetee weight loss app india

  • Stay away from the low-carb and high-protein dinners. As proteins are super difficult to digest, you’ll end up sleeping with a bloated tummy.
  • It’s important to keep the frequency of desserts and fried foods in check. Savour them only on special occasions. And if you can’t control the craving, relish it as a mid-morning snack.
  • Try to walk 1000 steps or sit in vajrasan for five minutes after dinner instead of immediately lying down on the couch or hitting the bed.

Bon happetee weight loss app india

  • Skip the night-time craving for tea, hot chocolate or coffee since their caffeine content affects sleep. A cup of warm milk with cardamom or chamomile tea will induce good sleep.
  • Small habits after you are done with dinner like brushing your teeth immediately or chewing fennel seeds go a long way to keep your weight in check. Read more about this here.

Bon happetee weight loss app india

With a tab on these sneaky habits, we are sure there’s nothing that can keep you away from attaining your weight loss goal.

So, here’s hoping to happy and healthy night-time habits along with a healthier and happier you. ?

 

content writer - bon happetee diet plan appVishruta 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.

Foods to boost your mood and overcome depression

 “A banana provides 100 calories”

“Mangoes are rich in Vitamin A”

Food is usually associated with calories or nutrition. But, it’s a truth, universally acknowledged that food is a lot more than that!

It plays a super important function – it satisfies your taste buds.

Bon happetee weight loss app india

And this unique feature empowers food with a super ability. It can uplift your mood within seconds.

Today, we are going to explore these foods that can get you from depressed to dazzled!

Aloo paratha with curd or a paneer paratha:

Bas naam hi kaafi hai 😉

Bon happetee weight loss app india

One of the most loved breakfast options, parathas give your taste buds the perfect treat. The combination of carbs and protein keeps a tab on hunger pangs and sugar levels. With these two parameters in check, there are fewer chances of a bad mood.

All dairy products and whole-grain cereals are a rich source of tryptophan which acts as a precursor to serotonin, a neurotransmitter that regulates your mood.

Pasta with alfredo sauce, cheese toast and vegetable pulao with raita create a similar effect.

Oats:

Bon happetee weight loss app india

The low glycaemic index oats are an effective mood booster. They slowly release glucose into the bloodstream keeping both your energy and mood in perfect balance.

Oats uttapam, apple or porridge are some easy dishes to uplift your mood.

In the mood to experiment? You can try oats omelette.

So, do we oat to say more? 😉

Eggs (in any form):

Bon happetee weight loss app india

Eggs are bursting with the goodness of amino acids, Vitamin D, and B-complex vitamins all of which play a key role in maintaining a cheerful mood.

Whether it’s an omelette, bhurji or a sunny side up, they are an egg-cellent way to keep your spirits always high.

Salmon:

Bon happetee weight loss app india

Salmon is one of the best sources of Omega-3 fats. This essential fatty acid boosts blood circulation brain activity and metabolism which is why if you feel something fishy about your mood, get some salmon!

And vegetarians don’t need to frown as we always have alternatives up our sleeves 😉

You can opt for flaxseed or chia seeds, instead.

Nuts:

Bon happetee weight loss app india

All nuts are a good source of magnesium which acts as an excellent tonic to soothe your frazzled nerves. The zinc and B-complex vitamin content work as an anti-depressant.

So, if you feel like you’re on the verge of going nuts, consume them instead 😉

Green veggies:

Bon happetee weight loss app india

It’s time you start relishing the leafy greens because they are loaded with magnesium, fibre, and B-complex vitamins. These nutrients turn around your bad mood.

Greens may not be your favourite, but you can try out interesting dishes with greens such as methi thalipeeth, methi muthia, palak dhokla/ idli or a corn and spinach sandwich.

Let the veggies be greener on your side 😉

All fruits:

Bon happetee weight loss app india

An excellent source of instant energy, fruits are brimming with potassium and vitamins. The fibre content keeps your tummy full, slows down digestion and keep blood sugar levels in check.

BTW, a glass of fruit juice wouldn’t have the same effect. As by juicing, we receive a much-depleted version of the fruit in a tall glass with lots of sugar. And it won’t be fruit-full.

Dark chocolate:

Bon happetee weight loss app india

We know it is unnecessary, as who needs a reason to consume dark chocolate?

But still, the flavonoids in dark chocolate reduce the levels of the stress hormone – cortisol. Additionally, the phenylethylamine and anandamides in dark chocolate release endorphins, aka the happy hormone.

Besides these foods, eating a balanced diet, regular exercise and sound sleep is integral to a happier you. Wholesome meals take care of nutritional deficiencies; physical activity releases the feel-good endorphin. Sleeping for five hours or less creates havoc with your hormones which put you in a grumpy mood, therefore, food, exercise, and sleep are like puzzle pieces, put them together and you’ll get a complete, healthy and happy YOU!

Bon happetee weight loss app india

And before we sign off, remember that if you are in a bad mood, there is no need to gobble an entire tub of ice cream or finish a box of nuts.

A small piece of dark chocolate or a handful of unsalted, mixed nuts is all you need for that happy high!

Go choose your Soul-food.

bon happetee diet plan app. foods to overcome depressionVishruta 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.