Intermittent Fasting for Weight Loss
A lot of people abstain from food for the purpose of losing weight. If you’ve heard about intermittent fasting for weight loss, it’s a popular eating pattern where you fast for a certain number of hours or days in a week depending on what you can tolerate.
Intermittent fasting (IF) is a dietary pattern where you alternate between periods of food restriction and eating. Unlike forgetting to eat your meals, intermittent fasting is purposeful. People do it to intentionally restrict calories and put their bodies in a fat-burning mode.
Aside from weight loss, intermittent fasting has many therapeutic benefits, including decreased blood sugar levels, blood pressure, and triglycerides. There are different IF timing schedules that you can take advantage of, which we’ll be getting into in a while.
Here’s how intermittent fasting for weight loss works: By limiting the number of hours you eat, intermittent fasting naturally puts you in a calorie deficit. One of the ways to lose weight is to eat fewer calories than you burn.
If you’ve ever tracked calories in the past — and you should know that calories aren’t everything, especially when it comes to long-term weight loss — you understand that it takes effort and can increase psychological stress.
What’s great about intermittent fasting is that it reduces your calorie intake for the day without you needing to count anything. This makes it a better alternative to calorie-restricted diets.
Another way intermittent fasting works for weight loss is by depleting glycogen (the stored form of glucose) in your liver cells. When glycogen gets depleted, your body metabolizes fat for energy. This is why, if you’re already on the keto diet, incorporating a fast will help you maintain ketosis or reach it faster if you’ve had a carb-up day.
Intermittent fasting may also help you lose weight by suppressing your appetite. In one study, researchers found that participants who fasted for 18 hours a day had lower levels of ghrelin, the hunger hormone.
During a fast, your body usually enters a fat-burning state after 16-18 hours, which falls under the second stage of fasting.
Let’s discuss how to do intermittent fasting in a way that helps you get the best possible results. Follow these tips:
Being fat-adapted, meaning that your body has successfully adjusted to burning fat for fuel, makes it easier for you to undergo a fast. In contrast, people who aren’t fat-adapted tend to experience intense cravings and tiredness while fasting.
To reach a fat-adapted state, limit your carbs to 50 grams a day and increase your dietary fat. Incorporating regular exercise will also help. You can expect to achieve this state in as little as four weeks after you’ve entered ketosis.
Properly hydrating yourself is one of the keys for a successful fast. This is especially true for those who exercise regularly and during warm and humid weather. Dehydration negatively affects your physical and mental performance.
Aside from water, other drinks that won’t break a fast include plain coffee, tea, and one teaspoon of apple cider vinegar mixed in water. In general, beverages that don’t contain any calories are fast-friendly.
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Here are some tips:
Just replacing your regular roti attas with High protein atta can also help you retain muscle. Know more about the High Protein Atta.
Try out our High protein flour and Physique Builder smoothie
To lose weight try out our High protein flour, Physique Builder smoothie and The World's Best Breakfast Bar
Diet for Weight Loss (Burn Fat)
Do you hate checking the weighing scale just because the needle is always on higher side. You are not alone! There are a plenty of people suffering with the same. Obesity is becoming a rampant problem in India. Over 5% of India’s population is now morbidly obese.
Don’t you worry we have got your back. Some tips that can help you lose weight efficiently:
Foods that have high soluble fiber are: Flaxseeds, Chia seeds, Brussel sprouts and avocados.
(Protein dense food image)
Just replacing your regular roti attas with High protein atta can also help you retain muscle.
Try out our High protein flour and Physique builder smoothie
Try our Ultra Low Carb Flour, Ultra Low Carb Smoothie
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But you just don’t lose belly fat with diet. It is with a combination of balanced diet and exercise regime that can help you to lose weight. So if you are facing the issue of stubborn belly fat, but you are not exercising or watching your diet – now is the right time to do it.
Below we have shortlisted few exercises which would work the best in helping you lose belly fat. The images make it easier to understand how the body posture needs to be maintained
1. Crunches
Crunches are the most common and well-known exercise to burn belly fat. If they are done correctly, it does give you flat belly in a couple of weeks. As you can see in the image, you have to lie down with your thighs perpendicular to your resting body and get up and count your number of repetitions.
It is very important that you know what exactly you are not supposed to do.
2. Side Crunches
This exercise especially helps you to get rid of your love handles. Lie down on your back. Keep your knee folded with feet on the floor. Now keep your hands to your back on the head. With your right elbow, reach up to your left knee and vice versa. This helps to strengthen your core and belly muscles.
3. Reverse Crunch
Lie on your back with hands on the side. Then lift your legs from your tailbone and hold it for 3-4 seconds. Keep repeating the repetitions. Start with 15 reps a day. Do this at least 5 days a week.
Lie on your back and put your legs straight up in the air. You can even cross your legs at the ankles. Bend your knees slightly. Nor try to lift up your head and try to touch your toes with your fingers. Hold there for 5 seconds and repeat. There are many more variations in crunches. People try to make their own variations also as they get expertise in doing them over years.
4. Planks
These are three different positions of planks. First, you need to get down in push up position. Now make sure that you rest your forearms on the ground and put all your weight on forearms and not on your palm. From the shoulder to the ankle it should be a straight line. That will be the correct posture.
There are many variations in planks like we have in crunches. Variations are basically added to give your body constant challenge and push to lose that belly fat.
5. Side Bends
Stand straight with some distance between your feet. Keep your arm on the waist and the other arm straight up. Now bend on sideways. Make sure that you are not leaning forward or backward. Hold each position for 5 seconds. Start with 20 repetitions of each side. To increase the difficulty of the levels, you can hold a weight/ dumbbell and do this exercise as well.
Apart from these core exercises, we have cardio exercise, which also helps to lose belly fat at reasonably good speed.
6. Walking: Regular walks with high intensity also help in losing belly fat. When you walk, make sure you are breathing deep and not diverted or distracted with the phone or any conversation. Recording time and how many steps you make in that time will also help you to record your intensity of walk. Walking has been a first step to lose body fat
7. Running/ Jogging: Running is possible once you have reached that high intensity of walking that you can’t go further than. So after reaching that stage, you start running. By doing this you challenge your body further to lose weight.
8. Cycling: Cycling is also the best cardiovascular exercise. It has been proven that cycling helps in losing weight over decades and decades. Now there is triathlon initiated to make sure that people once again start cycling as a hobby which will help them to overcome the sedentary lifestyle and burn some fat.
9. Swimming: Swimming is an all-around activity. It keeps heart rate maximum throughout the activity at the same time relaxes your stressed body. While swimming all your body parts are used and hence there are many muscles working to lose fat.
As the first step to lose belly fat, start doing the above exercises. It will take 20-25 minutes to do 15-20 reps of each exercise. As you get used to 20-25 minutes of work out, then you work on increasing the repetitions from 20 to 30 and so on. And then at a later stage, you can think of adding variations in all exercises to increase the difficulty levels.
More uncomfortable you are while doing exercise, more pressure it creates, and the more fat you lose. Sometimes being uncomfortable can be because of the wrong pressure also. So be careful that your postures are right to prevent any kind of injuries.
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]]>Many people turn to protein supplements but choosing the right one is also a hassle. Which one won’t negatively affect my health? Which one won’t end up making me down more calories? Which brand can I trust? – the list of worries regarding protein supplements is endless.
Luckily, we have a few general rules you can follow and save yourself the trouble. A high protein intake can definitely help with weight loss, increase muscle mass and improve health, to name a few.
Here are a few ways you can increase your protein intake –
1. Top your foods with almonds
Almonds are high in magnesium, fiber, and monounsaturated fat while being low carb. They also contain 6g of protein in a 28g serving, making them one of the nuts with the highest amount of protein. So sprinkle some chopped almonds over your salads, oatmeal, cereals or yogurt to boost the protein content of your meal or snack. Adds some extra crunch too!
2. Have Greek Yogurt
Greek Yogurt is a high-protein food which is made by removing the whey and other liquids from regular yogurt, making it more richer and creamier. A 240g serving gives you almost 17-20g of protein. You can use Greek Yogurt as a substitute for sour cream in dips or sauces. It also goes well with chopped berries and nuts.
3. Pair peanut butter with fruit
Even though fruits are rich in antioxidants and nutrients, they are low in protein. Pairing peanut butter, a high protein food which has a creamy texture with fruit can not only increase the total protein content you consume but also complement fruits like apples and pears quite deliciously.
4. Pair baby carrots with hummus
Carrots are low in protein content but contain complex carbs to sustain your energy levels. They also contain potassium which helps regulate your blood pressure and control muscle contractions. Pairing them with hummus, which is rich in protein and unsaturated fats, can give you a snack which contains enough protein to boost your activity.
5. Snack on cottage cheese and edamame
Cottage cheese and edamame are both tasty snacks which are also very high in protein. In fact, studies show that cottage cheese can be as filling and satisfying as eggs and in some cases can help you burn fat. You can try it with chopped nuts and seeds or cinnamon for breakfast. Similarly, edamame or steamed soybeans make for a great high protein snack. 1 cup of edamame has approximately 17g of protein and 180 calories and is also rich in antioxidants.
6. Have a protein shake for breakfast
A vegetable shake or a fruit smoothie for breakfast can be a great energy booster but gives you very little protein. Add a scoop (28g) of whey protein powder to your shake. This will give you an added 20g of protein to fulfill your body’s needs.
The bottom line is that getting enough protein is very important for your nutrition. Following the simple tips above can help you reach that goal without too much of a hassle.
Want to increase your protein intake and still eat familiar foods like rotis? Our High Protein Flour can help you do that in a healthy way. Made with high protein vegetarian ingredients like oats and amaranth, it is also fortified with flax and psyllium for healthy fats and fiber. One roti made from this flour contains 9g of protein!
Our Physique Builder Post Workout Smoothie also packs quite the protein punch. A perfect blend of whey protein concentrate and pea protein, ur smoothie promotes rapid protein delivery and contains chia seeds for Omega-3 and fibre. A delicious pick-me-up post workout!
For effective results on a personalized weight loss diet plan, consult an expert at Grow Fit. Download the App and get started on a better lifestyle today.
]]>FAQ10: I’ve heard that the keto diet should only be followed for a few months, not more. Is that true?
Doc: Well, a well-formulated ketogenic diet is one of the few diets that have been studied in clinical populations for years. There was a study done in Belgium and another in the USA where people followed it up to 5 years, on a day to day basis in a state of ketosis, and they came out of it just fine. So there isn’t any evidence to support that following a well-formulated keto diet is in any way unhealthy in the long run. But it depends on why you are sticking to it. It is definitely a more difficult diet to follow, and it is not recommended that you willy-nilly go into the keto diet and come out again because you’re having a pizza dinner with friends the next night. You have to be very careful using this diet and if you are going to be on it, it is a good idea to stick to it for a decent length of time. In particular, we normally tell people that if you are going to be in a state of ketosis for about 2 months, it is a good idea to take about one week of ‘”carb-refeeding” break where we give you complex carbs. As part of our Lean Machine Keto Meal Subscription, we normally cycle people out of ketosis every two months.
We’re doing that mostly because, in the ketogenic diet, we are giving you a lot more zinc and magnesium and other multivitamins added into the food and at times you want to not give a large amount of these vitamins, you want to allow them to wash out of the diet. So we find that cycling the diet every two months is a good way to go.
But again there is no evidence which states that a ketogenic diet is dangerous in the long run.
FAQ11: What about once I stop keto and eat normal food again? Will all the weight come back?
Doc: This is actually a really common question. It depends on what you think of as normal. If you are seeking a change in diet, that means there is probably something wrong with what you’ve been eating so far. So if that is your normal food, then I don’t want you to go back to that, I don’t want you to go back to the behaviors that got you unhealthy in the first place. So the keto diet is not a diet which once you quit will keep you healthy in perpetuity. You have to live the keto lifestyle if you want to see continued benefits.
But you do see some overarching long-term benefits that allow a person to come to a more normal diet. Let me rephrase. There is a way to reintroduce carbohydrates into your life in a controlled manner if you are smart about picking the right kind of carbs. Since this is a low-carb diet and that’s what most people are worried about – how would I reintroduce carbs? Once a person has gotten their desired health status like weight loss or glycemic control, we start choosing which carbs they can reintroduce into their diet. In any meal where we are reintroducing complex carbs, like millet or sweet potatoes, we would consequently bring down the fat content in that meal. So when we start reintroducing carbs, we also start weaning back on the fat a little bit.
The ideal mixture of complex carbs and healthy fats for a person so that they maintain their weight is an individual thing. Some people do very well with reintroducing millets and potatoes and nothing else. Beyond that, if they start eating bread, their weight starts coming back on. Other people do very well with eating bread once the diet is over, they just eat a lot less of it.
Depending on how you want to reintroduce carbs, what kinds of carbs you are reintroducing, it is possible to maintain the weight loss after a keto diet. But if you want the other cognitive and metabolic benefits of being in ketosis, the you have to stick to the lifestyle 24/7.
If you have more questions on how to live a ketogenic lifestyle, write to us at editor@getgrowapp.com and the Doc will answer you! Subscribe to our Lean Machine Keto Meal Subscription and within 7 days, you can observe rapid, healthy weight loss, stabilization of blood sugar levels, reversal of fatty liver, and improved energy. Not to mention glowing skin and lustrous hair.
For effective results on a personalized weight loss diet plan, consult an expert at Grow Fit. Download the App and get started on a better lifestyle today.
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What are the fats in your diet?
Fat is a type of nutrient, like proteins and carbohydrates. Your body needs some amount of fat for energy, to absorb vitamins and for heart health. Artificial trans fats and saturated fats are known to be the cause for weight gain, clogged arteries, and son on i.e, the “bad” fats. “Good” fats are the unsaturated fats and Omega-3s, which play a role in keeping your mental state well and even helping you lose weight.
Cholesterol
Cholesterol is a type of lipid molecule which is an essential structural component of animal cell membranes. Cholesterol helps to keep your health on track but too much can cause a negative impact. Just like dietary fat, cholesterol is of two types –
– HDL cholesterol i.e the “good” cholesterol which can protect you from heart disease and stroke
– LDL cholesterol i.e the “bad” cholesterol which can increase your cardiovascular risk.
The biggest effect on your cholesterol levels is the type of fats you consume so it is important to track the latter to manage the former.
Healthy fats or “good” fats-
Monounsaturated and polyunsaturated fats, known as the “good” or healthy fats, help to
1. Lower risk of heart disease and stroke
2. Prevent atherosclerosis
3. Lower LDL cholesterol levels and increase HDL cholesterol levels
4. Lower blood pressure
Monounsaturated fats include avocados, nuts (almonds, pecans, macadamia, peanuts, cashews), peanut butter, and olive, peanut, canola and sesame oils. Polyunsaturated fats include soy milk, tofu, walnuts, soybean and safflower oil, flaxseed, sunflower, sesame and pumpkin seeds.
What are Omega-3 fats?
Omega-3 fatty acids are a type of polyunsaturated fat and are very good for your body. They are mainly found in fish and vegetables. There are different types of Omega-3s: EPA and DHA are found in fish and algae and are the most healthy fats, while ALA comes from plants and is a less beneficial form.
Studies show that consuming more Omega-3s can help:
1. Protect against dementia and memory loss
2. Reduce the risk of heart disease and cancer
3. Support a healthy pregnancy
4. Reduce symptoms of depression and ADHD
5. Improve your memory and balance your mood
Omega-3s from fishes have high levels of EPA and DHA. Sources include mackerel, anchovies, salmon, sardines, herring, tuna, oysters, halibut, mussels and trout.
Vegetarian sources of Omega-3s, which are rich in ALA, include chia seeds, flaxseed and flaxseed oil, algae, eggs, walnuts, mayonnaise, beans, edamame, canola and soybean oil, spinach, kale and brussels sprouts.
You can also get your Omega-3 fats from Omega-3 capsule supplements, each of which supplies about 200 to 400 mg of EPA plus DHA, and should be enough for most people.
Unhealthy fats or “bad” fats
The worst type of fat is artificial trans fat which raises LDL cholesterol levels and lowers HDL cholesterol levels. Artificial trans fat contributes to insulin resistance, leading to a high risk of Type 2 diabetes and can also cause inflammation linked to heart disease, stroke, and other heart conditions. It is best to eliminate such type of fats from your diet to lead a healthy lifestyle.
Trans fats include commercially-baked cakes, cookies, pizzas, muffins and doughnuts, packaged snacks (popcorn, chips), fried foods (fried chicken, french fries, chicken nuggets), any product containing hydrogenated or partially hydrogenated vegetable oil and any food product claiming to be “trans fat-free”
Saturated fats, on the other hand, are not as bad as trans fat but still are capable of causing negative effects on your health if consumed in excess. While you do not need to cut saturated fats completely out from your diet, it is recommended to limit it to 10% of your daily calories.
Saturated fat sources include red meat (beef, pork, lamb), whole-fat dairy (milk, cheese, cream), chicken skin, butter, ice cream, coconut and palm oil.
How to choose a healthy oil
Vegetable oils usually lower LDL (bad) cholesterol and raise levels of HDL (good) cholesterol. Sunflower, corn, safflower and soybean oils contain omega-6, a type of polyunsaturated fat which may help reduce insulin resistance and inflammation. Some tips to choose a healthy oil for cooking are:
1. Choose “extra-virgin” olive oil over regular olive oil as the former has additional heart benefits
2. Use unhydrogenated vegetable oils like olive, canola and sunflower oil whenever possible.
3. Less-processed oils like cold-pressed virgin olive oil potentially contain beneficial phytochemicals.
Tips to live a “healthy fats” lifestyle
1. Cook with olive oil, not butter and for baking, stick to canola oil.
2. Replace fried chicken with grilled chicken
3. Replace commercially-available salad dressings which are high in unhealthy oils with your own made with olive oil, flaxseed or sesame oil.
4. Eat more avocados, whether in salads, sandwiches or guacamole. They are loaded with heart-healthy fats.
5. Snack more on nuts. You can make your own trail mixes using different types of nuts, seeds and dried fruits for a quick, healthy snack.
6. Snack on olives as they are high in monounsaturated fats and are low in calories.
7. Make sure to eat omega-3s every day, either in the form of fish or plant sources like walnuts or flaxseeds.
8. Cut out trans fats (refined carbohydrates and sugary foods) and limit saturated fats (replace red meat with poultry or fish) in your diet
Now that you know the difference between unhealthy and healthy fats, you can start making informed decisions on what kinds of food to include in your diet. If you are looking for weight loss, you can subscribe to our Lean Machine Keto Meal Subscription, a diet plan which focuses on the ketogenic diet where your body burns fat with fat. Read more about the science behind this diet here.
Want to get started on including more healthy fats in your diet? Try our Assorted Seed Mix, a blend of sunflower, pumpkin, and watermelon seeds. Rich in essential vitamins, minerals, and healthy fats, it is also high in fiber, which is great for digestion, intestinal health, and weight loss and Vitamin E, which is good for skin and hair health.
For effective results on a personalized weight loss diet plan, consult an expert at Grow Fit. Download the App and get started on a better lifestyle today.
]]>FAQ 9: You are a lot more expensive than other low carb and keto products in the market. Why should I spend so much on your products?
Doc: I think when it comes to doing a diet as complicated as a ketogenic diet and doing it right the first time, a lot of planning and engineering has to go into the food. I am strongly against the lazy keto type person who thinks all they need to do is eat cheese and bacon. A ketogenic diet fundamentally alters your metabolism in several important ways – you start using sodium differently, you start sparing potassium differently, your magnesium and calcium demand goes up, your vitamin demand goes up. In the keto flu phase, your demand for alpha lipoic acid and carnitine go up as new mitochondria are being made.
It is a diet which effects various important parts of your body’s metabolism and you do not want to do it wrong. From what we see in most products that people commercially make, they are very good at taking the carbs out but not very good about understanding why they are taking the carbs out. For example, a lot of keto products that we come across, the number of carbs may be very low, but they are still using things like wheat, jowar, and other insulin-demanding grains. So the engineering is wrong there as it is not just about restricting carbohydrates but it is also about taking out the things that cause insulin secretion.
Another thing is, what kinds of fats are being put into the product? A lot of people make ketogenic products like vegetable chips, but they’ll still fry those chips in palm oil which is rich in omega-6 and pro-inflammatory.
When we (Grow Fit) formulate our bars and smoothies, we use oils like MCT (medium chain triglyceride) oil which is derived from coconut oil, we use olive oil and ghee to cook our food and we also freeze dry it. In that way, the type of fat we are using is also far more superior to other products. When it comes to protein, we are obsessive when it comes to the engineering of the types of proteins we are putting into our food. For instance, on a keto diet, one of the things you want to try and decrease is IGF-1 (Insulin-like Growth Factor) signaling and another enzyme complex called mTOR (a protein complex that functions as a nutrient/energy/redox sensor and controls protein synthesis). We found that methionine-poor diets are more effective in downregulating these enzymes and improving the ketogenic diet in general.
So we not only give you protein, we also give you the right amount of protein. We’re also careful about selecting methionine-poor and leucine-rich amino acids in the analysis that when you are eating the food, your body is getting the ketogenic amino acids that are needed to generate ketones.
Lastly, we do a lot of vitamin supplementation and fortification into the foods. Your body uses electrolytes differently and needs more of it during a ketogenic diet and so we add more electrolytes, vitamins and alpha-lipoic acids into the food, all in an effort to get the person to transition into the ketogenic state more effectively and maintain it more easily.
So why are we more expensive? It’s because we actually want to do things right. It’s not just about following this lazy thing of keeping the carbs low. Our job is to demonstrate a diet that is sustainable for the average person over a long period of time and make the diet as effective as possible for the goals that they want. And so, we engineer the keto diet in such a way as to maximize ketone levels. The precision engineering and ingredients required (such as MCT oil) to do that are more expensive and difficult to source. I think all of that adds up to why this is a more expensive diet with more expensive products.
Grow Fit foods are designed to be holistically effective and not just low carb. They are designed to maximize ketone levels in your body, while also maintaining and improving overall health.
If you have any more questions regarding the keto diet, send them to editor@getgrowapp.com and Dr. Vinay will personally answer you.
Now that you are armed with all the information you need about going on a keto diet, why not give it a try? The Doc’s told you about its benefits, so now it’s time to put it into action! Subscribe to our Lean Machine Keto Meal Subscription and within 7 days, you can observe rapid, healthy weight loss, stabilization of blood sugar levels, reversal of fatty liver, and improved energy. Not to mention glowing skin and lustrous hair.
For effective results on a personalized weight loss diet plan, consult an expert at Grow Fit. Download the App and get started on a better lifestyle today.
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1. Snack slowly – Savour your food without being distracted by the TV or your phone or Netflix. Chew slowly and make sure you actually taste your food.
2. Choose the right time – Snack between 12pm and 5pm. This helps avoid binge eating at odd times and can help prevent unhealthy food choices. See just how essential eating at the right time is in this blog post.
3. Avoid fried foods – This is almost a gospel but fried oil is an enemy to the body. Fruits and veggies with dips are as crunchy and as tasty.
4. Avoid eating at your desk – This can cause you to miss keeping track of how much you eat. You might end up mindlessly consuming a whole lot of cookies while typing away at that spreadsheet.
5. Choose healthier options – Try having cheese or fruit as an accompaniment to your coffee instead of donuts.
6. Eat more fiber and dairy – For better gut health, eat more fiber and dairy foods. This is especially beneficial if you are sitting at a desk all day.
7. Have yogurt, not pancakes – Instead of the stack of pancakes that beckon invitingly, kickstart your mornings with yogurt and a whole grain cereal. The fiber and slow-to-digest yogurt will keep you full till lunch.
8. Use a salad plate, not a dinner plate – Studies show that people eat more when they have more on their plate. Using a smaller plate might help you control your portions.
9. Don’t starve, snack – Skipping meals just leads to overeating when you get your hands on food. Have a small healthy snack with at least 5g of fiber and protein, like a handful of almonds or a piece of fruit. This will keep your urge eat more in check.
10. Choose your ‘midnight snack’ wisely – If dinner was light and you need a pre-sleep snack, try one which is has a combination of carbs and protein, like a sliced apple with peanut butter or a small bowl of oatmeal. Research has shown that this combination increases tryptophan levels in the brain, causing you to sleep more soundly.
When you start snacking mindfully and prevent erratic eating, you will start to see a positive difference in your health soon enough. Higher energy levels, loss of weight, better skin as well as improved mental wellness are few of the many benefits.
What can you snack on?
Try these: Guacamole/hummus with vegetable sticks, cottage cheese with low carb crackers, trail mixes (nuts and seeds), fruit salads, rolled oat cookies, a slab of dark chocolate, sliced apples with almond butter.
]]>Stuck for options? Try Grow Fit’s range of healthy, low carb snacks. Not only are they carefully made keeping calories and macronutrients in mind, but they’re also delicious and addictive. Our Keto Peanut Butter Cookies, Almond Keto Dark Chocolate Bar, Flax Almond Cracker and High Fibre Cookies are all winners at keeping your health the best!
FAQ 5: What about all that protein? Won’t it wreck my kidneys?
Doc: The important thing to understand here is that the ketogenic diet is not necessarily a high-protein diet. A lot of people who do a lazy keto diet tend to just replace the carbs and starches they eat with more protein and think that’s good enough. This is not a good idea but it’s not necessarily dangerous. As long as your kidneys and liver are healthy, there is no evidence to support that a high-protein diet will damage otherwise healthy kidneys. If smoking or alcohol abuse has caused problems with your kidneys and liver before, then piling more protein on top of that is a bad idea. So if you suffer from any kidney or liver dysfunction, you should avoid a high protein diet. But, again, a high protein diet on its own will not cause kidney or liver damage and there have been studies to show that.
When it comes to putting a lot of protein in a keto diet, it is actually quite counter-productive. The reason is that when you are trying to get into a state of ketosis, the one thing you want to avoid is spiking your insulin levels. Carbs will spike your insulin levels no doubt, but protein comes in second place. And when you are eating a lot of protein, you’re still going to be keeping your insulin levels fairly high and your ketone levels fairly low.
The most important macronutrient in a keto diet is fat. So a ketogenic diet which is most recommended would be ultra low carb, high fat and moderate protein. I would usually recommend anywhere from 0.6 to 0.8 gms of protein per kilo lean body mass.
FAQ 6: Is the keto diet possible while eating Indian food?
Doc: The simple answer is yes. But to break down regional eating habits, you tend to notice that the typical desi diet, North Indian and South Indian, are dependant on starches as compared to Western diets. Be it in the form of rice or rotis or other grains. If you are going to do a keto diet, you have to be willing to cut out rice and avoid all grains, not just wheat. There are a lot of hacks you can do to get around this. For example, we designed our Ultra Low Carb Flour for people who are used to eating chapatis and rotis, so that they can do so while staying in ketosis. We also use ground cauliflower (‘cauli-rice’), so that we can satisfy someone who is used to eating rice.
It is possible, but not ideal. In fact, there is nothing else other than the starches in Indian food that interrupt a keto diet. The spices in most Indian masalas are beneficial for insulin sensitivity. The fats that are generally used like desi ghee or coconut oil are highly recommended for a ketogenic diet as they have the least amount of omega-6 fatty acids as compared to other vegetable oils which tend to be more inflammatory and should be avoided.
FAQ 7: Isn’t the keto diet for people who work out a lot?
Doc: There is no diet in the world that allows you to be completely sedentary. I would say that when you are attempting any diet, like the DASH or ketogenic diets, having some baseline low-level exercise is necessary. The benefits that you get from ketosis are not necessarily linked to exercise, but you tend to see better and quicker benefits if you are exercising as well. If you are starting the keto diet for the very first time, your body tends to get into carbohydrate withdrawal where it’s used to getting a lot of sugars, but now is starting to use fat as a primary energy source. And in this transition phase when you’re building up mitochondria and when your metabolism is sorting itself out, if you push yourself to exercise harder, you’ll end up sacrificing muscle to get energy.
So, when starting a ketogenic diet, it is a good idea to keep your exercise minimal. Once the diet settles itself and you feel your energy levels returning, then you can go back to your typical exercise patterns or embark on a new exercise regime.
Coming to the type of exercises, we see that being in a state of ketosis is more beneficial for endurance-based exercises and cyclical ketogenic diets (when you’re going in and out of ketosis based on a certain level) is good for bodybuilding type exercises. Overall, on any keto diet, we recommend that you get some basic cardiovascular exercises as well as some basic resistance training. And every once in a while, do some push-ups or jumping jacks.
FAQ 8: Are LCHF (Low Carb High Fat) and keto diets the same? If not, which one’s better?
Doc: LCHF stands for Low Carb High Fat. A ketogenic diet releases ketones. A ketogenic diet is simply put, a diet where you’re trying to maintain a high level of ketones in your bloodstream at all times by restricting carbohydrates, proteins and feeding your body more fats. In the LCHF diet, however, you’re not looking to see how many ketones are generated and you’re not looking to stay in ketosis at all. All you’re trying to do is reduce the demand for insulin in your body. It is a diet specifically useful for dealing with inflammation and insulin resistance. So if you are a diabetic looking to control your blood sugar or if you are a mildly overweight person trying to adopt a healthier lifestyle, the LCHF diet is easier to follow, less expensive and very, very useful.
The ketogenic diet, on the other hand, is all about ketones and its cognitive benefits include the improvement of brain fog, muscle growth, and improved satiety. The reason these two get mixed up is that most people look at the keto diet as a weight-loss diet whereas in reality, both LCHF and keto can both be used to bring down your weight.
If you have more questions regarding the keto diet, send them to editor@getgrowapp.com. Dr. Vinay will personally answer you!
Stay tuned for Keto FAQs: Part Three where the doc wraps up with some more brainbusters.
To start the keto diet yourself, subscribe to our Lean Machine Keto Meal Subscription and within 7 days, you can observe rapid, healthy weight loss, stabilization of blood sugar levels, reversal of fatty liver, and improved energy. Not to mention glowing skin and lustrous hair!
For effective results on a personalized weight loss diet plan, consult an expert at Grow Fit. Download the App and get started on a better lifestyle today.
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Dr. Vinay Bhardwaj is an MD, Neurosurgeon and also the Head of R&D at Grow Fit. An expert on everything related to the keto diet, we had him answer some of our more frequently asked questions in a session we like to call “What’s Up, Doc?”.
Let’s delve right in!
FAQ 1: What are the benefits of a ketogenic diet?
Doc: It’s really important to understand that for different people there are different benefits. The ketogenic diet helps reverse some of the problems that arise from industrialized diets. If you look at some of our current diets today, you’ll see that it is very rich in starch, the protein and fiber have been stripped out of the food, and the fats that are being taken out and replaced are very unhealthy. The ketogenic diet is a way of addressing those problems in a very targeted, therapeutic manner. People suffering from lifestyle diseases like diabetes, PCOS, and insulin resistance can be benefited from this diet as it helps reverse the bad effects of such food on their bodies.
For others, there are cognitive benefits which include less brain fog, improved mental clarity, more energy and fewer hunger pangs. People always on the go can also find this diet useful as it helps control their food situation and keeps them from resorting to unhealthy food during travel or work.
You should really know why you are trying this diet out before you start it as the benefits are different for different people.
FAQ 2: What if I am really not looking to lose weight? Is the ketogenic diet useful for me?
Doc: Yes, there are other benefits apart from weight loss. In fact, the weight loss is secondary. When you put yourself into a state of nutritional ketosis, what you are doing is fixing some of the problems that have occurred due to things like insulin resistance or leptin resistance. The weight loss happens as a consequence of fixing the metabolism. The other benefits are mainly metabolic flexibility – the capacity for the body to adapt fuel oxidation to fuel availability. In simpler words, the ability of the body to use whatever fluid substrate in any situation.
For example, if you are a marathon runner, having the ability to burn fats better is very effective for increased stamina. If you are a bodybuilder, being more sensitive to the foods you give yourself post-workout to build muscle is good. To put it short, the benefits of a keto diet are mostly at the cellular level, with weight loss being one of the natural side-effects.
FAQ 3: Is it possible to maintain the keto diet while being vegetarian?
Doc: Yes, it is possible but it takes a good amount of planning. There is nothing wrong with vegetarian protein. In fact, it is actually a little better than non-vegetarian protein in a keto diet as vegetarian proteins are methionine-rich and leucine-rich. The protein isn’t the difficult part, it’s what comes with the protein in most vegetarian foods that have to be checked. For example, in beans, legumes etc, with every gram of protein you’re having, you’re also having 2-3 grams of carbohydrates. So to make sure you stay within your permissible carb intake, you have to instead eat a lot more dairy like paneer, ghee, and cheese. Your diet ends up becoming dairy-rich, but as long as you’re okay with that, you’re good to go.
For vegans, on the other hand, the best way to do a healthy well-balanced keto diet is to use isolated sources of protein like pea protein. Also, with a vegan keto diet, getting omega-3 fatty acids and excluding omega-6 fatty acids becomes challenging. It is still possible though but just takes a little bit of thought.
FAQ 4: Won’t eating so much fat increase my cholesterol?
Doc: The research surrounding cholesterol has been back and forth over the past few years. However, according to the latest research, cholesterol content in food is not really a risk factor for heart disease or any other disease. There are a good number of clinical studies done on people who are vegan as well as on people who are non-vegetarian – non-vegetarians eat a lot of cholesterol-rich foods like animal fats while vegans do not have any cholesterol in their food. And the studies show that vegans don’t live any longer than non-vegetarians. So, there is no useful data to suggest that low-cholesterol or cholesterol-free foods increase longevity or heart health.
Cholesterol is a type of lipid molecule that is biosynthesized by all animal cells. When it is packaged in a larger molecule called HDL (High-Density Lipoprotein a.k.a Good Cholesterol) in your bloodstream, it is very beneficial as higher HDL levels are associated with lowered risk of heart disease. Whereas, if it is packaged in smaller, denser LDL (Low-Density Lipoproteins a.k.a Bad Cholesterol) molecules, it can cause inflammation in blood vessels.
Instead of demonizing cholesterol, we should look at how we can reduce the body’s demand for cholesterol by reducing inflammation. A ketogenic diet is one which reduces insulin requirement and omega-6 in the diet leading to overall inflammation coming down. This results in total cholesterol levels coming down, HDL levels going up and LDL levels coming down. So, in this way, we get the beneficial effects on our lipid profiles even though we are on a high-fat diet.
If you have more questions regarding the keto diet, send them to editor@getgrowapp.com. Dr. Vinay will personally answer you!
Stay tuned for Keto FAQs: Part Two where the doc tackles some more tricky questions.
For effective results on a personalized weight loss diet plan, consult an expert at Grow Fit. Download the App and get started on a better lifestyle today.
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Our beloved dosas are delicious yes, but not the most ideal option for someone on a low-carb or keto diet. Here is a recipe by Meghana Gudivada, Founder of Astro Gem Veda, for an eggless keto flour dosa which can let you indulge in your cravings without worrying about ruining your health. Also, they are perfect for a vegetarian keto diet!
Add a pinch of salt and a pinch of asafoetida to the keto flour in a bowl
Add water little by little and whisk until a paste is formed. Wait for a minute as it might harden a little due to water absorption. Continue to add water little by little. Keep whisking till you get a batter-like consistency.
Rub a little ghee inside a pan and pour one ladleful of flour batter into it. Smooth it clockwise till you get a round shape.
Drizzle cheese over it (optional)
Wait until the dosa sides appear flaky and roasted. If necessary, flip the dosa. Take it out and place it onto a serving plate.
Do the same with the rest of the batter till you get 5 small dosas.
Enjoy your cheesy keto flour dosa with some coconut chutney!
Want to know more recipes using our Ultra Low Carb Keto Flour? Here’s one for some delicious Hariyali Paneer Rotis you can try making at home.
Our Ultra Low Carb Keto Flour is fortified with essential vitamins and is made from all-natural ingredients including almonds, flax, sesame, and psyllium. It is the most versatile keto-compliant flour in the market and can be used to make rotis and breads. One roti made from this flour has only 5g net carbs. It is also great for diabetics. Make the switch today!
You can also purchase it on Amazon:
Follow us on Instagram, Twitter, and Facebook. Head to our online store to order your Ultra Low Carb Keto Flour today.
]]>1. Chia seeds deliver a huge amount of nutrients with very few calories
Chia seeds are loaded with important nutrients which are beneficial to both the body and the brain. Consumed by health conscious people all around the world, 28g of these seeds (2 tablespoons) contains:
Along with this, they contain high amounts of calcium, zinc, potassium, Vitamin B2, Thiamine, and Niacin. That’s a lot of nutrition right there in a fistful of tiny seeds! They are also grown organically, are non-GMO and gluten-free.
2. They may help with weight loss
Chia seeds are 40% fiber, by weight. Because of their high percentage of fiber, chia seeds can absorb up to 10-12 times their weight in water, developing a gel-like consistency and expanding in your stomach. This boosts your satiety and slow absorption of food, automatically curbing your urge to consume more calories. Since an ounce of these seeds contains only 1g net carbs, it again helps in weight management. Combining chia seeds with a healthy lifestyle can increase its benefits for your body.
3. They are high in protein
Compared to may plant foods, these seeds are quite high in quality protein. Especially for people who eat little or no animal protein, they are an excellent protein source. They also contain a good balance of essential amino acids which our bodies can make use of in daily activities.
4. They can help you stay hydrated
Trade in those sports drinks for a chia seed drink if you are a marathon runner or an athlete. Since these seeds can soak up a lot of water, they might help athletes or endurance runners stay hydrated.
5. They can help build strong bones
These seeds are high in phosphorus and magnesium – two minerals that can help keep our bones healthy. One tablespoon of chia seeds contains 122 milligrams of phosphorus and 47 milligrams of magnesium—about 17% and 15% of your recommended daily intake, respectively. The calcium content is also impressive, 18% of RDA in a single ounce.
The best thing about these seeds is that they are incredibly easy to incorporate into your diet. You can add them to pretty much anything. Put them in smoothies or on top of a salad, or use them to make a chia seed pudding. Below are a few more ways to include chia seeds into your diet:
1. Add them to your fruit juices
2. Sprinkle them on your porridge or puddings
3. Add them to baked goods
4. Sprinkle them on top of yogurt, cereal, vegetable or rice dishes
5. As they have the ability to absorb water and fat, they can be used to thicken sauces or even used as an egg substitute in recipes.
Adding these seeds to dishes can hugely boost their nutritional value. Just remember not to eat too much at a time as due to their high fiber content, there might be a possibility of digestive side effects. 1.5 tablespoons of chia seeds twice per day is a safe dosage.
Would you like to try some recipes out yourself? Here is a basic recipe for chia seed pudding that is simple as well as a delicious, healthy snack!
To get started, try our high-quality premium raw chia seeds. All natural, non-processed and sourced ethically, you can have them on hand whenever you want to jazz up your salads, gravies, puddings, and smoothies. Just carry them around in your bag and your nutrition for the day is set!
You can get it on Amazon as well:
Follow us on Instagram, Twitter, and Facebook. Head to our online store to order your Premium Raw Chia Seeds today.
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A delicious mouth-watering recipe of almond torte cake covered with a layer of chocolate ganache. Best of all, it’s guilt and grain-free as it is made using our healthy almond flour!
Preheat oven to moderate 160 degrees C. Grease a deep 22cm or 9-inch round cake pan and line base and side with baking paper (you can also use 2 regular 9-inch pans to get 2 cakes).
Stir chocolate and butter in a small saucepan over low heat until smooth. Cool it for 10 minutes.
Beat egg yolks and sugar in a large bowl using an electric mixer until it becomes thick and creamy. Fold in the chocolate mixture and almond meal.
Beat the egg whites in a small bowl using the electric mixer till soft peaks start to form. Fold in the chocolate mixture in two batches. Pour the entire mixture into a pan.
Bake for 55 to 60 minutes. After that, let the cake stand for 15 minutes.
Remove cake from the pan and leave on a baking paper covered wire rack to cool.
Bring the cream to boil in a pan. Once you remove the pan from heat, immediately add all the chocolate and stir till smooth.
Pour over the cake so that it is uniformly covered. Refrigerate for at least 30 minutes before serving.
To get started, buy our 100% Natural Almond Flour today. Made with pure, premium almonds without the skin, the flour is low-carb, keto-friendly and great for weight loss. Packed with fiber, it keeps your cholesterol in check, promotes intestinal health and minimizes inflammation. As a bonus, fewer blood sugar spikes give you more sustained energy too!
You can also purchase it on Amazon below:
Follow us on Instagram, Twitter, and Facebook. Head to our online store to order your 100% Natural Almond Flour today.
]]>Firstly, when you are trying to control or prevent diabetes, it is important to remember that your nutritional needs are the same as everyone else’s. But you do need to watch some of your food choices – especially your carbohydrate intake. Secondly, the most important thing which can help you is to lose a little bit of weight. Even if you already have diabetes, it’s never too late to make a positive change. Losing 5 to 10% of your total weight can help you lower your blood pressure, blood sugar, and cholesterol levels along with having a profound effect on your mood, energy, and sense of well-being. To achieve that, you need to eat healthier and be more physically active.
WHAT IS A MAJOR RISK FOR DIABETES?
The answer is – belly fat. Being overweight or obese is the biggest risk factor for Type 2 Diabetes. More so, if the weight is concentrated around your abdomen. The reason is that belly fat surrounds most of the abdominal organs and liver and hence is closely linked to insulin resistance. Cutting back on sugary foods and drinks (like soda, energy and sports drinks, coffee drinks, doughnuts, muffins, and candy) can help you lose that weight around your belly and reduce your risk for diabetes.
WHAT ARE SOME OF THE MYTHS SURROUNDING A DIABETES DIET?
You don’t have to sacrifice your favorite foods just because you have diabetes. First, let us important to separate the myths from the facts.
Myth: You can never have carbs
Fact: Along with serving size, the type of carbs is the key. Whole grain carbs are safe as compared to starchy carbs as they are high in fiber and are digested slowly, keeping your blood sugar levels from spiking.
Myth: High protein diets are the way to go
Fact: Studies show that eating too much protein, especially animal protein, may actually cause insulin resistance. The key is o eat a balanced diet which incorporates carbohydrates, fats, and protein in healthy quantities.
Myth: Avoid sugar at all times
Fact: You don’t have to cut sugar out completely, just have it in limited amounts. Have your desserts, but make sure you keep a watch on the quantity.
Myth: You need to only eat special meals
Fact: Whether you have diabetes or not, healthy eating will be the same. Don’t waste effort on creating elaborate special meals.
Try to include more of the following into your eating routines:
And try to limit the following:
Like we said, living with diabetes doesn’t mean you give up your beloved chapatis and rotis just because they are high carb. All you have to do is give them a healthy twist. Use a different flour for making them and you can safely eat them stress-free. We know that the majority of the Indian population loves desi and homemade food, which is why below we have an option for you to indulge in!
Try our Ultra Low Carb Flour which is made from all-natural ingredients including almonds, flax, sesame, and psyllium. It contains high fiber with only 5g net carbs per roti and reduces blood sugar spikes. Perfect for someone wanting to prevent or control diabetes, but do it their way, with their favorite foods.
You can also get it on Amazon:
Follow us on Instagram, Twitter, and Facebook. Head to our online store to order your Ultra Low Carb Flour today.
]]>Dosas are different from Western pancakes in the fact that they are made from lentils and rice batter rather than wheat flour, which ups its nutritional value. It has long been considered a healthy dish due to its simple ingredients and the way it is made. Let us see below a few reasons why the dosa is a healthy option and so that we can further appreciate its delicate simplicity!
1. Low in Calories
Dosas are relatively low in calories. Extremely appetizing and light, they still are capable of satisfying your hunger. A healthy choice for people wanting to overcome obesity.
2. Easily Digestible
A dosa is a fermented pancake. As it is made out of a combination of black lentils and rice batter, it is very easy to assimilate and digest in your body.
3. Rich Source of Carbohydrates
Dosas are a healthy source of carbohydrates and give you the energy needed to carry out various body functions. It is the best choice for people on a weight-loss diet.
4. High Protein
The dosa is moderately high in proteins which are essential body nutrients required to make your muscles and bones stronger. They help you build muscle and slim down, especially when you are on a reduced-calorie diet.
5. Rich in Minerals
Dosa contains several minerals like iron and calcium. Iron helps in making hemoglobin and myoglobin, which carry oxygen to your cells while calcium helps to maintain healthy bones.
6. Provides Vitamins
Dosa is a source of vitamin C, which is an essential nutrient which is required by the body for development and maintenance of blood vessels, cartilage and scar tissues.
7. Low in Fat
Foods high in saturated fat can increase the risk of heart disease. By comparison, dosas are low in saturated fat and healthy for your body.
8. Fermented
The fermenting process of making the dosa increases the bioavailability of nutrients like folic acid, riboflavin, niacin, thiamine, biotin and Vitamin K as well as some antibiotic & anti-carcinogenic substances. They replenish the microflora of the digestive tract.
9. Contain Beneficial Bacteria
The lactic acid bacteria present in fermented foods like the dosa not only aid in digestion but also help alter the pH balance in the intestines, which is associated with long life and good health. They also create omega-3 fatty acids which are essential for the immune system. Improved digestion can lead to a variety of benefits including regular bowel movement, healthy hair and skin, loss of excess weight and stable blood pressure controls.
10. Delicious
The dosa is crisp, tasty, is served fresh and tastes amazing with chutneys like tomato, onion, coconut or dals like sambar. You can even have it with pickles. It also is very easy to make with minimal effort.
Want some ideas to make your own? Try this recipe to make Quinoa Dosa with Tomato Chutney.
WHAT IF I AM ON A CARB-CONTROLLED DIET?
Due to their carbohydrate content, these delicious South Indian crepes tend to be less than ideal for those who are suffering from diabetes or conditions that require them to keep a strict check on their blood sugar levels. But no fear, there are variants you can turn to which lets you enjoy these treats without spiking your blood sugar levels!
Try the Bamboo Seed Dosa Mix, made with protein-rich bamboo seeds and arrowroot. It contains isolated pea protein and split black gram, for added vegetarian protein and is also fortified with curcumin, which has potent anti-inflammatory properties. This dosa mix is excellent for diabetics as it slowly releases carbs over a period of time, and does not spike blood sugar levels. It is also stellar for weight-management. Try it!
Follow us on Instagram, Twitter, and Facebook. Head to our online store to order your Bamboo Seed Dosa Mix today.
]]>Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:
Omega-3 essential fatty acids: These are the good fats that have been shown to have a beneficial effect on heart and inflammation in the body.
Lignans: These have both plant estrogen and antioxidant qualities. Flaxseed contains 800 times more lignans than other plant foods.
Fiber: Flaxseeds contains both the soluble and insoluble types of fibers which have numerous health benefits. These tiny, brown seeds pack quite the powerful nutrition punch!
Here are 25 research proven benefits on why should you include flaxseeds in your daily diet:
1. Helps in weight loss: As per a study published in the Journal of Nutrition, it is proven that high fiber present in the seed helps in reducing obesity as it helps in giving satiety.
2. Helps in colon detoxification: Flaxseeds have high mucilage content which is a gel-forming type of soluble fiber. It has proven benefits in maintaining intestinal health.
3. Helps you get healthy skin and hair: Flaxseed benefits the skin and hair by providing essential ALA fats which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema.
4. Helps lower cholesterol: The soluble fiber present in the flaxseed binds with the excess cholesterol and bile in the digestive tract and gets excreted out of the system, thus reducing cholesterol levels.
5. Helps lower triglyceride levels: It was observed in a research trial that after 12 weeks of flaxseeds supplementation, a decrease in serum triglycerides levels and inflammatory markers was seen.
6. Reduces blood pressure: Several research studies have shown that the ALA, lignans and fibre present in the flaxseed brings down blood pressure in the body.
7. Delays the onset of diabetes: Flaxseed is by far the richest source of the dietary lignans (i.e. secoisolariciresinol diglucoside) which has been shown to delay the development of Type 2 diabetes mellitus
8. High in antioxidants: Lignans are polyphenols naturally present in flaxseeds. They are known to have antioxidant benefits of anti-aging, hormone balance and cellular health.
9. Helps in celiac disease: Flaxseeds are gluten-free. Also, they have anti-inflammatory effects which bring down the inflammation caused by celiac disease.
10. Reduces hot flashes: It is beneficial for post-menopausal women because the lignan present in flaxseeds can be used as an alternative to hormone replacement therapy as lignans have proven to have estrogenic properties.
11. Decreases skin sensitivity: Flaxseed oil supplementation has shown significant reductions in skin sensitivity issues by decreasing roughness and improving skin hydration.
12. Reduces breast cancer risk: Flaxseeds demonstrates antiproliferative effects in breast tissue of women who are at risk of breast cancer and may protect against primary breast cancer.
13. Helps with cold and flu: The lignans which are found in flaxseeds have anti-viral and antibacterial properties.
14. Helps prevent fungal infections: The lignan polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body which are responsible for causing fungal infections.
15. Reduces gut inflammation: The ALA present in flaxseeds has proven helpful in protecting the lining of the digestive tract and maintaining GI health. It has been shown to be beneficial for people suffering from Crohn’s disease or other digestive ailments by reducing inflammation.
16. Helps in urinary tract infections: The lignans present in flaxseeds contains a chemical compound which is known for its ability to alleviate lower urinary tract infection symptoms.
17. Helps in Carpel Tunnel Syndrome: Carpal tunnel syndrome is known as the most common entrapment neuropathy. Conservative treatments, many a time, cannot reduce the symptomatic severity satisfactorily. It was seen in a study that flaxseed oil supplementation improved the severity of symptoms and functional status of people suffering from mild-moderate Carpal tunnel syndrome.
18. Reduces the risk of endometrial and ovarian cancer: As flaxseed is the richest vegetable source of omega-3 fatty acids, the supplementation of flaxseeds results in a significant reduction in the severity and risk of ovarian cancer.
19. Reduces risk of prostate cancer in men: It has been seen that flaxseed supplementation reduces prostate cancer proliferation rates in men. Findings suggest that flaxseed is associated with biological alterations that may be protective for prostate cancer.
20. Improves the outcome of ADHD patients: In a study, it was seen that on flaxseed consumption, there was a significant improvement in the symptoms of ADHD reflected by a reduction in total hyperactivity scores of ADHD children derived from ADHD rating scale.
21. Helps in preventing colon tumor: Dietary flaxseed meal containing high levels of omega-3 fatty acids and lignan is effective in preventing colon tumor development.
22. Reduces C – reactive protein (CRP): Flaxseeds helps in reducing CRP, which is an inflammatory marker. It was seen in a study that flaxseeds supplementation reduced CRP levels in diabetics who are known to have high inflammation.
23. Helps in wound healing: It has been seen that flaxseed oil is beneficial in wound healing and tissue regeneration.
24. Helps in reducing arterial plaque: Arterial plaque is known to cause stenosis and ultimately a myocardial infarction. It is seen that inclusion of flax seeds in the diet accelerates the regression of atherosclerotic plaques.
25. Can improve sperm quality and improve fertility in men: Lipids are the main structural/functional components of the sperm. It has been seen in animal studies that flaxseeds supplementation improves sperm quality by modifying the sperm lipid composition.
Flaxseed is worth incorporating into your diet as it can uplift your health in a variety of ways like discussed above. Have it as a snack, sprinkle the seeds on your morning granola, have it in a smoothie or simply have a spoonful of flaxseed oil every day!
Start with our Flax Almond Crackers. They’re crunchy and filled with the goodness of flaxseed, almond meal, and cheddar cheese. Delicious and the perfect snack to keep you satisfied. On the plus, it’s great for a keto diet too!
Follow us on Instagram, Twitter, and Facebook. Head to our online store to order your Flax Almond Cracker today.
]]>WHAT IS MCT OIL?
MCT is an abbreviation of the oil’s chemical structure – medium chain triglycerides, also called medium chain fatty acids. They’re medium as they have only 6-10 carbon atoms. The oil is made from pure MCTs extracted from whole foods, specifically coconuts and palm oil. There are 4 different types of MCTs –
– Caproic Acid (6 carbons)
– Caprylic Acid (8 carbons)
– Capric Acid (10 carbons)
– Lauric Acid (12 carbons)
HOW IS IT DIFFERENT FROM COCONUT OIL?
The major difference between coconut oil and MCT oil is their MCT content. Coconut oil contains 55% MCTs while MCT oil contains 100% MCTs.
MEDIUM CHAIN FATTY ACIDS VS LONG CHAIN FATTY ACIDS:
Most commercially available oils such as soya, sunflower or canola are long-chain triglyceride oils (LCTs), which have 13 carbons or more. These circulate in your body and accumulate as fat in your cell and artery walls. Due to their size, they require pancreatic enzymes to be broken down and taken to the liver, where they get oxidized and become finally available as energy for the body. Compared to LCT oils, MCT oils are easily digestible, quickly absorbed by the body and metabolized into energy (in the form of ketones) in the liver. They do not require any enzymes to be broken down and are transported directly to the liver, making them the most efficient saturated fats in terms of energy production.
WHY IS MCT OIL GOOD FOR A KETO DIET?
Healthy fats can release ketones (energy molecules) in your body. When the body uses ketones from fat instead of glucose from carbs as energy, it enters into a state of ketosis. MCT oil is the power factor which releases ketones and makes them readily available for your body. As a result, your body can easily achieve ketosis and stay in that state.
HEALTH BENEFITS OF MCT OIL:
1. Helps weight loss
MCT is a form of healthy fat and hence keeps you fuller for longer, helping you avoid that pesky urge to snack. As it gets rapidly used up by your body as energy, it does not get deposited in your fat cells thereby lowering the risk of weight gain. Due to the release of ketones during the fat-burning process, MCT also gives you a metabolic boost and raises your energy, helping you exercise more and keep fit.
2. Heart-healthy
As MCT oil suppresses fat deposition, enhances metabolism and improves insulin sensitivity, it helps prevent many lifestyle diseases. It also may help prevent a combination of factors such as unhealthy levels of blood pressure, blood sugar, and cholesterol that increases the risk for diabetes and heart disease.
3. Gut-healthy
MCTs are natural antibiotics and can kill certain types of harmful bacteria without affecting the beneficial bacteria. This leads to a better gut environment with an improved defense against harmful bacteria, fungi, and parasites. MCT also helps the gut by increasing absorbability of nutrients.
4. Improves memory
As our brain is made up majorly of fatty acids, we get more energy and have a clearer cognitive function when we supply our bodies with MCT oil. Ketones are able to pass through the blood-brain barrier and serve as fuel for the central nervous system, making MCTs a direct supporter of our brain health. People suffering from Alzheimer’s Disease have shown improvement when given MCT oil in their diet.
5. Easy to take
A typical dosage of MCT oil is 1 tbsp daily. It can be added to salads and smoothies or taken as supplements. Also great to be mixed with protein pre- and post-workout shakes as it is guaranteed to improve both training intensity and recovery.
HOW CAN I USE MCT OIL?
MCT oil can be used for cooking, ONLY when you are cooking at low temperatures or making raw snacks. Because it has a low smoking point, it should never be heated to temperatures above 150-160°C, the oil will oxidize and get broken down. You can alternatively use it to –
– Add it to smoothies and shakes
– Mix it with cacao powder while making a chocolate sauce
– Use it as a salad dressing
– Add it to dips (for vegetables, chips etc)
– Replace olive oil with it while making pesto
– Add it while making bulletproof coffee (check out our Keto Bulletproof Coffee Recipe here!)
Whether you are a child or an adult, a housewife or an athlete, this oil is a healthy choice for anyone and everyone. It is a source of pure, healthy fat which you can safely incorporate into your diet. As a major plus, it is also beneficial for a keto diet!
So start improving your nutrition today by adding MCT oil to your daily routine. Confused about product choices? Try our premium-grade Pure MCT Oil which is
– 100% naturally sourced from premium coconuts
– Has zero palm content
– Rapidly absorbed
– Rich in essential fats
– Ideal for a keto or LCHF diet
– Flavorless and odorless
Follow us on Instagram, Twitter and Facebook. Head to our online store to order your Pure MCT Oil today!
]]>Of course, that is understandable. It is only natural to want to be good at what you do – but not at the cost of your health!
Given a chance, every single person would want to be fit and live a healthy life. The key to this is one major thing – the type of nutrition you are getting. If you are busy, there may be cases where you have to skip a meal or grab a quick burger from that fast food joint. Once or twice is fine, but always? That will play havoc with your health. Here’s where the option of a smoothie comes in – something which you can sip on the go and which is filled with the nutrition so that you don’t have to pollute your insides with junk food!
Let’s see some benefits of what a good smoothie can do for you:
1. BURNS FAT
Smoothies which are low carb and contain a mix of healthy fats, fiber, and protein can promote fat loss. Those with berries offer an extra advantage, as the flavonoids in berries help fight weight gain.
2. HYDRATES
Can’t stomach 6-8 glasses of water a day? A smoothie which is nut milk or water-based will do half the job with just one serving. A lot more hydrating than your daily dose of coffee!
3. REDUCES YOUR CRAVINGS
Having a protein-rich low-carb smoothie in the morning can help keep your appetite in check and cut those pesky hunger pangs for hours.
4. ANTIOXIDANT-RICH
Smoothies containing chia seeds and berries are filled with antioxidants which can help prevent heart conditions, cancer, and other diseases. Plus, chia seeds also boost your metabolism!
5. BETTER DIGESTION
As smoothies are fluids, they allow the body to digest them easily and absorb nutrients faster.
6. BALANCES HORMONES
One of the lesser benefits of drinking healthy smoothies includes the ability to balance out your hormones with the right ingredients – and this is great news if you’re female! The healthy fats like MCT oil in smoothies helps to do this effectively.
To sum up the benefits, a smoothie can give your body a total detox by optimizing digestion and boosting your immunity, giving you improved sleep and higher energy.
Smoothies which are low-carb can also be great for people who are on a keto diet or who need to be on a low-carb diet due to certain medical conditions like diabetes or PCOS. It eliminates the bother of carefully calculating what you eat and still gives you the nutrition of a full, healthy meal. Does this convince you of how beneficial a smoothie can be?
If you are looking to effectively burn fat and get the best nutrition at the same time, try our Ultra Low Carb Meal Replacement Smoothie. Formulated with extensive R&D and having very few carbs, this smoothie:
– Is freeze-dried to give it a longer shelf-life
– Contains bits of real fruit/dark chocolate/almonds to enhance the taste, making it all the more delicious
– Contains white bean kidney extract to reduce carb cravings and stabilize blood sugar
– Contains healthy fats like MCT oil and fresh cream which both enhance the taste and are good for a keto diet
– Is rich in anti-oxidants like green tea
– Is multi-use – can also be used to make desserts such as ice-creams, cake bases, and slushies.
– Available in 4 exciting flavors – Strawberry, Kesar-Badam, Mocha, and Vanilla!
Follow us on Instagram, Twitter and Facebook. Head to our online store to order your Ultra Low Carb Meal Replacement Smoothie today!
]]>Now we know what you’re thinking — What is this keto term? How on earth does eating more fat help you lose fat?! We get that a lot. There’s a whole lot of science behind this, but we’ll spare you too much of the technical stuff (if you’d like to read all the science though, you can check it out here!)
As most of us would remember learning in elementary school, the body can use Carbohydrates, Proteins, and Fats for energy. Our body prefers to use the carbs & sugars (sugars are really sweet-tasting carbs) whenever they are there available, as they release energy more easily and quickly. That’s why whenever we would feel tired, ill, or faint, we were pumped with glucose or given something sweet.
But do you remember that other source of energy we learned about? Fats? That’s right, For all the negativity that the word “fat” receives, it is actually a vital nutrient and a great source of fuel for the body. So then why has it been demonized the way it has?
The true picture is one not many of us have ever been taught. While carbs & fats are both excellent sources of energy, carbohydrates tend to spike our blood sugar levels. Sudden spikes and crashes in blood sugar cause the notorious “food coma” that we experience post our favorite biryanis, and even moodiness & cravings. Repeated blood sugar spikes and crashes, day in and day out cause our bodies to become insulin-resistant, and eventually diabetic.
Fat, on the other hand, is cleaner burning and does not stress the body’s hormonal systems. Actually burning fat, however, needs a little work. The human body is conditioned to burn carbohydrates first. In a diet that has both carbs & fats, that often means that the carbs get used for energy, and the fat simply stored in the body.
But what if we could train our bodies to burn fat, instead of carbohydrates?
Well, that’s exactly what the Grow Fit Lean Machine Keto diet does. Dropping your carbohydrate intake to minimal levels, and increasing your intake of healthy fats forces the body to go into a process called ketosis. Contrary to what people believe, ketosis is not an induced process. It is pretty natural for the body to go through this phase when the food intake is low. During this state, ketos are produced by the liver by breaking down the fat deposits. To be more precise, the body derives its energy from the fat cells and trains itself henceforth to start burning fat for fuel.
The result: Rapid, healthy fat loss. Bonus? You actually have higher energy levels, you feel less hunger/cravings, your blood sugar levels are steadier, and even your cholesterol levels stabilize!
You may say, “That doesn’t sound right. Eating fats not only helps me lose weight but lose it rapidly?! What’s the catch?”
No catch, we promise. As long as you consciously keep your carbohydrate intake really low, and you consume healthy fats (the healthy part is key!), you will lose weight, and in a healthy manner.
Got more questions about Grow Fit’s Lean Machine Keto diet? Leave us a comment below, and we’ll be sure to answer them for you.
Follow us on Instagram, Twitter and Facebook. Head to our online store to book your Lean Machine Keto diet subscription today!
]]>1. TAKE THE STAIRS
Elevator on the right and steps on the left? Want to take the easy way out? Don’t! Always push yourself to take the stairs. You can sacrifice a bit of discomfort for your long-term health right. Taking the stairs ensures that you give your lower body a workout and helps regulate the blood flow in your legs.
2. DRINK PLENTY OF WATER AND WALK TO THE WATER COOLER OR COFFEE MACHINE
Keep a constant check on the amount of water you drink. While drinking too much is not good, drinking too less also causes your muscles to get dehydrated. You can download an app on your phone to monitor/remind you of your water intake. But whenever you feel thirsty or need coffee, get up and walk to the water cooler or coffee machine. Not only does this exercise your body but it also gives you the opportunity for a tiny work break!
3. ON A LONG CALL? WALK AROUND.
We all know when we start a work call with “Hello, yes we need to talk about…..”, the call goes on for an hour. Although it might be an important work call, try walking around (without disturbing your other colleagues) while talking. This will give your legs a workout and also might give you a spontaneous and amazing idea to discuss!
4. NEED TO DISCUSS SOMETHING WITH A COLLEAGUE? INSTEAD OF DROPPING AN EMAIL OR CALLING THEM ON THE PHONE, WALK TO THEIR DESK
You’ll get the exercise you need and also the added bonus of hanging out by their desk and chatting for a few minutes. Never underestimate the power of short breaks where you can get up off your seat!
5. GOT A MINUTE? DO A WALL SIT
Like demonstrated above, whenever you have some time or just feel stiff, try doing a series of wall sits and hold each for a few seconds. This will stretch your muscles and leave you feeling refreshed. You can do it anywhere, even in office clothes… even in the washroom!
6. SET REMINDERS TO STRETCH YOUR LEGS AND WALK AROUND
Since we are all glued to our phones every day, for work and for personal reasons, it would be a good idea to set reminders on your phone for short walks. This way, you can set a routine and you don’t have to go through the extra effort of remembering when to stretch your legs during those busy work days.
Follow the above tips and you can be well on your way to developing a healthier working lifestyle! For more ways on how to stay healthy with the right fitness, follow Dumbbells and Drama’s blog.
For the right fitness, eating the right food is also most important. Check out Grow Fit’s packaged food collection – our food are all low-carb, packed with nutrients and delicious!
Location credits: WeWork Galaxy, Bangalore.
]]>It is important to remember that not just any chocolate will do. Especially not the milk and sugar loaded products you get on store shelves. To experience its true benefits, you will need to reach for the ones which have 70% or higher levels of cacao.
WHAT MAKES IT SO HEALTHY?
(so much that it has now been classified as a ‘Superfood’?)
Dark chocolate is loaded with organic compounds that are biologically active and serve as antioxidants – polyphenols, catechins and flavonols. Studies have shown that it contains more antioxidant activity even when tested and compared to fruits like blueberries and Acai berries.
HEALTH BENEFITS:
LOWERS BLOOD PRESSURE, RISK OF STROKE AND HEART ATTACK
The flavonols and magnesium in dark chocolate can improve vascular function and help lower blood pressure. Similarly, they can also improve the cardiovascular system by keeping the blood vessels open and regulating the heart rate, reducing the risk of heart diseases.
HELPS TYPE 2 DIABETES SUFFERERS
Cacao increases sensitivity to insulin and helps lower blood sugar levels. As a result, dark chocolate can reduce one’s risk of developing Type 2 Diabetes, if taken in moderation.
PROTECTS SKIN AGAINST SUN
If you’re planning on hitting the beach, might be worth loading up on dark chocolate in the weeks prior. The reason is that it has bioactive compounds i.e. flavonols, can improve blood flow to the skin, protect against sun-induced damage and increase skin density and hydration.
HELPS PREVENT ASTHMA ATTACKS
Dark chocolate contains three natural ingredients – theobromine, theophylline and caffeine. These work together when ingested and help open constricted bronchial passages and stop bronchospasms. These components also help dark chocolate to act as a cough suppressant.
IMPROVES BRAIN FUNCTION
You may be skeptical but dark chocolate has been shown to increase blood flow to the brain, decrease inflammation and provide important minerals which help prevent the onset of Alzheimer’s disease and dementia.
IMPROVES YOUR MOOD
Eating dark chocolate raises serotonin levels in your brain, which can improve your mood, enhance sleep and reduce any painful sensation in your body. A literal ‘keep calm and eat dark chocolate’ situation!
Now, although there is considerable proof that cacao has various health benefits but this doesn’t mean you indulge to your heart’s content. You need to choose only chocolate which is organic containing 70% or higher cacao content and consume in moderation. Always remember, more is not better!
If you are on a keto diet or a low-carb diet, we have a few delicious options you can try!
Almond Keto Dark Chocolate Bar
Made with healthy coconut cream, almonds, and dark chocolate is the perfect low-carb snack, with the goodness of cacao. Click on the picture above to buy.
You can even enjoy a delectable breakfast with our nutrition-packed breakfast bar, made from a mix of peanuts, healthy seeds and dark chocolate. Click on the picture above to buy.
Happy, healthy snacking!
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Baked goodies can be delicious and healthy at the same time. Completely egg-less and made with no baking powder, white sugar or soda, these gluten-free date and walnut squares recipe by Ovenderful are the perfect healthy dessert! Psstt….They’re also made with Grow Fit’s Low-Carb Gluten-Free Flour!
Mix the dates and walnuts into the flour and coat them well.
Add the coconut sugar to this mix, using a whisk.
Add the butter or ghee.
Finally, add honey to bring the dough together.
Press it into a baking tin that is greased and lined with baking paper.
Bake for 15 minutes in a prebaked oven at 175 degrees C.
Open it, slice it into squares while it is still soft and then put it back into the oven for another 10 minutes of baking.
Cool and remove the slices.
This recipe is from Ovenderful Healthy Baking. Get the Grow Fit Low-Carb Gluten-Free Flour here. Also, do check out another mouth-watering baked goodie recipe for Blueberry Buttermilk Muffins here.
This rule, when applied to food is more an approach to “healthy eating” rather than “dieting”. Getting on a restrictive diet may help you lose weight fast, but you risk putting it on again as soon as you go back to eating normally. Following the 80/20 rule, which involves a more permanent dietary and lifestyle change, can prevent this from happening.
HOW IT WORKS
Very simply, the 80/20 rule goes that you eat healthy foods 80 percent of the time, which allows you to dig into your favorite treats the rest 20 percent. This way of eating helps you stick to a healthy meal plan and implement long-term dietary changes.
BEING EIGHT-PART HEALTHY
Eating healthy involves eating whole, minimally processed foods like fruit, vegetables, lean protein and whole unprocessed grains. Don’t forget to also include plenty of water. However, you still stand a chance of eating too many calories while still eating nutritious foods so make sure to avoid eating at times you don’t feel hungry.
BEING TWO-PART INDULGENT –
To make it easy for you, follow the 80 percent part on weekdays and limit the 20 percent part on weekends, where you can schedule your treats. Much like a reward for getting through the week and also, something to look forward too.
Do remember though that just because you are allowed to indulge does not mean you go all out unhealthy. Continue to watch your portion sizes and ensure you’re not eating anything which has too much sugar or fat. You may be surprised but after a week of eating healthy, you might not even feel the urge to splurge. Just in case you end up tucking into some junk food during the week, you can make up for it during the weekend. Planning is the key!
PLENTY OF RELAXATION AND EXERCISE –
Healthy eating does not mean you can automatically neglect your fitness. Try getting in some moderate exercise every day, like walking or running. Add a few strength-training exercises to build muscle and make sure that you’re burning fat, not muscle as you lose weight. Relax at the end of the day and get at least 8 hours of sleep.
APPLY THE RULE TO LIFE –
You can even extend the rule to beyond your eating habits. For example, exercise. You can schedule training sessions 80 percent of the week while having your off days on the rest 20 percent. Just make sure not to schedule your cheat days and rest days together. You can also apply it to spending. Like investing 20 percent of your earnings every month in something worthwhile – whether it’s saving up for a future trip or for a financial plan.
The possibilities are endless with this rule.
A FINAL WORD
It is quite demotivating to think that you have to lose your favorite foods in order to be healthy. This eating philosophy helps develop a long-term realistic approach to health. We’ve got a few yummy recipes below that you can start to follow for your weekday meals:
Monday: Mushroom Cheese Omelette
Tuesday: Ultra Low Carb Hariyali Rotis
Wednesday: Slow Carb Khichdi (There’s a keto-friendly version too)
Thursday: Seitan Glass Noodles
Friday: Quinoa Dosa with Tomato Chutney
Saturday and Sunday: Go have fun!
Also, try our Stay Fit Meal Program which offers delicious, healthy meals having a balanced ratio of protein, carbs, and fat. Ideal for athletes, the physically active and people who just want to keep healthy, this program can also help you follow the 80/20 rule!
Subscribe here.
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Who doesn’t love pancakes for breakfast? In fact, any time of the day? Well, the good news is that we have a healthy recipe for you to indulge in….guilt-free!
Beat the eggs in a bowl.
In a separate bowl, mix and sift the flour, baking powder and salt twice.
Whisk all the ingredients together in a deep bowl till it is a smooth batter with no lumps. Do not overmix.
Leave it to rest for 20 to 30 minutes.
Heat a non-stick tava (griddle) and pour 1 ladle of batter on to the pan. Do not spread the batter (it will spread on its own)
Heat on medium heat for 2 minutes till bubbles form on the top and the base is golden brown. Then flip it over and cook on low heat for 2 more minutes till that side is also golden brown
Serve with honey/ maple syrup/ chocolate syrup/ ice cream or fruit.
Note: You can try substituting milk with buttermilk too, for lighter, tender pancakes.
Also, get our Ancient Grain Low Carb Atta here. Make the switch today and live a whole lot healthier!
ONIONS
Surprised? Don’t be! Onions actually provide cooling properties to your body. Eating them raw is not advisable of course, but you can mix them with lemon and salt and add it to salads. Also, feel free to liberally blend them in your curries and raitas. An added bonus – including onions in your daily diet can help protect you from sunstroke during summer.
PURPLE CARROTS
Carrots are good for you, yes, but purple carrots are even better! Especially during the summer. Not only do they contain all the phytochemicals present in orange carrots but they also have anthocyanins which are great anti-oxidants. Great anti-aging properties too!
SWEET POTATO
Sweet potatoes may sound fatty, but they are a great source of dietary fiber and have a surprisingly low-calorie count. An ideal summer diet food for losing that stubborn weight around your tummy. They also play a role in reducing your blood sugar and prevent insulin spikes.
CANTALOUPE
Commonly called musk-melon in India, this naturally sweet fruit has a high water content and is a healthy alternative to high-calorie desserts like ice creams and cakes. Chill it in a fridge for a few hours and scoop out the tasty goodness!
CURDS
Curds are filled to the brim with probiotics (which greatly aid in your digestion) and also give a coolant effect to your body. You can have it as spicy buttermilk or sweet lassi. Try chopping up fruits and adding it to curd for a breezy mid-morning snack to beat that summer sun.
BANANAS
Having a banana when you’re hungry is convenient, easy and low-cal. Bananas are a great source of potassium which can be lost in sweat and add moisture to your intestine, eliminating heat and expelling toxins.
TURKEY
If you want a slimmer look this summer, swap your full-fat meats for a lighter, leaner option – turkey! You can have it cold or grilled, in sandwiches or salads. Just make sure to check that the label says ’90-percent lean’.
BLACKBERRIES
Blackberries are sweet, juicy and packed with fiber and phytochemicals, including anthocyanins and flavonoids which help speed up stool and toxins through your digestive systems. Thanks to a high water and fiber content, a cup of blackberries has only 62 calories, making the ideal summer diet food.
TURNIP
Swap your mashed potatoes for mashed turnip this summer. At only 34 calories and 8g of carbohydrates per cup, turnips are a nutrient-dense, high vitamin C and low-calorie alternative to potatoes. They are also great diet foods as they can help you shed belly fat!
Summer is a time which most Indians dread but with certain changes to your lifestyle and diet, you can definitely stay cool, stay fit and have fun while you’re at it.
We also have a collection of meal replacement smoothies, for those days where the heat kills your appetite and you’re looking for a quick and cool fix. Browse the collection here at our online store!
]]>Now while there is no doubt that millets do hold various nutritional benefits, it is important that we make a fully informed decision before including them in our diet. Let us discuss what exactly are the pros and cons of eating millets. To eat is a necessity, to eat intelligently is an art. It is always better to know every last thing of the foods that go into your body, right?
What are millets?
Millets are coarse grains which contain high reserves of protein, vitamins, minerals, and fiber. The different types in India include your chena (proso millet), sanwa (barnyard millet), ragi (finger millet), korra (foxtail millet), sama (little millet), arke (kodo millet), bajra (pearl millet) and jowar (sorghum). It has been long tagged the ‘poor man’s food’ in India, but of late has been enjoying a rising popularity among the GenNext health-conscious individuals.
HEALTH BENEFITS OF A MILLET DIET
Millets are rich in nutrients such as phosphorus, magnesium, copper, and manganese, leading to several health benefits such as –
Promotes heart health: If you want to protect your heart, these are one of the best possible foods to add to your diet as they are a great source of magnesium. Magnesium is an important mineral for reducing blood pressure and the risk of heart attack and stroke, especially in people who suffer from atherosclerosis or diabetic heart disease. Millets are also rich in potassium which acts as a vasodilator and further keeps your blood pressure low. They optimize your circulatory system leading to a good cardiovascular health.
Prevents asthma: Studies have shown that the magnesium in millets can reduce the severity of asthma and reduce the frequency of migraine attacks. Millets do not share the same components as wheat, which is a common allergen associated with asthma and wheezing attacks. Hence, they do not have the negative effect.
Helps digestion: As it is chock-full of fibers, millets can promote healthy digestion by eliminating problems like excess gas, bloating, constipation and cramping. Regular digestion will help reduce chances of gastrointestinal conditions like gastric ulcers and colon cancer, and can also optimize liver, kidney and immune system health.
Controls cholesterol: There are two types of cholesterol – the dangerous LDL cholesterol and the good HDL cholesterol. The dietary fiber in millets can eliminate LDL cholesterol and promote the healthy effects of HDL cholesterol thereby regulate the cholesterol levels in your body.
Prevents diabetes and breast cancer: Magnesium is an important mineral for increasing efficiency of glucose and insulin receptors in the body. Due to its high levels of magnesium, millets can reduce the chances of Type 2 diabetes. Recent studies have also shown that fiber (which millets are rich in) is one of the best ways to prevent the onset of breast cancer in women.
Gives your body a detox: Millets contain many antioxidants like curcumin, ellagic acid, quercetin and other beneficial catechins which help cleaning up toxins from your body and to neutralize enzymatic activity in your organs.
DOWNSIDES OF A MILLET DIET
Millets do not contain gluten but contain small amounts of goitrogen – substances that interfere with thyroid activity and may lead to goiter if consumed in large amounts. Therefore, people suffering from thyroid issues may need to limit their millets consumption. Overall, it is never good to overeat a particular food so it is better to eat millets in moderation, combining it with other healthy foods like fruits, vegetables, and lean protein.
Here are a few tips on how you can include millet in your diet –
Make a breakfast porridge with cooked millet along with cut fruits and nuts
Add it to a warm salad
Add it to your favorite chopped vegetables and make a stir-fry
Substitute it for rice or potatoes
Add ground millet to muffin and bread recipes
Try making chapatis/rotis using millet flour
Millets are a delicious way to start or end your day. Armed with the knowledge we have given you above, go ahead and make your own millet-inspired recipes!
]]>What many women do not know, however, is that PCOS can be managed just by making certain changes to your diet and lifestyle. A proper diet is the best medicine for PCOS, and in this case, your grocery store can be your pharmacy! Eating a good assortment of fruits, vegetables, and protein every day will ensure your body gets enough vitamins, minerals and other important components that you need to nourish your cells, balance your hormones and boost your energy.
Let’s look a few lifestyle changes below which can help you control your PCOS and beat it at its own game.
REDUCE YOUR CARB INTAKE
As insulin is the hormone that controls carbohydrate and fat metabolism, a common belief among PCOS women is that they should eliminate carbs entirely from their diet. However, your body does need some carbs for the muscles to burn body fat. Up to 100-140g per day of carbohydrate intake depending on your age and activity can support fat loss. Stick to having 20-30g each during breakfast and lunch, while consuming more protein and vegetables for dinner. It would help to avoid rice and heavy pasta-based meals as much as you can.
SKIP WHITE FLOURS AND SUGAR
If you ask what foods you should avoid if you have PCOS, then it would most definitely be sugary foods like juices, sodas, milk coffees, and smoothies. Also, anything made with refined carbohydrate including white bread, snack foods, and pizza! The number one reason is that these foods send your glucose and insulin levels sky high and so is best avoided.
MORE PROTEIN, PLEASE!
An important component of a PCOS-specific diet is protein-rich foods like lean meat, chicken, fish, and dairy. Especially fish such as salmon and tuna are a great source of anti-inflammatory and healthy Omega-3 Fatty acids DHA and EPA. Ensure you try and eat only wild-caught fish to reduce the risk of consuming parasites and pesticides. An egg on wholegrain toast or cheese and wholegrain crackers can do well as a snack.
RAINBOWS ON YOUR PLATE
Vegetables are powerhouses of vitamins, minerals, fiber and bioactive phytocompounds that maintain glucose regulation, reduce meta-inflammation and oxidative stress, thereby lowering risk of cardiovascular diseases. A good guideline to follow is to try and add more colour to your plate. From greens like broccoli, spinach, and fenugreek, to orange pumpkins and carrot, yellow bell peppers, red tomatoes and beetroot, and purple cabbages and eggplant.
EAT GOOD FATS
Reducing carbs means increasing the amount of fat you eat to ensure you stay energised. But hold on, only slightly, and only the fats considered the right type. You need to get the right mix of fats that help your cells become more sensitive to insulin. A healthy PCOS diet should have 3-4 servings of fat each day. This can be in the form of olive oil, ghee, nuts & seeds, and fresh fish at least 3-4 times a week.
EAT ON TIME
Most importantly, managing PCOS absolutely demands that you stick to your regular meal times. Any disruption (eating too often or eating less) can cause weight gain or an inability to lose weight. Therefore, women having PCOS should ideally leave at least 2-3 hours between eating times.
AVOCADOS ARE YOUR FRIEND
Avocados are usually overlooked due to their high concentration of saturated fats, but ladies, this fruit is a nutritional superfood, packed with vitamins, minerals and healthy fatty acids that regulate endocrine and immune system function and make your skin glow! Adding an avocado a day to an already well-balanced diet can do wonders to control PCOS.
STAY ACTIVE
PCOS, like many other disorders, responds well to proactive lifestyle choices like regular exercise and daily physical activity. So make sure you always get that bit in along with the right diet. Experts say that 150 minutes per week of exercise is ideal. Go for a walk, do some yoga, hit the gym, join a dance class… pick something you enjoy so that it’s easier to stick to.
PCOS can be the most frustrating thing on the planet but taking these proactive steps to control it can not only reduce the symptoms, but also improve your mood. If you need personalised help fixing your diet, our team of expert nutritionists can help. Simply download the Grow Fit app to chat directly with your personal nutritionist, and get advice on foods that can help you manage and even reverse your PCOS.
We also have a collection of foods designed to help you manage your PCOS. Browse the collection here.
Stay Healthy. Grow Fit.
]]>We women all know the temptation to ditch our routine eating habits and reach for a bag of chips or cupcakes when we are on our period. Sugar and fat might make you feel better, but let’s face it, it offers only temporary relief. When your body is already feeling out of it, it is important to eat well and treat it right, not trick it with junk food.
Here are a few healthy foods that you should be reaching out for instead. Maybe the knowledge that you are eating right during your time of the month might just lift your mood and ease those cramps?
Yogurt: A study published in the Archives of Internal Medicine says that eating foods rich in calcium and vitamin D may help reduce PMS. Yogurt is a great source of calcium and the bacteria present in it also help in promoting healthy digestion during your time of the month.
Salmon: Salmon is an important source of Omega-3 fatty acid which is known to play a role in relaxing the muscles and nerves. Eating salmon can help ease your cramps and steady the mood swings. If you are not a fan of fish, no fear. Walnuts, chia seeds, and avocado are alternative sources of Omega-3 fatty acids.
Bananas: Bananas are high in potassium and vitamin B6. Potassium helps regulate blood pressure and send oxygen to your brain, boosting your mood. Other vitamins together also help regulate bowel movements which many women struggle with during their periods and eases bloating as a plus.
Broccoli: Broccoli carries 91 percent water by weight, which makes it ideal for eliminating bloating along with puffiness, fatigue, and gas during your period. It also is a rich source of calcium, magnesium, vitamin B6, vitamin E, and fibre – all useful nutrients to ease PMS symptoms. When you are menstruating, you also lose a lot of iron in your blood. Broccoli is filled with iron and eating it will help you replenish your body’s iron reserves.
Dark Chocolate: Sugar is a big no-no to binge on during your period, but dark chocolate contains magnesium and anti-oxidants along with very little sugar. It can help reduce mood swings and stimulate the production of serotonin, otherwise known as the ‘happy hormone’, which keeps you cheerful during your time of the month (or any other time too)! Psst… Our Almond Keto Dark Chocolate Bar is perfect to get your happy dose of dark chocolate, with no added sugar.
Whole Grains: White rice and bread can leave you feeling fatigued and sluggish. Trade them for whole grain alternatives like brown rice instead. Whole grains are a good source of magnesium which can reduce muscle tension and ease those tummy cramps. The best thing about whole grains is that they are full of fibre, so they keep you feeling fuller longer, as well as help regulate your bowel movements. In Bangalore, you can replace your regular greasy canteen food with a healthier Whole Grain Lunch Thali, which will keep you healthy all through the month while helping you manage your weight.
Red Meat and Leafy Greens: Like we mentioned earlier, your iron levels drop when you have your period as your body is losing blood. This can cause you to feel light-headed and tired. Red meat can help you replace that iron. Go on and have some steak! If you are vegetarian, you can eat green leafy veggies like spinach, kale, and beans which are also chock-full of iron.
Oats: Your time of the month brings with it a degree of mental and physical stress. Oats contain magnesium which can prevent moodiness, help you sleep and increase your energy. It is also a great source of dietary zinc, useful for women who have painful periods. A delicious oats breakfast can do wonders!
And now you know what to eat during periods to make those few days a little more bearable. These are not complete cures for your period and your body will definitely take time to respond. However, if you maintain your diet for a few months by incorporating the above foods before and after your period, gradually you’ll notice a lessening of both the pain and the usual irritation!
Looking for healthy foods and ingredients to power up your diet? Check out our online store!
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A delicious low-carb breakfast recipe, this omelette is packed with protein, fibre, and healthy fats.
Crack eggs into a mixing bowl, season with a pinch of sea salt and black pepper, then beat well with a fork or whisk until fully combined and frothy.
Add ½ tablespoon of oil to the hot pan, then carefully pour in the beaten eggs.
Add chopped chives or coriander over the top (optional)