World Obesity Day is observed on the 11th of October every year. This World Obesity Day, the focus is on weight stigma. Weight stigma is one of the last socially accepted forms of discrimination. This year, the goal is to change this and end obesity stigma completely. World Obesity Day was launched in the year 2015 to stimulate and support practical solutions to help people maintain a healthy body weight and get rid of obesity. The aim is to spread awareness, encourage advocacy, improve policies, and share experiences. Obesity carries with it a number of health complications, including high blood pressure, diabetes, high cholesterol and heart disease. A healthy and a protein-rich diet can help you get rid of obesity easily.
Here’s how proteins work?
Protein, along with healthy carbohydrates and fat, is a major macro nutrient that helps your body function smoothly. Proteins help build strong tissues, boost your immunity metabolism. Protein does wonders for weight loss, especially in the case of obese, as it helps to stabilize blood sugar levels, curb hunger cravings and potentially increase the number of calories you burn through digestion. Protein also supports exercise efforts and keeps you from losing too much muscle mass as you create a calorie deficit to lose weight. The best part about protein is that it takes longer to digest compared to carbohydrates and thus can play an important role in making you feel more satisfied when trying to cut calories. A 2008 paper in an issue of the American Journal of Clinical Nutrition reported that a higher protein intake may help you reduce overall food consumption, even when you are not on a diet.
According to the Delhi based nutritionist and author Pooja Malhotra, ”Our body needs protein to build muscle. We need proteins to compensate for the daily wear and tear of tissue that takes place. When people undertake a weight loss program, a high protein diet is needed to ensure that they don’t burn out their muscle tissue.” The nutritionist further adds, ” High protein foods that must be included are lean protein like pulses, beans, egg, dairy products, poultry and fatty fish. Red meats must be avoided. At the same time, we must be careful to include food items from other food groups as well because each food group performs vital functions and it is not a good idea to eliminate any food group entirely.”
”It is seen that vegetarians are often worried about their protein intake. They need not worry as good quality protein can be obtained by consuming cereal and pulse combinations, beans, peas, nuts and dairy products,” the nutritionist adds.
To conclude the nutritionist adds, ”Protein supplements may be used by weight trainers, sports persons and body builders as their protein requirements are particularly high and they require easily absorb able form of protein.”
(Pooja Malhotra is a Delhi based nutritionist and an author)
Follow this protein-rich diet to help you get rid of obesity:
1/2 cup of tofu gives you around eight to ten grams of protein. Additionally, tofu is a proven source of essential amino acids, iron as well as calcium. It also contains the essential vitamins and minerals like manganese, selenium and phosphorous.
2. Dairy products:
Not just calcium, but dairy products like milk, curd and yogurt are fantastic sources of protein. Both yogurt and milk are high protein sources that also come with numerous health benefits. For better results, Greek Yogurt should be chosen.
A high-protein diet without eggs is definitely incomplete. Whole eggs are loaded with high-quality proteins. Apart from this the egg white portion contains vitamin B2, B6, B12, D, selenium and other minerals like zinc, iron and copper.
Seafood is an excellent source of protein because it is usually low in fat. Include fatty fish such as salmon and tuna in your diet. Sea food is rich in omega-3 fatty acids which helps in maintaining a healthy heart.
One-half cup of beans contains a lot of protein equivalent to an ounce of broiled steak. As an added benefit they are loaded with fiber to keep you feeling full for hours which in turn helps in weight loss.
These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!
Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.
Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.
Try these healthy breakfast options right now!
1. Stuffed rotis
Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.
2. Palak or beetroot roti with mint raita
Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.
3. Egg parantha or scrambled eggs with chapati
Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.
4. Bajra roti with beetroot raita/bajra khichdi
Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.
(Pooja Malhotra is a nutritionist based in Delhi)
5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter
Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.
Drinks to keep you warm and hydrated during winter
Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.
Ginger, honey, lemon tea:
Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.
Hot mulled cider:
All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.
Vegetable/chicken/bone broth or soup:
Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.
Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.
Fasting can improve overall health, study suggests
Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.
Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.
According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.
The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.
“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.
According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.