The Benefits and Side Effects of Jeera Water

The Benefits and Side Effects of Jeera Water HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

Cumin, or jeera, is a millennium old spice that leaves an unmistakable, unique taste in your mouth. A sprinkle or two adds a flavour worthy of a kick and a punch into any dish, leaving its unique combination of aromatic tang and punchy heat inside.

Jeera has a surprisingly revitalising rusty taste that goes right through your body. In mainstream science, jeera is known to contain thymol, a chemical which stimulates the pancreas to produce enzymes and bile. This property improves overall digestion of carbs and fats within the body.

To top it off, just a whiff of jeera contains cuminaldehyde. This chemical, when just sniffed, rouses the digestive enzymes in your body and triggers your salivation impulse. Just sniffing jeera prepares your body and soul for a satisfying round of delicious food.

Table of Contents

• Benefits of jeera water
• Jeera water for weight loss
• Jeera water during pregnancy
• How to make jeera water
• Jeera water side effects
• Summary
• Frequently Asked Questions

Benefits of jeera water

Jeera is an intensely studied ingredient among researchers. It has a laundry list of proven health benefits to offer.

1. Jeera is fantastic for digestion

One of the most well-known jeera water uses. The powerful anti-gas chemicals within protect the body against irritable bowel disease and solves flatulence, belching and burps in a flash. It should be first on the list of everyone looking for a simple, quick remedy for their stomach woes.

2. Jeera water is anti-inflammatory

The thymoquinone contained within the jeera is protective of the liver. This single chemical is so powerful it has researchers rushing to successfully extract the compound within and market it via capsules to improve digestion.

Jeera water has the compound in a safe, simple, easy to prepare manner that is all-natural and features no mysterious or unknown side effects.

3. Jeera water is legitimately anti-cancer

Jeera is medically proven to prevent free radicals from causing damage with its potent scavenging abilities. It enhances the liver’s natural detoxification pathways and aids in overall detoxification and rejuvenation. Health begins in the gut, and jeera contains compounds that promote liver health and stimulate digestive enzymes. It helps your body acquire more nutrition from food so it can work naturally to detox and heal you better.

4. Jeera water is considered an aphrodisiac

A popular folk remedy, jeera water taken with a pinch of black pepper and honey is an aphrodisiac tonic that comes with a nice, tangy kick to your taste-buds.

5. Jeera water reduces obesity

In an actual study conducted with 78 overweight participants given jeera 3 times a day for 2 months, a significant reduction in fat was noticed, along with improved insulin sensitivity and reduced stomach size.

6. Jeera improves insulin sensitivity

With constant blood sugar spikes, your blood sugar skyrockets and nosedives constantly and tires out your insulin-producing pancreas. Jeera makes your body more sensitive to insulin and reduces your blood sugar levels in the long run. Care must be taken to not ignore a good diet and proper physical activity in addition to consuming jeera water.

7. Jeera is a great hydrator

Pop some honey and freshly squeezed lemon along with a pinch of salt into your jeera water to keep your cells hydrated and fresh. Providing water and electrolytes for your body keeps them working at peak condition, and a jeera drink is a great way to accomplish that. Taking jeera water in the mornings before your workout can prevent nausea and dizziness you experience if you have a habit of skipping breakfast.

Jeera water is a phenomenally safe method of improving general wellness. However, there are some side effects we will address later on.

Jeera water for weight loss

Obesity is a serious condition the world over that causes a chain reaction of health issues and hurts the mental health of those with the condition. Increased visceral fat, high body mass indexes and insulin resistance are some of the major causes of serious metabolic disorders.

Jeera water improves your body mass index and insulin sensitivity with consistent, moderate doses outside the lab, and is medically proven to do so inside the lab as well.

1. Jeera water has almost no calories

Just a teaspoon has 7 calories. Those 7 calories are more densely packed with nutrition than several other foods. Exercising on an empty stomach is a strain on many stomachs, but sipping jeera water before going on a morning exercise routine takes care of the potential acidity issues and keeps you hydrated and calm for a good workout.

2. Jeera water with apple cider vinegar

Apple cider vinegar has compounds that prevent fat deposition when consumed and is purported to improve metabolic efficiency, allowing stable weight loss while maintaining satiety.

Adding this to your jeera water compounds the benefits with the probiotic bacteria present in the vinegar and improves your gut microbiome.

Jeera water during pregnancy

Jeera is a legendary herbal remedy the world over for pregnant women suffering from morning sickness. It is touted to reduce the pain, bloating, constipation, flatulence, insomnia during pregnancies and might even facilitate easier childbirth.

1. Jeera water reduces heartburn

GERD is a frequent complaint of pregnant women, as the increased pressure in the abdominals results in acid reflux and indigestion from carrying the baby. The carminative, or gas-relieving properties of jeera water offer serious relief in a simple, quick manner that can be frustrating during an otherwise difficult pregnancy.

2. Jeera water stabilises blood pressure

The stress of childbirth and carrying a child can spike blood pressure. The high magnesium and potassium in jeera water provide valuable electrolytes that let your heart do its work with ease.

How to make jeera water

Wondering how you’d like to enjoy a glass of jeera right now? Does seeing all the benefits make you long for the refreshing taste of jeera water?

The best advantage of it is the ease with which you can make a glass. Let me show you a quick, simple technique of enjoying a glass of jeera water in minutes.

Ingredients

• Gather a heaped spoonful or two of jeera
• Gather 2 cups of water in a saucepan

Instructions

1. To prepare the jeera water, first, begin heating the water in a pan and toss a spoon or two of jeera into it.
2. Wait a while until the water begins to boil and allow the jeera to steep into it for an hour or so to ensure the jeera is properly infused into the water.
3. Switch off the flame and strain the water. Sip your jeera water at leisure and enjoy every sip.

That’s all for now. Enjoy the taste of fresh, revitalising jeera water in your hands. For the best results, enjoy it on an empty stomach in the mornings, and drinking it at night keeps the acid reflux away.

For an even more delicious drink, add a pinch of cinnamon, ginger, and honey to your jeera water. You seriously won’t regret it.

Jeera water side effects

Consumed wrongly, with the wrong amount of jeera, does have its side effects. The dose makes the poison, so make sure to stay away from excessive jeera no matter how tempted you get to add more and more. Moderation is key here. What are the potential negative effects of consuming jeera?.

1. Rapid lowering of blood sugar levels

Jeera has a profound ability to reduce blood sugar levels because of the nutrients it contains within. Diabetics and pregnant women especially, take note. Never take too much at once, and always back off and enjoy your drink with less jeera if in doubt. Your medical provider might recommend that you reduce or cease drinking jeera water during pregnancies or if you have diabetes, and that’s one thing you must never disobey. Consult your doctor if jeera water is all right for you. Most people with generally okay health can consume jeera safely with no side effects.

2. Jeera might hamper breast milk production

Your medical provider might recommend you to stay away from jeera. There is a rare but possible condition where excessive amounts of jeera can result in lower production of breast milk. If you suspect this is the case, cease jeera water immediately and consult your doctor.

Summary

Jeera water is a simple, safe, all-natural and healthy drink. It is easily accessible to most people, and nearly no one experiences its side effects. The fantastic benefits it offers are available to everyone, as long as it is consumed in moderation and consistency, in the long run, will give you safe, dependable, steady results in improving your overall health.

It is time-tested from the ages, is popular the world over and will never stop ceasing to offer that refreshing cool tang the moment it touches your lips. Make it a part of a balanced diet and active lifestyle and watch your smile grow bigger every day with the safe, steady health benefits it offers.

Frequently Asked Questions

Q. What are the side effects of jeera water?

People with diabetes and bleeding disorders should be careful about the quantity of jeera being consumed. Having too much jeera water might lower the blood sugar level and affect one’s clotting mechanism as well.

Q. Can we drink jeera water in the night?

Yes, jeera water can be taken anytime of the day.

Q. How does Jeera help with weight loss?

Jeera plays a role in digestion and keeps your gut clean. Better digestion improves metabolism and plays a key role in losing weight.

Q. Will jeera water reduce belly fat?

Jeera water will not help specifically in reducing belly fat. However, by improving metabolism, it helps in overall fat loss combined with other factors.

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What is Acidity: Symptoms, Treatment and Home Remedies

What is Acidity: Symptoms, Treatment and Home Remedies HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

We often hear people say, ‘I have acidity problems.’ But have you ever wondered what they mean by it? What happened when someone says they are suffering from acidity? How is acidity caused? What can you do to relieve the suffering caused by acidity? To answer all these questions, you must first understand what acidity means.

Table of Contents

• What is acidity?
• Causes of acidity
• Acidity symptoms
• Acidity treatment
• Home remedies for acidity
• Summary
• Frequently Asked Questions(FAQs)

What is acidity?

The food we eat goes into our stomach through the oesophagus. The gastric glands in your stomach create acid, which is necessary to digest the food. When the gastric glands create more acid than needed for the digestion process, you tend to feel a burning sensation below the breastbone. This condition is commonly called acidity.

Acidity, also called acid reflux, is a condition that is characterised by heartburn that is felt around the lower chest area. It is a common condition that occurs when stomach acid flows back up into the food pipe. The most common acid reflux symptom is a burning sensation in the chest, and pain. While most people suffer in pain, they do not realise that poor lifestyle choices are the main reason behind acidity.

When acidity symptoms occur more than twice a week, your doctor may diagnose you with Gastroesophageal reflux disease or GERD. Chronic acidity may lead to serious risks that include:

• Oesophagus damage: Oesophagus is the tube that connects your mouth to your stomach. When acid moves back up and enters the oesophagus, it sets the stage for esophageal ulcers, oesophagitis, esophageal strictures, and Barrett’s Oesophagus.
• Increased risk of oesophagus cancer, which is more likely if you have a history of the condition in the family.
• Acid reflux can wear down the enamel of your teeth and lead to cavities.

Causes of acidity

Acidity is caused due to excess production of acid in the stomach by the gastric glands. Factors that cause acidity include:

1. Unhealthy eating habits

• Skipping meals or eating at irregular times
• Eating just before sleeping
• Overeating
• Consumption of spicy food
• High intake of table salt
• Diet low in dietary fiber

2. Excessive consumption of certain food

• Drinks such as tea, coffee, carbonated drinks, soft drinks
• Extremely spicy food
• Fat rich food such as pizza, doughnuts, and fried food

3. Side-effects of certain temporary medications as well as existing medications. It includes medications such as

• Non-steroidal anti-inflammatory drugs
• Medicines for high blood pressure
• Antibiotics
• Depression and anxiety medications

4. Stomach disorder such as gastroesophageal reflux disease, tumours, peptic ulcers, among others.
5. Other causes include

• Consumption of non-vegetarian food
• Excessive stress
• Lack of sleep
• Frequent smoking
• Lack of physical exercise
• Frequent consumption of alcohol

People who suffer from medical conditions such as asthma, diabetes, connective tissue disorder and such are more prone to acidity. It is also a common problem in people who are obese, pregnant women, or women who are nearing menopause.

Acidity symptoms

Acidity symptoms differ from one person to another. Most things that contribute to gas also lead to acidity meaning, gas and acidity symptoms are almost similar. While the most common acid reflux symptoms are chest pain and burning sensation below the breastbone, there are other symptoms that are uncommon. Acidity symptoms include the following:

• Burning sensation and pain in the stomach
• Burning sensation and pain in the throat
• Difficulty swallowing or the sensation of food being stuck in your throat
• Frequent burping or hiccups for no apparent reason
• Burning sensation and pain in the chest
• Regurgitation: Prolonged sour taste in the mouth or bitter-tasting acid that backs up into your throat and mouth
• Post-meal heaviness
• Nausea
• Constipation
• Indigestion
• Bad breath
• Restlessness

Hyperacidity symptoms include:

• Heartburn: Persistent pain or discomfort that moves from your stomach to your chest and sometimes even up to your throat.
• Chronic discomfort in the upper abdomen
• Bloody or black stool often accompanied by bloody vomiting
• Wheezing, dry cough, hoarseness, or chronic sore throat
• Weight loss for no apparent reason

While acidity symptoms in the chest is most times diagnosed as acidity, it is always recommended to visit your healthcare provider if the symptoms are persistent. Your doctor will diagnose either by taking an X-ray of the oesophagus and the stomach or with an upper gastrointestinal endoscopy and suggest treatment.

Acidity treatment

When you visit your healthcare provider, your symptoms are considered to determine whether you have acidity or whether it is a possible complication of some other problem. Based on your condition and the depth of the acid reflux problem,

• You will be prescribed an antacid that contains aluminium, calcium or magnesium.
• Your doctor may also suggest the use of histamine blocking agents (H2 receptor blockers) such as cimetidine, nizatidine, ranitidine, and famotidine
• If the condition is severe, proton pump inhibitors may be prescribed
• If the condition is extremely severe, your doctor may suggest Vagotomy surgery that helps to reduce the production of acid in the stomach.

Your healthcare provider may be able to suggest certain do’s and don’ts based on your health, which will help you control acidity.

Home remedies for acidity

Acidity is a common problem that most of us face at least once in our life. Most of us prefer home remedies over medications. Some of the home remedies for acid reflux include the following.

• Coconut water: This tasty treat is known to soothe your stomach and the digestive system. Take at least two glasses a day.
• Watermelon juice: It is great to counter acidity. You can take a glass of watermelon juice with breakfast.
• Fresh lime juice that is taken at least an hour before lunch helps to reduce the uneasiness caused by acidity.
• A glass of buttermilk after a spicy meal helps reduce the uneasiness as buttermilk contains lactic acid that normalises acidity in the stomach
• You can either munch on a few basil leaves, or boil them in water and drink it frequently to reduce acid reflux. You can also do this with mint leaves.
• Drink a glass of lukewarm water after every meal
• Include banana, cucumber and yoghurt in your diet. They are known to give instant relief from acidity.
• Surprisingly, sucking on a piece of clove when you have acidity helps to reduce the symptoms.
• Ginger aids in digestion. Use ginger in your cooking or boil it in a glass of water, reduce to half glass and consume the water.
• Cumin is a great remedy for acidity. Munch on some cumin or boil a teaspoon of cumin in a glass of water. Boil until the water is reduced to half. Drink it on an empty stomach.
• Try chewing gum! As unbelievable as it may sound, chewing gum generates saliva that helps to move the food through the oesophagus.
• Take a tablespoon of apple cider vinegar with a glass of water every morning on an empty stomach.
• Drink at least two litres of water every day.

The main cause of acidity is your lifestyle, and hence, the most vital remedy is lifestyle changes. Lifestyle changes that may help include:

• Losing weight if you are overweight or obese
• Consumption of healthy food
• Maintaining regular eating time with dinner ending at least two to three hours before bed
• Having small regular meals
• Following a low-carb diet
• Avoid food that triggers acidity such as raw onion and citrus juice
• Avoiding caffeine and carbonated drinks
• Avoid sleeping on your right side
• Cut down on smoking and alcohol
• Keeping your mind and body active
• Starting stress-relieving activities
• Try to avoid medications that cause acidity

Pulmonary embolism, pneumonia, heart attack, and chest wall pain and other chest complaints can be easily be confused with acid reflux. If home remedies do not help in reducing the symptoms of acidity, visit your healthcare provider immediately.

Summary

Acidity or acid reflux is a common problem that most of us face, some on a day to day basis. Most times, acidity is accompanied by gas. The reverse can also be true. The most common cause of acid reflux is the consumption of unhealthy food accompanied by alcohol and smoking. Food that has a lot of fat and spice results in a burning sensation in your chest, which is a common symptom of acid reflux.

When the symptoms are mild, home remedies aid in relieving the discomfort caused by the excessive acid produced. You can also take control of acid reflux with few lifestyle changes. But if the symptoms are severe, you may need immediate medical attention.

Acid reflux, in itself, is not a severe condition. But chronic acidity can cause other health problems that can damage the oesophagus. Acidity can be confused with other chest related problems that can be fatal. It is advised to visit your healthcare provider if the symptoms of acidity are persistent even after taking medication.

Frequently Asked Questions(FAQs)

Q. What is acidity?

A: Acidity or acid reflux is a very common condition affecting many Indians. This condition is characterized by heartburn felt around the lower chest area, which is caused by stomach acid flowing back up into the food pipe. The common causes are unhealthy eating habits and poor lifestyle choices.

Q. How to cure acidity naturally?

A: The best way to cure acidity naturally is to have a glass of watermelon juice or coconut water. You could also include bananas, cucumber or yogurt in your diet. They are known to provide instant relief for acidity.

Q. How to avoid getting acidity?

A: Mild cases of acid reflux can usually be prevented by adopting a few lifestyle changes. For example:
1. Avoid lying down for three hours after a meal.
2. Eat smaller meals more frequently throughout the day.
3. Wear loose-fitting clothing to avoid pressure on your abdomen.
4. Lose excess weight.
5. Quit smoking.
6. Raise the head of your bed six to eight inches by placing wooden blocks under your bed posts. Bed risers are another option for doing this.

Several types of food can cause acid reflux and heartburn. Pay close attention to how you feel after eating different foods. Your triggers may include:
1. fatty or fried foods
2. alcohol
3. coffee
4. carbonated beverages, such as soda
5. chocolate
6. garlic
7. onions
8. citrus fruits
9. peppermint
10. spearmint
11. tomato sauce
If you experience acid reflux or heartburn after eating certain foods, take steps to avoid them.

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How to Increase Stamina Naturally: Diet and Fitness Tips

How to Increase Stamina Naturally: Diet and Fitness Tips HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

Stamina is the energy and strength you possess, which allows you to endure long periods of mental and physical toil. As you lead a busy life, increasing your stamina comes with several benefits.

For starters, it is common to feel fatigued after a long day at work or in the gym. When you learn how to increase your stamina, it brings down the exhaustion levels. When you are focusing on getting fit, higher levels of stamina will allow you to go harder. If you can increase the number of reps for each exercise, it won’t be long before you reach your fitness goals.

Table of Contents

• How to increase stamina
• Exercises to increase stamina
• Foods to eat
• Foods to avoid
• Summary
• Frequently Asked Questions

How to increase stamina

As you are aware of the benefits of having excellent stamina, the question is how you can improve it. Are there techniques available which you can follow which will help you in this area?

There are several natural ways, well known for increasing your stamina. One way is to eat the right food, which gives your body all the energy it needs. Rather than having one or two huge meals, you should break it down into small ones. Also, you should make sure you consume nutritious snacks between them, which will help you last through the day.

If you are looking for long term techniques on how to increase stamina, exercise is the way to go. By focusing on activities which work on your lungs and heart, your body will become efficient in supplying oxygen. The benefit is that your stamina will start to increase. While the changes are gradual, they will make a huge difference in the long run.

Although one of the keys on how to increase stamina is to remain active, you should remember to rest. When you get a good night’s worth of sleep, you will have higher levels of energy, improving your vigour.

Also, you need to make sure you don’t smoke as it is detrimental to your stamina.

Exercises to increase stamina

Exercise is one of the solutions to the question – how to increase stamina. Before you start, it is crucial to know how much physical activity you need for improving your energy levels. As an adult, you need to get at least 2 ½ hours or 150 minutes of exercise every week.

You can break this down into bite-size pieces – thirty minutes of physical activities for five days every week. Also, focus on performing these exercises for longer, before increasing their intensity.

1. Bench press

Strength training is crucial when it comes to increasing stamina. Not only does it increase the mass of your muscles, but it also improves your endurance. You need to perform lifting with high-intensity so that your energy levels continue to rise over time.

Bench press is an excellent workout for your whole body. You need to head to the gym to perform this activity. Lie down on the bench and make sure your eyes are below the bar. Squeeze your shoulder blades, while lifting your chest. The next step is to hold the bar, at a width which keeps your arms straight. Ensure your thumbs are around the bar, for a proper grip. It should be within the heel of your palm, as this area gives excellent support. After taking a huge breath, remove the bar from the rack, while keeping your arms straight. Bring it down to the mid-chest, while keeping the elbows at 75°. Hold your breath for at least a second, before raising it above the shoulders. Once the bar is on top, lock the elbows and breathe. Do five reps of this exercise every week for best results.

2. Cycling

Cycling is a great activity if you are looking for exercises to increase your stamina. As it is a cardio workout, you will improve your endurance in the long run. The trick is to go at the same pace for long-distance, as it has a positive impact on your stamina.

If you are going to be doing this in the gym, then make sure your back is straight. While squeezing your shoulder blades, go slow for at least five minutes, before increasing your speed gradually.

3. Jumping jacks

If the question is – how to increase stamina at home, jumping jacks is the answer. It is a simple total body cardio workout, which works your muscles, lungs, and heart. Stand straight, with the arms beside you, while keeping the legs together.

Jump and spread the legs at a distance which is equal to the width of your shoulders. At the same time, stretch the arms till it goes over your head. Jump again and return to the starting position. Do at least ten reps of this exercise in every set (two sets minimum).

4. Push-ups

Although it is a simple exercise, it is excellent when it comes to increasing stamina. You need to lie down on the floor and lift your body until your arms become straight. While you are on the ground, make sure the palms are close to the chest.

As you rise, the arms should be at a distance greater than the width of your shoulders. Go down, till your elbows are 90° or the chest touches the floor. Return to the starting position, which completes one rep. You need to do a minimum of 10 reps each in two sets at least three times a week.

5. Stair climb

If you are thinking about how to increase running stamina, climbing stairs is the best exercise. Not only does it improve your power and strength, but it also focuses on your endurance. Wondered why you are out of breath faster when you have to climb up a hill? Unlike a flat surface, an inclined one increases your heart rate. As a result, you have to take greater amounts of oxygen. Make sure you cover at least four flights of stairs (up and down) for six days every week.

6. Swimming

How to increase stamina for exercise is one question everyone asks their trainer. The answer is simple – swim every day, so that your endurance improves. Do this activity for a minimum of 20 minutes to experience all the benefits it offers.

Once you make it a habit, your body will receive more oxygen, as it works out your lungs. As you become a master of this activity, you can increase the duration.

Foods to eat

In the topic of how to increase stamina by food, add the following options to your meals:

1. Bananas

When it comes to improving your stamina, you need to snack on the right types of food. Bananas are always an excellent option, as they provide high amounts of energy. Every serving will give you the following nutrients – vitamin B6, potassium, carbohydrates, fiber, fats, and protein. Make sure you snack on this before you do the above exercises.

2. Brown rice

If you have the habit of eating white rice, you should make the switch to its brown variant. Due to the lower amounts of processing, you are going to get more nutrients from the food. Complex carbohydrates are the key to better stamina.

It takes longer for your body to break down brown rice, ensuring you have energy throughout the day. With every serving, you will get manganese, protein, fat, fiber, carbohydrates, phosphorous, iron, magnesium, phosphorus, and selenium.

3. Coffee

Are you the type of person who can’t start the day without a cup of coffee? You can continue this habit as you are looking for the answer to how to increase stamina. Due to its high caffeine content, it helps boost your energy.

As it stimulates the brain and your body, you will find it easier to focus. The best part is that if you have a single cup of black coffee, it only contains two calories.

4. Eggs

Eggs are an excellent food to add to your diet, because of the amount of energy it provides. Every serving gives you high amounts of carbohydrates. As a result, you will have ample amounts of energy, which is the answer to how to increase your stamina.

Also, leucine, a type of amino acid, enhances energy production in your body. It increases the rate of fat breakdown, which increases your stamina. Also, eggs are a great source for vitamin B, making it easier for your body to break down food.

5. Fish

Fish is a must, as it is one of the best solutions to increasing stamina. It contains high amounts of omega-3 fatty acids, which are great for your brain and body. Tuna and salmon contain DHA and EPA, two fatty acids, essential for improving your endurance.

Every serving of either of these types of fish will give you vitamin B12 and protein. When you experience fatigue, there will be inflammation in your body. Due to the omega-3 fatty acids, it reduces this issue, allowing you to get back up on your feet faster.

These food types have high amounts of carbohydrates, protein, fibre, and fat. They bring down the amount of energy your body releases. The benefit of this process is that you will observe a significant improvement in your stamina. Also, they provide a variety of nutrients, which are great for your well-being.

Foods to avoid

While touching on the subject of how to increase stamina by food, avoid the following options:

1. Alcohol

Alcohol is a strict no-no if you are looking to improve your stamina levels. These types of beverages are well known for decreasing your endurance during workouts. For the activation and coordination of the muscle fibres, you need your nervous system.

The problem with alcohol is that it slows down this part of your body. You will experience dehydration, which will last through the next day, post the drinking session. If you are going to hit the gym, make sure you don’t consume alcohol.

2. Fried food

Fried food is popular because they are delicious snacks. However, as you are looking for how to increase stamina, you should stay away from them. Your body takes longer to digest fried food due to the high-fat content.

You should never consume them before a workout, as it reduces your stamina. Make sure you avoid it the night before you go to the gym or decide to exercise. The reason is that you tend to feel lethargic after consuming them.

3. Milk

Before you hit the gym, you should give every dairy-based products a pass. The reason is that the sugars present in this food take longer to digest. As a result, you can suffer from indigestion if you aren’t careful. Also, it leaves an unpleasant coating in your mouth, which becomes apparent when you workout.

That said, milk is a good source of protein and can help improve your overall stamina. It must be avoided only before you hit the gym.

Summary

When the goal is how to increase stamina, make sure that you follow the instructions in this guide. The trick is to combine exercise with healthy food options, ensuring you get the best of both worlds.

When it comes to physical activity, make sure you do the exercises regularly. It is crucial that you give your body adequate time to recover, which improves your stamina. Make sure you hydrate yourself, which allows you to push your body for longer periods.

While it is important to rest between each exercise, try to reduce the duration of the downtime. By increasing the level of exertion slowly, you will understand the truth about how to increase stamina.

Remember the journey to increase your stamina naturally, is a marathon, not a 100-metre dash!

Frequently Asked Questions

Q. Which foods can help increase stamina?

A: Ideally, ensure that you consume a combination of carbs and protein. Fruits like banana and apple, along with whole wheat bread, brown rice and whole oats will go a long way in improving your stamina. In addition to these foods, you can also include nuts like almonds, figs, walnuts and peanuts in your diet.

Q. How long does it take to increase stamina?

A: The time it takes to increase your stamina may vary based on the consistency of your efforts with respect to diet and exercise. However, you should ideally be able to see improvements in 3 months time.

Q. Which juice is good for your stamina?

A: There is no juice in particular that will help improve one’s stamina.

Q. How can I get instant energy?

A: Consuming the following foods are some of the ways you can receive instant energy:
1. Banana
2. Black coffee
3. Apples
4. Oats with milk and honey

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Yoga for Weight Loss: 9 Asanas to Help You Lose Weight

Yoga for Weight Loss: 9 Asanas to Help You Lose Weight HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

A five-thousand-year-old transcription by the Indus valley civilisation on fragile palm leaves has paved way to an innovative weight loss therapy. Yoga was mentioned in the Indian collection of Vedic Sanskrit hymns, the Rigveda. Researchers have traced yoga to over a thousand years ago, and its rich history is divided into periods of innovation, practice, and development.

Yoga was refined and developed by the Rishis and Brahmans who documented their training in the Upanishads. This practice was later developed over several years to what now is practised as Yoga. The discipline has 5 basic principles:

• Exercise
• Diet
• Breathing
• Relaxation
• Meditation

Table of Contents

• Is Yoga good for Weight Loss?
• Yoga Asanas for Weight Loss
• Power Yoga for Weight Loss
• Summary
• Frequently Asked Questions(FAQs)

Is Yoga good for Weight Loss?

The development of yoga has benefited many people in losing weight in a healthy way. Yoga for weight loss is a debatable topic. Many people believe that Yoga alone does not promote weight loss. Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy. Yoga increases your mindfulness and how you relate to your body. You will start seeking out to food that is healthy instead of binging on food that can increase your fat accumulation.

Losing weight has two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects. Yoga is not just about a few poses that strengthen you. It has more benefits to offer such as

• Increased flexibility
• Improved respiration
• Improved energy and vitality
• Balanced metabolism
• Improved athletic health
• Increased muscle tone
• Improved cardio health
• Weight reduction
• Stress management

Stress can have a devastating effect on your body and mind. Stress can reveal itself in the form of pain, anxiety, insomnia, and the inability to concentrate. Most times, stress is the main cause of weight gain. Yoga can help you cope with stress. Physical benefits of Yoga, combined with stress management, helps a person to lose weight and maintain good physical and mental health.

Yoga Asanas for Weight Loss

Yoga does not always result in weight loss immediately as these poses are simple. This Yoga poses for focus mostly on building body flexibility, improving concentration and building your muscle tone. Once your body gets used to these asanas, you will begin to practice Yoga asanas for weight loss.

Some of the Yoga asanas and yoga tips for weight loss are as given below.

1. Chaturangadandasana – Plank pose

Chaturangadandasana is the best way to strengthen your core. As simple as it looks, its benefits are immense. It is only when you are in the pose that you start to feel its intensity on your abdominal muscles.

2. Virabhadrasana – Warrior pose

Toning your thighs and shoulders, as well as improving your concentration has become more accessible and interesting with the Warrior II pose. The more you hold that pose, the better the results you gain. With just a few minutes of Virabhadrasana, you will get tighter quads.

Warrior III pose is made to improve your balance along with toning your back end, legs, and arms. It also helps to tone your tummy and give you a flat belly if you contract your abdominal muscles while you hold the position.

3. Trikonasana – Triangle pose

The trikonasana helps to improve digestion as well as reduce the fat deposited in the belly & waist. It stimulates and improves blood circulation in the entire body. The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings. Though this pose does not make your muscles shake as others do, it does give you the benefit that other asanas do. It also improves balance & concentration.

4. Adho Mukha Svanasana – Downward Dog pose

Adho Mukha Svanasana tones your whole body with a little extra attention to specific muscles. It helps to strengthen your arms, thighs, hamstring and back. Holding this pose and concentrating on your breathing engages your muscles and tones them, as well as improves your concentration and blood circulation.

5. Sarvangasana – Shoulder stand

Sarvangasana comes with multiple benefits, from increasing your strength, to improving digestion. But it is known for boosting metabolism and balancing thyroid levels. Sarvangasana or the shoulder stand strengthens the upper body, abdominal muscles and legs, improves the respiratory system and improves sleep.

6. Sethu Bandha Sarvangasana – Bridge pose

Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid as well as weight loss. It improves muscle tone, digestion, regulates the hormones and improves the thyroid levels. It also strengthens your back muscles and reduces back pain.

7. Parivrtta Utkatasana – Twisted Chair pose

The Parivrtta Utkatasana is also called the Yoga’s version of the squat. But you must know that it is a little more intense and tones the abdominal muscles, works the quads and glutes. The asana also improves the lymph system and the digestive system. It is a great way to lose weight.

8. Dhanurasana – Bow pose

Are you looking for the best way to lose that belly fat? Dhanurasana helps massage the abdominal organs, improves digestion, and strengthens the thighs, chest and back. It stretches your whole body, strengthens and tones your muscles with improved blood circulation.

9. Surya Namaskara – Sun Salutation

The Surya Namaskara or Sun Salutation does more than warm up the muscles and get the blood flowing. It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism. Surya Namaskar is a whole package of good health and the best way to lose weight.

Power Yoga for Weight Loss

There is always a debate whether yoga is ideal for weight loss. Yoga tones your body and helps you lose that extra fat. But the story is different for Power Yoga. It is a vigorous form of yoga that rejuvenates your mind and body. It is more like a cardiovascular workout. Power Yoga helps promote weight loss and maintain a healthy body and a stress-free life. It also enhances stamina, flexibility and mental focus.

Power Yoga is a modern form of Yoga that has its roots in Ashtanga Yoga. The asanas build internal heat and increase your stamina, making you strong, flexible and free of stress. It is a strength-building form of exercise that provides a workout for your whole body. Power Yoga gives you the benefit of Yoga and more, including:

• It helps to burn calories, a little more than yoga for beginners
• It boosts your metabolism
• It boosts your general well-being
• It helps increase your concentration
• It is very useful to build strength, stamina, flexibility, and it tones your body.
• It helps you relax as tension and stress are considerably reduced.

The most reliable form of Power Yoga begins with Surya Namaskara or Sun Salutation. You can perform the Surya Namaskara as a warm-up before you start your Power Yoga workout session, or Surya Namaskara in itself can be done as Power Yoga. Surya Namaskara has immense benefits as it concentrates on all the core muscles of your body.

The best Power Yoga poses for weight loss include the following.

• Pawanmuktasana or the Wind releasing pose help you drop those extra fat from the stomach and the stomach region.
• Trikonasana or the Intense side stretch pose helps to reduce the fat from the sides. It raises your heartbeat and burns calories.
• Dhanurasana or the Bow pose helps you drop the excess fat from the arms and legs. It is very helpful to tone your body.
• Garudasana or the Eagle pose is a perfect weight loss choice for those who want thinner thighs, legs, arms and hands.
• Eka Pada Adho Mukha Svanasana or the One-legged downward facing dog- when combined with breathing, helps you tone your arms, hands, legs, thighs and your abdominal muscles.
• Bhujangasana or the Cobra pose is a great choice if you want to solidify your buttocks and to tone your abdominal muscles.
• Navasana or the boat pose is the simplest Power Yoga pose for weight loss. It concentrates all the major muscles of your body.
• Savasana or Corpse pose is the most important pose to end your Power Yoga workout session. Savasana helps your muscles relax and prevents muscle damage.

There are several other Power Yoga asanas that are very important for weight loss such as the Uttanpadasana or the Raised feet pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated forward bend among others. Power Yoga is considered an appropriate intervention for weight loss and to prevent obesity.

Summary

Yoga, an Indian form of mind and body rejuvenation has significant benefit for all, from people who are obese and want to shed weight, to people who want to relax. Yoga is an age-old treatment for a well-toned and healthy body and a stress-free mind. It not only aids in weight loss but also promotes a balanced physical and mental wellbeing.

Frequently Asked Questions(FAQs)

Q. How much weight can you lose by doing Yoga?

The amount of weight one loses by doing Yoga varies from person-to-person and depends on their a number of factors including their flexibility.

Q. Can you lose belly fat with yoga?

Yes, you can lose belly fat with the help of yoga. Basic stretches and different asanas (like Surya Namaskar) can help you lose belly fat. That said, it is not recommended that you aim for spot reduction in any case.

Q. What is better for weight loss – yoga or gym?

Both yoga and fitness have their own advantages. Yoga involves more stretching and relaxation, whereas fitness deals with the contraction of muscles. There is no way of saying one works better than the other for weight loss. It depends on each individual’s own body type and their choices.

Q. Is power yoga effective for weight loss?

Yes, it is effective for weight loss. However, Hatha yoga is recommended since it is better in the long term. People with medical conditions should not prefer doing power yoga, unless under supervision

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At-Home Workouts: 9 Home Workouts for Beginners

At-Home Workouts: 9 Home Workouts for Beginners HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

Too lazy to hit the gym? Or maybe you don’t have the time because you are always drowning in work. These are everyday experiences of many people who wish to stay in shape or improve their health and fitness, but can’t find the time for it. This is where at-home workouts come in.

At-home workouts are simple workouts that you can do in the comfort of your own home, without requiring professional training or equipment. You only need the determination and motivation to work out regularly in your own home so you can see results.

Table of Contents

• Home workouts for beginners
• Home workouts without equipment
• Home workouts with equipment
• Benefits of home workouts
• Summary
• Frequently Asked Questions(FAQs)

Home workouts for beginners

Home workouts are usually simple and easy exercises that you can perform, even without any experience. This makes them ideal for beginners who haven’t worked out before.

Some great home workouts for beginners include bodyweight training such as squats, push-ups, planks and crunches. These require no equipment and help you burn calories while improving your tone and improving muscle strength. Even simply dancing for about half an hour every day is a great exercise for your body.

Home workouts without equipment

1. Press up/Push up

Get down on the floor and place your hands shoulder-width apart. Keep your back straight so that a straight line is formed from your head to your heels. Slowly lower your body until your chest is about an inch away from the ground, then push yourself up by extending your arms fully.

The press up or push up is excellent as an at-home workout because it prepares you for the more rigorous and demanding chest workouts that you are likely to engage in later. Various muscle groups are used for this move, which allows for maximum growth, while also strengthening your shoulder joints. If you’re unable to do this exercise, you can try incline push ups or wall push ups instead.

2. Crunch

For this move, you have to lie flat on your back, keeping your knees bent at 90-degree angle, and your hands on either side of your head. Then, lift your shoulders up slowly, until it is a few inches away from the floor. While doing so, you have to ensure that your lower back stays on the ground at all times. Once you reach the top point of the movement, tense your abs as hard as you can. Return to your starting position.

Crunches are great ab workouts that help you tone your stomach. They can easily be done on a yoga mat at home. When you lift your legs, extra weight is placed on the stomach muscles.

3. Plank

To do a plank, you have to get in the press-ups position. However, instead of your hands on the ground, holding your weight, you should rest on your forearms. Tense your abs and glutes, while making sure that your back is in a straight line. Hold this position, and make sure that you don’t lower your hips while doing so.

Although planks are great for working your core, helping you get toned abs, you need to ensure that you do it correctly and that you don’t overdo it. Otherwise, it may affect your spine. If you find the plank difficult to execute, you can try an incline plank instead.

4. Side plank

For a side plank, you need to lie on your left side with your legs straight, holding yourself up with your elbow. Then, slowly raise your hips until your body forms a straight line. Tense your core while doing so. Remain in this position for a few seconds and take deep breaths. Repeat the same while lying on your right side. You could also replace this exercise with a modified side plank if the normal side plank is difficult to do.

5. Mountain climbers

The mountain climber is a simple exercise. First, get in the press-ups position and tense your core while doing so. Then, drive your knees to your chest as fast as you can, as though you were running. Make sure you keep your hips at the same level as when you started. Don’t raise or lower its level.

This is a great exercise that helps you burn calories while also increasing your core stability. It may look simple, but it can be tiring in just a few seconds.

Home workouts with equipment

1. Dumbbell standing shoulder press

Hold a dumbbell in each hand while standing and keeping your arms out at shoulder height. Make sure you hold the dumbbells with an overhand grip, meaning your palms should face forwards. Press the weights up above your head through your elbow, without leaning back or using leg drive. Then, slowly return to the start position. You can also use 1-2 litre filled water bottles instead of dumbbells.

2. Dumbbell floor press

Lie down on the ground, while holding a dumbbell in each hand. Then, slowly raise the weights above you, bending your elbows. Before you pause at the top of the rep, press up and straighten out your arms. Then, slowly lower your arms to the start position.

The dumbbell floor press helps you build a bigger, wider chest, without risking shoulder injury. This makes it a great at-home workout, even for beginners. If you do not have dumbbells, you can replace them with filled 1 or 2 litre water bottles.

3. Bicep curl

Stand up straight, your feet shoulder-width apart. Hold a dumbbell in each hand and curl them to your shoulder level. While doing so, make sure your upper arms remain stationary, and that your elbows don’t move. Move only your lower arms while curling up the weights. At the top of the contraction, squeeze your bicep, then slowly lower the weights.

This is the perfect move for developing a toned arm. Since your upper arm remains stationary, the whole bicep is hit for maximum growth. You can choose to use 1 or 2 litre filled water bottles instead of dumbbells.

4. Bench dips

While standing facing away from a bench, extend your legs out in front. Then, grab the bench with both your hands shoulder-width apart. Lower your entire body slowly by flexing at the elbows until your arms form a 90-degree angle at the forearm. Then, lift your body back to the starting position using your triceps.

Even if you don’t have a bench, you can use the stairs, a coffee table or a chair. It’s great for those who wish to work their arms, shoulders and chest.

Benefits of home workouts

Working out at home has tons of benefits, making it ideal, especially for those who are always busy with work or for stay-at-home parents who can’t find the time to hit the gym. It’s even great for people who simply don’t want to spend money on gym memberships!

Below, we outline these benefits of at-home workouts

1. Minimal to no equipment required

At-home workouts are so easy because they require minimal to no equipment. Crunches, planks, mountain climbers, squats and push-ups do not require any equipment at all. You can easily do them on the floor without any trouble.

There are some at-home workouts that require some equipment such as yoga mat, dumbbells, resistance bands or a stability ball. Even then, these are basic and affordable equipment that you can easily find anywhere. This minimal to no requirement for equipment makes at-home workouts a great option for all kinds of people, even those who are uncomfortable with gym equipment.

2. You don’t have to spend much money

The whole point of at-home workouts is that you can easily exercise in your own home without having to go to the gym. This means that you don’t have to pay any monthly gym fee. You can work out for free in your own home, whenever you want, wherever you want.

3. You have no excuses not to work out

As opposed to working out at the gym, you have no excuses when it comes to at-home workouts. In the case of gym workouts, you may come up with a long list of excuses when you don’t feel like exercising. Maybe the weather isn’t too great, or maybe you are too tired to hit the gym after work. However, with at-home workouts, these excuses are useless because you don’t have to go anywhere else to work out. All you need to do is change your clothes and put on your sneakers and start exercising at your own house.

4. You may find you are more comfortable without others’ presence

Sometimes, people feel conscious about working out at the gym, in front of so many other people. Whatever your reason maybe, if you are one of these people who feel uncomfortable working out when there are other people around you, then the at-home workout is the perfect solution for you. You can easily work out in the comfort of your own home without having to worry about what other people will think of you.

Summary

At-home workouts are great for people who don’t have time for the gym or those who don’t feel; comfortable exercising in public, but still want to keep fit and stay in shape. You don’t need fancy gym equipment for these exercises. They are simple moves that require little to no equipment at all. Basic equipment such as dumbbells, yoga mat and restraining bands are all you will need.

For workouts like press-ups, planks, crunches, side plank and mountain climbers, you don’t need any equipment at all. But if you don’t want to exercise on the floor, you can get a yoga mat. There are some workouts that may require the use of basic equipment like dumbbells and resistance bands. These are usually weight training exercises.

In conclusion, at-home workouts are a great option that anyone can benefit from. All you need is the drive to achieve your health and fitness goals.

Frequently Asked Questions(FAQs)

Q. What exercises burn belly fat?

A: Contrary to popular belief, there is no single exercise that will help burn belly fat directly. Fat loss is central and it depends on how many calories you burn throughout the day versus how much you consume. Make sure to focus on doing whole body exercises that burn enough calories to induce fat loss and focus on eating at least 300 calories less per day

Q. Is it effective to workout at home?

A: Yes it is effective to do workouts at home. When it comes to health and fitness and weight management, the results primarily come from consistent efforts, and to be consistent you have to follow a routine which is not too easy or too difficult to continue. Home workouts fit the bill perfectly here.

Q. What exercises can I do at home?

A: You can do bodyweight exercises such as Push ups, Squats, Back Dips, Crunches, Planks, jumping jacks, mountain climbers, spot walking, spot jogging, etc.

Q. Can 10 minutes of exercise a day make a difference?

A: Yes it can make a difference if you are a total beginner and wish to start off with a fitness program. For continued benefits  you must gradually progress to at least 30 minutes per day and 5 days a week routine.

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Weight Loss Drinks: Homemade Recipes for Weight Loss

Weight Loss Drinks: Homemade Recipes for Weight Loss HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

Unnecessary weight gain is an increasingly common problem in the present day and age. This is mainly due to the lifestyle prevalent among the working class. Consuming weight loss drinks is one of many solutions to this problem.

By shedding the extra kilos, your overall health improves significantly. It brings down the risk of suffering from the following diseases:

• Diabetes
• Heart disease
• Osteoarthritis
• Sleep apnea
• Specific types of cancer
• Stroke

It improves your blood sugar levels, cholesterol levels, and brings down your blood pressure. With weight loss, it decreases joint pain, back pain, and improves your mobility. From a lifestyle perspective, it improves your energy levels, sleep, confidence, mood, and sex life. You have to deal with lower amounts of stress and have a positive body image of yourself.

Table of Contents

• Weight Loss drinks
• Apple Cider Vinegar for weight loss
• Green Tea for weight loss
• Homemade weight loss drinks recipes
• Summary
• Frequently Asked Questions(FAQS)

Weight Loss drinks

As you are ready to take control of your life and become healthy, you need to make the necessary changes. While you switch to an active lifestyle, you should follow a diet that helps you get rid of the excess kilos.

Fortunately, you can consume weight loss drinks, designed to help you reach your health goals. When you take liquids regularly, it boosts your metabolism. Consuming these drinks can also help keep away the hunger pangs that make you binge on unhealthy junk food.

When you consume these weight loss drinks, you need to remain patient. It takes a little time for your body to adjust to the new diet before you start seeing results. Remember, if your metabolism doesn’t go up, it will dampen your efforts to lose weight.

Apple Cider Vinegar for weight loss

When it comes to weight loss drinks, apple cider vinegar is among the most popular ones. It is a beverage, which requires a two-stage process for manufacturing this drink. For making this liquid, it requires crushing/cutting apples and mixing it with yeast, to convert the sugars present in it, to alcohol. In the second stage, manufacturers add bacteria to ferment the alcohol, transforming it into acetic acid.

One study published in Bioscience, Biotechnology, and Biochemistry showcased why apple cider vinegar weight loss drinks are useful. Researches asked 144 obese adults to consume one to two tablespoons of this beverage for 12 weeks every day. There was also a control group who had to take a placebo drink. At the end of the study, the participants that consumed a single tablespoon lost 1.1 kg. On the other hand, those who had two tablespoons of this weight loss drink shed 1.81kg.

According to a study published in the Journal of Functional Foods, researchers studied the impact of this beverage on 39 adults. The participants had to have one tablespoon of apple cider vinegar for lunch and breakfast. They also had to follow a diet which was deficient by 250 calories, as they followed a restricted diet. Within 12 weeks, the participants lost almost 4 kg. When compared to the control group who didn’t consume apple cider vinegar weight loss drinks, only lost 2.26 kg.

When you consume apple cider vinegar, the main ingredient is acetic acid. It targets body fat by boosting your body’s metabolism. Also, this beverage is well known for stabilising your blood sugar levels. As a result, you will have greater control over your cravings, due to which you consume a fewer number of calories.

It is quite easy to include apple cider vinegar as one of the weight loss drinks in your diet. Before you eat breakfast, make sure you have a tablespoon of this beverage. You should mix it with at least one cup of water before drinking it. Due to the high acidity of this beverage, it can damage the tooth enamel and irritate your throat. Also, make sure you don’t consume more than two tablespoons.

The best time to have apple cider vinegar weight loss drinks is before you have a meal. It will help prevent the overconsumption of food, which is good for your health.

Green Tea for weight loss

Another beverage which falls under the weight loss drinks category is green tea. It is well-known throughout the world for its antioxidant properties, making it great for your health. Green tea has been around for centuries, as various civilizations used for the treatment of different health conditions.

Green tea plays a major role in boosting your metabolism. As a result, your body becomes efficient in converting the food and beverages you consume, to energy.

Green tea has two main ingredients – catechin, a type of antioxidant and caffeine. Both these components boost the amount of energy your body uses. Also, catechin is responsible for breaking down the fat molecules. There is a review of 14 studies, which backs the power of green tea. Participants who drank this beverage for 12 weeks every day lost around 0.2 – 3.5 kg.

Due to this weight loss drink’s natural diuretic properties, it helps deal with fluid retention. When you drink it every day, it reduces the amount of body fat.

You should make sure that you consume at least two to three cups of green tea every day. Keep in mind that this amount depends on your body’s natural rate of metabolism. It will give your body sufficient amounts of caffeine and catechin to lose weight. Although there are a lot of varieties available in the market, you should use the regular one. Also, ensure these weight loss drinks have minimal processing. The benefit is that these types of beverages will retain their nutritional content.

There is a proper way to make these weight loss drinks. If you boil the water for too long, it can destroy the catechins, rendering this beverage to be ineffective. You need to bring the water to boiling temperature, before allowing it to remain for 10 minutes. Only then should you pour it over green tea leaves. Let it brew for a minute, before straining out the leaves in these weight loss drinks.

Homemade weight loss drinks recipes

Now that you are aware of the power of weight loss drinks, you should add them to your diet. Make sure you exercise every day to boost the effects of these beverages. Given below are a list of the drinks that make you lose weight, along with recipes to prepare them.

Apple cider vinegar with berries and lemon

Ingredients

• 2 tbsp of frozen berries
• 1 tbsp of lemon juice
• 1 tbsp of apple cider vinegar
• Ice and water
• 1 tbsp honey (optional)

Preparation

1. Add the berries to a cup of your choice.
2. With the help of a spoon, mash the berries. If you want to make this weight loss drink sweet, add honey to the mixture.
3. Pour lemon juice and apple cider vinegar to the cup. Add the ice, before filling it with water, all the way to the brim.
4. Mix all the ingredients with a spoon for at least a minute, before consuming it.

Cinnamon raw honey mix

Ingredients

• 2 tbsp of cinnamon
• 1 tbsp of honey
• 1 cup or 250 ml of warm water

Preparation

1. Heat water and add cinnamon to it.
2. Before you add honey to water, make sure you cool it down for at least half an hour. The heat deactivates the powerful enzymes present in honey.
3. Mix the ingredients and consume this beverage.

Tips

You can also store it in the fridge and have it the next day, 30 minutes before you eat breakfast.

Dark chocolate coffee

Ingredients

• 1 cup/250 ml of water
• ½ tsp flaxseeds (ground)
• ¾ tsp dark chocolate (grated)
• 1 tsp black coffee

Preparation

1. Add black coffee and hot water into a cup.
2. Mix it well, before adding the flaxseeds.
3. Stir the ingredients, before coating it with dark chocolate.

Grapefruit with cucumber

Ingredients

• 1 cucumber
• 1 lemon, sliced
• 1 medium-sized grapefruit
• 1 cup/250 ml of water

Preparation

1. Cut all the ingredients.
2. Add them to a blender, along with water.
3. Blend everything until it becomes smooth.

Tips

You can consume these weight loss drinks by keeping it in the fridge for a while. By serving it cold, it kick-starts the metabolic process of your body, which allows you to lose weight faster.

Ginger lemon water

Ingredients

• 1 cup/250 ml of cold water
• ¾ tsp of roasted cumin powder
• 1 tsp of lime juice
• 1 inch of ginger root

Preparation

1. Cut the ginger into small pieces.
2. Add it to a blender, along with cold water.
3. Blend these ingredients until it becomes smooth.
4. Pour the ginger water into a glass.
5. Add roasted cumin powder and lime juice.
6. Mix the ingredients well before consuming.

Green tea with mint and lemon

Ingredients

• 1 cup/250 ml of hot water
• 6-7 mint leaves
• 2 tbsp green tea leaves
• 1 whole lime

Preparation

1. Add water and mint leaves to a utensil of your choice.
2. Heat the water until it starts to boil.
3. Keep it in this state for at least five minutes.
4. Switch off the gas and add green tea leaves.
5. Allow them to soak for a minimum of five minutes.
6. Remove the leaves with the help of a strainer and pour it into a cup.
7. Drink while it is hot, to observe its benefits.

Pineapple with cinnamon

Ingredients

• Black salt (to taste)
• ½ tsp of cinnamon powder
• 2½ tbsp of lime juice
• 1½ cup pineapple

Preparation

1. Cut the pineapple into small pieces and add them to the blender.
2. Blend this fruit, until it becomes smooth.
3. Pour the juice into a glass and add lime juice, and cinnamon powder. You can top it off with black salt, as per your preference.
4. Mix all the ingredients.

Tips

If you want to observe maximum benefits from this drink, you should consume it on an empty stomach.

Summary

Weight loss drinks are wonderful because of their powerful abilities to kickstart the metabolism in your body. As a result, the number of fat cells will reduce, allowing you to shed the extra weight.

Apple cider vinegar and green tea are the best beverages when it comes to healthy drinks for weight loss. You should consume them before every meal to observe the best benefits. The homemade weight loss drinks are also the way to go, to live a healthy lifestyle. The best part is that you can make them the previous night and store them in the fridge. Even if you have a busy morning, you will be able to consume these beverages quickly.

Once you add these homemade drinks to your diet, you can forget about eating excess calories. They will satisfy your appetite, ensuring you only consume what your body requires. At the same time, make sure you combine your weight loss drinks with ample amounts of exercise, and a healthy diet. The advantage is that you will burn a greater number of calories, ensuring you reach your fitness goals as quickly as possible!

Frequently Asked Questions(FAQS)

Q. What can I drink every morning to lose weight?

A: There’s no magical drink to help you lose weight just by drinking it. However, a detox water like lemon water or jeera water can help you detox your system and boost metabolism. This, in turn, will help you lose weight.

Q. What can I drink to lose weight in 3 days?

It is not possible to lose weight in 3 days. If you do see weight loss, it is majorly water loss. In this case, you will notice that your weight keeps fluctuating. However, water is the best drink to boost your metabolism and help you lose weight.

Q. Which drink help to reduce belly fat?

A: Spot reduction is not possible. When you reduce your overall fat percentage and get it to the ideal numbers, you will see that the problematic area shows improvement as well. You can add antioxidant rich foods like green tea, leafy salads, lemon, etc which tends to help you reduce belly fat.

Q. How to drink apple cider vinegar for weight loss?

Add 5-10 ml of Apple Cider Vinegar to 250 ml of room temperature water. Drink this in the morning on an empty stomach. It boosts metabolism, and cleanses your system, and is a great remedy for water retention. Drinking apple cider vinegar must be clubbed with a proper diet and exercise in order to see favourable results.

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What is Paleo Diet: Foods, Benefits and Side Effects

What is Paleo Diet: Foods, Benefits and Side Effects HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

Although it was popularised in the 21st century, the Paleo Diet was first introduced in the 1970s. Their popularity stemmed from their contribution to weight loss. Let’s look at what a paleo diet actually is and how beneficial they can truly be.

Table of Content

• What is Paleo Diet?
• Paleo Diet Benefits
• Paleo Diet Side Effects
• Foods to Eat
• Paleo Diet Meal Plan
• Foods to Avoid
• Summary
• Frequently Asked Questions(FAQs)

What is Paleo Diet?

The Paleo Diet is one that is designed to resemble what the hunter-gatherer ancestors of human beings consumed in the paleolithic age. These hunter-gatherer ancestors had much lower rates of lifestyle disorders like obesity, diabetes and heart diseases. This can be attributed largely to their whole food-based diet and physically active lives.

Several studies have also shown that this paleo diet is also capable of delivering results in the form of weight loss. However, it must be noted that HealthifyMe does not recommend that one follow the Paleo Diet in its purest form. If you’re looking to follow the paleo diet, the necessary changes must be made to suit your requirements. If you’re looking to achieve weight loss, we have the best Indian Diet Plan for it here.

Paleo Diet Benefits

Not unlike any other diet plans, the paleo diet too has its own set of benefits. You can derive the following benefits from the Paleo Diet:

1. Weight Loss

One of the main features of a paleo diet is the consumption of unprocessed food. A paleo diet, therefore, tends to be very low in carbohydrates since it excludes foods such as grains which need to be processed.

Processed, high-carb foods tend to adversely affect one’s blood sugar levels. By removing these foods from one’s diet, the paleo diet can help lower blood sugar levels, and also reduce body fat. Thus, the diet helps you achieve weight loss.

A 2016 study found that healthy women who followed a paleo diet achieved greater weight loss compared to those that followed a typical low-fat diet.

2. Increased Insulin Sensitivity

Since most paleo foods are relatively low-carb, there is less demand on the pancreas to produce insulin. Research has shown that paleo diet decreases insulin, and therefore, increases its effectiveness.

This, in turn, reduces insulin resistance, the driving force of type 2 diabetes, allowing some people to reduce the amount of medication that they need.

3. Higher Energy Levels

As part of the paleo diet, you tend to eat foods that have low glycemic index levels. This will help you avoid the drop in energy levels that occurs shortly after consuming high GI and sugary foods.

4. Reduced Inflammation

Higher levels of inflammation in the body increases the risk of several health problems, including type 2 diabetes. Eating low-carb, low GI foods can prevent excess inflammation. This is especially true in the case of omega-3 fatty acids.

Paleo Diet Side Effects

Apart from their benefits, the paleo diet does with its own set of problems. A few of the side effects that you are likely to witness with a paleo diet are listed below:

1. Low Blood Sugar Levels

Precautions must be taken before adopting the paleo diet if you use insulin. Following the diet while on insulin can lead to one suffering from hypoglycemia.

While on a low-carb diet, you require less medication. Therefore, your dosages may have to be changed in order to prevent low blood sugar. Ideally, make sure you consult your doctor before you start a paleo diet.

2. Low-Carb Flu

Eliminating starch, legumes, and grains from one’s diet could lead to an individual experiencing lethargy, irritability, and fatigue. Although you get sufficient carbs from plants on the paleo diet, the change in overall carb consumption can prove to be quite dramatic if you diet was heavy on bread, beans, and pasta.

This condition is called low-carb flu.These symptoms may last from 3 to 4 weeks. In this time, your body starts to burn fat for fuel instead of carbs. Reduce the effects of this flu by lowering your carbohydrate consumption gradually.

3. Hypothyroidism

People on long-term low-carb diets have seen hypothyroid symptoms, such as fatigue, sluggishness and sensitivity to cold. Following low-carb diets can suppress your appetite, and this may eventually result in the body starving.

If you begin to lose too much weight, your body starts to down-regulate the thyroid functions to save energy. One can eat larger amounts of paleo-permitted vegetables to keep the carbohydrate levels up.

4. Excessive Protein

The paleo diet includes a large amount of animal protein. This includes meat, poultry, fish, and eggs. Apart from fish, these foods are high in saturated fat and cholesterol.

Excess animal protein consumption can lower blood levels of HDL cholesterol while increasing the LDL levels, and your risk of heart disease. Due to its high-protein content of the paleo diet, your kidneys would have to work harder to remove any additional waste products.

5. Cravings

A common side effect of the diet is to experience cravings for sugar and other non-paleo options like French Fries or potato chips. This is generally seen in the first few weeks of the transition into a paleo diet.

After this transition, these cravings are known to reduce, with people on the diet no longer desperately desiring sweets or non-paleo food items.

Foods to Eat

The Paleo Diet includes foods that were consumed by our hunter-gatherer ancestors in the paleolithic age. That said, it is important to note that the diet needs to be modified to suit every individual’s requirements. Here are some of the foods that must be consumed as part of the diet:

1. Meat and Seafood

Most types of meat and seafood will fit right into a paleo diet. As a good source of lean protein, eating meat helps you stay full for longer. They also help build and strengthen cells and tissues in the body.

Common meat choices like chicken and turkey, and some common choices of seafood such as salmon and tuna can be consumed as part of the diet. Meat from grass-fed animals is recommended over meat from grain-fed animals since it is leaner and has more omega-3 fatty acids. This helps reduce inflammation in the body and protects your heart.

Choosing seafood that’s been caught in the wild will be a healthier option than their farmed counterparts too since they may help boost your omega-3 intake.

2. Fruits and Vegetables

The health benefits of fruits and vegetables are well documented. They are rich in vitamins, minerals, fiber and antioxidants. The only drawback when it comes to a paleo diet is that some vegetables, like potatoes, are starchy and some fruits, like bananas, are high in sugar. These foods must be eaten in moderation while looking to lose weight.

The key to following a paleo diet is to consume whole, unprocessed foods. Thus, fruits and vegetables account for a major part of the diet. As part of the diet, one can consume vegetables like cauliflower, broccoli, brussels sprouts, cabbage, and spinach. You need to also include fruits like apples, berries, grapes, peaches and plums.

3. Nuts and Seeds

Nuts and seeds are known to be rich in healthy fats, fiber and protein. They were also known to be foraged in prehistoric times. It must be noted that peanuts must not be considered since they are technically legumes.

A few of the paleo nuts that one can consider a part of the diet are almonds, cashews, pistachios, and walnuts. You can also have chia, sunflower, pumpkin and flax seeds as a part of the paleo diet.

4. Healthy Oils

Oils can be a little trickier than the other foods in the paleo diet. Some of them, like olive, walnut, flaxseed, avocado and coconut oils are allowed since they are gathered directly from the plant.

While flaxseed oil may not have been consumed in paleolithic times, it is permitted due to its high alpha linolenic acid (ALA) content. ALA is a type of heart-healthy, anti-inflammatory omega-3 fatty acid.

5. Eggs

Eggs are rich in protein, B vitamins, minerals and antioxidants, thus making them a crucial part of the paleo diet. Organic eggs can provide one with higher omega-3 content than eggs from chicken raised in cages, making them a better option.

Paleo Diet Meal Plan

We’ve put together a 1-day Paleo Diet Meal Plan to help you understand it better. However, remember that it is important to follow a balanced diet with the nutrients that your body needs.

Time	Meal
8:30 AM	1 spinach egg omelette made in ghee 1 Apple
11:00 AM	1 cup green tea
1:30 PM	Shredded chicken and vegetable salad with olive oil dressing
5:30 PM	1 cup green tea A handful of mixed nuts
8:30 PM	Baked salmon with vegetables and an avocado

Do consult a nutritionist before you any changes to your current diet, and adopting something new.

Foods to Avoid

Most processed foods are to be avoided completely in case of the paleo diet. Here’s a list of foods that are a no-no when it comes to the paleo diet:

1. Grains

Grains, as a whole, are forbidden on a paleo diet. They are a product of modern agriculture and did not exist in the paleolithic period. In addition to that, they are rich in carbohydrates, and therefore, can cause spikes in your sugar levels.

While whole grains do not cause blood sugar spikes quite like refined grains do, they do contain compounds like gluten, lectin and phytates. These compounds can cause inflammation in the
body and prevent other nutrients from being absorbed.

2. Legumes

Members of a large family of plants that have a seed or a pod, legumes includes all lentils, peas, beans, tofu, peanuts, and soy foods. They are not allowed in paleo thanks to their high lectin and phytic acid content.

However, research does support the consumption of legumes since they are low in fat, and high in protein, iron, and fiber.

3. Processed Foods

Processed foods like refined sugars, salt, and refined vegetable oils, are to be avoided completely. It is widely known that refined sugars and excess salt contributes to high blood pressure, obesity and heart disease.

While there is some argument for vegetable oils and certain artificial sweeteners to be included, paleo plans do not allow them because of the ratio of omega-6 to omega-3 fatty acids. The way these oils are processed also contribute to their exclusion.

Summary

A Paleolithic diet may have their own advantages but they do come with side effects that cannot be ignored. Despite its benefits, HealthifyMe suggests you follow a healthy, balanced diet that will ensure you maintain your body weight, and remain healthy.

Frequently Asked Questions(FAQs)

Q. What do you eat on the Paleo diet?

A: Paleo is a nature-friendly diet. Processed foods are to be avoided on it. Natural foods that were available to our hunter-gatherer ancestors in the paleolithic age are to be consumed. Foods like meat, fish, poultry, nuts, seeds, unrefined oils, fruits and vegetables can be consumed as per the requirement. Grains, legumes, and dairy are to be avoided.

Q. Does the Paleo diet work?

A: Yes, it works since it is a high protein ,low carb diet. The diet boosts metabolism and keeps one’s hunger pangs in check. It also stabilises blood sugar levels and aids in fat loss.

Q. Is keto or paleo better for weight loss?

A: Both the keto and paleo diets can help one lose weight effectively. However, they do come with their own pros and cons. It is ideal to consult a certified nutritionist before choosing to follow either diet.

Q. Is Paleo Diet harmful?

A: Paleo diets do have their own side effects, as discussed above. Studies have found that the paleo diet can have negative effects on one’s heart and gut health.

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