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5 Reasons Why Water is Good for Weight Loss

Water is an essential nutrient that makes your body run smoothly and efficiently. Because the average adult’s body is about 65% water, it’s no wonder that we can only survive for about three to five days without it! Water transports nutrients and oxygen to cells, carries away waste products and lubricates our digestive tracts, joints and cartilage. The Health and Medicine Division of the National Academies of Sciences suggests an adequate total fluid intake of about 13 cups per day for men and about 10 cups per day for women. (Keep in mind that you may need more or less, depending on activity level, body size and environment.)

As the foundation for all body functions, this zero-calorie drink is a liquid asset, especially for weight loss. Here are 5 reasons why you should make water your weight-loss pal:

1. IT CURBS HUNGER AND PROMOTES SATIETY

The body’s “thirst center” in the brain, the hypothalamus, also regulates appetite. When you’re dehydrated, your body can perceive mixed signals on hunger, causing you to believe that you need to eat when you’re actually just thirsty. One study found that drinking two 8-ounce glasses of water before meals helped subjects lose more weight. Hungry? Drink some water first. Staying hydrated can help you ward off fake hunger signals.

2. IT KEEPS YOUR MIND SHARP

In addition to being naturally calorie-free, sugar-free and caffeine-free, water helps transport oxygen to the brain to ensure it functions at optimum levels. Even mild dehydration can impact your cognitive performance, tamper with your mood and make you feel fatigued. These effects can lead to mindless stress eating, poor food choices and, ultimately, breaking the calorie bank. Next time you’re feeling spaced out, try drinking some cold water to zap the sluggishness out of you.


READ MORE > 9 WAYS TO LOSE WEIGHT THAT AREN’T JUST DIET & EXERCISE


3. IT POWERS YOUR WORKOUTS

In addition to boosting your metabolism, water helps prevent muscle cramping, so you can work out harder and longer. Take note that your water needs increase after working out. During long endurance workouts, drink water with carbohydrates and electrolytes to help maintain fluid balance and prevent post-exercise exhaustion.

4. IT HELPS YOU STAY REGULAR

From start to finish, water keeps your digestive system running smoothly. The saliva in your mouth contains water and digestive enzymes to break down your food. In your stomach, water balances the acidic environment to prevent ulcers, indigestion and heartburn. If you’re following a high-fiber diet, be extra diligent in drinking water, as fiber depends on it. Soluble fiber absorbs water to become a gel like mass that slows down the rate at which food leaves the stomach, and insoluble fiber traps and retains water to add bulk and moisture to your stool, which prevents constipation.

5. IT HELPS YOU SAVE ON CALORIES

Liquid calories like juices and sodas don’t fill you up, and their high sugar content can cause insulin spikes that can set you up for a crash. According to this systematic review, drinking water in place of sugar-sweetened beverages resulted in less weight gain over a four-year period. If you want more pizzazz than plain water, try sparkling water, or give it a flavor makeover with berries, cucumbers, mint or grapefruit.

Make water a part of your weight-loss journey by getting enough of this essential nutrient in your daily diet. Try these 20 great life hacks to help you reach your goal, and don’t forget to log your water on the MyFitnessPal app — we make it easy to track your intake. Drink up and stay hydrated!

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Low-Carb-Diet

Easy Keto Diet for Indians

Keto Diet for Indians

Weight loss is something that is on every one’s mind these days. It is also a known fact that Low Carbohydrate diet is a way of eating that can make anyone lose weight fast and yet keep the person healthy. In the last few years a Ketogenic diet is being considered the best way to lose weight without much effort. The only effort required is to bring down the carbohydrates in daily diet to as much as below 20 gms.

In western countries it is very easy to adopt a ketogenic diet as most of the people are comfortable eating beef and bacon, which incidently is the best food items on this particular WOE.

Fruits, vegetables and seeds spelling the word low carb

Keto Diet challenge for Indians

For Indians and specially vegetarians and vegans, a keto diet can prove to be a huge challenge. Most of the Indian meals are full of carbohydrates as we cannot live without rice, potato, sweets and grains. While on a Ketogenic diet all these foods are almost banned. Despite that fact we Indians also can follow a Keto diet and eat Indian meals too. Just a little smartness in selection of ingredients, and you can lose weight fast on a healthy Keto diet.

Indian vegetables for Keto

Low-Carb-Vegetables

Here is a list of vegetables which are easily available in India and are not at all heavy on the pocket.

1. Cucumber

 Cucumbers are 96 percent water and eaten raw.

Extra Brownie points:  One cup of sliced cucumbers has only 16 calories and 4 grams of net carbs.

2. Eggplant

Very common purple vegetable containing lots of dietary fiber and antioxidants. One cup of cooked eggplant has only 35 calories, 7 grams of net carb.

3. Mushrooms

Mushrooms promote a strong immune system. Just 38 calories in 100 g, fat-free, cholesterol-free, gluten-free, and very low in sodium. Ideal for Keto dieters as 100 g mushrooms contains just 3g net carbs.

4. Tomatoes

They are great as Keto food but portions are to be kept controlled. 100g of tomatoes has only 18 calories and 3 g of net carbs.

5. Green Beans

Green beans are an excellent source of vitamin C and vitamin A and also contain respectable amounts of potassium and magnesium, which help to normalize blood pressure. One cup of green beans has only 44 calories and 10 grams of carb. and also provides about 4 grams of fiber. Portion control is required here.

6. Pumpkin

Pumpkin is good for digestion and is full of fiber. Extremely high in fiber and low in calories, pumpkin has disease-fighting nutrients like pantothenic acid, magnesium, and vitamins C and E. 1 cup pumpkin has 30 calories and 7 g carbs with negligible fat.

 7. Bottle gourd

Bottle gourd keeps flatulence, constipation and acidity under control. 96 % of this gourd is water. It is absolutely helpful for those on a Keto diet. Only 15 calories, less than 4g net carbs and 0.1 g fat in 100 g.

8. Peppers

Peppers have anti-inflammatory, anti-cancer, and antimicrobial effects. 100 g of sliced fresh peppers has about 20 calories and 3 g of net carbs.

9. Bitter Gourd

Bitter gourds are beneficial in lowering sugar levels, fighting cancer and a number of infections. It provides relief from constipation and helps in improving blood circulation along with being blood purifier too. 100 g of Karela or bitter gourd has just 17 calories and 1 net carb.

There are many other vegetables which can be enjoyed while on a Ketogenic diet, like (Palak) Spinach, (Sarson saag) Mustard leaves, (Bhindi) lady finger, (Parval) Pointed gourd, Turai, chichinda, tinda etc which are all from the gourd family.

If these vegetables are cooked with enough good fats and no grains and seasoning, they can be the perfect Keto foods.

For Indian Keto Diet meal plans  click here…  and here…

You can find some more info on Indian Keto diet here…

Hope you liked reading this post ‘Easy Keto Diet for Indians’.

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9 Healthy Father’s Day-Inspired Recipes to Treat Dad

Skip the boring tie and make your dad a feast fit for a king this Father’s Day. Whether he’s all about meat and potatoes, or he enjoys spicy tacos, you’ll find plenty of inspiration here.

1. SALSA VERDE BURGERS | SKINNYTASTE

These lean burgers pack a powerful punch of flavor. Each burger is topped with melted pepper jack cheese, fiery salsa verde and creamy avocado slices. You can also modify the recipe and use chicken, turkey or black bean patties instead. Recipe makes 4 servings at 1 burger each.

Nutrition (per serving): Calories: 407; Total Fat: 18g; Saturated Fat: 8g; Monounsaturated Fat: 5g; Cholesterol: 87mg; Sodium: 445mg; Carbohydrate: 25g; Dietary Fiber: 8g; Sugar: 7g; Protein: 42g

2. BACON SWEET-POTATO HASH | MYFITNESSPAL’S RECIPES

Looking for a fast, hot breakfast idea? Whip up this dish in less than 30 minutes using just five ingredients. Sweet potatoes are a nutritious upgrade from typical white-potato hash, adding more fiber and vitamin A. Recipe makes 2 servings at 1 egg and 1 cup hash each.

Nutrition (per serving): Calories: 334; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 230mg; Sodium: 716mg; Carbohydrate: 40g; Dietary Fiber: 7g; Sugar: 10g; Protein: 16g

3. HEALTHY SRIRACHA SHREDDED CHICKEN TACOS | JAR OF LEMONS

All you need is seven seven ingredients and 30 minutes to get a hot home-cooked meal on the table without sacrificing flavor with these Sriracha-infused chicken tacos. Bonus, they are as picture-worthy as they’re tasty! Recipe makes 3 servings at 2 tacos each.

Nutrition (per serving): Calories: 256; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 60mg; Sodium: 371mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: 11g; Protein: 22g

4. COCONUT AND CHIA-CRUSTED CHICKEN FINGERS | COOKING LIGHT

Satisfy dad’s fried-food cravings with these tasty chicken tenders. A toasted coconut and chia seed crust makes these tenders extra crunchy. These oven-baked chicken fingers are are a less caloric and a healthier alternative to fried versions. Recipe makes 4 servings at 3 tenders each.

Nutrition (per serving): Calories: 323; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 137mg; Sodium: 503mg; Carbohydrate: 19g; Dietary Fiber: 6g; Sugar: 2g; Protein: 36g

5. STEAK BAGUETTES WITH PESTO MAYO | COOKING LIGHT

Tender bites of sirloin steak will have you coming back for more of this high-protein, iron-rich sandwich. It’s piled high with steak and veggies, then slathered with a delicious pesto mayonnaise. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 45mg; Sodium: 674mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 1g; Protein: 25g

6. GRILLED FLANK STEAK WITH CHIMICHURRI SAUCE | SKINNYTASTE

Lean flank steak is grilled and then smothered in a zingy chimichurri sauce. Serve with grilled corn or a side salad for a filling, protein-rich meal. Recipe makes 6 servings at 1 (3-ounce) steak and 4 teaspoons sauce each.

Nutrition (per serving): Calories: 232; Total Fat: 14g; Saturated Fat: 1g; Cholesterol: 77mg; Sodium: 343mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 24g

7. GRILLED STEAK & POTATO SALAD | MYFITNESSPAL’S RECIPES

Meat-and-potato fans will enjoy this hearty salad featuring flank steak and roasted potatoes. The tangy salad helps make this a well-balanced, nutritious meal. Recipe makes 4 servings at 4 ounces steak, 1 1/2 cups salad greens, 4 ounces potatoes and 1/4 cup cherry tomatoes each.

Nutrition (per serving): Calories: 386; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 56mg; Sodium: 285mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 3g; Protein: 36g

8. BOSTON CREAM PIE | CLEAN EATING

Feel free to indulge in this lightened-up American classic. Made with brown rice flour and spelt flour, this layered cake is smothered with a vanilla custard and coated with a dark chocolate glaze. Recipe makes 10 servings.

Nutrition (per serving): Calories: 182; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 72mg; Sodium: 155mg; Carbohydrate: 23g; Dietary Fiber: 2g; Sugar: 13g; Protein: 6g

9. STRAWBERRY SWIRL CHEESECAKE BARS | IFOODREAL

Swirled with strawberries and layered on a honey-pecan crust, this creamy dessert is sure to please the dads in your life. These cheesecake bars are made with wholesome ingredients including Greek yogurt, whole-wheat flour and coconut oil. Recipe makes 9 servings at 1 bar each.

Nutrition (per serving): Calories: 210; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 13mg; Sodium: 158mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 12g; Protein: 7g

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5 Summer Foods to Boost Weight Loss

Whether you’re hitting the beach, tanning by the pool or just trying to look and feel your best this summer, it’s important to incorporate fresh, seasonal fruits and vegetables into your diet. With all that sunshine comes foods that are packed with antioxidants, nutrients and water to rehydrate your long summer days.

Although eating certain foods can’t automatically prompt weight loss, replacing high-calorie foods with low-calorie ones can shift you toward burning more calories than you consume — the key to shedding extra weight. The best way to make these swaps is by choosing nutrient-dense foods (that are naturally lower in calories) to enhance your health and ensure you’re still getting all the necessary nutrients needed for your weight-loss journey.

Try adding these five foods to your diet this summer:

Whichever kind you prefer — blueberries, blackberries, raspberries or strawberries — these summer fruits are packed with nutrients and are lower in calories than other fruits such as bananas and mangoes. Berries are also high in fiber (one cup of raspberries has 8 grams of dietary fiber, which is nearly a third of the recommended intake for women and 20% of what men need in a day), which helps you feel full longer and reduces the temptation to snack between meals. Berries are rich in antioxidants and vitamins, packing a strong nutritional punch with a low calorie count.

Recipes we recommend: Blueberry-Spinach Power Salad, Strawberry Salad Wrap

Containing 92 percent water, watermelon fills you up without weighing you down. Despite its low calorie count, it’s loaded with antioxidants such as lycopene and vitamin C, boosting your micronutrients while also keeping you hydrated. Try this for a refreshing summer treat.

Recipes we recommend: Watermelon Oatmeal Smoothie, Watermelon Cucumber Salad


READ MORE > 8 FOODS THAT ARE SURPRISINGLY GOOD FOR WEIGHT LOSS


With some of the highest protein and iron levels of any vegetable, peas are a great substitute for meat that’s usually high in calories and saturated fat. If you’re excited about cooking with this vegetable but don’t know how to get started, check out these 6 Fresh Ways to Eat Your Peas.

Recipes we recommend: Gorgeously Green Spring Pasta, Chicken & Brown Rice Bowl

Rich in vitamin C and potassium, pineapple also has a higher sugar-to-calorie ratio than other fruits — so enjoy it slowly as it’s quick to satisfy that sweet tooth. The stem of this juicy summer fruit is also a good source of bromelain, a compound that exhibits anti-inflammatory properties in the body. Pineapple is useful for more than just a sweet treat — it’s a great complement to your entrees.

Recipes we recommend: Rotisserie Chicken Tacos with Pineapple Salsa, Grilled Salmon with Pineapple Salsa

This versatile summer vegetable is as low-calorie and nutrient-dense as it gets, clocking in at only 37 calories per medium pepper with a gram of protein, 2 1/2 grams of fiber and only 5 grams of natural sugar. Looking to boost your daily intake of vegetables? Stuff ’em — peppers work with any meal.

Recipes we recommend: Breakfast Stuffed Bell Peppers, Mexican Chicken Stuffed Peppers

BONUS TIPS FOR SUMMER WEIGHT LOSS

Along with adding these foods to your daily routine, keep in mind these general tips for slimming down this summer.

STAY HYDRATED

Dehydration can leave you feeling exhausted and hungry. Make sure to keep a cold water bottle with you at all times to prevent overeating and exhaustion. For a refreshing and more flavorful way to hydrate, add a pineapple core and mint or basil leaves to your water.

BE MINDFUL OF PORTION SIZES

Warm summer days mean barbecues and celebrations with massive spreads of food. Start with small portions, chew slowly and let your food settle, then decide if you’re still hungry before going back for another plate.

EVERYTHING IN MODERATION

Summer travel plans and holidays may involve sweets and treats that aren’t a usual part of your diet. Be mindful of the choices you’re making and remember the key to a sustainable weight-loss plan is consistency and moderation, not depriving yourself of everything you enjoy eating.

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