Tasty and Healthy Snacks for weight loss

tasty and healthy snacks for weight lossYou know the role of a king-sized breakfast, a wholesome lunch and a soul-satisfying dinner that is not just soup, salad and sprouts in the process of losing weight. You do all these things right, but it is still not helping you lose any weight.

Because you have also not been able to resist mithai at lunch. And, you often raid the kitchen shelves even after a good dinner.

We know you lose sleep over how you will shed the extra pounds. And that is why Bon Happétee offers an easy solution to your worry – it is called Snacking. Continue reading

Make your own diet chart that works for you

Every profession has certain trade secrets.

As a nutritionist, the complicated math and science of menu planning is the ace up my professional sleeve. And today, I am decoding all the mystery shrouding calories and nutrients.

Yes, I am spilling the beans, cereals, fruits, veggies, nuts, and eggs that go into chalking out a diet plan. My motive is that I want you to become a smart eater. I want you to choose a diet that is perfect for you; a diet that caters to your health goals. Continue reading

This Underrated Habit Can Help You Lose Weight

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When we think about getting optimal results from being on a diet, we wrap our minds around crunching calories, carbs, fats, etc. and complicate the simple philosophy of eating well. Constantly worrying about things at the micro level, we often lose sight of the bigger picture. In the world of diet madness, counting everything you put in the mouth may seem like a thing to do for the over-obsessed.

But if you are like me, someone who cannot crash diet and starve, knowing how your meals look like through the day does help! Those tiny munchies through the day when come together tell me a lot about my eating habits and myself. 😀

Logging your meals and tracking them is not just for people trying to lose weight. Doing this will help you in ways you cannot imagine. Though it requires some form of discipline and accuracy, meal logging can be this tiny habit that will take you a long way. Here are some benefits of meal logging that go way beyond losing weight

  • Counting calories vs counting macronutrients

Bon happetee indian food logging app

Counting calories is a widely known and practised method of losing weight but this lends itself to making poor dietary choices. We will eventually eat our calories but consuming 150 kcals from almonds or 150 kcals from coke is what makes the difference. Logging meals give you a clear picture of macros through the day. It will account for the sugar from the coke and the protein, fats and carbs from the almonds. Understand how a calorie eaten is not just a calorie eaten here

  • Stay ahead of the game

Bon happetee indian food logging app

Once you start logging your meals, you will soon realize the benefits of planning your meals in advance. Knowing your food combinations and understanding the portions you need to eat to strike a balance of nutrients helps you eat clean and stay ahead of your game. It is rare that you will open a pack of chips if you’ve prepped your meals in advance.

  • Understand portion sizes
Bon happetee indian food logging app

Image credit: www.eatrightontario.ca/handyguide

It is not just about what you eat but it is also about how much you eat. Even while eating healthy meals, we so many times end up eating double of what we wanted to and that is where the problem begins. Meal logging does not just account for what you’ve eaten and throw numbers at you, it also helps you understand serving sizes. Know more about it here.

  • Noticing trends

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Once you start logging and tracking your meals, the choices you make say a lot about how you are associated with food. It helps you point out any food intolerances, emotional eating pattern, any cravings you repeatedly go through and pitfalls through the day. It helps you understand your body and emotions better. Does eating out with a particular set of friends sabotage your weight loss or fitness goals? Let the app point that out for you!

  • Manage your goals more efficiently

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Logging and tracking your meals have benefits way beyond losing weight. If you are someone trying to eat mindfully or someone trying to increase muscle mass to build your dream body, meal logging will help you attain your health goals. With the nutrition chaos all around you, let the app calculate your macros. It will also suggest an eating pattern and work with you to get there! How amazing can it get!?

Bon happetee indian food logging app

It is a boon to have a handy app on your smartphone helping you achieve your goals meal after meal. If you are like me who loves the hell out of food and at the same time strives to stay healthy and fit, here is what I recommend. Download my favourite meal tracking app here and get started!

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.

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.

Bon happetee indian food logging app

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.

bon happetee indian food calorie counter app

 

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

You’re in charge of your family’s health

As the woman of the house, you carry a lot of responsibility.Planning, cooking and serving healthy meals stand at the top of the mountain of those responsibilities.And if you have three generations living together or a joint family set-up, meal planning gets tougher. It’s nearly impossible to meet both, the nutritional requirements and please the fussy eaters, isn’t it?

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Understanding the uphill task at hand, we, at bon happetee, have a magic wand – easy-peasy tips and tricks. They will take care of your family’s nutrition and make your life simpler.

We can already see the broad smile on your face ?Now, let’s start unravelling our secrets: Continue reading

‘I got fit by eating everything!’

Bon happetee best diet plan app

Bon happetee best diet plan app

Having struggled with my weight almost since teenage, the first concern for me when I learnt about my pregnancy was my weight. Though I had successfully lost and maintained my weight a few years ago, I was still afraid of gaining weight during pregnancy.

Well, all my fears came true when I put on a whopping 17-18kgs during my pregnancy. Initially, I managed to lose some of it post delivery and was happy. But with erratic schedules and taking care of the baby, I piled on more weight. So it was a total of 20kgs gain vis-a-vis my pre-pregnancy weight.

When I decided to finally lose that weight (around the time my baby started weaning) I came across the best diet app- bon happétee. And it helped me change the way I looked at food and ate. Continue reading

Eat when you are hungry and stop when you are full

Bon happetee indian food logging app

Have you ever noticed infants eating? They know exactly how much to eat and refuse to eat when they are full. Even if you try forcing another bite into them, if they are full, they will either turn away their head or throw it all out. That is because their hunger system work in perfect synchrony with their brain and stomach.

Growing up, many emotional, physical, mental and some social habits mess up our body hunger signals and we reach a point when most of us could eat anytime and in any quantity. Having badly distorted our hunger signals, we just eat when we desire, what we desire and the amount we desire. But what if we had never disturbed those hunger signals and always eaten only how much our stomach needed? Continue reading

Things you do when you’re on a diet

The realization to lose weight hits you hard and you jump straight into dieting but being a foodie and trying to lose weight is a dangerous game. Don’t you agree?

All you have to do is be patient with yourself but does that even help, especially when the people around you make it their personal agenda to give you unsolicited advice about dieting which you are clearly fed up of hearing. You know what we are talking about, Mr Kapoor in the elevator who is your dad’s best bud or your nosy neighbour Pammi aunty, everyone has something or the other to say. Continue reading

Things you can relate to if you’ve ever tried losing weight!

The weight loss journey is a tough path, laden with many seemingly insurmountable obstacles and enticing distractions that may lead one to give up.  Some have conquered and become legends while some have fallen in the way with no determination of getting back up. Well, to each their own.

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Whether or not you have been able to reach your weight loss goal, we are sure you have definitely been through all or some of the below situations while on your journey. Continue reading