Articles on low fat diet

Myth - Fat Free Food Is Healthy

Ms. Swati Kapoor, Dietitian/Nutritionist
Over the past century, we have seen an entire generation panic over fat and obsess over the supposed desirability of thinness. This is why, any food items with the tag “fat-free” found their way in our baskets. However, truth be told, if you want to lower cholesterol or lose weight, then it’s best to avoid those fat free products. In Spite of our warnings, these food items are fast filling up all major supermarkets, and truth be told, our kitchens also.With our absurd fear of fat, we often miss out its true meaning of the fat free. What do I mean? According to the FDA, fat free product must have fat less than 0.5 grams as per serving. This will go well only if you eat “per serving,” which means, if you consume more than that, the food item ceases to be fat free.We can therefore, safely conclude, that fat free food doesn’t help you lose weight, it actually makes you fat. Sad, but that’s the truth. Read more about tips to lose weight.You eat more! Sometimes fat free is so taste free, that makers tend to pour more ingredients like sugar, salt , additives, enhancers, thickeners-that all add more calories. Due to it’s taste, you tend to eat more and put on those extra unwanted calories.That ultimately make you more bulky and fat. Which is clearly not good. However, in a way, these companies give you false hopes in the name of fat free foods. Have you ever tried reading the nutritional label of a fat free food? You will be scared! Most of these products are filled with fillers that does not add anything to the nutritional value. These food producing companies, furthermore, market the items in ways that it appears to be much healthier products. While it’s a success for the marketing team, what we fail to realize is that the chemicals in these product are building up the toxic levels in our body, which would eventually be some of causative agents of many diseases. Truth be told, while consuming these fat free foods, you typically end up consuming 30% more calories than your regular food. However, this doesn’t mean that consuming less of these similar items or binging more on the greasy stuff would be good. The idea here is to first understand that we should include foods that have good fats in them. For example, nuts and seeds, fish, mustard oil, olive oil and avocados are loaded with good fats. So, next time you are hungry, choose nuts instead of the multigrain cookies.How to stay away from fat free foods?1. Shop smartRemember that not all fat free foods are bad. Consuming in moderation is the trick.2. Read food labelsBefore purchasing any fat free items, make sure that the product is minus sugar and additives. It should not contain any more calories.3. Keep a watch on your servingsThis means three servings of a low fat ice-cream is actually nowhere fat free. You have to stop at one.While I agree there are a growing number of people with real time problems, “fat” is not necessarily all bad. While it's actually sad to see the society’s miserable obsession with being thin, it is also true that in the modern world, our sedentary lifestyle and easily available junk food, does conspire to make us fat. For those unlucky us, it is important that our diets and lifestyle is maintained under strict vigilance of healthy. Include fat in your diet, but in moderation.

The Oil & Fat Story: What Is the Healthy Intake?

Dr. Tanoy Bose, Internal Medicine
PUFA, Saturated Fats, Trans Fats, Omega 3 Fatty Acids, Mono Unsaturated Fats, Butter, Visible Fats, Fish oils…. Blah Blah. So much of information on fats just can’t be comprehended well by majority of health conscious citizens. Poor understanding of Fat facts have resulted in reliance on television commercials. Shinier the advert, healthier the oil - this had been the current day idea about healthy fat intake. Let’s attempt to get into the depth of the oily tale and find out the facts.Fat is generally a highly valued element of the diet to provide energy, palatability to dry foods or to serve as a cooking medium. If we go to the molecular level, fats are composed of fatty acids & esters which help in building the cell membrane of human cells, important biochemical neurotransmitters, hormones, and provide energy on demand. But there is a property of fats to get accumulated as they are not the fastest moving energy resource of the body. Unfortunately, they often accumulate in the blood vessels of heart and brain, sometimes in arteries of limbs and other vital organs and in due time takes a toll on the health of these organs causing heart attacks, brain strokes and gangrenes. Let’s figure out who are the culprits. It’s a well known fact that Cholesterols who take important part in forming steroid and thyroid hormones are harmful in excess. When we speak of cholesterol we seldom notice that the total amount of cholesterol in our body is basically composed of sub groups like Low Density Cholesterol (LDL), High Density Cholesterol (HDL), Very Low Density Cholesterol (VLDL), and Intermediate Density Cholesterol (IDL). Of which LDL is the bad cholesterol and HDL is the good cholesterol. HDLs are called the cholesterol scavengers. They scavenge cholesterol from target organs such as heart, brain, arteries and bring them back to the liver. Whereas LDL cholesterol does the reverse. Their concentration in the blood is directly related to Mortality due to cardiovascular events. Hence fat intake should be directed in reducing LDL and increasing HDL. Saturated and Trans Fats are predominant source of LDL, whereas, diets rich in Poly Unsaturated fats and Omega 3 Fatty Acids, promote formation of HDL cholesterol. Intake of oil is the major source of fat entry into our body. So choice of oil and foods rich in fat is the deciding factor in creating the cholesterol milieu in our body. Nutritionists have recommended that the ratio of PUFA: MUFA: SFA should be 1:1:1Well, complete absence of saturated fat is not recommended. Interestingly not a single dietary source or oil has got such combination of fats. Oils rich in Saturated fats can be identified by the fact that they are solid in physical form in room temperature. E.g. Butter, Ghee, Margarine. Mono-Unsaturated fats are liquid in room temperature but become hazy when cooled down e.g. olive oil, peanut oil. And Poly-Unsaturated fats are liquid in physical form all through e.g. canola oil, sunflower oil, walnut oil. So we need a blend of all these three in appropriate proportionsNeedless to state that Olive Oils score high amongst oil fraternity. Not only because of its high content of MUFA, but also due to potent antioxidant properties. The chief active components of olive oil include oleic acid, phenolic constituents, and squalene. The main phenolics include hydroxytyrosol, tyrosol, and oleuropein, which occur in highest levels in virgin olive oil and have demonstrated antioxidant activity. Antioxidants are believed to be responsible for a number of olive oil's biological activities. Oleic acid, a monounsaturated fatty acid, has shown activity in cancer prevention, while squalene has also been identified as having anticancer effects. Olive oil consumption has benefit for colon and breast cancer prevention. The oil has been widely studied for its effects on coronary heart disease (CHD), specifically for its ability to reduce blood pressure and low-density lipoprotein (LDL) cholesterol. Antimicrobial activity of hydroxytyrosol, tyrosol, and oleuropein has been demonstrated against several strains of bacteria implicated in intestinal and respiratory infectionsAlthough the majority of research has been conducted on the oil, consumption of whole olives might also confer health benefits. The use of raw EVOO added to foods after cooking (or as a salad oil) is the best way to express the original flavour and to maximize the intake of natural antioxidants and compounds related to positive effects on human health (hypotensive, anti-inflammatory, and anti-cancerogenic,). EVOO, however, also exhibits its protective properties during/after cooking. Different chemical interactions between biophenolic compounds and other food ingredients (water, milk proteins, carotenoids of tomato, omega-3 polyunsaturated fatty acids in canned-in-oil fish and meat or fish proteins) occur. Even during cooking, EVOO exhibits strong antioxidant properties and influences the overall flavour of cooked foods. Pure Olive oil however lacks the property of antioxidants. The approximate content of SFA: MUFA: PUFA is around 15:75:10.Canola Oil is another entrant in the race for healthy oils. It’s worth mentioning that there is nothing called canola plant or seeds. After searching the internet database it has been found that canola oils are basically rapeseed oils which have been genetically engineered and undergo a high temperature purification, deodorization & degummation process. These complicated procedures that convert the oil into edible format causes loss of the antioxidants. The approximate content of SFA: MFA: PUFA in canola oil is around 8: 64: 28. The high content of MFA and PUFA makes it healthier for cholesterol milieu of the body. In a recently conducted clinical trial published in American Journal of Clinical Nutrition, May 2014, it has been concluded that consumption of Canola DHA( Docosahexanoic Acid) , a novel DHA-rich canola oil, improves HDL cholesterol, triglycerides, and blood pressure, thereby reducing risks for cardiovascular risk scores compared with other oils varying in unsaturated fatty acid composition.Among other high quality oils are the walnut oil, peanut oil and sesame oil. The ratio of MUFA: PUFA in peanut & sesame oil is 1:1 with less than 20% SFAHowever, there is indeed a question of cost benefit ratio as because these special oils are quite heavy on the wallet. One of highlighted confusions in the kitchen is the choice between butter & margarine. Well, since the common belief is that margarines are healthy replacement of butter, few facts needs to be made clear. Both butter & margarine are solid fats and very likely to be unhealthy for the heart. Butter has high content of saturated fats and low in trans-fat as because they are not produced by hydrogenation whereas margarines are product of hydrogenation and are rich is trans-fats and low in saturated fats. Margarines which undergo partial hydrogenation are low is trans-fats. Hence, liquid margarine may be a healthy replace of both. With evolving nutrition science, margarines and cooking products, and to a lesser extent dressings, have been adapted to contain less trans fatty acids (TFA), less SFA and more essential (polyunsaturated, PUFA) fatty acids. This has been possible by using careful fat and oil selection and modification processes. By blending vegetable oils rich in the essential PUFAs alpha-linolenic acid (vegetable omega-3) or linoleic acid (omega-6), margarines and dressings with both essential fatty acids present in significant quantities can be realized. In addition, full hydrogenation and fat rearrangement have enabled the production of cost-effective margarines virtually devoid of TFA and low in SFA. Dietary surveys indicate that vegetable oils, soft margarines and dressings are indeed often important sources of essential fatty acids in people's diets, whilst providing negligible amounts of TFA and contributing modestly to SFA intakes. Before consumption of a particular brand of margarine it is wise to go through the nutritional facts on the label and check the trans-fat concentrationOne might wonder about the natural sources of dietary fats. Most of natural sources of healthy dietary fat come from fish oils, nuts, olives and low fat dairy products. The association between fish consumption and risk of cardiovascular disease (CVD) has been extensively studied. There is little doubt that long-chain omega-3 polyunsaturated fatty acids (LCn-3PUFAs) in fish are the key nutrients responsible for the benefits and are important for CVD prevention. Omega-3 PUFAs are responsible for rise in HDL Cholesterol and decrease LDL. Often people ask whether they can supplement their diet with fish oil capsules instead of whole fish. Well, in this regard researches have speculated that although fish is valued as a source of these fatty acids, it also provides other nutrients that may have cardio protective effects. It is likely that the beneficial effects of fish consumption on the risk of CVD are the synergistic effects among nutrients in fish, and the integrative effects of fish consumption may reflect the interactions of nutrients and contaminants in fish.To conclude it must be emphasized that all of your dietary fat source should be consisting predominantly of unsaturated fats; PUFAs & MUFAs.

Is Saturated Fat the Reason to Your Stomach Flab?

Ms. Swati Kapoor, Dietitian/Nutritionist
Have you ever thought that how and why diets high in saturated fats are dangerous to your health?A recent research from Uppsala University shows that saturated fat builds more fat and less muscle than poly-unsaturated fat. Loss of muscle from your body means higher chances of injuries and diseases.When we indulge in a high-fat diet it influences not only the cholesterol levels in the blood and the risk of cardiovascular diseases, but it also determines the way the body stores fat.When you get calories from polyunsaturated fats (like salmon, olives, olive oil, nuts, etc.), you gain muscle weight, but foods with saturated fats (like butter, hydrogenated fats, stearic oil, etc.) will make you gain fat mass. Saturated fat in the diet causes a greater increase in the amount of fat in the liver and abdomen region which makes you obese.When excessive unhealthy fats are consumed, they start getting deposited or stored in the arteries, which leads to narrowing of the blood vessels and an increase in the risk of heart diseases. Belly fat is closely linked to high blood pressure, elevated triglycerides, and metabolic diseases like cardiovascular diseases, and diabetes, especially Type-2 diabetes. It causes disturbance in body metabolism. It is closely associated with increase in the levels of plasma cholesterol and “bad” cholesterol and significantly lowers the “good” cholesterol level, as storing fat around the organs is associated with increased risk of such conditions. Studies have shown that trans-fats and saturated fats spark chronic inflammation in the body and cause damage to the lining of the blood vessels. And if you cutback on such fats from your diet, then you might be able to prevent metabolic diseases. Replace bad saturated fats with unsaturated fatty acids (MUFAs and PUFAs).A high consumption of saturated fats in the diet seems to change the characteristics of certain genes in the body. These changed characteristics increase the fat storage in the abdomen and liver. When we consume polyunsaturated fats, the genes work the other way round in the visceral region (fat deposition around the vital organs) and protect the vital organs from shock and damage and also improve the sugar metabolism in the body.Make sure you get your daily dose of healthy unsaturated fats through nuts, fish, avocadoes, etc. Choose peanut butter or almond butter over normal butter. Choose fish over beef and pork.

Brown Fat - Makes You Burn More Fat!

Ms. Swati Kapoor, Dietitian/Nutritionist
Ever heard of 'brown fat'. Latest research says that brown fat is the money fat!The fat that's not good for you is the white fat. But the good news is that this brown fat keeps bodies warm as a built in heater, burning fuel and raising body temperature. Basically, its metabolically active and it burns calories for you- which is how anyone can lose weight! We know it sounds too good to be true, but it is.Are you wondering, how do you get this brown fat? Well, right now you can't just 'get' this fat. There is some bad news on that front. It is primarily found in rodents.Don't worry all is not lost. Three studies in the New England Journal of Medicine show that in humans, its found in minute quantities around the upper back and neck area. Its found in higher quantities in human babies, who use this as a natural mechanism to keep themselves warm, and metabolically active.Preliminary research also shows that Green tea extract, EGCG might stimulate brown fat. We've already told you how green tea burns more calories. It also helps with healthy hair. And now, it might also stimulate brown fat! That's enough reason to start drinking the green stuff!Drug companies are working on figuring out how to stimulate this brown fat & make it active, but a solution to that is still a long time away. So, for now, if you want to burn the fat, start getting some exercise and watch your diet to get your metabolism kicking.As difficult as it sounds, exercising is very easy, and so is dieting. Also, dieting does not mean eating steamed, bland food. Its about managing the quantity and quality of calories.As for exercising, if you're not getting any exercise, start with some simple exercising. The key is to make sure that you're challenging your body.

5 Simple Foods in Your Kitchen That Help You Burn Fat

Dr. Pallavi Jassal
With reduced physical activity & less time to exercise these days, gaining weight is becoming inevitable lifestyle problem. It does not need to be mentioned how being overweight makes us prone to a gamut of diseases such as diabetes, heart disease, stroke, arthritis and many more. How about some simple foods from your kitchen which can help you burn fat? We bring to you below the 5 such foods which you should try to consume if you want to lose the extra flab.1. CINNAMONCinnamon can give a boost to metabolism by 20%. If you are consuming more food than required, your body gets excess sugar, the liver will converts this sugar into fatty acids or fat. Cinnamon helps to break down sugar for absorption into the body as energy and fastens up the sugar metabolism which may result in less fatty acids production for the body to store. Cinnamon can also help stabilise blood-sugar levels.Cinnamon can be added to smoothies, yogurt, sprinkled on breakfast cereals or in coffee for added sweetness without many additional calories.2. EGGSAn egg provides about 85 calories but is a power house protein, zinc, iron and vitamins A, D, E and B12. Eggs help you stay full for a long time and keep up the metabolism high as compared to cereals. An  omelet or a vegetable sandwich topped with hard-boiled egg and scrambled egg are all great options to start your day with a sumptuous breakfast.3. MUSTARD SEEDS (Sarson/Rye)Please do understand that eating mustard will not make you achieve your weight loss goals, but adding mustard to a diet that is already full of healthy, low-calorie and low-fat foods can give your metabolism an extra fat burning boost. Just one teaspoon of mustard seeds can help you to burn 20-25% more calories almost instantly,Also, it has to be kept in mind that spicy foods can cause or aggravate some conditions as acid reflux, GERD, gastritis or ulcers. Please consult your doctor before consuming spicy mustard if you have any of these conditions.4. GINGERGinger, one of the most used flavoursome root contains acids that stimulate gastric enzymes that can boost your metabolism significantly .Ginger has appetite suppressant properties , so is ideal for weight watchers or for those in whom food cravings make all the dieting efforts fail. Ginger has also cholesterol lowering  properties.5. TOMATOESOne medium sized tomato has only about 20-30 calories but is a store house of nutrients, like Iron, Magnesium, Beta-carotene, Vitamin E, Vitamin A, Vitamin K, B Vitamins, Lycopene, and Phosphorus.Tomatoes are one of the best foods to give quantity to a meal, provide fullness and satiety afterward.

8 Ways to Cut Fat From Your Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
Dieting doesn’t mean that you cut carbohydrates and fats from your diet and opt for tasteless, boring foods. Our body requires all essential nutrients like carbohydrates, proteins, fats, etc. for its healthy functioning. A low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the type of fat you eat that really matters. Bad fats like trans-fats, saturated fats, etc. increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats-such as omega-3 fats-are essential to physical and emotional health. So, when choosing fats, pick unsaturated fat over saturated or trans-fat. Enjoy your favorite foods by employing the following tweaks and tips: 1] Pizzas: Next time when you order a pizza, opt for double tomato sauce, corn, garlic, capsicum, mushroom, onion flavor with less cheese or mozzarella, as they are all rich in vitamins and minerals and also help combat many diseases. For e.g., tomatoes have lycopene which help decrease the risk of prostate cancer in males.2] Streak Fries: If you love French fries, next time try streak fries as they absorb less oil than French fries. It helps to lower some bad fat count.3] Stir- fry: When you opt for fried-chicken or vegetables, choose a garlic or orange juice/sauce over butter or cheese. It will make it healthier.4] Soften your spread: Before applying butter or margarine as a spread on your bread or chapatti, soften it in the microwave at room temperature, so that the quantity gets lowered while spreading.5] Oil your potato: Apply olive oil rather than butter or sour cream on baked potatoes. It will help save calories and fat.6] Dilute your Fruit juice: When buying a fruit juice bottle, add some water to dilute the juice and store it. It helps cut calories and the difference is barely noticeable.7] Cool your cans: It’s better to refrigerate canned foods, as the fat rises to the top and it becomes easier to scrape it off.8] Use cooking sprays: Use cooking sprays to prevent your low-fat cheese from turning to rubber while cooking. This will help add just enough fat to make the cheese stay gooey and creamy as it slowly melts.So, next time when you order or prepare some meals, do watch the type of fat you are eating. Try switching to healthier options.

Intelligent Ways to Lose Fat

Dr. Ameet Thakkar, General Physician
The first and foremost thing that I would say to those looking forward to lose fat is, “You cannot lose fat if you do not keep your calorie intake in negative.” That is, eat a little bit lesser than what you expend on the day. So without wasting your time let me go straight into the diet plan.Eat 6 Meals a day:To keep the metabolism of your body high, you have to eat frequent meals. Rather than eating three large meals, 6 evenly spaced small meals can be utilized better by your body. You will get an uninterrupted supply of protein to maintain your hard earned muscle. By eating small frequent meals, you will give the body the necessary source of energy in regular basis. So your body will be in a good balanced state and so it won’t produce the chemical enzymes to convert food into fat storage. But if you eat infrequent meals, the body will go into a panic mode and will start storing fats under your skin in order to withstand long time without food. Planning to make this 7 or 8 meals is also a wise decision.The calorie game:The most important factor in determining how much weight you gain or how much weight you lose is the calorie count of the food that you consume daily. As I said earlier, you have to be in a negative calorie balance in order to lose weight and fats. You must remember one more thing. Human body has the best adapting mechanism. So if you keep your calorie balance negative always, the results will slow down and your body will simply adapt to the situation and will stop you from loosing weight and fat. In order to over smart the body’s adaptation, we must learn to cheat. What??? Ya. Cheat in the right sense. Plan for two continuous cheat meals every three or four days. After three or four days of continuous negative calories, your body might think of shifting gear and it will try to adapt to the situation. But if you place a high calorie meal at this point, you will no longer be negative calorie balance. Instead you will be in a positive calorie balance. So your body won’t get adapted to the situation and will continue to support you in loosing fat. There is one more advantage of cheat meal. It helps to pack on some more lean muscle onto your body. In order to maintain the added muscle tissue, your body has to spend some more calories that you eat. So it increases your fat burning capacity. If you are obese by nature then space the cheat meals 5-6 days apart.The macronutrient ratio:Consume 60% carbohydrates, 30% proteins and 10% fats. The right way to consider is, - “ If I consume 100 calories, then 60 calories should be from carbs, 30 calories should be from protein and 10 calories should be from fats”.Why on the basis of calories? It is because,1 g protein = 4 calories, 1 g of carbohydrate = 4 calories and 1g of fat = 9 calories. So fats constitute more than twice the amount of calories from protein or carbohydrates.Time your carbs:You can consume more carbs during your breakfast, before your workouts and even after your workouts. But it should be lesser during the night. Why? As we all know carbohydrates are source of energy. If we consume carbs and go to sleep, then the energy consumed could not be used up by the body. So in turn the body will try to convert it into fats. So we must consume more carbs before high physical activity hours of the day and try to keep it very low during the low activity hours of the day and in night.What carbohydrates?Try to consume fibrous and starchy carbohydrates. And try to stay away from sugars, as they can increase your insulin levels and can spoil your diet. But consuming sugar carbohydrates immediately after training can help you replenish the lost glycogen stores in your muscle.Never starve:When ever you go into a negative calorie balance, take care that you do not reduce your calories drastically. Reducing the calorie levels by 10-15% is safe. A fat loss enthusiast might try to reduce his calories by 50%. This should decrease his weight faster than the earlier…. But it will never result that way.First of all, when he tries to drastically cut down his calories, his body will go into the panic mode. So now its concern would be to protect itself from the scarcity of food. To hold one kg of fat under your skin, you need not expend a considerable amount of calories, but if your hold 1 kg of muscle, you need much more calories than fats. So the body will consider the situation and start giving you energy from the hard earned muscle. So after one week of this diet, he might have lost more weight than the other people on a safe diet. But from the second week the results will go down and will eventually stop. If we analyze his body composition, he would not have lost much fat and would have lost much more muscle. So if we consider the proportions of muscle and fat, muscle would be lesser than before and his fat would be nearly the same or even more. So his net fat % would be more. Why did the weight loss come to a halt in this person?As I said earlier, the body can adapt very fast. Earlier it would have been on 3000 calories. So when the subject cut it down to 1500 calories, the human body adapted itself to 1500 calories by using up some muscle tissue as energy source and by retaining fat under the skin for future scarcity situation. So after this point if the subject tries to drop more calories the same drastic way, the body will adapt. And at a point he would get totally hopeless on fat loss and might start to eat normally again. But now his body has adapted to very less calories. So even 2000 calories would be excess for it and it will deposit it as fat under your skin. This is the most common mistake that people do and complain that their diet is not working. These are the building blocks of constructing your fat loss diet. Construct your fat loss diet sensibly and achieve your desired goals.

10 Best Indian Foods to Burn Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
Indian foods are full of flavour. The wide mix of spices and condiments not only make the food palatable but even have various health benefits. Indian foods are believed to be rich in spices and if spices are cooked with less oil, they can benefit our body in multiple ways. Many studies have shown that commonly used Indian spices and condiments help in reducing the risk of various medical conditions.Read more know about Is there fat in drinks and condiments. They are also helpful in burning body fat. Find below a list of commonly used Indian foods, spices and condiments that help you burn body fat, lose weight and keep life threatening diseases away.ChilliesChillies can help burn fat. Chillies contain Capsaicin, which is a thermogenic compound, that increases the metabolic rate, and aids in the fat burning process. Studies reveal that eating chillies can raise your metabolic rate by up to 23% for about 3 hours.Garlic Acts as an appetite suppressant as it gives the brain signals of satiety once consumed. Garlic contains the compound Allicin, which has anti-bacterial properties that help reduce cholesterol and unhealthy fats. Garlic even helps regulate blood sugar levels.Mustard oilThis has low saturated fat compared to other cooking oils. Cook your meal in mustard oil. The fatty acids, essential fatty acids and antioxidants help you burn calories & lose weight.ButtermilkButtermilk is common accompaniment in cuisines across India. The drink contains just 2.2 grams of fat and about 99 calories. Regular intake of buttermilk provides the body with all essential nutrients without adding too much fat and calories to the body & is helpful in weight loss.Curry LeavesThese leaves flush out fat and toxins, and reduce fat deposits stored in the body. Curry leaves also reduce bad cholesterol levels. Eat curry leaves and start losing the extra flab.Green TeaGreen Tea increases your metabolism and helps you to lose weight fast. It is a great source of antioxidants and fights cancer. It’s a mild appetite suppressant that makes you eat less, so weight loss becomes a natural process with green tea.Read more how green tea help you lose weight.Moong DalMoong Dal is rich in Vitamin A, B, C and E and many essential mineral, such as calcium, iron and potassium. It even has very low fat content. It is also a rich source of protein and fiber which keeps you full and helps in weight loss.CardamomAlso known as the “Queen of Spices”, Cardamom is a thermogenic herb which increases the body’s metabolism by raising the core temperature. Cardamom is considered one of the best digestives and helps the body process other foods more efficiently.HoneyNatural Honey could help you reduce fat. Honey contains essential vitamins and minerals and is free from any type of fat source. These nutrients are essential to dissolve fats and cholesterol. Honey being a good source of nutrients helps you in reducing weight. Just make sure to consume natural honey, and not honey with added sugar.TurmericTurmeric has powerful fat burning qualities that make it a great addition to any diet. Turmeric stimulates bile flow which leads to the body breaking down dietary fat. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack. It is very high in antioxidants and is considered a major cancer fighter.Get to know more about antioxidant rich foods.

Eat Fat to Improve Memory and Gain Muscle

Ms. Swati Kapoor, Dietitian/Nutritionist
We've always told you that fat is not the enemy. In fact its beneficial. A new study shows that fatty foods could improve your memory! And we'll tell you how it can help you gain muscle!Basically, when the intestines digest fat, they produce a compound called oleoylethanolamide (OEA). In experiments, scientists administered the compound to rats, which then demonstrated improved memory retention during tasks.OEA activates certain receptors in the the part of the brain associated with memories of emotional events. Scientists suspect that fatty foods can help in the formation of these long-term memories in humans as well. They suspect that it could be an evolutionary feature- so it helps animals remember where they ate a good fat loaded meal. So, they can return there later. (just like we remember our favorite ice cream joints)How does fat help muscle growth?Fat consumption promotes optimal levels of testosterone in the body, which is essential to gain muscle. The more testosterone flowing in your body, the better your muscle gain, and retention. The more muscle you gain, the more calories your body burns. The more calories you burn, the lower your body fat levels.Of course, the solution to remembering everything and being muscular is not living on samosas & pakoras. That will only increase your risk of heart disease and your belly. But there are plenty of healthy fats you can eat that will give you benefits without sacrificing your health.Note that 1 gm of fat produces 9 calories, and 1 gm of protein or carbohydrates gives 4 calories. So the caloric density of fat is more than double that of carbohydrates or proteins. But healthy fats, like the ones in almonds, contain important vitamins & minerals required for the body.So, don't diss the nuts, eggs or the cheese. Diss the white bread, and sugar.