Weight loss: Protein-rich breakfast items to shed kilos

High protein diet for weight loss

When it comes to weight loss, the importance of eating protein-rich foods is known to all. Protein is the building block of cells, and increasing its intake when trying to shed kilos can be useful in more than one way. Protein keeps you fuller for a longer time, preventing unhealthy munching and helping in gaining muscles. For anyone trying to drop some kilos, it is essential to increase protein intake to 1 to 1.5 grams per kilo of their body weight (depending on the level of physical activity) to see long term results. Starting your day with a protein-rich breakfast can keep you fuller till the afternoon and boost your metabolism. Here are 5 high protein meals that you can put in the morning to give a better start to your day.

Eggs

Scrambled, boiled, omelette or sunny-side up, there are so many recipes of eggs you can experiment with for your first meal of the day. Eggs are among the best sources of high-quality complete protein that you can include in your breakfast to increase your protein intake. It is also loaded with other nutrients like vitamin D, iron and magnesium, necessary for the body. You can easily pair them with a slice of whole-grain bread and some veggie.

​Oatmeal

A bowl of warm oatmeal with a teaspoon of nut butter, some fresh fruits and nuts, makes the perfect breakfast for a cold winter morning. One bowl of oatmeal can provide you with a sufficient amount of protein and other nutrients like fiber, copper, iron and zinc. These nutrients can also help to boost immunity and prevent you from cold and cough in winters.

​Chia pudding

The tiny chia seeds are rich in protein and extremely filling. One bowl of chia seeds in the morning with some nuts and fresh fruits can keep you energetic till morning. This breakfast dish is best for days you know you will have a busy morning. Soak some seeds in milk at night and you are set for the morning. Chia seeds can also help to lower the risk of heart diseases and prevent constipation.

Moong dal chilla

If you want to have something Indian, make moong dal chilla for your breakfast. Moong dal is rich in Vitamin A, B, C, D, E, protein, fiber, iron, magnesium and other nutrients. Have two moong dal chills prepared with ghee in the morning to prevent munching on unhealthy foods between meal-time and keep your digestive system healthy.

Poha

Poha is comfort food and adding some peanuts to it make it a protein-rich meal that can be eaten in the morning. To make your bowl of poha more filling and nutritious add some peas, onions, potatoes and cauliflower to it. You can also have poha as snacks in the afternoon to curb mid-meal hunger.

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

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The 1200-calorie diet plan: What you can eat and does it really work?

The 1200-calorie diet plan: What you can eat and does it really work?

Creating a calorie deficit is the first step towards losing weight. For the unversed, creating a calorie deficit means eating fewer calories than what you can burn in a day. The 1200 calorie diet, as the name explains is a calorie-restrictive diet, which promises to make you lose weight quickly. While following the diet plan, you are not supposed to eat much but just three meals per day with one snack.

The diet plan is safe but it definitely affects your energy levels. Maintaining energy with less amount of food might be stressful and tough for many. So, if you are trying to follow the diet, do it only for a restrictive period of time.

​Here are five tips to follow the diet plan

1. Reduce your salt intake. Avoid eating sandwiches, pizza, bread, canned food and poultry products.

2. Do not forget to include protein in your diet. And make sure to not consume more than 15-20 grams of carbohydrates in your snacks. Replace your meetha with fruits and salty snacks like chips with whole-grain bars.

3. Include a lot of vegetables, fruits and whole grains in your daily diet. Try to eat high fibre carbs instead of simple carbs.

4. Do not consume full-fat dairy, choose plant-based options like olive oil and nuts. Eat fish instead of red meat.

5. Include vitamins, minerals and other nutrients in your diet. Consume nuts, beans, olive oil, whole grains and lean protein.

Here is all what you can eat on a 1200 calorie diet

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Breakfast

2 large eggs

1 cup oatmeal

2 slices of whole-grain bread

1/2 cup of blueberries

1/2 cup fresh pineapple

1 cup fat-free cottage cheese

Lunch options

1 cup skimmed milk

2 slices of whole-grain bread

1 medium peach

3 oz grilled chicken

Avocado and shredded lettuce

Dinner options

1/2 cup whole wheat pasta

2 cups spring lettuce

1/2 cup of brown rice

1 cup broccoli

1 medium baked potato

1 cup green beans

4 oz grilled chicken

Snack option

1 medium-size apple

1 cup skim milk

Plain Greek yoghurt

1/2 cup strawberries

1/4 cup mixed nuts

2 tablespoon dried cranberries

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

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

What You Can & Can't Eat on an Empty Stomach

Did you know that there are certain kinds of food which should never be ideally consumed on an empty stomach, since they may cause a number of ill effects? 
Foods to Avoid on an Empty Stomach
1. Spices
Eating spicy food on an empty stomach can be very harsh on your digestive system. This is because spices trigger the release of gastric acid, which may result in you developing a number of nasty gastric disorders.
2. Bananas
Despite being rich in magnesium, eating bananas on an empty stomach could end up elevating this mineral's blood levels, which could have a negative effect on your heart health.
3. Citrus Fruits
Citrus fruits contain a lot of citric acids, and this may damage your mucous membranes, leading to gastritis and heartburn when consumed alone.
4. Food Containing Yeast
Pastries, bread, and other types of food made with yeast can end up increasing your body’s natural yeast content when eaten on an empty stomach. When your yeast levels get too high, you may end up suffering from gastric or oral infections, as well as unsightly skin eruptions.
5. Green Veggies
Eating green vegetables on an empty stomach may end up causing excess gas or heartburn due to the great amount of roughage they contain.
6. Tomatoes
Tomatoes contain large amounts of tannic acid, which end up further acid production in the digestive tract. High levels of acid there can end up leading to a number of gastric disorders.
7. Cold Carbonated Drinks
The carbonation that soft drinks contain could be harmful to your body's delicate mucosa. Additionally, cold drinks tend to slow your blood circulation, which could result in indigestion.
8. Yogurt
While yogurt typically contains plenty of healthy probiotics, when taken on an empty stomach most of their benefits are negated, due to the healthy bacteria being destroyed by your stomach acid.
Foods to Eat on an Empty Stomach

1. Oatmeal
Oatmeal contains a brilliant mixture of fiber, essential minerals, and slow-burning carbohydrates. Together, they may help lower levels of bad cholesterol, as well as helping in blood pressure regulation.
2. Honey
Apart from being rich in minerals, amino acids, and B vitamins, honey's texture, consistency, and antimicrobial elements boost the immune system, prevent gastrointestinal diseases, and even reduce the symptoms of upper respiratory problems.
3. Eggs
Eggs are complete proteins which are full of beneficial minerals and can be safely consumed at any time in the day. These minerals have the ability to give your memory a boost, aid in brain development, and even prevent eye-related diseases.
4. Nuts
Nuts are a natural source of protein which are also rich in vitamins, minerals, omega-3 fatty acids, and even antioxidants. Consuming just a handful of nuts will also help you keep hunger pangs at bay.

5. Watermelon
This delicious fruit balances out your electrolyte and fluid levels, while also supplying your body with plenty of powerful vitamins. Watermelon contains antioxidants called flavonoids, which protect the tissues and organs from the effects of infections and aging.
6. Whole-Grain Bread
Entirely yeast-free, this type of bread is a fantastic source of magnesium, iron, and selenium, which boost the immune system and prevent anemia. The fiber it contains will help maintain your gastrointestinal regularity, while also regulating cholesterol levels, and keeping hunger pangs at bay.
7. Blueberries
These wonderful berries are full of vitamins A, C, and E, as well as antioxidants, which can prevent the development of cancers, aging, and degenerative diseases.
8. Buckwheat
Buckwheat is an invaluable source of iron, B vitamins, fiber, protein, and minerals. These fibrous seeds not only help regulate your cholesterol levels but may also keep your digestive system properly functioning.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
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