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Low calories foods for weight loss: what to avoid & what to include?

Introduction: Low calories foods for weight loss: What to avoid & what to include? For the ones seeking to shed some extra pounds by eating fewer calories, a healthy diet is an important step and a tough one to follow too.

Low calories diet for weight loss– Dietary guidelines for a low-calorie diet.

This article is here to provide you with a list of low-calorie foods that can help you maintain your eating regimen. Those who are looking for weight loss through improved eating habits should lessen the intake of added sugars, fats, and salt, especially coming from processed food.

Those on a weight-loss weight-reduction plan should goal to consume among 1500-1800 calories per day, as per their energy requirements.

Things to remember: Diet plan for weight loss

  1. Have a breakfast loaded with fiber and carbohydrates. It keeps you full for longer after a meal, and reduces fluctuations in blood sugar levels, and helps regularity. Although some high-fiber foods are high-carbohydrate, always choose from lower-carb sources. These are some high-fiber, low-carb foods items that are rich in nutrients too.
  2. Make a meal that is loaded with veggies and the right dressing try to avoid using peanut coconut and other nuts in the salad.
  3. At a restaurant avoid soup with the word cream of in the name as they are sure to be loaded with cream and fat.
  4. Always eat a well-balanced lunch that includes a salad, whole-grain foods, and vegetables with rice and dal (pulses).
  5. Try to avoid fries snacks instead, munch on baked or steamed alternatives.
  6. Eat a light dinner as it is the last meal of the day before you retire to bed.
  7. Last but not the least dessert try to have a jelly based or product based dessert in case you are tempted to indulge in something that’s high on calories try not to eat the entire serving remember sharing is caring 🙂
  8. Increase your fluid intake drink at least 6 to 8 glasses of water. You can include fluids in the form of milkshakes, coconut water, etc.
  9. Enjoy great health with egg recipes that are lower in Calories.

What to avoid: Foods to avoid for weight loss

bread, loaf, white bread, Low calories foods for weight loss: what to avoid & what to include?
white bread

Here are some foods you should avoid when you’re trying to lose weight:

  1. White Bread: Having glycemic index, White bread is highly refined( made of very fine flour) and can spike your blood sugar levels, creates a greater risk of weight gain and obesity.
  2. Pizza: Although a very popular Fast Food, most commercially made pizzas are also very unhealthy. They’re extremely high in calories, often made from unhealthy ingredients like highly refined flour.
  3. Sweet Drinks( sugary drinks): Most unhealthy, These are literally liquid sugar calories that don’t make you feel full, and you won’t eat less food to compensate. Instead, you end up adding these calories on top of your normal eating.
  4. Candy Bars: They are a pack of added sugar, extremely unhealthy basically are high in calories and low in nutrients.
  5. Fruit Juices (marketed): Commercial fruit juices are highly processed and loaded with sugar, prefer to eat whole fruit instead.
  6. Pastries and Cakes: High-calorie, low-nutrient foods. Often contain large amounts of added sugar, refined flour, and also trans fat sometimes.
  7. Beer: Beer can cause weight gain. As heavy drinking increases weight gain, alcohol provides more calories than carbs and protein.
  8. Potato Chips and Fries:  They are very high in calories can cause weight gain.
  9. Ice Cream: Ice cream is incredibly delicious, but is loaded with sugar. It is high in calories and is under an unhealthy category.
  10. Foods High in Added Sugar: Commercial foods marketed as “low-fat” or “fat-free” foods are added with lots of sugar to make up for the flavor that’s lost when the fat is removed. Added sugar usually provide tons of empty calories and are very unhealthy.

What to include: Low-calorie foods for weight loss

Some high-fiber low-calorie foods to include in your diet are:

pulses, lentils, beans, Low calories foods for weight loss: what to avoid & what to include?
Lentils
  1. Avocado: Avocados are very nutritious and contain a variety of nutrients, vitamins, and minerals. Like; Vitamin K, C, B5, B6, E, Folate, Potassium. etc.
  2. Shredded Coconut Meat: Coconut meat is high in fat and calories and low in carbs and protein.
  3. Lentils (Cooked): Lentils are a good source of iron, protein, vitamin B1, B6, copper, folate, and other macro and micronutrients.
  4. Soybean Sprouts: Soybean contains several useful nutrients including protein, carbohydrate, vitamins, and minerals.
  5. Flaxseed: Flax seeds are a great source of plant-based protein,  Flaxseed protein is rich in the amino acids(AA) such as arginine, aspartic acid, and glutamic acid. etc.
  6. Chia Seeds: Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and many more
  7. Blackberries: Blackberries are also packed with essential nutrients and antioxidants.
  8. Asparagus: Asparagus is a great source of nutrients, including fiber, folate, and vitamins A, C and K
  9. Pistachio Nuts: Pistachio contains healthy fats and is a good source of protein, fiber, and antioxidants. 
  10. Almonds: Almonds contain vitamins, minerals, protein, and fiber. These are the most nutritious and versatile nuts.
  11. Cauliflower: This food is very low in Saturated Fats and Cholesterol. It is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium, and Phosphorus. etc.
  12. Broccoli: Broccoli contains nutrients, including fiber, vitamin C, vitamin K, B6, vitamin A, iron, and potassium,
  13. Cooked Spinach: It is a good source of iron, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin and Niacin.
Fiber Comparison-low-calorie foods

Fiber per Avocado = 13g (54% DV)
Shredded Coconut Meat 1 cup, shredded =17% DV 4.2g
Lentils (Cooked) 1 cup =63% DV 15.6g
Soybean Sprouts 1 cup =3% DV 0.8g
Flaxseed 3 tbsp =32% DV 8g
Chia Seeds 1 oz =39% DV 9.8g
Blackberries 1 cup =31% DV7 .6g
Asparagus 1 cup =11% DV 2.8g
Pistachio Nuts 1 oz (49 kernels) =12% DV 3g
Almonds 1 oz (23 whole kernels) =14% DV 3.6g
Cauliflower 1 cup chopped (1/2 inch pieces) =9% DV 2.1g
Broccoli 1 cup chopped =9% DV 2.4g
Cooked Spinach 1 cup =17% DV 4.3g

Calorie Comparison(per 2000 calories)- low-calorie foods

Shredded Coconut Meat: [1 cup, shredded] =23% DV 466 calories
Lentils (Cooked) [1 cup] =11% DV 230 calories
Soybean Sprouts [1 cup] =4% DV 85 calories
Flaxseed 3 tbsp =8% DV 170 calories
Chia Seeds 1 oz =7% DV 138 calories
Blackberries 1 cup =3% DV 62 calories
Asparagus 1 cup =1% DV 27 calories
Pistachio Nuts 1 oz (49 kernels) =8% DV 159 calories
Almonds 1 oz (23 whole kernels) =8% DV 164 calories
Cauliflower 1 cup chopped (1/2 inch pieces) =1% DV 27 calories
Broccoli 1 cup chopped =2% DV 31 calories
Cooked Spinach 1 cup =2% DV 41 calories

The % Daily Value (%DV) is the percentage of the Daily Value for each nutrient in a serving of the food. The Daily Values are reference amounts (expressed in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.

 Most fruits and vegetables are high in fiber, another good reason to incorporate more in your daily diet 🙂

Here are some simple strategies which will help:

  • Add fruits to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yogurt
  • Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or salad.
  • Replace dessert with fruit. Eat a bit of fruit, like a banana, apple, or pear, at the top of a meal rather than dessert. Top with cream or yogurt for a delicious treat.
  • Eat whole fruits rather than drinking fruit crush. You’ll get more fiber and consume fewer calories. An 8oz. a glass of fruit juice, for instance, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.
  • Eat the peel. Peeling can reduce the quantity of fiber in fruits and vegetables, so eat fruits like apples and pears.
  • Incorporate veggies into your cooking. Add fresh vegetables to soups and sauces.
  • Bulk up soups and salads. Enliven a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes also are very high in fiber and may be added to salads or eaten as a snack. Beans, lentils, peas, and rice make tasty high-fiber accessories to soups and stews.
  • Don’t skip the legumes. Add kidney beans, peas, or lentils to soups or black beans to a tossed salad.
  • Make snacks count. Fresh and edible fruit, raw vegetables, and whole-grain crackers are all good ways to feature fiber at snack time.A couple of nuts also can make a healthy, high-fiber snack.
Few quick breakfast recipes for Low-calorie diet:
  1. Buckwheat Oats veggies Pancake
  2. High Fiber High protein Breakfast Bars
  3. Others
References:
  1. https://www.fda.gov/
  2. https://tools.myfooddata.com/
  3. https://www.healthline.com/

Amazing Avocado: All about Health Benefits & Nutrition Facts

avocado
Avocado

Nutritional facts and health benefits of Avocado:

Introduction

Avocado is one of the most popular superfoods trending right now, and it’s easy to see why? Everyone is so enamored with this fruit. It is rich creamy and delicious but did you know it is also crammed with 20 different nutrients and good fats! You can even use it topically as a moisturizer for your skin and hair.

Let’s learn about the amazing avocado and its health benefits of:
  1. These are highly nutritious. The Amazing avocado fruit is popular for its high nutrient value and can be easily added to different dishes to add rich texture and good flavor. Avocado is often referred to as a superfood due to its high health properties.

Some of the nutrients found in avocado include vitamin K, folate, vitamin C, potassium, and vitamins b5 and b6 & E. It also contains small traces of manganese, magnesium, iron, copper, zinc, vitamin A, phosphorus and vitamin b1 b2 and b3.

  1. Avocados are loaded with fiber. Fiber is another nutrient that avocados are relatively rich in it. Its indigestible plant matter that can contribute to weight loss, reduced sugar spikes, and is strongly linked to a lower risk of many diseases.
  2. Eating avocados may help you lose weight. There is some evidence that avocados are a great weight loss friendly food. In one study people eating avocados with a meal are 23% more satisfied and had a 28 % lower desire to eat over the next 5 hours compared to people who did not consume this fruit.

Thus including avocado in your diet may help you naturally eat fewer calories and make it easier for you to stick to a healthy eating habit. Amazing Avocado is also high in fiber and very low in carbs these two attributes should help promote weight loss and to maintain a healthy real food-based diet.

  1. They’re great for vision. Avocado contains lutein and zeaxanthin (carotenoids) these photo chemicals are especially concentrated in the tissues in the eyes where they can provide antioxidant protection to help minimize damage from any harmful radiation including ultraviolet light.

As the mono-unsaturated fatty acids in avocado also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. Adding avocado to your diet may help to reduce the risk of developing age-related macular degeneration.

  1. They’re great for health during pregnancy, one cup of avocado provides almost 25% of your recommended dose of folate which is crucial during pregnancy and also helps lower your risk of a heart attack.
  2. It can lower blood pressure. 1 cup of sliced avocado provides 20% of your daily potassium, double of what you can get in a banana and 10% of your daily dose of magnesium. Both of which are crucial in controlling blood pressure potassium helps control blood pressure by relaxing your arteries and ridding the body of excess sodium.

Too much sodium increase your risk of fluid retention which makes you bloated magnesium is required for nerve and muscle function as well as bone growth and maintenance.

  1. They can reduce cholesterol. Avocados are full of good fat a cup of sliced avocados provides 32% of your daily fat recommendation but it’s mono and saturated fat which helps lower cholesterol this in turn helps lower your risk of heart disease and stroke.
  2. They can improve your digestion despite its creamy texture and avocado is high in fiber with approximately 6 to 7 grams per half fruit. Eating foods with natural fiber that can help prevent constipation maintain a good healthy digestive tract and lower the risk of colon cancer.
  3. This amazing avocado fruit is filled with monounsaturated fatty acids and avocado is one of the fattiest plant foods in the world with a total of 77 % of the calories due to fat; however the majority of the fat in the fruit is oleic acid.

This is a type of monounsaturated fatty acid which is also found in olive oil it’s highly beneficial for many health reasons; it is useful for reducing inflammation and has also shown signs to be beneficial on genes linked to cancer.

  1. Avocado is delicious and easy to add to your diet. These are not only healthy but they’re also incredibly delicious and go with many types of food. Like you can add them to salads and various make different recipes or eat them plain.
  2. For osteoporosis prevention, vitamin K is essential for bone health. Half of an avocado provides approximately 25% of the daily recommended intake of vitamin K. This nutrient is often overlooked but it’s essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones.
  3. Folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and the delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin and dopamine which regulate mood sleep and appetite thus folate may help to decrease the risk of depression by preventing from effects of excess homocysteine.

Side effects and safety of avocados:

  1. Avocados are generally safe for most people when the fruit is eaten in normal amounts and it’s normally always safe when applying to the skin as long as it’s not applied for more than three months.
  2. It generally has very few side effects on the skin although some people do report mild itching; keep in mind that avocado has a lot of calories because of the fat content.

Precautions:

  1. If you’re pregnant and breastfeeding there is not enough reliable information about the safety of taking avocado.
  2. If you’re pregnant or breastfeeding stays on the safe side and stick to recommended diet food.
  3. Also if you have a latex allergy, people who are sensitive to latex can have an allergic reaction to avocado.

23 most beneficial foods for diabetic people

What are the best foods for diabetics?

 If you have diabetes controlling your sugar level is important;

by managing the sugar and carbs consumption is very important, it’s not just about losing your weight.

Here is a list of 23 foods which are beneficial you.

By applying this information to your menu you may reduce your risk for diabetes-related health complications.

Health tips:

They may help manage blood sugar levels and be the solution for early-stage high blood sugar problems.

These kinds of foods should be included in the diet for a diabetic patient,

To support diabetes treatments here the list foods for diabetics that are good to reduce your risk for diabetes-related health complications.

1.        Almonds: Almonds are rich in vitamin E, magnesium a nutrient that improves insulin sensitivity, and potassium. Almonds maintain blood sugar levels research has shown that almonds may reduce the rise in blood sugar and insulin levels.

2.        Cinnamon: Cinnamon has a compound called hydroxy citric own which could lower cholesterol and help stabilize your blood sugar levels. A small amount of intake daily can improve fasting blood sugar and reduces insulin spikes.

3.        Lentils: Lentils are lower on glycemic index score and provide me vitamins iron complex carbohydrates and protein. These complex carbohydrates have a minimal impact on your blood sugar levels.

4.        Olive oil: Olive oil has been proven that it can stabilize the blood sugar levels too, minimizes blood sugar spikes, and control the LDL cholesterol level. Managing this bad cholesterol is very important for diabetics since diabetics have a higher risk of a heart attack or a stroke.

5.        Prunes: Prunes are high in fiber content, and lower on the glycemic index scores and have a lower effect on blood sugar levels.

6.        Beans: Beans are a good alternative to meat and included as diabetic frenzy foods they are low on the glycemic index score, and provides significant soluble fiber resulting in they may help lower blood sugar levels and coronary artery disease.

7.        Garlic:  Garlic has been known to help lower high cholesterol levels, However, researchers found that garlic has many chemical components which can be solutions for health problems including diabetes. Garlic also helps in controlling your blood sugar levels.

The key to keeping your blood sugar level down is to keep eating a balanced diet (fruits, vegetables, and meat). That way you don’t rely on artificial meds too much.

8.        Yogurt: Yogurt is easy to digest and naturally contains low carbohydrates and high protein which can help you to control hunger levels and blood sugars.

9.        Oatmeal: Oatmeal is a very common breakfast it is high in soluble fiber and has a low glycemic index. So it can help you to control your glucose levels. Oatmeal is slow to digest so the glucose will be released into the bloodstream more slowly. Thus help in maintaining insulin release and glucose uptake.

10.      Spinach: Spinach the American Diabetes Association calls spinach a diabetes superfood. Leafy greens like spinach are great non-starchy vegetables and great sources of fiber. Rich in B vitamins, iron, calcium, and vitamin C they are also very low in carbs which may control your blood sugar levels.

11.      Berries: Blueberries, raspberries, strawberries, and other berries are all low on the glycemic index score and are considered to be superfoods. These are commended food for diabetic patients.

12.      Tomatoes: Tomatoes lower glycemic index score. These are rich in vitamin C and lycopene, lycopene is an antioxidant which can help fight inflammation, increase HDL ( healthy cholesterol) and reduce LDL(bad cholesterol).

13.      Broccoli: Eating broccoli could reverse the damage caused by diabetes to heart blood vessels, they are a great source of vitamin C and k, folic acid, potassium, and fibers. Broccoli contains a high amount of sulforaphane which may help people with Type 2 diabetes in managing their blood sugar.

“Let food be your medicine, and medicine your food.”

HIPPOCRATES

14.      Avocado: Avocados are full of healthy fats which means they have a lower effect on blood sugar levels. Avocado also has a high-fiber, eating avocados are advised by physicians and dietitians to help control blood sugar spikes.

15.      Kale: Kale contains fiber, antioxidants, calcium, vitamin k, vitamin C, and iron. Among others, the fiber in kale slows digestion and antioxidants in kale may improve blood glucose control.

16.      Green tea: Green tea contains high amounts of polyphenols antioxidants which can help you to protect against inflammation. studies show some carcinogens the possibility of green tea to prevent type2 diabetes as well as some cancers.

17.      Peanut butter: Peanut butter has low carbohydrate content that can prevent spikes in your blood sugar levels.

Peanut butter has a low glycemic index- with GI score of 14.

18.      Apples: Apples are high in fiber vitamin C and several antioxidants apples also contain sugar (fructose). However, fructose may lead to less sugar and insulin after a meal.

19.      Citrus fruit: Citrus fruits are low in fat and high in vitamin C which is good for immunity. It also contains antioxidants and fiber. The antioxidant in citrus fruit is suitable as meals for diabetic patients in order to fight against inflammation.

20.      Red onion: A recent study found that consuming red onion extract may help to reduce your blood sugar levels significantly and important for people with diabetes.

21.      Chia seeds: Chia seeds are high in fiber antioxidant protein healthy fats, omega-3, and calcium. chia seeds are beneficial for diabetics since they may improve insulin sensitivity and blood sugar control.

22.      Squash: Squash contains vitamin A, vitamin C, and some B vitamins. squash also contains iron, antioxidants, and calcium. these antioxidants may offer protection against diabetes by helping lower blood sugar.

23.      Dark Chocolate: Dark chocolate is one of the good foods allowed in diabetics it may promote some good health benefits:

dark chocolate contains antioxidants that help the body use its insulin more efficiently to help control blood sugar and improve insulin sensitivity.

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