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Follow these 5 Daily Eating Habits and you will lose weight without counting calories

1. Eat slowly and STOP when you are 80% full.
It takes approximately 20 minutes for your gut to tell your brain t - by Weight Loss Hyderabad, Hyderabad

Follow these 5 Daily Eating Habits and you will lose weight without counting calories

1. Eat slowly and STOP when you are 80% full.
It takes approximately 20 minutes for your gut to tell your brain that it is FULL. You can pack in a lot of food during those 20 minutes. To prevent over-eating, eat slowly. Take a bite and put your fork down and talk, drink, take a break. Try to spread your meal over a 20-minute period. When you start to feel full (80% full), stop eating. Take whatever is left on your plate and put it in Tupperware to eat at another time.

2. Eat protein dense foods with each meal.
This would visually be about the size of your palm. This is 30 to 40 grams, or 4 to 6 ounces. By eating this much protein at every meal, you will stimulate your metabolism, improve muscle mass and recovery, and reduce body fat. Examples of protein dense foods are:

* Lean meats such as beef, chicken, turkey, bison, venison
* Fish such as salmon, tuna, and cod
* Eggs
* Dairy including cottage cheese, Greek yogurt, and cheese
* Beans, peas, legumes, tofu, tempeh
* Whey protein
* Plant based protein – pea, hemp, rice, soy

3. Eat non-starch vegetables at each meal.
Shoot for 2 fist-sized servings at every meal. That includes breakfast.

4. Eat some carbohydrate dense foods with most meals.
Especially AFTER exercise. This would consist of a cupped handful. Carbohydrate sources include:

* Breads and cereal grain – Whole grain or sprouted grain
* Pasta – Whole grain or sprouted grain
* Rice – Whole grain
* Oats – Steel cut
* Quinoa
* Sweet potatoes
* Corn
* Legumes, beans, and lentils

5. Eat healthy fat dense foods with most meals.
This would include 1 thumb of fat dense food with most meals. This would include the following:

* Saturated Fats – Animal fats (found in eggs, meat, dairy, butter, cheeses, coconut oil, palm oil)

* Monounsaturated fats: Nuts, Olives, Olive oil, Peanuts, Peanut butter, Avocado, Canola oil

* Polyunsaturated fats: Fish oil, Algae oils, Sunflower seeds, Pumpkin seeds, Soy nuts, Walnuts, Flax oil, Chia seeds, Brasil nuts

#bestdieticianinhyderabad
#weightlossfoods
#dietfoods

  Thursday, January 11, 2018 5:43:54 PM

WAYS TO HELP IMPROVE NUTRITIONAL HABITS AND CONTROL WEIGHT GAIN DURING RAMZAN

Avoid overeating: Have a light Iftar that includes reasonable food portions
Chew your food slowly to avoid indigestion
Ha - by Weight Loss Hyderabad, Hyderabad

WAYS TO HELP IMPROVE NUTRITIONAL HABITS AND CONTROL WEIGHT GAIN DURING RAMZAN

Avoid overeating: Have a light Iftar that includes reasonable food portions
Chew your food slowly to avoid indigestion
Have your soup and salad first; as these are low in calories and make you feel full
Drink at least eight glasses of water during the non-fasting hours
Have fresh fruits and fresh juices without added sugar, instead of the readymade ones, which may contain high amounts of sugar
Choose low fat dairy products and lean meats
Eat a fruit salad instead of Arabic sweets every now and then
Walk everyday for at least half an hour to one hour in order to burn the extra calories

HEALTHY COOKING ALSO PLAYS A ROLE IN MANAGING YOUR WEIGHT!
When cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. Instead, reduce the amount of fat in your meals by cooking your food with a little bit of vegetable oil, baking, roasting, steaming or grilling. Keep in mind that reducing fat in your cooking does not necessarily mean reducing its flavour. You can enhance the seasoning of your dishes by using fresh vegetables, fresh herbs and spices, which add taste without adding calories.
And now, with so many tips to help you control what you eat and resist the temptation of over indulgence, you can make sure that this joyous season is happy, healthy and filled with goodness.
Besides, eating moderately, slowly and sensibly is the perfect way to – avoid getting lethargic, stay active and spend time with your family and friends. Whether it is shopping, meeting loved ones or simply watching the TV, a healthy meal will make sure that your Ramadan is filled with loving memories and a better-looking you.

#ramzandiet
#bestdieticiandrdeepa
#dietplantolooseweightduringramzan

  Monday, May 22, 2017 6:54:49 AM

Prevent Weight Gain During Ramzan

Fasting during Ramadan can cause weight gain in some people. And if you are one of them, regulating your food intake in the evenings can help you control your weight - by Weight Loss Hyderabad, Hyderabad

Prevent Weight Gain During Ramzan

Fasting during Ramadan can cause weight gain in some people. And if you are one of them, regulating your food intake in the evenings can help you control your weight. And consuming less food, will in turn decrease the calories consumed, allowing you to lose or maintain your weight during this holy month.

WHAT ARE THE REASONS FOR WEIGHT GAIN DURING RAMADAN?
Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness because of the feeling of fullness
Inactivity and lethargy after Iftar
Consuming large portions of food, more than the usual
Eating fried food and high fat and calorie foods (kunafa, katayef, pastries and samosa) in big amounts, especially in the evening
Going out for Iftar or inviting guests over putting you within reach of large varieties and quantities of food

WAYS TO HELP IMPROVE NUTRITIONAL HABITS AND CONTROL WEIGHT GAIN
Avoid overeating: Have a light Iftar that includes reasonable food portions
Chew your food slowly to avoid indigestion
Have your soup and salad first; as these are low in calories and make you feel full
Drink at least eight glasses of water during the non-fasting hours
Have fresh fruits and fresh juices without added sugar, instead of the readymade ones, which may contain high amounts of sugar
Choose low fat dairy products and lean meats
Eat a fruit salad instead of Arabic sweets every now and then
Walk everyday for at least half an hour to one hour in order to burn the extra calories

HEALTHY COOKING ALSO PLAYS A ROLE IN MANAGING YOUR WEIGHT!
When cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. Instead, reduce the amount of fat in your meals by cooking your food with a little bit of vegetable oil, baking, roasting, steaming or grilling. Keep in mind that reducing fat in your cooking does not necessarily mean reducing its flavour. You can enhance the seasoning of your dishes by using fresh vegetables, fresh herbs and spices, which add taste without adding calories.

And now, with so many tips to help you control what you eat and resist the temptation of over indulgence, you can make sure that this joyous season is happy, healthy and filled with goodness.
Besides, eating moderately, slowly and sensibly is the perfect way to – avoid getting lethargic, stay active and spend time with your family and friends. Whether it is shopping, meeting loved ones or simply watching the TV, a healthy meal will make sure that your Ramadan is filled with loving memories and a better-looking you.

#bestdietician
#drdeepa
#ramzandiet

  Saturday, April 22, 2017 7:14:06 AM

What is the premise of a low carb, keto diet?
Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typical - by Weight Loss Hyderabad, Hyderabad

What is the premise of a low carb, keto diet?
Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically only allow < 50g of carbohydrates per day. The general recommendation is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods.
The full premise of a keto diet is far more than just minimizing carbs, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better outlook on your life. It is easily sustainable with a plethora of options and often is an answer to improving health that many people struggle to comprehend at first. A Ketogenic diet is not easy and will test your willpower but transforms the way you think and understand about yourself, food, and health in general.

How do I start and what can I eat?
Start by:
- Getting the daily NET carbs down to < 50g, preferably to 20g. Remember, fiber does not count toward your daily carb intake, so if something you eat has 10g carbs but 8g fiber, then it has 2g NET carbs. Use green, fibrous vegetables as your main source of carbs. Your food labels may already show net carbs.
- Keeping protein intake moderate, 1.5 to 2.64 grams per kg lean body mass. - Note that going over 0.8 grams is only suggested for people doing heavy lifting and endurance training.
- Increasing the proportion of your diet that comes from fat
- Increasing the amount of water you drink
- Upping your intake of salt, potassium and magnesium (See How do I replenish electrolytes?)

As far as what you can eat, Ketogenic diets are done differently by different people. Eat dark green leafy vegetables, fatty red meats, chicken with the skin left on, fish, offal (organ meat), eggs, seeds & nuts, full-fat dairy, or anything else you can find rich in nutrition, fat, protein and fiber.
Carbs are a limit. Protein is a target. Fat is to be consumed to satiation, to remove hunger, not to a target. Recommended fats are from meat, olive oil, butter, and coconut oil.
Although fiber is a carbohydrate, it is not digested as a simple carbohydrate and is therefore not included in your daily carb count. It's important to stress that fiber doesn't NEGATE carbs - it just isn't counted. Something cannot have more fiber than carbs, so mixing a handful of flax meal into a bowl of ice-cream won't work!

#ketosisdiet
#ketodiethyderabad
#drdeepabestdietician
#weightlosshyderabad

  Saturday, March 18, 2017 9:24:46 AM

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet:
•	High Fat: Because you are going to limit carbohydrate intake, you need to get your energy from somewhere. And in this diet, - by Weight Loss Hyderabad, Hyderabad

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet:
• High Fat: Because you are going to limit carbohydrate intake, you need to get your energy from somewhere. And in this diet, you get energy from fat. Now, Understand that you can still gain weight on a ketogenic diet if you eat more than you need. You should not eat "unlimited" fat, because if you are overweight, you already have the "high fat" in your body. One common misconception is that you need to eat lots of fat to enter ketosis. This is an oversimplification and not really true.
• Adequate Protein: Protein is THE MOST important macronutrient in your body. It is not only to build muscles. All the cells in your body are made up of protein: muscles, bones, organs, even hormones. Protein degrades daily, so you need an adequate amount to repair and build, plus even a little extra if you want to build muscle. Protein intake is mostly lean mass and context dependant, so remember that while 90g may be adequate for someone with a little lean mass, it may be a bit low for someone who has more muscle or is taller.
• Low Carb: Because you enter and maintain a ketogenic state when you stop ingesting carbohydrates. If you eat past a certain amount of carbs, your body switches to burning carbohydrates instead of fats.
A ketogenic diet has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and more.
Just follow these simple rules:
1. Low in Carbs
- Less than 50g/day for most people, better below 20g.
- Fiber isn't counted in your carbs. Vegetables are perfectly acceptable.
2. Adequate Protein
3. Enough Fat
- Majority of energy
- Variable depending on goals of weight loss or maintenance
4. The Right Kinds of Fat
- Eat monos and saturates for fuel (butter, olive oil, coconut oil)
- Limit high polyunsaturated sources (soy, corn, cottonseed)
5. Keto Flu
- Supplement sodium 2g/day (e.g. drink 1-2 cups of broth per day)
- Replace magnesium to stop muscle cramps
- Drink lots of water
6. When in Doubt, Review Macros, and Carbohydrate Intake
7. Prefer whole foods over processed

#ketosis
#ketodiet
#drdeepabestdietician
#weightlosshyderabad

  Thursday, March 16, 2017 8:03:42 AM

BENEFITS OF PROSO MILLET

Beneficial in anti-ageing: Proso millet has high anti-oxidant content. Anti-oxidants are substances which remove free radicals from your body. Free radicals are produced in v - by Weight Loss Hyderabad, Hyderabad

BENEFITS OF PROSO MILLET

Beneficial in anti-ageing: Proso millet has high anti-oxidant content. Anti-oxidants are substances which remove free radicals from your body. Free radicals are produced in virtually every process in the body. These molecules damage the cells and fatigue them causing them to age. These are the reasons for wrinkles on skin, complexion loss etc. A healthy serving of Proso millets everyday can help you delay the ageing process.

Beneficial for nervous system :

Proso millet contains high amount of lecithin. Lecithin is a compound that indirectly affects the nervous system and keeps it functioning smoothly. Proso millet is also known to strengthen nervous system.

Beneficial in preventing pellagra and other Niacin dependent conditions: Pellagra is a condition in which the skin becomes scaly and rough and starts falling off. This is caused due to the deficiency of niacin. Proso millet has a very high content of niacin. Thus people whose diets are primarily meat based can avoid niacin deficiency by consuming daily portions of millet.

Useful for strengthening bones: Proso millet contains high amounts of calcium which is essential for bone growth and maintenance. It actually contains one of the most absorbable sources of calcium found among food stuffs. This is especially useful for young children whose bones are in the growing phase and need plenty of calcium and for old people for whom large amounts of calcium are required for proper bone maintenance.

Beneficial in preventing cardiac diseases: New research by the scientists in Seoul, South Korea suggests that regular consumption of millets can reduce the risk of heart diseases. Rats fed with millets for as short as a period of 4 weeks showed lower concentration of triglycerides as compared to non-millet rats. Millets also reduced the concentration of C-Reactive proteins which also helps in cutting heart disease risks.

Helps to lower cholesterol : Proso millet has been shown to reduce the cholesterol levels in mammals. Apparently, Proso millet elevates the levels of High Density Lipoproteins in the body. The presence of HDLs increases the metabolism of cholesterol and helps bring it under control. Apart from this, Millet is also known to contain phyto chemicals like Phytic acid. Phytic acid is known to reduce cholesterol. This is an added benefit to the fact that it can also reduce heart disease risk.

Decreases risk of cancer : Lignans are an essential phytonutrient present in millets that are very useful to humans. In the intestines of humans, the bacteria act on them and convert them to mammalian lignans that are known to cut the risk of cancers like breast cancer.

Rich source of essential Phosphorus: Millets are a very rich source of phosphorus for the body. A single cup of millet provides the 24% of the body’s daily requirement of phosphorus. Phosphorus is very essential for cell building and genetic replication in the body.

Reduced risk of Diabetes : Recent research has shown that regular consumption of millet can reduce the risk of type 2 diabetes as it keeps a check on glucose and regulates insulin. This is believed to be because of the high content of magnesium in the millet.

Help prevent gall stones : Millets are also known to prevent the formation of gallstones. This is because of the high content of insoluble fibre present in them which eradicates the possibility of excessive secretion of bile which is one major cause for gall stones

Useful for people with coeliac disease: Coeliac disease is a condition in which the individual is highly resistant and allergic to gluten. Gluten is found in almost every cereal grain apart from Common millet or Proso millet. Thus this is one of the foods which these people can consume safely.

Other health Benefits

Apart from these, it has many other benefits too. It is beneficial for post-menopausal women suffering from signs of heart ailments, they combat high blood pressure, provide Iron, Vitamin B6, Zinc which are all essential for our day to day functioning. They are non-acid forming so they are very easy to digest. Millets are also high on fibre and satiate hunger quickly preventing people from overeating.

Uses

It can also be added in a variety of dishes. It is a tiny, pale yellow seed with a nutty flavour which can be either eaten whole or cooked. It can be tossed into salads, stir fried with vegetables and tofu, or just eaten for breakfast with some milk and honey. Many traditional recipes for cooking millet are also available in China as millet was a part of their staple diet for hundreds of years.

#bestdieticianinhyderabad
#bellyfatdiet
#weightlosdiet
#bellyfatburner

  Monday, December 11, 2017 3:26:04 PM

Know More About Proteins!

Types Of Protein Supplements
Whey protein is highly absorbable and provides the highest concentration of the leucine, isoleucine, and valine. They play a key role in the mus - by Weight Loss Hyderabad, Hyderabad

Know More About Proteins!

Types Of Protein Supplements
Whey protein is highly absorbable and provides the highest concentration of the leucine, isoleucine, and valine. They play a key role in the muscle-building process and also boost immune function.

Whey Concentrate: Whey concentrate is one of the least expensive forms of protein powder you can find on the market today. Some people have a hard time digesting concentrates, which leave them bloated and gassy. Some people live with it, and some people look for something else.

Whey Isolates: Whey isolates are one of the quicker absorbing proteins available on the market today, although pricey, it isn't the most expensive. You will find almost all of the containers of isolates have very low if any amounts of carbohydrates in them.

Hydrolyzed Whey: Hydrolyzed whey protein has some of the benefits of whey while providing highly absorbable peptides that can have anabolic effects. This is by far the most expensive protein you will be able to find.

Casein Protein: Casein protein is a slow digesting protein. It can be slowly absorbed for 5-7 hours which makes it a great choice for a pre-bed supplement.

Casein protein is also a good idea to use during the day to keep you full and to keep a constant supply of protein available between meals or snacks if you have a long period of time between them. The glutamine content in casein is very high which can maintain immune function.

Milk Protein Isolate: Milk protein contains both whey and casein proteins. This protein is full of amino acids from both whey and casein protein.

Soy Protein Isolate: Soy protein is a vegetarian source of protein. It has been shown to support thyroid hormone output, which helps increase the metabolism and aids in fat loss. The isoflavones found in the soy can help lower cholesterol and triglyceride levels. Soy is also loaded with glutamine, arginine, and BCAA's.

There are forms of soy protein concentrate found in soybeans, tofu, and soymilk. Theses are not the same as soy protein isolates. Soy products can be estrogenic in men and can cause water retention and bloating.

Egg Albumin: Cooked egg whites are a good source of egg albumin. Egg albumin which has been known as the traditional protein has an amazing amino acid profile and is still one of the best whole food protein sources that you can get. Not only are they good for you, but eggs are relatively inexpensive.

You will also find some protein blends containing egg albumin due to its great profile. It is not uncommon to find it in meal replacements or sold solely as a protein powder.

Some Great Whole Food Protein Choices
Chicken Breast: Chicken breast is a relatively low-fat, high quality protein source. It contains high doses of BCAA's and has a good potassium-to-sodium ratio (which can positively influence water balance).

It is always best to try and get in as many whole foods as possible before using protein supplements. You can make many different platters with chicken, which makes it very versatile come meal time.

Top Sirloin Steak: Top sirloin is a lean protein source with an excellent potassium-to-sodium ratio, it provides iron and good amounts of the amino acids alanine and lysine, which can help support energy and lean body mass. It also contains a great amount of B12, selenium, zinc, and phosphorous.

Again, if you have it available, whole foods are a much better choice than protein supplements.

Tuna:This is another lean protein source that provides an excellent amount of BCAA's. Canned versions are not only convenient, but they are also inexpensive sources of protein. They also sell tuna in sealed packages as well.

Tuna can be put on crackers or in a salad or even ate straight out of the can/package. Tuna is a very nutrient dense choice having several minerals and vitamins found in it including niacin, selenium, B6, thiamin, phosphorous, potassium, and magnesium. It also has omega-3 fatty acids in it, which are the good fats that we all need in our diet that support cardiovascular health.

Salmon: Salmon has a high amount of BCAA's in as well as being loaded with omega-3 fatty acids. Salmon is a great source of protein and one of the better fish you can eat in terms of health benefits. It is great for maintaining cardiovascular health. Salmon is also loaded with minerals and vitamins such as selenium, niacin, B12, phosphorous, magnesium, and B6.

Nuts: Nuts such as cashews, walnuts, and almonds (just to name a few) are not only a great snack full of protein, but they also have many health benefits. They are also loaded with vitamins and minerals, which add to their already outstanding profile.

#bestdieticiandrdeepa
#proteinfoods

  Thursday, April 27, 2017 7:29:20 AM

Health benefits of Kumquat fruit

Kumquat has a calorific value equivalent to that of grapes. 100 g of fresh fruits provide only 71 calories. Nonetheless, they are one of the incredible sources of hea - by Weight Loss Hyderabad, Hyderabad

Health benefits of Kumquat fruit

Kumquat has a calorific value equivalent to that of grapes. 100 g of fresh fruits provide only 71 calories. Nonetheless, they are one of the incredible sources of health-benefiting phytonutrients such as dietary fiber, minerals, vitamins, and pigment antioxidants that contribute immensely to overall wellness.

Kumquat is eaten along with its peel, a unique feature that differentiates it from other citrus family fruits. Its peel is rich in many essential oils, antioxidants, and fiber. 100 g whole kumquats provide 6.7 g or 17% of daily recommended levels of fiber that is composed of tannins, pectin, hemicellulose, and other non-starch polysaccharides (NSP).

Fresh kumquats are packed with numerous health benefiting polyphenolic flavonoid anti-oxidants such as carotenes, lutein, zeaxanthin, tannins, etc. Kumquat peel composes many important essential oils, including limonene, pinene, α-bergamotene, caryophyllene, α-humulene, and α-murolene. Together, these compounds impart unique citrus aroma to the fruit.

Further, fresh fruits contain adequate levels of some of the antioxidant vitamins such as vitamin A, C, and E. Altogether, these phytochemical compounds in kumquat fruit help scavenge harmful oxygen-derived free radicals from the human body and thereby protect us from cancers, diabetes, degenerative diseases, and infections.

As in oranges, kumquats also very rich in vitamin-C. 100 g fruit provides 47.9 or 73% of RDA (Recommended daily allowances). Vitamin-C is one of the powerful natural antioxidant which has many essential biological roles to play such as collagen synthesis and wound healing. This vitamin has antiviral and anti-cancer activities, and helps prevent neurodegenerative diseases, arthritis, diabetes, etc by removing oxidant free-radicals from the body. Furthermore, vitamin-C felicitates iron absorption in the food.

Kumquat has good levels of the B-complex group of vitamins such as thiamin, niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, protein, and fats.

Further, kumquats are a modest source of minerals like calciuum, copper, potassium, manganese, iron, selenium, and zinc. Calicum is the chief element required for bone and teeth formation. Copper needed in the production of red blood cells. Iron required for red blood cell formation as well for cellular oxidation.

#bestdieticianinhyderabad
#drdeepa
#fruitsforsummer

  Thursday, April 13, 2017 10:30:35 AM