Zero Calorie Foods For Weight Loss

 

What does zero calorie food mean?

 

Zero calorie food does not mean that it contains zero calories. But the actual logic behind the zero-calorie food is that your body burns more calories to digest this food and absorb all of the good nutrients from it than the total amount of calories the food contains.

 

This whole process is known as thermogenesis.

 

So if you add “zero calorie food” to your diet, then it will keep you away from calories actually. And gradually it will help you to lose your weight.

 

There are two criteria to select zero calorie food.

  1. It should be full of vitamins, minerals, and antioxidants.
  2. It should contain less than 100 calories per 1 cup serving.

 

Here are the foods that considered as zero calorie food.

 

  1. Apples
  2. Apricots
  3. Arugula
  4. Asparagus
  5. Beetroot
  6. Broccoli
  7. Brussels Sprouts
  8. Cauliflower
  9. Celery
  10. Cabbage
  11. Watercress
  12. Cucumber
  13. Garlic
  14. Grapefruit
  15. Green beans
  16. Kale
  17. Leeks
  18. Lemons
  19. Lettuce
  20. Papaya
  21. Onions
  22. Raspberries
  23. Strawberries
  24. Spinach
  25. Rutabaga
  26. Watermelon
  27. Zucchini
  28. Herbs and Spices

 

 

Chaga Mushrooms :Uses and Benefits

What are chaga mushrooms?

The scientific name of Chaga mushroom is Inonotus obliquus. It is also known as Birch mushroom, Chaga conk, Chaga cinder, Tchaga, etc.

Chaga grows on birch trees in the colder – northern hemisphere. It looks dark burnt charcoal clump of dirt. In fact, it doesn’t look like a mushroom. It can be identified from other growths by its orange tissue.

Chaga mushroom has been used for years in Siberia and East. But now, it has been gaining popularity in the west also for its potential health benefits. (1)

Traditionally, it has been consumed as a herbal tea. But nowadays, other forms of its supplements are also available. (2)

 

Potential health benefits

 

Full of Nutrients 

Chaga mushroom is fully loaded with a variety of vitamins and minerals.

  • B-complex vitamins
  • vitamin D
  • potassium
  • rubidium
  • cesium
  • fiber
  • copper
  • selenium
  • zinc
  • iron
  • manganese
  • magnesium
  • Calcium

Boosts immune system

Chaga mushroom is full of beta-D-Glucans, which helps to boost the immune system. (3)

Preventing and fighting cancer

There are lots of active research are going on whether the chaga mushroom is helpful in preventing cancer. (4)

Various studies have shown that chaga activates immune cells which are responsible for fighting cancer initiation. (5)

The study in the mice also suggests that continuous consumption of chaga mushroom may reduce cancer tumor size. (6)

 

Lowers Blood Sugar

Chaga may lower blood sugar level.

Studies conducted on diabetic mice have shown that chaga extract reduces blood sugar level. (7)

Lowers blood pressure

Antioxidants like Polysaccharides, Beta-D-Glucans, Betulin and Betulinic Acid (Triterpenes) may help to reduce blood pressure and prevent from other cardiovascular diseases.

Where to Find Chaga Mushroom

There are various chaga mushroom products available online.

 

 

Is Organic Food Really Organic and Healthy?

We have been familiar with the term ‘organic food” from the last decade. If you visit grocery stores or supermarkets to buy vegetables, you may notice a separate section of organic vegetables. You will also notice that it is more expensive than regular ones. And people will get into a dilemma about whether to buy organic or regular food. Some people believe that organic food is very healthy and has benefits compared to regular one.

In this article, we will discuss what is organic food and whether it is really healthier or not.

 

What is organic food?

Organic food is produced with set standards of organic farming. These specific standards are regulated by the United States Department of Agriculture (USDA) 1 in the US. In India, there are several agencies like ECOCERT, GOPCA, and others. In this farming, crops are generally grown without synthetic pesticides and chemical fertilizers. (1)

There are certain goals which need to meet in organic farming. (3)

  • Reduction in pollution
  • Improve soil quality
  • Improve water quality
  • Provide healthy livestock habitats

Is organic food healthier for you?

In the absence of pesticides and chemical fertilizers, plants develop the ability to produce more vitamins and antioxidants to strengthen their resistance against bugs. For that reason, organic foods may contain a high nutritional value.

The process of converting normal land to organic farming land may take 2 to 3 years under the strict guidelines of regulatory agencies.

Some studies show that pesticides may cause birth defects and cancer. In the organic food, manure fertilizers are used and some critics say that organic crops may contain E. coli. microbes by contamination.

It is always advisable to rinse and wash fruits and vegetables properly before you use it whether it is organic or regular.

So the bottom line is “YES”, organic food is healthier for you.

Is buying organic better for the earth?

As said above, organic farming converts soil into more fertile, uses less energy and farmers can earn better from it.

Is organic food much tastier?

As organic food contain more vitamins and antioxidants, it increases its qualities like the aroma, taste, etc.

Organic food is more expensive than conventional food. And the cost is the major issue for many people. Although its demand is increasing day by day across the globe.

You will find a various range of organic products online.

 

 

Unintentional and Unexplained Weight Loss

When a person is not trying to lose weight, and he notices a sudden drop in his weight is known as unexplained and unintentional weight loss. It is not because of exercise, diet control or lifestyle change.

 

It is an alarming situation if you see noticeable, unexplained and sudden weight loss. It may due to serious illness. One should not neglect this condition and always find out its cause. (1)

 

Not all weight loss is alarming or serious. If one passes through stressful events then it is common. For example,  relationship disputes, job-related issues etc. Counseling and family support may help to come out from this stage.

 

How much weight loss is a concern?

 

Unexplained 10 pounds(4.5 KG) or 5% weight loss within 6 to 10 months is a cause of concern and you should consult your doctor.

 

 

What are the causes of unexplained and unintentional weight loss? 

 

These are some of the major diseases which are responsible for unexplained weight loss. (2)

 

  • Cancer

  • AIDS

  • Diabetes

  • Rheumatoid arthritis

  • Overactive or underactive thyroid gland

  • Endocarditis

  • Addison’s disease

  • Depression

  • Drug abuse

  • Celiac disease

  • Bowel disease

  • TB

  • Undiagnosed eating disorder

  • Gastrointestinal problems

Types of Weight Loss Surgeries

Exercising, diet control, naturopathy, and weight loss supplements are known ways for weight reduction. When all these methods fail and one does not get his desired result then weight loss surgeries are an inevitable option left for extremely obese people.

 

People with diabetes, high blood pressure, cardiovascular disease have a high chance of stroke because of their excessive weight.

 

Nowadays, doctors are recommending these weight loss surgeries for quick and immediate relief from weight loss and its related diseases.

 

Most of the surgeries require a drastic lifestyle change and strict diet control and one who escapes it may face serious complications.

 

Here are different most common types of weight loss surgery.

 

 

Gastric Bypass Surgery

 

It is also known as Roux-en-Y gastric bypass.

 

It is the most popular method of the surgeries for weight loss and within six months one shall see drastic weight loss. In this surgery, the stomach is divided into two parts, the upper part is smaller and directly connects with the small intestine. This upper part is also known as a pouch. This pouch is less able to accommodate a large portion of food. This will limit food intake greatly. Because of the less space available to accommodate food in the stomach, the person feels early fullness and thus he eats less.

 

As food now bypasses the part of the stomach and the small intestine, the body absorbs fewer calories.

 

the National Institute of Diabetes and Digestive and Kidney Diseases research found that this surgery is relatively safe for weight loss. (1)

 

 

 

Vagal Blockade or vBloc

The vagus nerve runs from the brain to the stomach.

 

Its one of the main functionality is to tell stomach when it is full.

 

The vagal blockade is a pacemaker-like device which is implanted under the skin near the rib cage.

 

The device blocks the signals sent by the brain through the vagus nerve to the stomach to let you know you are hungry, so ultimately you do not feel that you are hungry and feel fuller and satisfied.

 

Gastric Banding

 

It is a similar method like gastric bypass in separating two sections of the stomach. It is laparoscopic surgery.

 

In this surgery, surgeons use an inflatable band to separate the upper part(smaller) of the stomach to the lower part(larger). And there is no “bypass” in this surgery.

 

Both the sections are connected through a small channel, which slows down the emptying of the upper stomach(smaller). Food needs to be well chewed and the person feels full after ½ to 1 cup of food. If you eat more then you will vomit right back.

 

 

Sleeve Gastrectomy

 

In this surgery, part of the stomach is separated and removed from the body. The tubelike remaining smaller portion of the stomach is left. As now the size of the stomach becomes smaller, so it can’t hold much food.

 

Small size stomach produces less appetite-regulating hormone ghrelin, which may reduce the desire for food intake.

 

 

Gastric Balloon

It is a restrictive weight loss surgery, which includes deflated balloon in the stomach (through the mouth). After placing in the stomach, it is filled with the saline solution, and ultimately you feel full and curb your hunger.

 

There is no surgery involved and no hospital stay required. It is the cheapest and least invasive weight loss surgery.

Health Benefits of Milk

Milk is considered a super-rich and wholesome nutritional supplement.

It is consumed throughout the world for ages.

Milk is a white liquid that mammals create in mammary glands for feeding their newborns. The babies of the mammals are supposed to consume milk until they are big enough to hunt or eat what their parents eat.

Cow’s milk is the most commonly consumed in western countries. Buffalo, sheep and goat milk are also consumed significantly. In hilly regions and northern regions, yak and reindeer milk is consumed. (1)

Milk coming out from dairy is pasteurized milk and safe to consume after pasteurization. (2)

Cheese, butter, ghee(clarified butter), condensed milk etc. are various fat and protein-rich products of the milk.

 

Nutritional Value of the Milk

Per 100gm serving. (3)

 

Water [g] 89.92
Energy [kcal] 42
Protein [g] 3.37
Total lipid (fat) [g] 0.97
Carbohydrate, by difference [g] 4.99
Fiber, total dietary [g] 0
Sugars, total [g] 5.2
Calcium, Ca [mg] 125
Iron, Fe [mg] 0.03
Magnesium, Mg [mg] 11
Phosphorus, P [mg] 95
Potassium, K [mg] 150
Sodium, Na [mg] 44
Zinc, Zn [mg] 0.42
Vitamin C, total ascorbic acid [mg] 0
Thiamin [mg] 0.02
Riboflavin [mg] 0.19
Niacin [mg] 0.09
Vitamin B-6 [mg] 0.04
Folate, DFE [µg] 5
Vitamin B-12 [µg] 0.47
Vitamin A, RAE [µg] 14
Vitamin A, IU [IU] 47
Vitamin E (alpha-tocopherol) [mg] 0.01
Vitamin D (D2 + D3) [µg] 0
Vitamin D [IU] 1
Vitamin K (phylloquinone) [µg] 0.1
Fatty acids, total saturated [g] 0.63
Fatty acids, total monounsaturated [g] 0.28

 

 

Incredible Health Benefits of Milk

Due to its high nutritional values. There are several very incredible health benefits of consuming milk.

 

1. Rich calcium source: Milk is considered as a good source of calcium and calcium is responsible to protect from bone loss, arthritis condition, migraine headache etc.

 

2. Improve diet and vitamins intake: It is packed with all major vitamins and minerals so it is considered the best wholesome supplement.

 

3. Reduces acidity: Drinking cold milk may provide immediate relief from acidity.

 

4. Wholesome food: A glass of milk contains all the major vitamins and minerals that our body needs, hence it is considered as wholesome food.

 

5. Healthy bones: As it is a good source of calcium, it is good for bones.

 

6. High source of protein: Milk is considered as a good source quality proteins like casein, whey protein etc.

 

7. Multipurpose ingredient: Milk is used with different beverages and other food items. It adds nutritional value while consuming with oatmeal or muesli. Cornflakes with milk are very popular at breakfast. In western countries, smoothies are very popular.

 

Fresh Tomato Salsa

Fresh tomatoes, cilantro add delicious flavor to it. You can’t resist to have it.!!

Print Recipe
Fresh Tomato Salsa
It is very tasty and at the same time very healthy recipe when you are on weight loss or a diet control meal plan. (approx calorie-50)
Prep Time 10 mins
Cook Time 1 hour
Servings
Prep Time 10 mins
Cook Time 1 hour
Servings
Instructions
  1. In a bowl, stir all the ingredients tomatoes, onion, chili peppers, cilantro, salt, and lime juice. Refrigerate for 45 mins before serving.

How to Cut Down on Sugar?

Sugars do present naturally in foods such as dairy, fruits, but we are not going into these types of sugars.

 

To keep track of how much sugar you are consuming is an important part of a healthy lifestyle, especially if you are a diabetic of pre-diabetic.

 

Sugars are added to foods like cakes, biscuits, shakes, chocolate, juices, cold drinks etc. These ADDED SUGARS are very dangerous and need to be avoided.

 

ADDED SUGARS in foods contain lots of calories, so eating these sugars lead to weight gain and other issues related to it.

 

These sugary foods contain calories but lack in other important nutrients. To maintain a healthy life one should eat these sugary foods once in a while. Our body needs a balanced diet on a regular basis and major chunks of the calories and energy should come from a healthy and nutritional diet.

 

An Extra ADDED SUGAR can cause tooth decay whereas sugars found in the fruits are less likely to cause tooth decay.

 

A study shows that children and adults consume more sugar than is recommended. Free sugar recommended intake set by WHO is 10% of total energy intake. (1)

 

These are the following steps to cut down sugar intake.

 

  • Take fresh fruits instead of cakes, pie, cookies and other sweetened snacks.

 

  • Cut the amount of sugar you add on coffee, tea, and other beverages.

 

  • Drink pain soda instead of SUGAR ADDED aerated cold drinks. 500 ml cola bottle contains 17 cubes of sugar.

 

  • Always read the food label properly and only go for less sugar as an ingredient of the product. If you found ADDED SUGAR on the label then avoid it.

 

  • Instead of spreading jam or honey on the bread, try low-fat spread or sliced fruits.

 

  • Syrups are very high in sugar content. Do not use it frequently.

 

  • Wholegrain breakfast is good but not sugar coated.

 

  • Use spices instead of sugar to enhance the taste.