Want to lose weight during lockdown? Add these 4 fibre-rich foods to your diet to burn belly fat at home

Eting a balanced diet that includes a variety of nutrients, including protein, fibre and other essential vitamins and minerals will help you maintain health. A diet rich in whole plant foods will help you lose weight and reduce your risk of certain health problems. Dietary fibre is one main reason why whole plant foods are so good for your body. Growing evidence shows that a diet high in fibre can keep your digestive system healthy and make you feel fuller for longer, which is extremely beneficial for weight loss and reducing belly fat.

As most people around the world continue to stay at home to help curb the coronavirus pandemic, the World Health Organization (WHO) recommends to eat plenty of fibre to keep the digestive system healthy. Foods high in fibre can keep you full and prevent overeating, which can lead to weight gain - particularly around the tummy. So, adding fibre-rich foods to your diet may help you stay fit and avoid gaining weight while you’re confined to home.

Fibre-filled foods for weight loss

1. Cauliflower: This cruciferous vegetable is naturally high in fibre, which can help you burn and prevent belly fat. For instance, one study showed that  10-gram increase in daily intake of soluble fibre is linked to a 3.7 per cent lower risk of gaining abdominal fat. Cauliflower is also a great source of B-vitamins. The vegetable provides various antioxidants and phytonutrients that protect you against several diseases.
2. Carrots: Carrots are a good source of fibre, vitamins, minerals and antioxidants. Carrots contain several plant compounds, particularly carotenoids (beta-carotene and lutein) that can improve the immune system and reduce the risk of many diseases. They are a superfood for weight loss mainly due to high fibre content.
3. Beetroots: Low in calories and fat but high in vitamins and minerals, beets can provide numerous health benefits. The root vegetable actually contains several nutrients you need to maintain health. Beetroots have a low calorie and high water content, making them a great addition to weight loss diet. The fibre and protein in beet can reduce appetite and promote a feeling of fullness, which is important for maintaining weight.
4. Broccoli: Rich in fibre and several other nutrients such as vitamin C, vitamin K, folate, and potassium, broccoli is an excellent addition to your diet - whether you want to boost your weight loss or simply improve health. This cruciferous vegetable is packed full of potent antioxidants that may support healthy cells and prevent certain types of cancer. The antioxidants and fibre in broccoli may improve immunity and lower blood sugar levels, making it a great food for diabetics.

So, add fibre-rich foods to your diet to get rid of belly fat and promote weight loss. For optimal results, combine your fibre-rich diet with other healthy habits such as staying physically active, getting good sleep, etc.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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14 Healthy fiber rich foods

You've probably heard of fiber, but you may not know exactly what it is and why it is important to get your daily dose. 

 

Dietary fiber is best known for its ability to prevent or relieve constipation, but this naturally occurring nutrient has other health benefits as well, including lowering the risk of diabetes and heart disease and helping maintain a healthy weight. Fiber includes all the parts of plant foods that our body can't digest, which is it ironically helps get your digestion going. 

 

There are two kinds of fiber: soluble, the kind that dissolves in water, and insoluble fiber, the type that promotes the movement of material through the digestive system. Most plant-based foods contain both soluble and insoluble fiber, although not in equal amounts, which means it is best to eat a variety of foods rich in fiber. In general, above the age of 50, men should consume 30 grams and women 21 grams of fiber each day. 

 

Here are the foods that will help you the most with your fiber dose, and you probably eat some of them every day!

 

Apples

 

One medium-sized apple contains about 17 percent of the daily recommended value for fiber intake, about 4.4 grams. Apples also have less than 100 calories and are probably already a staple snack in your diet. Make sure to leave on the skin when you eat the apple, because it contains all of the fiber.

 

Walnuts

 

Only a handful of walnuts contains about 2 grams of fiber, 8 percent of your daily value, and has only 190 calories. Add walnuts to your morning yogurt or pack them as a healthy snack and you're good to go. Walnuts are also great additions to salad and deserts. 

 

Sweet Corn (Yellow)

 

A favorite snack of the summer months. Each 6-inch ear of corn has 1.5 grams of fiber in it, and a 12 ounce can has nearly twice that! Eat sweet corn just as it is, or add it to your favorite dishes to get enough fiber in your diet

 

Oatmeal

 

A great way to start off the day, oatmeal is high in fiber and so good for you! Not only does 1 cup of oatmeal contain 16 percent of your daily value  and only 160 calories, oatmeal will also help lower cholesterol. You can eat oatmeal plain or add berries to up the fiber content even more!

 

Lentils

 

In a soup or as a side, lentils are one of the fiber-richest legumes. They are also great sources of protein, folate, vitamins and iron. Just a cup of lentils contains 63 percent of your daily amount of fiber. 

 

 

Artichokes

 

Of course artichokes are good for you! One medium artichoke can provide you with nearly half of the daily recommended amount of fiber, along with a number of other nutrients. Artichokes are also very low in calories, with only 64 calories per medium-sized artichoke, so eat up!

 

Broccoli

 

This deep green vegetable is super rich in fiber, with one cup providing over two grams of fiber and 9 percent of the daily value. However, it is important to know that when the broccoli is steamed or cooked, it loses a good deal of its nutritional value and becomes more of a carbohydrate than anything else. So try to consume as much raw broccoli as possible, either in salads or as a snack. 

 

Shredded Wheat Cereal

 

Believe it or not, some breakfast cereals can be healthy! One cup of sugar-free shredded wheat cereal contains about 9 grams of fiber, 36 percent of your daily value. 

 

Brussels Sprouts

 

If you're not a fan of Brussels sprouts its ok to refrain from this one, but if you do like them or are willing to try, they are an excellent source of fiber and other nutrients. One cup of cooked Brussels sprouts contains about a quarter of the daily recommended value of fiber and are low in calories, only 65 per serving. 

 

Bulgur Wheat

 

The fiber-rich cousin of couscous, bulgur wheat is rich in both protein and fiber. One cup of cooked bulgur wheat contains 33 percent of the daily value of fiber, and can be eaten for breakfast, lunch and dinner depending what spices are added to it. 

 

Brown Rice

 

Brown rice is rich in insoluble fiber, which can help relieve constipation and help keep you regular. Add it as a side dish to your daily serving of protein and you will take care of nearly 14 percent of your daily value with only one cup. 

 

Prunes

 

Dry fruit is traditionally known as a quick source of fiber, but not the amounts you may have thought. About 6 dried prunes contain 3.6 grams of fiber, or 14 percent of the daily value, which is good, but not amazing. However, prunes are full of plenty of other nutrients that make them worthwhile for eating.  

 

Navy Beans

 

When it comes to fiber-rich fruits and vegetables, navy beans steal the show. With 19.1 grams of fiber in one cup of cooked beans, you will take care of 76 percent of your fiber intake in a flash!

 

Raspberries

 

 

Who doesn't love red and sweet raspberries? Well, the good news is that these berries taste great and are an excellent source of fiber. One cup of raspberries contains nearly 32 percent of your daily value and can be enjoyed at any time of the day as a sweet, nourishing, and low calorie treat!

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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10 stress busting foods you should have during the lockdown

The coronavirus induced lockdown has suddenly changed our daily routines. Our sleep routines have changed, we are now working from home and this has caused us to snack more than usual. With all the panic, fear and stress, it is important that we take care of our mental as well as physical health. When we talk about anxiety and stress, we think about meditation and control as the only solutions. Who knew that what we eat also affects our stress levels equally?

Here is a list of ten foods that can help you manage the stress caused by the lockdown.
 
Herbal tea
It is sometimes simply the feelings induced by foods that can help us with our stress. Herbal teas can make you feel calmer and create a feeling of warmth and friendliness. You can add herbs like lavender and chamomile to add to the flavour and help you de-stress better.
 
Dark Chocolate
Chocolate has both a chemical and an emotional impact on our mood. It is an indulgence for people of all ages. The antioxidants in dark chocolate also help us fight off stress and anxiety. However, it is important that you eat chocolate in moderation. It is also advisable that you choose a chocolate bar that does not have any added sugar.
 
Whole grains
Whole grains make up for the day’s quota of carbohydrates. Carbs help increase the serotonin levels, the chemical that is responsible for making you feel better. Focus on adding healthy unrefined carbohydrates like sweet potatoes to your diet. Unrefined carbohydrates cause a quick spike in blood sugar levels whereas complex carbs provide vitamins, minerals and fiber.
 
Avocados
Avocados are rich in Omega-3 fatty acids that reduce stress and anxiety. They also boost concentration and improve mood. Along with omega-3 acids, avocados are also rich in phytochemicals, fiber and essential nutrients.
 
Fish
It is beneficial to add seafood to your diet to help you beat stress. Especially fatty fish that are full of heart-healthy omega-3 acids. They play a big role in easing depression. Tuna, halibut, salmon, herring and sardines are some that you can try to add to your diet. If you do not eat seafood you can supplement them with seaweed, chia seeds, flaxseeds, walnuts or even fish oil
 
Warm Milk
A glass of warm milk before bed is the perfect recipe for a good night’s sleep. It has a relaxing effect. For some, who have created a habit of having milk before bed, it may also be a signal that its time to go to bed. Calcium, along with bone health, is also responsible for reducing depression, stabilizing your mood and relaxing your muscles
 
Nuts
Nuts are rich in vitamin B fatty acids. It is advisable to add almonds, pistachios and walnuts to your diet to beat the stress of the quarantine. Nuts are also known to lower blood pressure and are rich in magnesium. However, be mindful of the amount that you consume. Eat only a handful a day.
 
Citrus fruits
Citrus fruits are rich in vitamin C which is known to reduce stress, anxiety and depression. Oranges, grapefruits and strawberries are the best sources of vitamin C and E which are helpful in battling stress.
 
Probiotics
Probiotics help maintain a healthy gut. Research suggests that there is a direct correlation between gut health and stress, anxiety, depression and your mood.

Fiber rich foods
Fiber, which is also good for your gut health, helps reduce oxidative stress and inflammation. Add beans, green peas, berries, almonds, flaxseeds, sesame and green vegetables for your daily dose of fiber. It helps balance blood sugar and prevents spikes in insulin levels.

 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Here is how you can control your hunger pangs while being at home

For all the food lovers out there, quarantine period could be a hard time. With most food joints closed, the urge to eat food from outside increases many folds. Though some places are still open, you still hesitate from ordering food due to COVID-19 pandemic in place. In such a situation, eating home-made food is the best option, but what to do when hunger pangs strike?

Here are a few ways by which you can keep hunger pangs at bay and adopt healthy eating habits:
 
Fill up on protein
Protein-rich food has a property of keeping you feeling full for long. Eating protein will help you keep a check on the calorie intake and will also prevent hunger pangs for a long time. You can include eggs, tofu, seeds, lentils and yogurt in your diet to increase your fiber intake.
 
Eat fiber rich food
Intake of fibrous foods not only eases the bowel movement but also helps in stretching the stomach. This further reduces the emptying rate of stomach and helps you keep full for long. Eating beans, chickpeas, oranges and lentils could help you in satiating those hunger pangs.
 
Opt for healthy snacks
Whenever you feel hungry, substitute your junk snacks with healthy ones. Instead of eating something fried and oily, eat things which are cooked and baked. Eating fruits, yogurt, fresh-fruits juices can also be a healthy enough snacking option
 
Drink more water
Water plays a big role in calming down a growling stomach. Keep refilling water in your body which will not only keep you full but will also give you a clear skin. Drinking fluids also help in calming down the urge of eating anything junk. Make it a point to drink at least 7-8 glasses of water every day and avoid sugary and fizzy drinks.
 
Have a nutritious breakfast
The first meal of the day is the most important one for your body. Having a light breakfast could make you feel hungry in an hour or two and will lead you to snacking unnecessarily. On the other hand, having a proper nutritious breakfast will keep you full till lunch and will help you skip the urge of snacking
 
Chew gum
Another hack of avoiding hunger pangs is by chewing gum. It will keep your mouth moving and will give your mind an illusion of eating something. This will trick your brain into staying away from unhealthy foods and drinks.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement