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Dietician

Shocked with overnight weight gain?

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Shocked with overnight weight gain?

Did you ever weighed more than yesterday just after waking up? Ever wondered as why you gained weight overnight? Well, it’s not new and happens to many people. So, fret not!

Nutritionist Pooja Makhija recently addressed the concern of overnight weight gain on Instagram. According to her, it takes 7000 unburnt calories to make you gain a kilo of body weight, so clearly, that’s not exactly why you have gained weight in a night. The below mentioned ones are the reasons as why people gain weight overnight. Read on.

1. Drinking alcohol last night

2. Drinking insufficient water previous day

3. Poor quality or quantity of sleep

4. An emotionally stressful day

5. New medication could also be the reason

6. Before your period cycle

7. Late dinner might also result in weight gain

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Dietician

Which fruits are good for you as per your goals and health?

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Which fruits are good for you as per your goals and health?

In general, all fruits are considered good for health but depending on the health conditions (in terms of diets, diabetes etc) of the people, the requirement also changes. Diets that are rich in whole foods — such as fruits, vegetables, and whole grains — support overall health and may help prevent some chronic conditions. Fruits contain nutrients that may be lacking in the average diet, along with other beneficial plant compounds, such as various antioxidants.

So now, we know that not all fruits are good for everyone. In this piece, we have mentioned the desirable fruits for people according to their needs. Give a quick read.

Bananas: Bananas are not recommended by many due to their higher amounts of carbs, sugars, and calories per serving.

One banana contains:

• 112 calories

• 1.37 grams (g) of protein

• 0.42 g of fat

• 28.8 g of carbs

• 3.28 g of fiber

• 15.4 g of sugar

• 451 milligrams (mg) of potassium

• 34 mg of magnesium

• 11 mg of vitamin C

• 0.46 mg of vitamin B6

• 0.1 mg of copper

Mangoes: Many people don’t prefer mangoes as they are very rich in sugars that may affect blood sugar levels.

One cup of mango contains:

• 99 calories

• 1.35 g of protein

• 0.63 g of fat

• 24.7 g of carbs

• 2.64 g of fiber

• 22.5 g of sugar

• 277 mg of potassium

• 89.1 micrograms (mcg) of vitamin A

• 60.1 mg of vitamin C

• 0.2 mg of vitamin B6

• 0.83 g of copper

Cherries: Cherries are rich in antioxidants but have a lot of sugar per serving, with little fiber to balance this out.

One cup of cherries contains:

• 94.5 calories

• 1.59 g of protein

• 0.3 g of fat

• 24 g of carbs

• 3.15 g of fiber

• 19.2 g of sugar

• 0.54 g of iron

• 19.5 mg of calcium

• 10.5 mg of vitamin C

Coconut: Coconut is very high in fat, so it may not be ideal for people who are looking to reduce their fat or calorie intake.

One cup of fresh cocnut contains:

• 301 calories

• 2.83 g of protein

• 28.5 g of fat

• 12.9 g of carbs

• 7.65 g of fiber

• 5.3 g of sugar

• 11.9 mg of calcium

• 303 mg of potassium

• 27.2 mg of magnesium

• 2.8 mg of vitamin C

• 8.58 mcg of selenium

• 2.07 mg of iron

Grapes: Grapes contain high in sugars and have little fiber to balance this out.

One cup of grapes contains:

• 104 calories

• 1.08 g of protein

• 0.24 g of fat

• 27.2 g of carbs

• 1.35 g of fiber

• 23.2 g of sugar

• 286 mg of potassium

• 4.8 mg of vitamin C

• 0.19 mg of copper

Lychees: Lychees are too sweet for some people, and they have very little fiber to balance out their sugar content.

One cup of lychees contains:

• 125 calories

• 1.58 g of protein

• 0.83 g of fat

• 31.4 g of carbs

• 2.47 g of fiber

• 28.9 g of sugar

• 325 mg of potassium

• 136 mg of vitamin C

• 0.28 mg of copper

Orange juice: Oranges are sources of fiber, water, and important vitamins, such as vitamin C. But they are also rich in sugars and is quite acidic, which may contribute to the erosion of tooth enamel.

One cup of orange juice contains:

• 119 calories

• 1.69 g of protein

• 0.3 g of fat

• 28.4 g of carbs

• 0.74 g of fiber

• 20.6 g of sugar

• 139 mg of calcium

• 441 mg of potassium

• 27.3 mg of magnesium

• 83.3 mg of vitamin C

• 0.11 mg of thiamin

• 47.1 mcg of folate

Dried fruit: Dried fruit has had all of its water removed. So, these are sweeter and smaller than their whole fruit alternatives, which may make it easier to overeat them. People who are watching their calorie or sugar intake may should avoid them.

Other options: 

Berries: Usually, berries are lower in sugar than many other fruits and contain beneficial fiber and vitamins. Berries also tend to have higher levels of phytochemicals and antioxidants that may support overall health.

Watermelon: Watermelon is very low in calories while providing the sweet taste that many people desire from fruit.

One cup of watermelon contains:

• 46.5 calories

• 0.93 g of protein

• 0.23 g of fat

• 11.5 g of carbs

• 0.61 g of fiber

• 9.42 g of sugar

• 170 mg of potassium

• 12.3 mg of vitamin C

• 42.6 mcg of vitamin A

Apples: Apples are good in anti-oxidants and are rich in water and healthy fibers that may be more filling than some other options without being very calorie dense.

One large apple contains:

• 126 calories

• 0.63 g of protein

• 0.41 g of fat

• 33.4 g of carbs

• 5.81 g of fiber

• 25.1 g of sugar

• 14.5 mg of calcium

• 259 mg of potassium

• 12.1 mg of magnesium

• 11.1 mg of vitamin C

• 65.3 mcg of beta-carotene

Grapefruit: Grapefruit is low in calories and high in nutrients, including a number of helpful antioxidants.

One cup of grapefruit contains:

• 75.6 calories

• 1.39 g of protein

• 0.25 g of fat

• 19.2 g of carbs

• 2.88 g of fiber

• 12.4 g of sugar

• 39.6 mg of calcium

• 243 mg of potassium

• 16.2 mg of magnesium

• 56.2 mg of vitamin C

• 104 mcg of vitamin A

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Dietician

Are you eating your meals right?

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Are you eating your meals right?

Eating your meals on a regular schedule will help keep your digestive system in good health. Also, the time at which you consume your food determines your metabolism. Most of us, don’t eat right or eat at odd timings. But that shouldn’t happen because it is not good for your system.

So, to help you out from the irregular pattern of eating your meals, we have summed up a list as how and at what times are ideal for your breakfast, lunch and dinner. Give a quick read and try implementing.

Breakfast:

Ideal time – 7-8 AM

Not after- 10 AM

Point to remember – Eat within 30 minutes of waking up

Lunch:

Ideal time – 12:30 – 2 PM

Not after- 4 PM

Point to remember – Ideal gap between breakfast and lunch should be 4 hours

Dinner:

Ideal time – 6-7 PM

Not after- 9 PM

Point to remember – Should eat at least 3 hours before bedtime

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7 day diet plan to lose weight

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7 day diet plan to lose weight

Looking for a diet plan to lose weight in a week ? Then you should read this piece. This article explains you about the 7 day diet plan that helps to lose weight without any side effects. Also, this 7 day diet plan is harmless so any one can follow it but make sure you are doing to properly and carefully. Read on.

Your 7 Day Diet Guide To Lose Weight :

This 7 day diet plan is packed with list of foods that you should take in. It is also called as the GM Diet plan. Read it carefully and implement the same.

1. First Day :

Before Breakfast ( 6 am to 6.30 am) : Soon after waking up, drink a glass of warm water with lemon juice or honey. This helps your system to cleanse. Follow this regularly throughout the 7 day diet plan.

Breakfast (8 am) : Start your day with some healthy breakfast. Eat an apple.

After Breakfast (11 am) : After breakfast, indulge in some healthy snack like – half a bowl of sliced cantaloupe.

Lunch (12 m to 2 pm) : For lunch, eat a bowl of watermelon pieces. Do not forget to drink water.

Evening Snack (5 pm) : Try to eat an evening snack. You can go for a fruit – apple or orange.

Dinner ( 8 pm to 9 pm) : For dinner, eat sliced cantaloupe and a guava.

2. Second Day : 

Breakfast : Eat a boiled potato. Also you can eat a teaspoon of low fat butter.

After Breakfast : Indulge in a salad that is filled with lettuce and cabbage.

Lunch : In the lunch, eat a salad of onions, carrots and cucumbers.

After Lunch : Eat a bowl of – half cup sliced bell pepper and another cup of boiled broccoli

Evening Snack : Munch on some boiled cauliflower.

Dinner : Go for a salad that is full of green beans, broccoli and boiled carrots.

3. Third Day :

Breakfast : An apple and a half bowl of cantaloupe

After Breakfast : A pear and a half a sliced Pineapple

Lunch : Go for a salad of carrots, lettuce and cucumber

Post Lunch : Indulge in with an orange and half a sliced cantaloupe

Evening Snack : Eat a pear

Lunch : Eat beets and boiled broccoli.

4. Fourth Day :

Breakfast : Eat two bananas and drink a glass of milk

After Breakfast : Go for a banana shake. Also you can add half spoon of honey.

Lunch : Go for a bowl of diet soup.

Post Lunch : Indulge in a banana milkshake

Evening Snack : Eat two bananas (small size preferred)

Dinner : Eat two bananas and drink a glass of milk

5. Fifth Day :

Breakfast : Eat kidney beans and a cup of tomatoes.

After Breakfast : Eat a cup of yogurt

Lunch : Go for a bowl of brown rice, two tomatoes or chicken breast or fish

Post Lunch : Eat a salad of onions and sprouts

Evening Snack : Eat an apple or orange or a pear

Dinner : Go for a diet soup

6. Sixth Day :

Breakfast : Eat a bowl of boiled vegetables

After Breakfast : Eat a bowl of tomato pieces and boiled kidney beans.

Lunch : You can eat a bowl of brown rice or fish or chicken breast. Also include the diet soup

Post Lunch : Go for 4 baby carrots

Evening Snack : Indulge in a bowl of diet soup

Dinner : Eat a bowl of boiled vegetables

7. Seventh Day : 

Breakfast : Eat a mixed vegetable salad and drink a glass of apple or orange juice

After Breakfast : Eat a bowl of diet soup and few carrot pieces

Lunch : Eat a cup of brown rice with some boiled vegetables

Post Lunch : Go for few carrots and a glass of Kiwi juice

Evening Snack : Eat a bowl of vegetable salad

Dinner : Go for a bowl of diet soup

 

Other Tips :

Along with the above mentioned 7 day diet plan that is packed with fruits, you need to follow certain tips as well. Take a look at the tips below.

1. Make sure that you are drinking lots of water. Drink at least 8 to 10 glasses of water per day.

2. Don’t drink alcohol

3. And importantly, do not cheat on the meals during the 7 day diet plan

4. For better results just stick to fruits and lots of water

5. Also, one should exercises like – neck rotation, Surya Namskar, shoulder rotation, squats, crunches, sit ups, arms circles, wrist rotation, air cycling and face exercise during this 7 day diet plan.

6. Before kick starting the 7 day diet plan or GM diet, consult the doctor in case if you have any health related issues.

Conclusion :

Just follow the above mentioned 7 day diet plan or GM diet for a week and see the better results of losing weight. But do not do this 7 day diet plan continuously as it is not a healthy idea. Make sure that you are following the GM diet plan under supervision if you are suffering with any health issue.

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