Fibre

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There are some health conditions – which can be attributed purely to lack of fibre in your diet. Gas, bloating, constant hunger, constipation, flabby deposits of fat, oily skin – all can be avoided if you have enough fiber.

While fibre has no direct connection with weight loss, it does help keep your stomach full for long periods of time, which would help you avoid overeating. In fact, I have a personal theory – anytime you  feel like eating any kind of junk, first eat a fibrous item. This will suppress the instant craving, and limit the amount of junk you eat. Moreover, it also helps you look younger and fitter.

For those who keep getting pimples or have oily skin – have more water, and have more fibre !



Benefits of Fibre –

– It keeps you full for longer periods of time, thus helps you avoid overeating.

– Most fibrous foods are low on calories.

– Fibre helps you regulate your digestive system.

– Keeps your skin young and fresh.

Lowers the risk of heart attack and diabetes.

Foods that contain fibre –

-Veggies

-Beans

-Nuts

-Brown bread

-Fruits

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How to make a healthy burger

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Once out of curiosity, I searched Google for healthy burger recipes.  I saw tonnes of options there, but left disappointed. You know why ? They all missed the point !

What makes a burger unhealthy ? 

People have a lot of opinions on what makes a burger unhealthy – from the meat to the sauces. They’re mistaken in most cases. There are just two things that make burgers unhealthy –

1) Processed Carbs – The burger buns are huge ! You know why restaurants make them so huge ? Because flour is cheap and filling. If they thin out the bun and increase the meat and veggies, their costs will double, and the customer might not feel full !

2) Processed Oil – Burger patties in restaurants are generally fried. And fried in processed oil.

What are the alternatives ?

For the patty – The meat is not bad for your health (Go for a chickpea (chana) patty if you’re a veggie. DO NOT go for potato). Just do not use oil. Either grill it (healthier), or deep fry it in butter. Butter has this amazing quality  – combine it with a little bit of meat and it will keep you full for hours and hours.

For the bun – replace the bottom bun by a thin slice of brown bread. Do not use a top bun –  let the burger be open. However, if you really want to use a top covering, either use a thin cheese slice, or a thin slice of brown bread.

And yes – if you like veggies, use as many as possible. They’re all good for you !

Making these changes will increase the nutritional value of the burger, and actually make it a healthy meal !

Summary

There are just three things you need to follow –

Use as less bread as possible, and where needed, replace the bun by either brown bread or cheese.

DO NOT fry the patty in processed oil. Use butter or grill it.

Use as many veggies as possible.

Just to end this post, here’s a picture of what my perfect burger would look like. I’m happy that someone on the internet finally got it right !

Junk Snacks

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Today’s tip is about how replace bad snacks by good snacks and decrease your calorie intake by leaps and bounds.

What exactly is a bad snack ? Any food item that mainly contains carbs, or any food item that is deep fried in oil.

PS: Deep frying something in butter is fine, but I’ll talk about that in another post!

Without wasting any more time, let me make a list of items to avoid and alternate snack options –

Avoid: Sweets, Biscuits, Lays (and other potato chips), Haldiram snacks, samosas etc,  soft drinks, packed fruit juice, burgers, french fries.

 

Alternate snack options:

Bread Pizza –

Chop mushrooms, capsicum, tomatoes, onions, sweet corn, and anything else that you want. Shallow fry these in butter (not oil please). Dump loads and loads of these fried veggies on a piece of bread, add cheese and grill 🙂 You can refer to a detailed recipe here, but please make sure you use twice as many veggies per toast.

Nuts –

Salad –

The perfect snack – hardly any calories, tons of roughage !

Paneer Tikka –

You can use the recipe given on this link, but ensure that the dish is shallow fried and NOT DEEP FRIED.

Chicken Sausages –

Eggs –

Dinner

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Want to lose massive amounts of weight without changing your lifestyle too much ? Lessen your carbohydrate intake after 7 PM.

In terms of Indian food, do not have more than two rotis or an equivalent amount of rice/bread after 7 PM. Eat more before that so that you do not feel too hungry. Also, avoid fattening fast food items like burgers, pizzas and potato chips after 7 PM. Still feel like eating them ? Do it before 7 !

Some ways to make this a successful habit –

1) Eat twice the amount of daal, veggies, curd blah blah to compensate for the lack of carbs.

2) Eat loads of salad items and fruits if you want.

3) Eat something in the evening.

4) If you feel like snacking, either eat eggs or chicken, or nuts, or grill a toasted piece of brown bread laden with mushrooms, tomatoes, onions, corn, bell peppers.

Summary :

After 7 PM, you are free to eat –

Veggies, Daals, Fruits, Chicken, Eggs, Nuts, Yogurt

You must avoid –

Fast food, soft drinks, more than two rotis (or equivalent amount of rice), sweets.