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The Fastest Indian Vegetarian Diet to Lose Weight – 7 Days GM DietObsessed with losing weight? Tell me who isn’t! Every second person would tell you they want to change their body. Losing weight isn’t impossible, as many people think it is. It does take a lot of dedication and a little bit of hard work. Well, actually it takes immense dedication and a whole lot of hard work. However, here is a secret diet plan to slim down your body and cut down your weight in just 7 days! This is the best vegetarian diet to lose weight. Are you wondering why this diet is any different? When you have tried almost everything possible in the world and haven’t got the best results. This vegetarian diet to lose weight will help you lose weight very quickly. It is also called as the GM Diet plan.

The Vegetarian diet plan for weight loss is not just to lose weight, but it is also a maintenance method for a slim and proportionate body. Along with these, it will help you practice eating vegetables and fruits which will help to boost up the metabolic rate. Vegetarian diets and weight loss go hand it hand. It is the healthiest and the fastest way to shed pounds. This vegetarian diet program has become famous around the world.  Every one is addicted to it, it actually works!

Advantages Of GM Diet Plan:This 7 day vegetarian diet plan was developed for the well being of General Motors Inc. employees. That is the reason it is called the GM Diet Plan. The aim of the program is to gain a healthy body. You can expect the following things by practicing this Diet Plan regime:

1. Lose around 5 to 8 kilograms in 7 days2. Natural glow to skin3. Elimination of toxins will make you feel light and energetic4. Reduces the flab around the tummy and waist

All these in just 7 days! It is a miracle diet plan! At the beginning it may sounds a bit impossible to follow it, but just 7 days of dedication will bring you a healthy body. If you successfully complete these 7 days, you will definitely love the results. You would never want to break the diet regime, because you know the worth of it. Just to make sure that you are healthy enough to practice this diet, consult your doctor before you begin.

The GM Diet Vegetarian Plan:

This Diet Plan includes the intake of fruits, vegetables and starch. To prepare yourself for the vegetarian GM diet plan, you need to avoid alcohol for a few days. Especially in the time of the diet schedule and before it. This is a very important tip you need to follow. Alcohol increases the uric acid in the body, which leads to water retention. This blocks the natural detoxifying process from taking place.

It is also very essential that you drink up to 10 glasses of water everyday. As you will not be consuming the same amount of carbohydrates which you normally do. Water will be your main source of energy for the whole day. It will also boost your metabolism and remove the unwanted pounds from the body, naturally. In case you have already tried this diet plan, it is better to take a break for 2 to 3 days before you resume the diet again. This will help the body to adjust to the

new method of nutritional intake, which will also relieve your body from any kind of anxiety. Here is what you have to do for the 7 days of your Diet Plan.

Day 1:

Being the first day, it is always the hardest. Try to keep yourself away from all kinds of cravings as you will be consuming only fruits. You can consume all the fruits, excluding grapes, bananas, litchi and mangoes. You can have them in any quantity you like. It is suggested that you consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons. You can eat 20 times a day, but you should eat only fruits.

This is the way of preparing your body for the upcoming days. The only source of nutrition is from the fruits, they provide you will all that you need for your body. If you prefer to cut them up and eat, its great but make sure you aren’t adding anything else to it. Its just a ‘pure fruit for me’ day! If you can limit your fruit intake to only melons, your have a good chance of losing 3 pounds on your first day.

Day 2:

Like the first day, the second day is ‘All veggies day’. You can eat nothing but vegetables and only vegetables. You can eat to your heart’s content, feel your stomach filled up with vegetables if you need to. Boiled or raw vegetables will do. You can even begin your day with a boiled potato and a tea spoon of butter. This is done in order to give the body enough energy and carbohydrates for the day. But after that only raw and boiled vegetables.

Only one potato this day is enough, don’t consume more than that. Adding a pinch of oregano or basil seasoning to make the vegetables more edible is perfect. Day 2 is a calorie free day with a good amount of fibre and nutrients. If you make it through day two, you are definitely dedicated!

Day 3:

Day 3 is a combination of day 1 and 2. You can eat the mentioned fruits and vegetables. Eat any quantity and any amount you like and drink lots of water as directed. You need to avoid potatoes

on day 3 as you are getting enough carbohydrates supply from the fruits. Your system is all set to burn the excess pounds. Your cravings may try to dominate, but think about the weight loss and the great results. You will feel light and happy by this time.

Day 4:

Everything has its perfect time, if you believe in this saying then your right. Remember how you were told not to eat bananas on the first three days? Well on the 4th day of the vegetarian diet for losing weight, you have the liberty to eat up to 6 bananas for the whole day. You can drink up to 4 glasses of milk. You must have heard that bananas help in weight gain, however in this diet, they act as a source of potassium and sodium for the body. Since the intake of salt is reduced, bananas will do the job.

You can also have one cup of a highly diluted soup for a meal. The soup should consist of capsicum, onions, garlic and tomatoes. It is a tasty and healthy recipe which will help in the weight loss process. You can drink it only 1 time a day, it is only to refresh your taste buds from all the vegetable and fruit intake. Be careful to resist yourself. You are just 3 days away from a losing weight!

Day 5:

Day 5 is a festival day for you, as you can have a tasty meal. You can munch on tomatoes, sprouts and cottage cheese, also known as paneer in India. You can also add soya chunks to you

meal. Make a tasty soup with the mentioned ingredients and drink it. Make sure to increase your water intake on day 5.

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You can eat up to 6 tomatoes and increase the water intake with 1/4 of the daily consumption. This is done in order to cleanse your body from uric acid. The tomatoes are for the fibre and digestion process. The water will purify your body from all kinds of toxins.

Frequently Asked Questions About Day 5 of the Indian GM Diet Plan:

People often get confused as to what to eat on the 5th day to get enough of proteins and fibers. Therefore, we have presented the complete disambiguation of the 5th day of GM Diet with a sample diet plan.

Day 5 of the GM Diet plays a pivotal role in the entire scheme of the diet because it is the day when we transform back to normal foods habits from just fruits and vegetables. The 5th Day calls for high level of proteins and fibers that we can get from various foods sources other than meat.

Foods you can eat on the 5th Day:

The 5th day of the GM diet lays emphasis on tomatoes and proteins for flushing out toxins from the body. It is true that meat is the most widely available source of protein but the vegetarians need not worry, because there are several plant sources of protein and fiber as well that works equally well. Here is a list of foods that can be consumed during Day 5 of the diet.

Tomatoes Brown Rice Paneer (Cottage Cheese) Red Kidney Beans

Sprouts Spinach Tofu Cucumber Soy Chunks

Sample Diet Plan for Day 5:

Here is a sample diet plan that includes all the foods that you are allowed to eat during Day 5. You are free to introduce changes as you like though.

Breakfast– 2 tomatoes, A Bowl of Red Kidney Beans seasoned with salt, pepper and lemon.

Mid-Morning– A Cup of Tofu or Curd

Lunch– A Bowl of Brown Rice, 2 tomatoes, Palak Paneer (Spinach and Paneer)

Evening-Sprouts Salad with onions, lemon juice, pepper and a pinch of salt.

Dinner-Light Curry made from Soy Chunks/ Vegetable Soup, Cucumber and tomato salad made from 1 cucumber and 2 tomatoes.

Few Points to Keep in Mind:

Raise the amount of water intake during Day 5 in order to flush out the toxins. Drink at least 14 glasses of water throughout the day. It is compulsory to consume 6 tomatoes throughout the day. Tomatoes can be slightly roasted with olive oil if you can’t eat them raw. You can substitute brown rice with roti during Day 5 of the diet.

Day 6:

Day 6 is a little different to day 5. You will be eating sprouts, cottage cheese and other vegetables but by excluding tomatoes. No tomatoes on day 6, avoid them.  The tasty soup and lots of water should help you through your day. Vegetables will provide vitamins and fibre to your body. You will already notice change in your body by this time. Continue consuming a good amount of water everyday.

Day 7:

The last and final day of the diet plan. This is the most important day. You will be feeling light on your toes and happy inside out. You can have fresh fruit juice, one cup of brown rice or half chapathi and other vegetables you would want to eat. You can complete your day with the consumption of water.

That is the whole diet plan for 7 days. If you can follow it strictly, no one can stop you from gaining a healthy and slimmer body. The below tips will help you to plan your 7 days effectively.

No fruit juices allowed in the first 6 days. Try to increase water intake to 15 glasses by the fifth day

Completely avoid tea coffee or alcohol. You can replace these with black tea, black coffee and lime water (all these are without sugar)

A 45 minute work out on alternative days will help you get the best results. In case this weight loss program you are under taking is for a particular occasion, try it 2

months before hand with 2 to 3 days gap after every 7 days. Vegetables can be taken in salad form or eaten as a whole. You can dress it with

squeezed lemon, herbs, garlic or even white or wine vinegar. Nothing else should be added to this.

The soup recipe given can be consumed in unlimited quantities. It will be a pleasure to eat while you are following this diet regime. In case you do not like the ingredients, you

can add other vegetables like cauliflower, corn, peas, asparagus, cabbage and others. try to stay away from all type of beans (kidney, lima, pinto etc) they are said to be high in calories.

Your complete vegetarian diet plan is ready for you. Now what? You lose 5 to 8 kilograms for that week and gain it back the next? This easy vegetarian diet plan to lose weight was not made to help you gain weight right? It is definitely hard to stick to this vigorous diet plan all your life. All you need to do after this diet plan is to maintain yourself. You don’t have to live on this food forever. So here are a few things you should be doing, to maintain a healthy and happy life.

1. You need to be focused on improving your diet habits. All the nutrients should be in moderation.

2. Exercise regularly to maintain your body.3. Have a balanced diet with a daily dose of minerals, fibre, vitamins, proteins,

carbohydrates, fat etc.

The GM diet has become the most popular diet which is practiced by Indians. This is mainly because of vegetarian attributes. Just 7 days of dedication and hard work will make you shed lots of weight. This diet is extremely effective and has satisfied many Indians. Don’t wait any longer! Take up this 7 day challenge and say hello to a better lifestyle and a better body. It is a great regime for you to follow. Watch what you eat, control your food cravings and you will be a happier and slimmer person next week!

Note: After following the Indian GM Diet Plan, we suggest you to follow the 1200 calorie Indian Diet Plan to control your weight and eating habits. There are healthy chances that your weight might increase if you keep eating junk and processed foods.

 

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The 1200 Calorie Indian Meal Plan for a Healthy Weight LossBipasha Mukherjee Diet 1,913 Comments inShare 109

When it comes to weight loss, most of us are trapped in the vicious cycle of failed diet plans where we start dieting and exercising with great enthusiasm. Suddenly somewhere in the middle of the road we lose interest and determination and give up to the tempting call of butter paneer, biryani, daal makhani and rasmalai. And the few of us who do succeed to lose some weight by surviving a restrictive diet, will not have any clue on how to maintain it so that they don’t return to their previous size. One such example is Indian GM Diet Meal Plan, where you to tend to lose weight in the first week and gain automatically when not followed with a strict diet plan.

The 1200 Calorie Indian Meal Plan:The secret to maintaining healthy body weight lies in a planned calorie intake that will boost metabolism and induce fat burning. Boosting the metabolic rate is vital for weight loss and it can be done with the home remedies to boost metabolism. This can also be achieved with our new 1200 calorie diet plan. A 1200 Cal meal plan can never go wrong, but the result will definitely depend on what you eat. You cannot take in your stipulated 1200 Cal from junk food, fries, sugary treats and chocolates and expect to see effective results. It should be a well-balanced and nutritious diet, containing all the vital vitamins, minerals, essential fats, and nutrients or else your body can get seriously messed up and the effects will be reflected in your lifeless, limp hair, dull, rough skin along with extreme tiredness and lethargy.

Why 1200 Cal is the Magic Number?

Well, the requirement of every individual is different, and a diet for effective weight loss should be based on several factors such as activity level, age, sex, weight, height, metabolism and medical condition. Therefore, it is best to calculate your BMR (Basal Metabolic rate) that will help determine the minimum calorie requirement of your body.

The basic mechanism of weight loss is to create a calorie deficit in the body by eating fewer calories with a balanced diet chart. A minimum of 1200-1800 calorie is the basic requirement of the body and reducing calorie intake below that will signal the brain to slow down metabolism and the body will start conserving fat and extract energy from muscles instead.

Identifying the Right Calories

Calories are the most important factor that determines both weight gain and weight loss, and a healthy weight loss plan creates a safe calorie deficit to promote weight loss. The game of weight

loss is all about calorie intake and calories burnt. In case of weight balance, all calories are same, but when it comes to overall health, all calories are not the same. The three main sources of calories are fats, carbohydrates, and proteins. Sources of unhealthy saturated fats are butter, cheese and fatty cuts of meats; whereas sources of healthy unsaturated fats are nuts, vegetable oils, olives and seafood. Just like healthy and unhealthy fats, there are healthy and unhealthy carbs as well.

Simple carbs like white rice, sugar, white flour, soda, fruit juices and baked goods are the ones that make you fat. Complex carbohydrates such as brown rice, wheat flour, beans, lentils, legumes, fruits and vegetables aid in weight loss. Proteins are necessary for increasing muscle mass, and the best low saturated fat natural sources of protein are egg whites and low-fat dairy. So, it is important to identify the good and the bad calories and include the right foods in your 1200 calorie Indian diet plan to make it healthy and balanced.

How to Plan Your Own 1200 Calorie Diet Menu?

Well, it must have been heard millions of times by now that the secret to a beautifully chiseled figure is 5-6 small meals per day rather than 3 heavy ones that all of us usually have. The small healthy meals at short intervals help in boosting up metabolism thereby burning more calories. The basic idea of the 1200 Calorie meal plan is the same.

We must divide the 1200 calories into 6 meals consisting of 3 meals (breakfast, lunch, dinner) of 300 calories each which comes to a total of 900 calories. The remaining 300 calories should consist of healthy snacks and beverages that will be spread throughout the day. Try to stick to unprocessed, whole foods such as fresh fruits, green leafy vegetables, whole grains, dairy and poultry for meals as well as snacks. Avoid processed foods, starchy vegetables such as potatoes, cabbage, and cauliflower. You can take calcium and multivitamin supplements along with this diet. In many cases though, a strict diet throughout the day is often ruined due to late night food cravings.

A Generalized 1200 Cal Indian Diet Menu for Weight Loss:

Here, I have provided a sample 1200 calorie Indian diet plan for weight loss including both vegetarian and non-vegetarian dishes that will help you get an idea of what it ideally looks like and what portions you are supposed to eat. But it must be kept in mind that this is a generalized diet chart that may or may not suit the requirements of everyone in which case you should consult your dietician to know more about the 1200 calorie diet plan.

Following is a Generalized 1200 Cal Vegetarian Diet Chart:

Vegetarians have a wide range of option in this diet as they can include vegetables, lentils, pulses, cottage cheese (paneer) and yogurt on their menu as a source of protein, vitamins and nutrients. The Vegetarian diet includes:

Timing Foods To Eat CaloriesEarly Morning Lukewarm Water with Lemon 1 glass 0

Tea without Sugar + 2 Biscuits 90Breakfast 2 Rotis + 1/2 cup Paneer Curry 330

ORBrown Bread Upma 1 plate + Milk 1 cup 300

Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50

Lunch Brown Rice 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl 345

Evening Butter Milk 1 cup 35Dinner 2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl 370

Total 1220/1190 Cal

Following is a Generalized 1200 Cal Non-vegetarian Diet Chart:

The 1200 Cal non-vegetarian diet chart is almost identical to the vegetarian diet with the exception of eggs, chicken and fish that are included in breakfast, lunch and dinner. It’s best to stay away from red meat because of the high level of saturated fats. It’s certainly not a good option for those trying to lose weight.

Timing Foods To Eat CaloriesEarly Morning Lukewarm Water with Lemon 1 glass 0

Tea without Sugar + 2 Biscuits 90Breakfast 2 Hard boiled Eggs + 2 Slice Brown Bread 290

OR2 Scrambled Eggs + 1 Slice Brown Bread+ Skimmed Milk 1 cup (240 gm) 310

Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50

Lunch Brown Rice 1 cup(195 gm) + Chicken(100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl 360

Evening Butter Milk 1 cup 35Dinner 1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup+ Raita 1 small bowl 380

Total 1205/1225 Cal

How to Structure your 1200 Calorie Meal Plan?

Although, it is evident that when following the 1200 calorie diet meal plan, a person cannot consume more than 1200 calories throughout the day, but it is important to divide these 1200 calories into 5 to 6 healthy meals and portions in order to keep it well-balanced and nutritious so that it can promote healthy weight loss without causing any side-effects like slowed down metabolism or nutritional deficiency. Nutritionists recommend that the 1200 calories meal plan should be structured as follows:

Three main meals, namely breakfast, lunch and dinner should each comprise of 300 to 350 calories.

The snacks and beverages should comprise the rest of the 300 calories that should be distributed throughout the day.

As for beverages, one can opt for hot or cool green tea and herbal teas. The benefits of green tea for weight loss are well known to all.

All the foods consumed during meals and snacks should be whole and unprocessed foods.

300 Calories Breakfast Plan

Breakfast is the most important meal of the day, and a healthy weight loss diet cannot be complete without the inclusion of breakfast in it. It has been seen that those who skip breakfast as a precaution to limit calorie intake actually end up consuming more calories towards the end of the day. Having a healthy breakfast supplies energy throughout the day and keeps you going. Although, in the sample diet plan we have suggested a breakfast of 2 rotis and paneer curry or brown bread upma or scrambled or boiled eggs and brown bread, there are several other

breakfast ideas for losing weight that you can try out.

Boiled beans or lentils with whole grain toast Wheat bread slices with paneer and a banana Scrambled eggs with spinach and brown bread toast 1/2 cup of oats or muesli with low-fat yogurt and an apple

300 Calorie Lunch Plan

We really don’t need to emphasise why is lunch important for healthy weight loss. But the Indian lunch often comprises of white rice that is a high Glycemic Index food which not only causes a sudden spike in blood glucose level, but also causes lethargy and weight gain. Therefore, a 300 cal lunch should always include brown rice or wheat flour rotis. Some 300 cal meal options are:

1 cup of brown rice, 1 small brown of dal tarka, a plate of green salad 2 wheat flour rotis, a cup of boiled bean or rajma curry, a plate of salad 1 cup of brown rice, fish curry with 250 gms of fish, a plate of salad 1 Cup of mixed vegetable rice, 1 glass of buttermilk

300 Calorie Dinner Plan

Most of the dieters lose their reins at the end of the day and stuff themselves at dinner. But a controlled 300 cal dinner can keep things under control. It is best to finish up dinner at 8.30 PM at night because it allows the foods to be properly digested before going to sleep and the body can have a long gap of almost 11 hours before the next meal – breakfast. Some 300 cal dinner

options for the 1200 calorie Indian diet are:

2 ounces of roasted chicken, bowl of brown rice, sauteed vegetables 3 ounces of lamb curry, 1/3rd bowl of brown rice and 1/2 cup of mixed sauteed

vegetables 2 wheat flour chapatis, a cup of bean or rajma curry and a plate of salad

Combination of 1200 Calorie Meal Plan with Exercise

A healthy and balanced diet in combination with fast fat burning exercises at home or gym is the best way to reduce weight permanently but most of us are confused about the amount and time of exercise that should be done along with the 1200 cal diet in order to promote healthy weight loss. For starters, exercising is absolutely safe while following a 1200 cal diet plan but the maximum recommended rate of weight loss is 2 pounds per week. In order to burn 2 pounds each week you will need to burn 300 calories a day that can be done by either an hour of moderate intensity exercises like brisk walking or swimming or 30 to 45 minutes of vigorous-intensity exercises like running, jogging, hiking or cycling.

While following a 1200 cal diet and exercise routine, you might notice that your body needs more calories to reach satiety in order to maintain this rigorous routine. You must respond to your body’s signs and make necessary adjustments in your diet. You can determine whether the 1200 cal diet and 300 calorie workout is suitable for you with the help of this formula.

Multiply your body weight by 10 (for a woman) or 11 (for man). Then add another 10% to it for calories burned through the digestion and 20% for sedentary activities.

Benefits of the 1200 Calorie Diet:

The best thing about the 1200 Cal diet plan is that you can lose weight and stay fit while enjoying the food you love. You don’t need to starve yourself or say farewell to your favourite foods. All you need is a bit of self-control and restraint.

You can lose weight while enjoying your favorite foods. Shows quick results. Fast weight loss with this diet plan acts as a motivational factor. No need for vigorous exercise or workouts. Trying out various types of healthy menus and recipes brings variety to the diet and cuts

out boredom.

The 1200 Cal diet plan is a sure way of losing those extra pounds quickly on a short-term basis, but in order to make the effects permanent we need to introduce some healthy changes in the lifestyle that shall include a well-balanced, healthy diet coupled with regular exercise.

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Importance of Eating Healthy Food in Breakfast, Lunch and DinnerLet food be the medicine and medicine be the food – a famous saying said by Hippocrates. This is a much needed quote to follow in today’s world. We all need healthy food to stay fit, and we generally assume that healthy foods are not that tasty. Remember that healthy food can also be tasty if cooked properly, and you should always know the importance of eating healthy food in your daily routines.  The main problem with our generation is the processed food, which makes us to leave the traditional and healthy food aside. You should stop adopting western food habits like pizza, burger, french fries, etc, as these foods are not at all suitable for our health condition at all. Some of these foods can cause serious damage to stomach, liver and whole body gradually. We all ignore the fresh fruits and home made traditional dishes by eating unwanted junk all the time.

This doesn’t mean you have to eat plenty of healthy food all the time, and keep yourself full trough out the day. Eating healthy food should also be limited to certain level, as eating too much of food might cause serious health issues sometimes. Doctors usually suggest us to drink a lot of water, as it contains amazing health benefits. So whatever you eat, make sure the quantity is limited, and chewed properly for better digestion.

Importance of Eating Healthy Food: With TasteHealthy foods need not be tasteless all the time, you can include high protein, rich in taste foods items to your diet for easy consumption. Check out the below guidelines to be replace the bad food habits with good ones.

Polished rice should be avoided, and must be replaced with half polished rice or brown rice can. These type of rice will have Manganese, Magnesium, B-Complex vitamins and a wholesome lot of fiber contents. which keeps us away from clonal, breast, thyroid, liver and mouth cancer.

Avoid the intake of white flour and replace it with good quality wheat flour. Dry fruits like Almonds, ground nuts can be added into your diet chart in a stipulated

quantity. Children need calcium for their bone development, so as the adults. Make sure to add

good amount of milk products to your diet, so that you can keep your bones strong and avoid osteoporosis bone disorder in future.

Make sure to add more vegetable food to your diet, and restrict non-vegetarian to not more than 2-3 times a week.

Salt and oil should be consumed in a very little quantities, and oil can be mixed up with different types of oil (e.g- ricebran and sunflower) for amazing results.

Avoid using hydrogenated vegetable oil (dalda) completely.

Importance of Eating Healthy Food: Breakfast

As soon as we get up in the early morning, all our body parts will look for  energy. Since our body is rested for 8 – 10hrs, it doesn’t get that required amount of energy it needed. Therefore, it is required to take a calorific, healthy food as early as possible in the morning. Many of us might have a habit of taking coffee or tea in the morning hours, which might refresh you for a while. But the sad part is it will kill your hunger and keep you away from food for much time. So, it is always better to have breakfast instead taking tea or coffee, and if you don’t like to have your breakfast, just eat a fresh fruit to support your body. Make sure you never skip your breakfast, as your body will be waiting to get some food for its existence. And if you are health conscious, replace your oily food with oatmeal, cornflakes, bread toast and etc.

Importance of Eating Healthy Food: Lunch and Snacks

Previously, people used to eat only 3 times a day (Breakfast, Lunch and Dinner) and never touched any other food after that. This practice should be avoided, as it might effect your digestion process in many ways. Many people believe in consuming more quantity of food in the lunch and dinner time, which is not at all a good eating habit to follow. Many surveys, and food researches suggest us to eat less in more quantities. They also suggested to eat the food in a stipulated quantities for every 2-3 hours of gap, which helps us to gain enough energy through out the day. This particular procedure of eating food will keep our body fit, and also doesn’t allow the energy to store in form of fat. Doctors and nutritionists suggest us to eat fruits, sprouts, healthy salads and snacks for every 2-3 hours through out the day.

Importance of Eating Healthy Food: Dinner

Since we work a lot in the morning hours, its better to support our body with enough food (energy). Whereas the night diet should be very limited, as we burn all our calories while sleeping which will be of no use. At the same time, our digestive system and body organs won’t be active for much longer, which might create digestion issues. These days our life style is completely changed with late dinners and immediate sleep. Avoiding these kind of bad practices will keep you fit, and remember to finish your dinner 2hours prior your sleep.

Importance of Eating Healthy Food: Balanced Diet

Eating natural foods like fruits and vegetables can help you to loose weight quickly, and support our body with good immunity power. We should avoid eating junk foods to keep our body safe and toxic free.  Some fruits and vegetables have contain anti-oxidants elements, which help improves our body cell growth. Natural foods will also contain high amounts of vitamins,

proteins which supply natural energy and power. We should never miss eating the seasonal foods, as well as the normal fruits to gain high immunity power and body growth.

We should also adapt a combined cooking style of vegetables, to improve our body and mind. Many people eat junk food and never maintain a proper diet plan to stay healthy. So always include more amounts of fruits and vegetables in your diet, and keep yourself health and fit.

I hope by now you understood the importance of eating healthy food in a natural way, and include a natural, balanced diet chart to your routine.

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Top 10 Foods To Avoid During Your Weight Loss Diet – Ignore Bad FoodsEveryday thousands of people shift to eat healthy foods, but unfortunately many of them fail to take it further. We all know what to eat and what not to eat, but still we lose our will power to control our healthy diet. Our body needs to be physically fit and mentally healthy in order to achieve a perfect shape and figure. People fail to achieve success in getting a good body, as most of them lose their focus while eating. Beginners always need some kind of help, as many foods which they eat are unhealthy and doesn’t help our body to recover after a workout. Sometimes we eat too less or even skip our meals in order to lose weight, which is bad approach to reduce your weight instantly.

In order to lose your weight in a healthy way, you need follow a strict diet and perform regular exercises without fail. Try to maintain a balanced diet chart which includes nutritious foods like sprouts, which have amazing benefits. Avoid eating foods which contain high amounts of fat and sugar, as they might gradually cause you many problems in future. Generally most of us try to lose weight by performing regular exercises, but never give up on our regular food habits. This is a bad idea, as exercise is one step forward, but a poor diet is two steps back.

Top 10 Foods To Avoid During Your Weight Loss DietLosing weight doesn’t mean you need to sacrifice all your favorite foods over night. You can eat your favorite foods by cutting down eatables which contain high amounts of fat and sugar. We should have a proper knowledge about foods which we consume in our regular diet, and make sure they don’t harm us in future. So check out these top 10 foods to ignore in a weight loss diet, and ban them permanently from your regular diets as much as you can.

Avoid Aerated Drinks

Aerated Drinks are the first and foremost most important foods to avoid during a weight loss program. Many people prefer drinking sodas and cool drinks during their regular diet, assuming they wont effect once in a while. This is mostly observed during summer, as most of feel extremely thirsty while we go out in sun. Drinking cool drinks should be your last option (when you are about to die, and no water anywhere), as they contain a lot of sugar content in them. Drinking aerated drinks can literally screw up your whole diet, which might lead to gain more weight again. Try to drink a lot of water while you are thirsty, as we all know water has some amazing healthy benefits. You should replace these aerated drinks with lemon water, buttermilk, green tea and other healthy drinks which don’t spoil your diet schedule.

Examples of Aerated Drinks: Beverages charged with caronic gas like soda, cool drinks, fruit beer, ginger beer, lemonade and etc.

Avoid Processed Foods

We should always avoid processed foods from our regular diets, as they contain harmful chemicals which effect your health. Generally we consume a lot of packaged/tinned foods, which are processed by reducing the nutrition content from the regular foods. These processed foods contain high amount of sugar and fat content in their package, and are extremely dangerous in long run. So always choose fresh foods over processed foods, as they contain huge amounts of essential minerals and vitamins required to our body.

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Examples of Processed Foods: Cookies, cheese, packaged milk, lunch meats, hot dogs, potato chips, noodles, pickles, frozen dinners and etc. Check this list of processed foods in detail.

Say No to Sugar

Sugar is one of the most hazardous foods with high amount of calories and zero amounts of nutrients. You shouldn’t avoid natural sugars like fruits and vegetables to give you instant energy. Apart from these natural sugars, many people prefer using refined sugars in their regular diets, which is a bad idea to lose weight. Foods like jam, aerated drinks, sweets, breads, cakes etc. contain a lot of sugar, which can be replaced by brown sugar or honey.

Examples of Processed Foods: Check this huge list of high sugar contents

No More Fried Foods

Avoid all kinds of fried foods which increase the fat levels of our body instantly. These fried foods can instantly add weight to our body, which requires a lot of time to burn them down. Fried foods which we prefer to eating outside might not contain that fresh oil which we use at home. We often suffer from food poisoning, heart related problems and other weight related issues when we eat a lot of fried foods regularly. Avoid eating these fried foods completely, and replace them with raw or boiled fresh vegetables.

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Examples of Fried Foods: Fried Chicken, Fried Pork, Fried Fish, Fried Potatoes (French Fries), Fried Curries, Doughnuts, Chips

Stop Drinking Alcohol

Its no wonder to know there are many health disasters with Alcohol, which might push us in deep trouble if continued. And since many of us workout regularly by following a strict diet, its time to give up on alcohol habits too. Alcohol is one of the slow poisons which will kill you from inside. They have high amounts of calories which are certainly not required by our body. Drinking too much of alcohol can cause many healthy issues like instant death and heart stroke. You should replace alcohol with fruit juices, vegetable juices and any other health drinks which might help you to recover from bad drinking habits.

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Some Bad Effects of Alcohol: Facial redness, Liver abnormalities,  Swollen face and Swollen eyes, Risk of depression, Pancreatitis, Stroke, Cirrhosis, Suicidal tendencies, Pregnancy problems, like spontaneous abortion, Sudden death and etc.Avoid White Flour

Avoid White Flour

Breads, pastas and noodles are some of the common foods which are highly consumed. These foods are made up of white flour, which can lead to high blood pressure, heart attack, obesity, high cholesterol and other health issues. Make sure to keep white flour out of diet chart, and replace it with wheat flour and other healthy recipes. So instead of eating white flour pastas and bread, its better to replace them with foods made of wheat flour like brown bread.

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Examples of White Flour: Croissants, donuts, bagels, cakes and cookies, pancakes, waffles, biscuits and rolls, Pasta, macaroni and cheese, fast food burger buns, pizza, bread sticks.

Meat

Most of the meat contents are high in fat, which contain saturated fats in them. These fats can increase the fat levels in your body causing many health issues. Eating too much of meat can block your arteries and tend to cause heart attacks in future. Never include read meats in your regular diet to spoil the efforts of workout and strict diet. Always try to add lean meat like chicken, fish and prawns which includes rich amounts of protein and energy.

Examples of Red Meat: Beef, Veal, Lamb, Mutton, Venison, Pork, Goat, Rabbit, Buffalo.

Desserts

Most of us have a sweet tooth and its impossible to imagine a day without desserts. You need to completely avoid these desserts which contains high amounts of lot of sugar, cream and other fatty products. Doctors do not recommended eating sweet dishes daily, as they are extremely dangerous in future. You should slowly make a habit of avoiding these sweet dishes by replacing them with natural fresh fruits, which benefit our weight loss program.

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Examples of Desserts: Ice-cream sundae, Cheesecake, Chocolate fudge cake, Tiramisu, Lemon meringue pie, Treacle tart, Donuts, Muffins, Chocolate brownies, Cookies, Sticky toffee pudding, Profiteroles, Raspberry trifle, Apple pie and etc.

Fast Foods

Fast foods like pizzas, burgers, cakes must be completely avoided on a weight loss diet, as these foods have low nutritional value and high  amount of calories. Eating fast foods are not recommended by any physician, as it leads to instant weight gain as well as other health problems. Try to replace these fast foods with healthy home-made foods like Oatmeal, Granola, Waffles, Fruit snacks and etc.

Examples of Fast Foods: Pizza, Hamburgers, French fries, Tacos, and any foods which are made up of excess oil within 5 minutes.

Baked Foods

You should learn to avoid baked foods during your weight loss program, as they contain simple carbohydrates which help in weight gain. Baked foods like potatoes, cakes, breads, donuts, cookies etc. are made out of white flour and sugar, which should be avoided in our weight loss program. So always stay away from baked foods which are high in trans-fat and low in nutrients.

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Examples of Baked Foods: Cakes, Pastries, Pies, Tarts, Quiches, Cookies, Scones, Crackers, Pretzels and Cupcakes.

These are the top 10 foods to avoid during your weight loss program. The above foods which have banned from your diet chart contain low nutritional values and high fatty, sugar contents. Avoid eating simple carbohydrates, high salty foods, artificial sweeteners to lose your weight instantly. You can feel the difference within a month.

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10 Amazing Health Benefits of Green Tea – Preparation, Facts & EffectsWant to lose those extra pounds gained in recent times? Then check out how you can lay back in your couch and burn that extra fat by sipping a green tea. Green tea is originated from Camellia Sinensis, which is the same plant as traditional black tea. The best green tea comes from the Asian countries like China and Japan, as it has been included in these Asian diets over 3000 years. Drinking green tea is a perfect solution for those who find it difficult to burn fat by doing some daily exercise routines. Green tea is an excellent source which can reap out maximum health benefits to your body. You can either drink it as a tea or can add its extracts in your regular diet.

How to Make a Perfect Green Tea:Many people are not aware of the correct procedure to make a green tea. We need to know some of the basic steps to make a good tea, else we might end up making a tea which might be bitter, or  strong in taste. Here are some simple steps that might help beginners on how to prepare a green tea. We will also suggest what all the mistakes to be avoided in making a fresh one to taste excellent.

Ingredients:

Hot water, preferably spring water Organic Green tea leaves/ bags

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Procedure:

One cup of water usually requires one tea spoon of green leaves. So, the quantity of green leaves determine how many cups of water one chooses.

Place these green tea leaves in a strainer and heat the desired amount of water in a kettle to about 180°F or 80°C.

Now place the strainer with green tea leaves into mug and pour the heated water over the leaves.

Steep the tea leaves until perfect (for about 2-3 minutes) and remove the strainer. It is now time to enjoy your perfect cup of tea. You can also add honey/ sugar as per your taste, but make sure the sweet contents are

limited to get maximum benefits.

Do You Know?

Never steep the tea leaves for any longer as it makes your tea taste bitter. Also never steep the tea leaves in extreme hot water. Tea connoisseurs do not recommend the usage of microwave to heat the water.

Never touch your green tea leaves with your fingers and always you a clean spoon while preparing as they are very sensitive and can easily lack freshness and nutrition.

Drink your green tea only when it is warm or little hot and freshly made. Do not drink cold tea as there are chances that it will hurt your organs. Also do not drink the liquid tea after 5pm as you cannot have a good sleep and this may

lead to insomnia. Never compromise on cost when buying the green tea leaves as it might affect the quality

of the tea and also its rarity.

Health Benefits of Green TeaGreen Tea is the power house of significant health benefits, and is considered as a moderate intensity exercise in the long run. Scientists discovered that its sensitivity to insulin can lower the risk of diabetes in our body. Green tea declines the triglycerides, total abdominal fat and subcutaneous abdominal fat. Also they discovered that drinking plentiful amounts of green tea beverage over years may have a profound experience in reducing breast cancer. Here are some of the most common health benefits of green tea.

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Boosts Up Your Energy Levels:

This thermogenic agent has the ability to burn more calories than normal. The antioxidants present in green tea helps in producing energy and keep the cells clean from time to time. Because of this reason people started taking green tea diet pills in recent times. Green tea stables

energy levels by balancing blood sugar levels in your body. EGCG, a most potent antioxidant catechin found in green tea improves insulin to prevent spikes in sugar levels, and crashes that can result in fatigue, and irritability.

Green Tea Boosts Metabolism:

The antioxidant, EGCG plays an important role in stimulating our body’s metabolism and can speed up burning calories. It stimulates the central nervous system and releases fat into the blood stream. Our body uses the released fat as a fuel to burn the calories, sheds excess water and produces energy.  This process of burning fat/ fuel without making chemical energy is called thermogenesis.  Green tea is also rich in caffeine content which can naturally cause the thermogenesis process, but the results are more effective when it combines with EGCG and other substances present in green tea.

Perfect for Weight Loss:

Drinking green tea is the best exercise and medicine for those looking to lose weight in a comfortable way. Even people who are obese and cannot afford to exercise their body can dream to shape their figure the right way. However, drinking green tea may not fetch instant results but you will be giving yourself an edge. Catechin, caffeine and theanine (an amino acid), the great trio, found in green tea collectively helps in reducing weight loss reduces bloating.

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Reduces Cholesterol:

Though weight loss and reducing cholesterol are strongly intertwined, the fact is that lowering cholesterol helps in reducing the weight, whereas losing weight can help you in cutting down the cholesterol levels. Green tea can improve the ration of good cholesterol (HDL) to bad cholesterol (LDL). The EGCG  and catechin polyphenols in green tea has been known to inhibit the cancer cells, abnormal function of blood clots and effectively lower LDL cholesterol levels. Green tea leaves are withered and steamed which makes catechins and EGCGs more concentrated. Green tea is usually prescribed for driving away bad cholesterol levels.

Super Fat Burner:

Green tea is a superb fat fighter, as it contains an active ingredient called EGCG, which can speed up the rate of burning fat in your body. Besides burning your total body fat, green tea targets your belly fat. All the active ingredients present in green tea activate fat burning genes in abdomen to burn calories by 77 percent. Green tea speeds up the rate at which fat is broken down in our body.

Anti Aging Benefits:

Growth of free radicals in the body can damage your skin and aging of your body cells. This is usually referred as skin aging. Free radicals do occur naturally, but their concentration doubles when your skin is exposed to UV radiation, pollution and chemicals present in atmosphere. EGCG is 200 times more powerful than Vitamin E at destroying free radicals. Superoxide Dismutase (SOD) one of the chemicals produced by human body has the power to whisk away free radicals, which prevent the damage of bodies cells and helps to reduce wrinkling. Catechins present in green tea improve the activity of SOD, and boosts the body’s ability to fight free radical affects.

Prevents Cancer:

Green tea prevents the onset of different types of cancer including breast, lung and prostrate cancers. Chemicals present in green tea especially EGCG are able to target the cancel cells leaving the healthy cells alone and untouched. Consumption of green tea is more beneficial to women than men in the case of cancer prevention. EGCG appears to inhibit colorectal cancers and may help in halting colorectal cancer in our body.

Reduces Bacterial and Fungal Infections:

Antioxidants present in green tea inhibit the growth of bacteria, thus reducing the effect of getting bacterial and fungal infections.  It also helps to alleviate the existing bacterial infections. A cup of green tea usually contains 200mg of catechins that gives rich antioxidant benefits. Catechins in green tea inhibit the production of key enzyme needed by bacteria called gyrase. Gyrase is the target of many antibiotics that are chemically developed. Catechins extracted from

green tea helped in treating the patients who had been infected by drug resistant called Staphlylococcus.

Great Benefits for Skin:

Green tea and its extracts are commonly used to prevent and treat number of skin diseases including skin cancer. Polyphenols, antioxidants present in green tea are responsible for removing free radicals from the skin before they have the chance to attack the DNA in your skin cells. Else it can lead to skin cancer. Topical application of green tea extracts can help protect your skin against UV radiation and thus helps you maintain healthy glowing skin.

Good for Oral Health:

Green tea is a great natural source of fluoride, and a compound that is added to drinking water in order to prevent tooth decay. Green tea in combination with its anti-bacterial effects provides a great natural way to help strengthen your teeth, which reduces bad breath. Because green tea controls bacteria, it lowers the acidity of saliva and dental plaque to prevent cavities. Its anti-inflammatory powers seem to help control periodontal (gum) disease., and also help killing the microbes which make our mouths stinky.

Is Green Tea Good for Everyone/ Harmful?

Green tea is rich in caffeine content and we all know that caffeine is not good for heart patients as it may increase the heart risks or insomnia in some.

Breast Feeding women and pregnant women need to avoid green tea as caffeine content in green tea exceeds placenta and is found in breast milk.

Tannin present in green tea limit iron absorption from fruits and vegetable. To avoid this you can add lemon to your tea.

People suffering from kidney disease, nervous disorder, blood clotting and bleeding disorder, plant related allergies are recommended to take it only after consulting their doctor.

Green tea should not be combined with numerous drugs and you are advised to consult a doctor for more information on this.

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10 Best Vegetarian Bodybuilding Foods for Muscle GrowthMuscle building and vegetarian foods don’t go quite hand in hand because protein is the foundation of muscle building and some of the richest sources of protein are non-vegetarian such as lean beef, pork, turkey and fish. So, does that mean vegans and vegetarian don’t stand any chance of building muscles? The answer is “Yes they do”. Consider some of the most powerful and muscular animals like horses, oxen and gorillas; they are all herbivorous. The diet for muscle building should be planned in such a way that there is always a calorie surplus even after calories are burned through exercise and resistance training. Vegetarians and vegans can get the required nutrients from whole grains, nuts, seeds, fruits and vegetables.

3 Most Important Nutrients for Muscle BuildingDeveloping a chiseled and muscular body requires a disciplined life, commitment and consistency. It should be a combination of hard training and a well-planned diet. The 3 most important nutrients that should be derived from muscle building foods are as follows:

Proteins

Bodybuilding foods should provide a constant supply of protein throughout the day for promoting muscle growth. Proteins are formed by amino acids and amino acids are the building

blocks of muscles and tissues. Muscle growth and repair of muscle tissues is impossible without amino acids.

 

There are 22 amino acids in all, of which 9 are essential and 12 are non-essential. The amino acids are taken in by the small intestine and again released into the blood stream after being rearranged. The nine essential amino acids cannot be produced by the body itself and have to be supplemented through the diet. Proteins are utilized by the body to produce energy and carry out vital functions. It also helps in building muscles and replaces damaged and old cells.

Carbohydrates

Carbohydrates are a crucial source of energy for the body and the best muscle building foods must be rich in carbohydrates. Complex carbohydrates like whole grain breads, pasta and cereals are slowly digested to provide a continuous, slow release of energy for a long time.

Carbohydrates are broken down into glucose and all the cell functions depend on glucose. Therefore, complex carbohydrates should make up at least 50 to 60% of your daily calorie intake.

Fats

Although, fats are misunderstood by most people, healthy fats have many beneficial effects on health. Lipids (fats) are the best source of energy with over twice as many calories per gram compared to proteins and carbohydrates.

Unsaturated fats found in plants and oils contain linoleic acid, an essential fatty acid important for the human body. Fats supply energy, protect vital organs, increase satiety and balance hormonal functions. Healthy foods for muscle building should contain fats and it should make up 30% of the daily calories.

Best Vegetarian Foods for Muscle Building

Building muscles by following a vegetarian diet is not as difficult as it sounds. There is a wide range of plant-based foods rich in complex carbohydrates, protein and healthy fats.

Nuts

These crunchy and delicious snacks are packed with protein and healthy calories which make them one of the best body building foods. Nuts such as almonds and cashews are loaded with protein, fats and fibers, which help you in getting those surplus calories even after sweating it out in the gym.

One cup of almonds contains 30 grams of protein, and 71 grams of healthy fats and an ounce of cashew contains 150 calories. Nuts for health are extremely portable, which makes them one of the most easy munching foods that you can enjoy any time during the day.

Quinoa

Quinoa is a complete food for muscle growth which contains all the 9 essential amino acids that the body cannot produce by itself. It is also rich in proteins and complex carbohydrates, which work as a steady source of energy through strenuous workout sessions. Quinoa can be cooked just like rice but are actually the seeds of a leafy plant.

One cup of cooked quinoa has 8 grams of protein. Research shows that quinoa promotes the production of growth hormone factor-1 (IGF-1), which is important for gaining muscle mass and strength. It is also laden with iron, calcium and magnesium that are essential for regulating muscle tone.

Beans and Legumes

Beans and legumes such as chickpeas are some of the most effective protein-rich foods that can be incorporated in the vegetarian diet for muscle building. Just a cup of chickpeas contains 40 grams of protein, 121 grams of carbs and 7.7 grams of unsaturated fat.

Beans such as kidney beans, pinto beans, etc. are loaded with proteins and fibers that not only improve bowel movement, but also boost up insulin response, that is essential for muscle growth as it increases the absorption of nutrients by the body. You can consume beans combined with brown rice or enjoy a cup of rich chickpea hummus.

Seeds

The diet for muscle building is incomplete without the inclusion of seeds in it. Seeds such as flax seeds, chia seeds, sesame seeds and sunflower seeds are packed with essential fatty acids, proteins and fiber.

The essential fatty acids existing in seeds reduce inflammation and promote recovery of tissues post workout. A nourishing smoothie sprinkled with flax seeds or chia seeds make the perfect post workout food. You can also include the seeds in salads and curries.

Fruits

Fruits are often avoided by fitness enthusiasts because of their high fructose content that can cause fat gain. But certain fruits such as bananas, cantaloupes and apples are extremely beneficial for muscle building.

These fruits are loaded with carbohydrates, fiber, minerals and vitamins which are vital for increasing lean muscle mass. Having a banana, an apple or a small bowl of cantaloupes during breakfast after a night of fasting can keep you going throughout the day.

Tofu

Tofu, a popular soy product is a healthy alternative source of high-quality protein other than meat. It contains all the essential nutrients required for body building and is a rich source of isoflavones and amino acids that boost muscle growth.

Tofu also helps in speedy recovery of sore muscles and tissues after a strenuous workout session. It can be used to prepare a delicious scramble that tastes as good as scrambled eggs.

Full-Fat Cottage Cheese

Full fat cottage cheese is one of the best muscle building foods that you can enjoy without compromising on the taste. Cottage cheese has two fold benefits in improving lean muscle mass. Firstly, full fat cottage cheese is rich in casein, a slow digesting dairy protein that causes a slow and steady rise in the level of amino acid in the blood that continues to remain at an elevated level for a long time.

Secondly, cottage cheese is loaded with live cultures and healthy bacteria that promote the breakdown and absorption of the nutrients that are required for building bigger and stronger muscles.

Fermented Dairy Products

Fermented dairy products such as yogurt, buttermilk and kefir work as magic foods for muscle building. Fermented dairy products work better that regular milk because they are higher in calories and the presence of probiotics in these foods improve digestion of other foods, so that maximum amount of nutrients and calories can be absorbed by the body through efficient breakdown of foods. You can enjoy a cup of yogurt or a glass or buttermilk or kefir as a healthy muscle building snack.

Leafy Greens

Although, most of us concentrate on proteins for building muscles; vegetables also play an equally important role when it comes to bodybuilding. Leafy green vegetables such as kale, spinach, romaine lettuce along with beet, avocado and squash are rich in calcium, folic acid, vitamins A, B, C, D and E – all of which are vital for improving muscle concentration, reducing inflammation and neutralizing the harmful effects of oxidative stress. The antioxidants present in vegetables speed up muscle and tissue recovery, which is an integral part of bodybuilding.

Protein Shakes

A healthy shake rich in carbohydrates and protein such as a whey protein shake is important to speed up the results of any muscle building program. A protein shake works as an effective pre-workout food which promotes optimal nutrient usage and effective muscle growth.

The combination of carbohydrates and protein in bodybuilding shakes reduce excessive muscle breakdown, improve protein synthesis in the body, boost up blood flow to the muscles and act a steady supply of energy.

Include these vegetarian muscle building foods in your bodybuilding diet and combine it with a daily schedule of resistance training in order to achieve your dream figure.

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Benefits of Eating Sprouts in Our Daily Diet – Good and Bad EffectsLaxmi Sravanthi Diet, Health, Vegetarian 148 Comments inShare 4

Sprouts have always been a popular nutritional food for many diet conscious people around the globe. They contain fewer calories compared to other snacks and are excellent sources of vitamin K, C, fiber, and other essential minerals. Most of us are always sceptical about sprouts, as we still have no exact idea about the good and bad effects of sprouts. Recent surveys say that Sprouts have essential therapeutic benefits and have the ability to protect us from diseases. Sprouting is a process of germinating seeds which can be consumed either cooked or raw. There are various types of sprouts such as moong beans, alfalfa beans, clover, soya beans, chickpea, radish, etc. and all these are mainly used in fresh salads, soups and sandwiches.

Health Benefits of Eating SproutsA healthy diet plan is incomplete without the inclusion of sprouts into it. Most of us eat sprouts as a morning breakfast, evening snack or sometimes an afternoon meal by adding them to a certain dish. The health benefits of eating sprouts are numerous as they are a rich source of protein, anti-oxidants and other vitamins. Sprouting can be done with various vegetables and legumes. They are extremely easy to make them at home, as we just add some water to soak the sprouts for at least 6 hours. As sprouts are nutrient-dense, they provide various health benefits.

Sprouts, one of the best foods if you are looking for weight loss, as it has fewer calories which help to keep your weight under control. It is an important component of healthy eating habits

Try to include a limited portion of sprouts in your regular diet, as it has a good amount of protein and other nutrients.

Sprouts can be a perfect replacement for lentils in our salads. Controlling hypertension is one of the most effective health benefits of sprouts and must

be included in the high blood pressure diet chart. Most of the heart and blood pressure problems are due to excess intake of sodium. Eating sprouts will regulate blood pressure levels, as sprouts are free from sodium which helps our body to reduce high blood pressure, hypertension and other heart related problems.

Sprouts are the perfect plant based food which can help us to reduce our blood cholesterol levels, which in turn reduces heart strokes and other heart issues.

Sprouts increase the activity of hydrolytic enzymes and also regulates our blood sugar level to provide the required nutrients throughout the body.

Eating raw sprouts will increase our digestion power and can flush out the impurities and detoxifies our blood.

Maintenance of healthy and beautiful skin is one of the beauty benefits of eating sprouts on a daily basis.

Benefits of healthy eating need no new emphasis. These are some of the healthy food facts about sprouts. Remember that sprouts should not be overcooked, as this can flush away the nutrients present in it. One should not completely live on sprouts; they can be included in our regular diet along with other healthy and nutritious foods.

Bad Effects of Eating Sprouts:

Though sprouts are a nutrient dense food, there are always questions raised on its harmful effects on our health. If sprouting is not done in a proper and healthy way, then there are chances for this healthy food to create problems for the human body.

If the sprouts are not cleaned properly, then the bacteria present in the sprout will keep multiplying and finally will keep us sick after consuming them.

Though it a healthy food, it should not be consumed if we are allergic to it. Sometimes, it might even degrade our immune power and thereby making us prone to various infections.

Sometimes raw sprouted beans are hard to digest and in turn will cause indigestion problems.

Sprouts like alfalfa contain a toxin called L-Cavanine which reduces the count of blood cells and also might lead to spleen enlargement.

Sprouts have been linked to the outbreak of E.coli and Salmonella infections and therefore, elderlies, children and people with weak immune system should not eat sprouts.

When you decide to include in food in your daily diet, it is necessary to know its negative effects as well. These are few harmful effects of eating sprouts. Sprouts are one of the healthy foods, but eating too much of it can cause various problems. So, always include a limited portion of sprouts in your salad and also make sure you grow them in sanitary conditions and clean them properly. You can also buy the popular sprout house organic sprouting seeds to make some tasty salads.

6 Healthy and Easy Sprouts Recipes

So, now that you have got an idea about the pros and cons of eating sprouts, here is a list of 6 healthy and tasty sprouts recipes that you can make for yourself and your family members in a jiffy.

Moong Sprouts Salad

This is an exceptionally healthy and tasty recipe that contains the goodness of sprouts along with fresh vegetables that make it an ideal food for weight loss that should be incorporated in the daily diet chart.

Ingredients:

Sprouted Moong Brans – 2 cups Onion – 1 finely chopped Tomato – 1 finely chopped Green Chilli – 1 finely chopped Boiled Potato – 1 Cut into small cubes Coriander Leaves – 1 tablespoon chopped Red Chilli Powder – 1/4th tsp Rock salt – As per taste Chaat Masala – 1/2 tsp Lemon Juice – 1 tsp

Procedure:

Rinse the sprouted moong beans thoroughly in water, boil the beans till they are tender, and Strain the excess water. Let the sprouts cool, now add all the ingredients – onions, chillies, tomatoes, potatoes, coriander leaves and mix well, add the salt, lemon juice, chilli powder and chaat masala from top, mix once more and serve immediately.

Green Gram Sprouts Soup

This is one of the delicious vegan weight loss recipes that contain very less oil, making it a healthy option for those who are strict about their calorie intake.

Ingredients:

Green Gram Sprouts – 1/2 cup Tomatoes – 2 Garlic Cloves – 4 Coriander Leaves – 1 Tablespoon chopped Salt -To taste Ghee – 1 teaspoon

Procedure:

Wash the sprouts thoroughly and keep aside. Chop the tomatoes and garlic finely. Now heat some water in a pan, add the sprouts and tomatoes, add salt and cook it till the sprouts are tender. In a separate frying pan, melt the ghee and add the garlic to it, fry till the garlic turns golden brown, add the soup to it, mix well, sprinkle coriander leaves from the top. Cover the lid and cook for another 5 minutes and serve hot with crunchy toast.

Wheat Sprouts Adia

This is a traditional South Indian recipe that is packed with the goodness of sprouts and lentils that makes it a complete health food for diabetics and calorie conscious people. This wholesome dish keeps you satiated for a long time.

Ingredients:

Whole wheat sprouts – 1 cup Green gram sprouts – 1/ cup Toor dal – 2 tsp Urad dal – 2 tsp Channa dal – 2 tsp Onions – 1 Red Chilli – 2 Curry leaves – few Salt as per taste Oil – 2 tbsp

Procedure:

Wash and grind the wheat sprouts roughly. Soak the channa dal, urad dal and toor dal in water for an hour. Grind the green gram sprouts along with the channa dal, urad dal, toor dal and red chillies to form a coarse batter. Chop the onion finely and mix all the batter with onions, curry leaves and salt in a large bowl. Heat oil in a flat bottomed pan, add a ladle of the batter and spread it to form thin circles. Make a few holes into them, fry till both sides are crisp, dribble excess oil and serve hot.

Sprouted Chickpea Curry

This is a famous North Indian dish that is one of the healthy lunch recipes to lose weight. It can be enjoyed all by itself or paired with rotis and chapatis. It is an extremely healthy sprout high in proteins, fiber and very low glycemic index making it suitable for diabetics.

Ingredients:

Sprouted chickpeas – 1 cup Cumin seeds – 1 teaspoon Green chillies – 2 finely chopped

Ginger – 1 tablespoon chopped Garlic – 2 tablespoons finely chopped Coriander powder – 2 teaspoons Turmeric powder – 1/2 teaspoon Garam masala powder – 1 tablespoon Onion – 1 chopped Tomatoes – 2 chopped Salt to taste Refined oil – 2 Teaspoons Coriander leaves – 1 tablespoon chopped

Procedure:

Wash the chickpea sprouts thoroughly and keep aside. Heat oil in a pan, add the cumin seeds and let them splutter and then add the onions, ginger, garlic and chillies. Cook the spices in medium flame for 5 to 8 minutes, stirring occasionally. Now, add turmeric, coriander powder and garam masala and mix all the ingredients well, add the tomatoes and cook till the tomatoes mix evenly with the other spices. Add the chickpeas, 3 cups of water, salt and cook on medium flame till the chickpeas are tender. It will take around 15 to 20 minutes. Sprinkle coriander leaves on top and serve hot with roti.

Alfalfa Sprouts Sandwich

This is a healthy sprouts recipe that is helpful in treating anaemia, improving appetite and relieving problems of indigestion. It is also helpful in fighting infections. So, load up on the health benefits of alfalfa with this delicious sprouts recipe. This nutritious recipe can be easily included in 1200 calorie meals to make it wholesome and hearty.

Ingredients:

Alfalfa Sprouts – 4 tablespoons Basil leaves – 4 teaspoons finely chopped Mayonnaise – 2 tablespoons Tomatoes – 4 tablespoons finely chopped Salt and black pepper powder to taste Whole wheat bread – 8 slices Lettuce leaves – 4

Procedure:

In a bowl add the mayonnaise, sprouts, salt, pepper, tomatoes and basil and mix well. Now, toast the bread and apply the prepared stuffing on four bread slices, top it up with the four lettuce leaves, cover with the rest of the four bread slices, cut diagonally to form triangles and serve with tomato sauce.

Spicy Sprouted Red Lentils

This is a tangy and delicious red lentil sprouts recipe with a Mediterranean twist. It contains the goodness of olive oil and it a healthy recipe rich in protein and fibers. The benefits of olive oil for body and overall health are well known. It is heart healthy recipe indeed.

Ingredients:

Sprouted red lentils – 1 cup Olive oil – 2 tablespoons Garlic – 4 cloves thinly sliced Cumin – 1 teaspoon Coriander – 1 teaspoon Lemon Juice – 1 tablespoon Salt and black pepper powder to taste Coriander leaves – 2 tablespoons freshly chopped

Procedure:

Steam the sprouted lentils till they are tender, drain excess water and set them aside. Now, heat the olive oil in a pan over medium heat, add the garlic and let it sizzle for a few minutes, now add the cumin and coriander and stir for 1 minute. Take the spices off the heat and drizzle over the lentils. Pour some lemon juice over it, season with salt and pepper and sprinkle the coriander leaves from the top.

Selection and Storage of Sprouts

Although you can sprout seeds and lentils in your home, but if you are opting for packed sprouts from grocery stores then it is important to select them with great care because they are highly perishable in nature.

Fresh sprouts are crisp in nature with white and moist roots. Don’t buy sprouts if they are musty, smelly or slimy looking. Buy only fresh sprouts from reputed stores. Use up the sprouts as soon as possible. Wash the sprouts thoroughly with water to get rid of dirt and impurities. It is best to consume the sprouts right away after buying. The shelf life of sprouts can be extended by storing them in plastic bags, and it can be

kept crisp for up to 3 days. Delicate sprouts such as alfalfa should be stored in ventilated plastic containers. Rinsing the sprouts daily using cold water can also extend shelf life. Mung bean sprouts can be stored in a frozen state for future use.

Hope, these easy to prepare sprouts recipes using minimum oil will help you achieve your target of weight loss and aid you to live a healthy and happy life. Include these recipes in your healthy diet plan and please share your healthy sprouts recipes with us in the comments section below.

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8 Best Types of Sprouts and their Health BenefitsSreeja Chowdhury Diet 4 Comments

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In order to stay healthy and have an envious figure, it is important to choose even your health foods wisely. The recent trend of lean structure, healthy eating habits and physic consciousness has led people turning towards vegetables, fat-free diets and cereal-based meal plans. Sprouts are

skinny little vegetables that are big on nutrition. Sprouts play an important role in the GM diet which is extremely popular for weight loss. The sprouts commence as seeds but gradually they germinate into very young plants. Their growth process moves smoothly when they are exposed to the right temperature and moisture.

Nutritional Value of SproutsEating sprouts regularly is beneficial to your health. They are alkaline, whole, pure and natural foods. Alkaline foods can affect the acidity and pH of bodily fluids, including the urine or blood and play a pivotal role in protecting our body from different kind of diseases. They are known as super foods and nutritional value of sprouts help us a lot to reduce lifestyle-related ailments if they are eaten on a regular basis. Sprouts are at a transitional stage between seeds and plants. As the seed’s own enzymes do almost all work, they are essentially pre-digested foods.

Pre-digested foods refer to the foods that have been pre-digested for us either by another animal or machines or equipment. The nutrients are in pre-digested form, so they require very little digestion, and the nutrients are easily absorbed into the bloodstream. Thus, an elemental diet provides you nutritional needs while giving your digestive system at rest. Sprouts nutrition reduces high blood pressure, helps in weight loss, lowers cardiovascular risk and helps us to fight against diabetes and fatty liver.

Nutritional Changes while Sprouting Process

Sprouting refers to the process of germinating seeds to be eaten raw or cooked. The nutritional changes that occur while sprouting mainly happen due to the breakdown of complex compounds into simpler forms. The process helps in the development of some essential nutrients, constituents and also plays an important role in the breakdown of anti-nutrients that make the whole phenomenon of sprouting possible. Metabolic activity in dormant seeds commence when they are hydrated during soaking. They are one of the most important ingredients for raw food diet, and they are widely used in Eastern Asian cuisine. They provide our body all the essential minerals and vitamins when they are used on a regular basis in our diet.

Steps to sprout lentils at home

Lentil that is a small, round shaped legume, is inexpensive, highly nutritious and can be stored for a long tome without refrigeration. It contains high level of protein and amino acids that help our body to fight against a different kind of diseases. Please note the following steps which will help you to sprout lentils at home.

Steps:

1. At first one or two cups lentils are placed in a quart jar and 2 cups water is added to it.2. Next, the top of the jar is covered with a clean cloth and the cover is tied with a rubber band3. After that they are soaked in water for 12 hours.4. After 12 hours, water is drained out from the jar.5. Then the lentils are rinsed once or twice, and they are kept out of sunlight very consciously.6. On the fourth day, sprouts will be ready for you with very small tail on their body.7. Then you can place the sprouts in a glass jar or plastic bag but the jar or plastic bag should not

be too wet.8. Thereafter rinse the lentils one more time, and your lentil sprouts are ready to eat.

Health Benefits of Top 8 kinds of Sprout

Here is a list of the best sprouts that you can add to your daily diet for improving overall health and promoting weight loss.

Bengal gram sprouts (chola)

It is also known as kala chana. Though it can be used in any recipe of sprouts in Indian cuisine, it is frequently used in curries, and it is available in dried or canned form. It does not contain any cholesterol. Each cup of Bengal gram sprouts has 45 grams of carbohydrates that are about 65% of the total calorie content of the legume. It contains dietary fiber which helps to reduce the risk of heart disease, diabetes, cancer, obesity and digestive problems. It is a good source of vitamin B-6.

 

Each cup of Bengal gram sprouts provides 0.19 milligrams of thiamin that plays an important role in the process of energy metabolism and the production of hormones and neurotransmitters. It is a good source of copper, iron, manganese and phosphorus and helps a lot to reduce the risk of osteoporosis, diabetes, anemia and arthritis. The average adult on a 2000 calorie diet needs between 56 and 77 grams of fat every day, Bengal gram sprouts can keep you well within this limit.

Green Gram Sprouts (mung)

It is also known as mung bean. Mung bean sprouts are a plant species in the legume family, and it is mainly cultivated in India, China and South East Asia. It is used as an ingredient in both savory and sweet dishes. Mung bean sprouts are rich in fiber, iron, Vitamin C, Vitamin K and B Vitamins. Vitamin K regulates the process of blood clotting and bone mineralization. It also plays a pivotal role in maintaining bone density, and it also reduces the risk of cardiovascular disease.

 

The presence of antioxidants in Vitamin C helps to protect cells from free radicals. If free radicals are not neutralized, they damage healthy cells causing inflammation that leads to chronic diseases. Vitamin C reduces skin wrinkling and protects our body from cancer, stroke and the common cold. Iron boosts our immune system by helping in the growth of cells that regulate the immune response. It has been recommended that men must consume 8 milligrams of iron daily while women must consume 18 milligrams. Mung bean sprouts help to fulfill the need.

Bean sprouts

All types of bean sprouts are rich in proteins, Vitamin C, folate and are low in calories. When the beans are sprouted, they become good sources of Vitamin C because the amount of Vitamin C enhances as the seed germinates. The presence of antioxidants in Vitamin C helps to protect cells from free radicals. It has been recommended that men must consume 90 milligrams of Vitamin C daily while women must consume 75 milligrams.

Folate plays an important role in the development of red blood cells and is important for many bodily functions including cell repair and maintenance, DNA synthesis, amino acid metabolism, the formation of leukocytes and erythrocytes. It prevents obesity and various cancers including colon cancer and also helps to prevent heart disease.

Alfalfa sprouts

Alfalfa sprouts belong to the family of alfalfa plant. They are good source of Vitamin C, Vitamin K, calcium, magnesium, iron, folate and Vitamin A. Alfalfa sprouts supply a large amount of bone-building calcium and potassium for healthy muscles and a normal heart beat.

They are one of the most important sources of phytoestrogens which lower the risk of heart disease, cancer and osteoporosis. The presence of saponins in alfalfa sprouts reduces the level of

LDL cholesterol and also helps to boost our immune system. Vitamins are important for good vision and cell growth.

Sunflower sprouts

Sunflower ensures incredible health benefits, and you can eat many parts of the plant. Sunflower sprouts provide essential amino acids which help to repair muscle tissues of our body and they are good source of vitamins, minerals and phytonutrients, folate and B Vitamins which provide nutrients for pregnant woman and developing baby.

The presence of antioxidants in sunflower sprouts helps heart health, slow aging and support cellular recovery. Sunflower sprouts have very low calories, and they help the process of weight loss. They are also rich in Vitamin D, Vitamin E, calcium, copper, iron, phosphorus, magnesium and potassium that help us to fight against various kinds of diseases.

Radish Sprouts

It is a good source of vitamins A, B, C, E, and K and also contains all essential amino acids. It helps to reduce weight, and the presence of lignin in them help to fight against cancer. It boosts our immune system and helps to improve liver and gallbladder function. It removes excess bilirubin from the blood that can help immensely sufferers of jaundice. It provides relief from the pain of constipation. It improves women’s health by relieving symptoms of menopause and hot flushes.

Red Lentil sprouts (masoor)

Red Lentil sprouts are one of the main sources of protein and are naturally low in calories as opposed to other sources of protein like meat and poultry. It helps to lose weight, and it is a good source of Vitamin C, potassium and folate. Vitamin C reduces skin wrinkling and protects our body from cancer, stroke and the common cold. Folate is important for the development of red blood cells and plays an important role in many bodily functions including cell repair and maintenance, DNA synthesis, amino acid metabolism, the formation of leukocytes and erythrocytes.

Chickpea sprouts (channa)

 Chickpea sprouts are rich in carbohydrates, dietary fiber, protein, vitamins and minerals. Dietary fiber keeps your digestive tract healthy, prevents heart disease and constipation. One of the main benefits of chickpea sprouts is their high protein content and low level of fat. They are rich in vitamins and minerals which provide us a substantial amount of nutrients with each serving.

 

Now that you know the incredible health benefits of different types of sprouts adopt them in your diet and don’t forget to share your health tips with us.