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Nutrition

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How tracking calories helps you lose weight. Losing weight is common knowledge, right? You need to eat fewer calories than you burn to reach your goal weight.  The basic weight loss strategy remains the same, even with the latest technology-enabled programs: “calories in vs calories out.”.  Yet, despite its underlying biological truths, calorie counting vastly simplifies the complex mechanisms determining human body weight, according to research and registered dietitians. Learn if calorie counting works for weight loss that lasts and if it’s a good fit for you. Precisely what does a calorie mean? A calorie is an exact unit of energy. It represents how much energy it takes to raise the temperature of 1 gram of water by 1 degree Celsius. In the case of food, calories are kilocalories, which are 1,000 of these tiny units. Foods containing fat have the highest calorie density, with 9 kilocalories per gram.…

Sometimes, it may seem that the only way to lose weight is to adopt a super-strict diet or spend every waking moment at the gym. Fortunately, that’s not the case. “Making small changes to your lifestyle is the best way to achieve healthy and sustainable weight loss,” says Alpha Coach co-founder and product head Vishnu Venugopalan. Losing weight is not a sprint. It’s a marathon. Even though fad diets seem to be the most effective method of losing weight, they are doomed to fail over time. “A person may lose weight quickly, but they’ll also gain it back, often with some added pounds,” says Ketan Mevinkurve, founder and CEO of Alpha Coach.  Rather than punishing your body to lose weight, try these 14 tips to get healthier overall. There are many benefits to this besides possible weight loss! 1. Be mindful of how much you eat. Vishnu points out that…

If you’re trying to lose weight, meal planning can be helpful. It can help you lose weight by creating a calorie deficit when done correctly. Moreover, it can provide your body with the nutrition it needs to function and remain healthy. Preparing your meals can also be simplified and time-saving if you plan your meals. We explore the most significant aspects of meal planning for weight loss and some easy recipes and extra tips. Meal planning for weight loss. Weight-loss meal plans come in a wide variety of options, which can be overwhelming. Therefore, you must remember a few things when choosing a plan. Create a calorie deficit in a nutrient-dense way. Weight loss plans all have one thing in common – they force you to eat fewer calories than you burn. Even though a calorie deficit will help you lose weight regardless of how it is created,…

Yes Whey Protein is Natural and Safe! Whey protein is extracted from cow’s milk. Cow’s milk constitutes 80% casein protein and 20% whey protein. Casein is converted into cheese or paneer, while whey is the leftover liquid that is separated from the cheese or paneer making process. Both components have a PDCAA (Protein Digestibility Corrected Amino Acid Score) score of 1.0 which is the highest score for a vegetarian protein source. Don’t let such misconceptions deprive you of something that can prove to be extremely beneficial. Protein powder can naturally boost growth, development, strength, and recovery.

It’s best to eat the right portions for health and weight loss, yet you may find measuring and counting too overwhelming, although you will see drastic change if you stick to the same portion and the same food every day. Here comes the ONE PLATE RULE in ACTION “The healthy plate method makes planning balanced meals a snap” Plate size matters Eating from a smaller plate is a clever, natural way to limit portions without feeling deprived.The plate method uses a 9-inch diameter plate closer to the size of your salad plate than your dinner plate 1:NON STARCHY VEGETABLE Filling half your plate with veggies means more crunch, more color more fiber. Mix two or more different vegetables (e.g., salad and roasted veggies) or double up on one kind. Cooked, steamed, or raw veggies. Include asparagus, broccoli, carrots, cauliflower, green beans, lettuce, mushrooms, spinach 2: PROTEIN A quarter of your…

We all understand that there are different ways to achieve a set outcome. However, the paths become more complex in the context of a fitness goal. Thanks to various dogmas available to us through people and social media. So how does one draw the line between what works and what doesn’t? The answer lies in creating a program that leans more towards SMART WORK than HARD WORK. Hard work entails putting in “strenuous hours” to complete a task. On the other hand, an innovative job entails creating “efficient hours” to complete a task. Logic dictates going the intelligent way than the hard way, especially in today’s time, when time and energy are limited. So here are my two cents to help you build a result-oriented plan: THE SMART WAY: – BUILDING A SET OF HABITS THAT HELP LAY A FOUNDATION FOR SUSTAINABLE LIFESTYLE PRACTISES HABITS MAKETH MAN If you’ve watched…

You might have heard terms like calorie deficit, and calorie surplus & might have heard people saying “you should control your calorie intake!”, etc. But sadly, a lot of people do not even know what ‘Calorie’ means. So, let’s start with understanding “What is a calorie?”. A calorie is a unit used to measure the energy that we get from our food. It’s very important to track your calorie intake in order to get some great fat loss and muscle goal results. Calorie intake has a huge impact on the well-being of a person. But not only quantity but the quality of food has to be taken into account when aiming for a healthier self. Let’s understand the effects of quantity first. A person carrying extra body fat has a huge amount of calories trapped in their body in the form of ‘body fat’, because when you eat food that…

There is always an emphasis on eating protein in our meals. But do you know why? Why is protein so important? Well to put it simply, Protein is an important building block of our muscles, cartilage, skin and hair. It helps us build and repair tissue and we need it for growth and maintenance. Apart from these structural functions, protein plays a very important role in biochemical reactions in our body in the form of enzymes, they form some of the hormones in our body (insulin, growth hormone etc) and they also bolster our immune health. As Indians, our diets are rich in carbohydrates, fibre, vitamins and minerals. We are a grain rich society and we are not consuming adequate protein.  So let’s see how we can start including protein into our meals by starting with some Breakfast options. High Protein Breakfast Smoothie  Start with a base of around 1…

We are bombarded with new health information every day. Information about nutrition seems to change constantly – what we knew about nutrition a decade ago is very different from what we know today. When it comes to health news, how can you determine what to believe and whom to trust? Though digital media has improved our understanding of ‘healthy eating’, brands still rely on marketing gimmicks and myths, which lead us to believe destructive eating habits are in fact healthy. Aside from nutrition myths, convenience, lifestyle choices, and stress also influence our eating habits. Using this blog post, we will help you understand how to eat mindfully and achieve your weight loss goals #AtYourOwnPace despite all the health news, myths, and marketing gimmicks. What is mindful eating? In the past few hours, you probably ate something. You may not fully realize what you’ve eaten because, like many of us, we…

Nowadays, fitness is more than just losing weight, building muscles, and looking good; it’s also not just about outperforming others. It’s about changing your lifestyle. Keep your body and mind strong by eating nutritious foods, exercising regularly, and adopting healthy habits. “Fitness today is about being better than you used to be. Feeling better than you used to feel.” If you are just starting to create your own workouts and exercise on your own, or if you aren’t seeing results with your current routine, you may push yourself to exercise more and diet, but still not see results. Without guidance, going to extremes can damage your health and mental wellbeing. It may be best for you to hire a personal trainer online in this case. In order to achieve effective results, you need a guide, a coach, an expert who knows what you should be eating, how much you should…