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Who would have thought these tiny chia seeds had so much power?

Chia seeds are good news for anyone who wants to lose weight and boost energy levels. This member of the mint family is packed with fibre, antioxidants, essential minerals like calcium and iron.

Not just that, chia seeds are also the richest plant source of omega-3s which is essential for bone health.

2 tablespoons (30 gms) of chia seeds contain 10 gms of fibre, 5 gms of protein and 138 calories.

Chia seeds are 20% protein which exceeds the protein content of most grains and seeds. The protein present in these seeds is of high quality and it provides all essential amino acids.

The recommended dosage of chia seeds is 20 gms (1.5 tablespoons) twice a day.

But if youre training to burn fat and achieve a ripped body, you need to consume 1-1.5 grams of protein per pound of body weight. So you can consider adding a few tablespoons of chia seed into your protein drinks.

Chia seeds can speed up the weight loss process by 10-12 times by producing a gel in your stomach that curbs your hunger and makes you feel fuller for longer.

It also promotes the process of breaking down carbs and converting them into sugar. This allows your body to use the carbs as energy instead of storing it as fat.

Chia seeds are flavourless which makes it really easy to add them to a drink or dish. The best way to reap the most benefits out of these mysterious seeds is to eat them in the morning.

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The simplest way to include chia seeds in your diet is by adding them to your glass of morning water.

Soak 2 tablespoons of chia seeds in 3 cups of water for 30 minutes. If you want some additional flavours, squeeze a lemon, orange or add chopped fruits.

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If you want to make chia pudding thicker and slightly sweet, add 2 tablespoons of chia seeds to cup of coconut milk and soak it for a couple of hours.

Some people dont like the texture of chia seeds. If you dont enjoy chewing the seeds either, use a blender to smoothen the texture.

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Like smoothies? Take 1 chopped apple, 1 tablespoon of chia seeds, 1 cup of yoghurt and 1 tablespoon of unsweetened peanut butter. Add the ingredients to a blender and blend until the mixture is smooth.

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Chia seeds act as a great substitute to pectin (a fibre present in fruits that traps the liquid) in a jam as they can absorb 10 times their dry weight in water.

Pectin is bitter and it needs more sugar to soak the liquid and bind the suspended pieces of fruit in jam. But if you use chia seeds, you wont need to add too much sugar to make it taste sweet.

When compared to regular sugar-packed jam, chia seeds jam is much easier to make.

Add 2 cups of fruit into a saucepan over medium-high heat. Once it warms up, mash it with a spoon until it reaches your desired consistency. Then, add 2 tablespoons of chia seeds and give them a good stir until combined. Remove from heat and the jam will start to thicken as it cools.

The whole process will barely take 10 minutes. Add it to a jar and store.

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Swap your regular cereal for chia cereal.

Soak the seeds overnight in milk and top it with nuts, seeds, fruits or cinnamon. To add some more flavours, you can also add mashed banana and vanilla extract.

Chia seeds are not a substitute for a healthful diet and exercise. But they are a nutritious replacement for higher calorie foods and an excellent source of fibre.

If youre trying to lose weight and working out to achieve abs, you can also start adding chia seeds to your salads, kebabs, granola bars, ice creams and baked items as well.

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How To Boost The Process Of Burning Fat & Getting Ripped By Adding Chia Seeds To Your Diet - MensXP.com

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Amlas are high in fiber and low in calories. So you can consume a decent amount of amla without worrying about your calorie intake. Research suggests that eating berries may aid weight loss and help you eat fewer calories overall. A small study found that those who ate berries as a snack consumed 130 fewer calories at their next meal.

Cumin, on the other hand, contains a unique active ingredient called thymoquinone, which is a naturally occurring chemical that has antioxidant and anti-inflammatory properties. This ingredient targets free radicals in your body and helps to remove toxins. It can also help your cells respond to insulin and glucose, which keeps your blood sugar stable. A 2015 study carried out on overweight adults compared the weight loss effects of cumin with those of a weight loss medication and a placebo. It was found that both cumin and medication can help lose a significant amount of weight.

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Weight loss: Have this amla jeera water every morning to lose weight - Times of India

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I workout 5 days a week, with a break on Thursdays and Sundays.

4 days are reserved for upper body workouts and a day for lower body exercise.

I work out hard, but make sure not to strain my back. Basically, do not do any form of complex training, but just the amount that keeps me fit and engaged.

On days I don't feel like working out, or busy, I go on long walks (6km or so).

The secret to my workout is that I solely enjoy it- listen to music that I like, do what I like. That way, it doesn't feel burdensome.

Rest days are important too. I do not overdo, or underdo my trainings.

Low-calorie recipes I swear by: No specific recipes but I am more disciplined about what I eat now.

I stick by my diet, no matter what. I have consciously avoided sugar, sweets and fried stuff for so long and plan to continue to do the same.

Yes, one thing I can say is that I make sure I make each meal a complete satisfaction for me. My theory is that we tend to overeat, not because we are hungry but because we are never satisfied.

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Weight loss story: "My breakfast is 2 slices of bread and 4 whole eggs" | The Times of India - Times of India

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These findings are groundbreaking for the 160 million Americans struggling with overweight and obesity, study author Dr. Hana Kahleova, Ph.D., director of clinical research for the Physicians Committee said in a statement. Over the course of years and decades, burning more calories after every meal can make a significant difference in weight management.

Also of note was that the studys diet was 75% carbs, 15% protein, and 10% fat, Business Insider reported. Participants consumed plant-based foods that contain lots of complex carbs. These can increase the thermic effect, which requires the body to use more energy to digest them. They can also boost the number of calories you burn as the meal digests.

The thermic effect, in part, aided participants weight loss. Also of help was the naturally low-calorie, nutrient-dense unprocessed plant carbs.

Plant-based foods are known to be more satiating and less energy-dense, Kahleova said. This clearly shows that a vegan diet can help people lose weight even without an intent to reduce calories.

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Researchers: high-carb, vegan diet may be the key for weight loss - Atlanta Journal Constitution

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My breakfast:

I used to have a glass of milk/ vegetable oats/ upma/ besan chilla/ vermicelli/ paneer roti/ egg whites omelette on a regular basis.

My lunch: Any green sabzi made at home, with curd and salad, along with one chapati.

My dinner: Super light and easy. I used to choose between clear vegetable soup, vegetable oats, sandwich or paneer chat.

Pre-workout meal: 2 Boiled Egg whites or Fruits

Post-workout meal: My Lunch, since I used to workout before lunchtime.

I indulge in (What you eat on your cheat days):I love eating dosa, chole bhature, noodles and momos and try to have them in little quantities on my cheat days. But, even then, I try my best to stick to homemade food.

My workout: My exercise regime was strictly home-based as I didn't go to any gym. It wasn't fixed but consisted of a combination of treadmill running (3-4 km), full-body workout moves, and some to target thigh and arm fat.

I also follow the K-Pop dance workout, which is my all-time favourite. Super engaging.

Also, I used to work out for 1.5-2 hours, five days a week. Two days rest for my sore muscles to recover.

Low-calorie recipes I swear by: Throughout these six months, my total calorie intake stayed between 1200-1400 calories. So, I used to have a lot of low-calorie meals such as poha, chilla, and some healthy versions of my favourite junk food (steamed wheat momos, paneer tikka wrap, bhel puri with no ketchup and loads of veggies). Of course, all usually homemade.

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Weight loss story: I started having jeera water, chia seeds water, green tea and black coffee - Times of India

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One of the most common falsehoods about losing weight is the older you get, the harder it will be. However, believing this lie can be a huge mistake, considering that age may not make it harder to lose weight after all, according to a new study.

This research on age and weight loss was published in October 2020 in the journal Clinical Endocrinology and examined the correlation between obese patients and their ages. The study authors found that patients over the age of 60 were able to make lifestyle changes to lose weight just as effectively as their younger counterparts.

Between 2005 and 2016, researchers in the UK worked with a group of 242 randomly selected obese patients who participated in a hospital-based obesity service. They were put on a plan that only utilized lifestyle changes for weight loss, which included dietary and psychological support. Patients were split into two groups: those aged 60 and older and those under 60. (Related: 15 Underrated Weight Loss Tips That Actually Work.)

Weight-loss intervention in the patients ranged anywhere from one month to 143 months, but the results showed that the group of patients aged 60 and older lost weight just as effectively as the under-60 group. Doctors and researchers measured both weight and BMI and noticed no significant difference in either metric between the groups.

The study authors concluded that in a lifestyle-change weight-loss plan, age should not play a factor. That said, they also noted that this study is hospital-based, which means it could be different for those seeking to lose weight on their own.

So, yes, it's a mistake to believe the lie that the older you get, the harder it will be to lose weight. Weight loss for older adults might simply mean going about it in a different manner to achieve the same results as someone half their age. Remember, the patients in this study were matched up with doctors to help them through the process, which ultimately proved successful. If you're setting out on a weight-loss journey of your own, it may not be a bad idea to also seek out the help of medical professionals (such as your primary care doctor, personal trainer, registered dietitian, or nutritionist) who can tailor specific lifestyle changes to you.

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The #1 Weight Loss Lie You Need to Stop Believing - Yahoo Lifestyle

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In order to lose weight, you should know your body type first. People tend to start intaking diet food without having proper knowledge about the right ingredients, proportions and combination. As a result, they start losing enthusiasm when they do not get any positive result. Suggested by Pooja Banga, specialist in the field of Diet and Nutrition, here are some vegetable hacks which will definitely boost your weight loss process.Raw veggies as snacksTo beat the frequent hunger pangs, you can replace the junk food with raw vegetables. The fiber in them will keep you full for a long time. Raw carrot sticks, radishes, broccoli florets or cherry tomatoes are popular snacks among health freaks. To increase the taste, you can add a little bit of olive oil, black pepper, Italian seasonings etc. or can add dips like hummus.

High protein meals with more vegetablesBoth the low fiber meals like noodles, pasta etc. and high protein meals should be balanced with some vegetables. The soluble fiber in vegetables like French beans, carrots, beetroots, cabbage, broccoli, bell peppers will improve the digestive system. You can saut the vegetables or can add in salad form.

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Try this healthy way to lose weight - Times of India

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WOBURN, MA / ACCESSWIRE / December 2, 2020 / Losing weight and reaching your fitness goals is tough, even in the best circumstances.

Throw in a pandemic and a year marked by chaos, and losing weight can feel nearly impossible. However, according to Nico Dandini, fitness professional and coach at the renowned Mike Boyle Strength and Conditioning gym (MBSC), achieving your fitness goals is still completely possible.

Nico Dandini graduated from the University of Massachusetts Amherst in 2018 with a Bachelor's of Science degree in Kinesiology. He subsequently landed a job as a personal trainer at MBSC. Mike Boyle Strength and Conditioning has been recognized as a Top 10 Gym in the nation in multiple publications, including Men's Health and Women's Health Magazines. The gym is well known for both their functional training and sports performance training programs.

Over the last 2 years, Nico Dandini has trained athletes, teams, and individuals of all levels and equipped his clients with the tools, resources, and knowledge to reach their greatest fitness goals. When the pandemic altered the routines of gym-enthusiasts across the globe, MBSC pivoted, first offering exclusively online training programs, then outdoor only workouts, and eventually restricted indoor workouts. During this time, Nico improved his online coaching services through MBSC, and presently offers 1-1 (in-person and online) training and nutritional programs tailored to his client's goals, equipment access, and fitness level.

For many, the turbulence of 2020 has caused them to lapse into unhealthy eating habits and allow their training to fall to the wayside because getting to the gym was impossible.

However, Nico is clear, "With the right knowledge and mindset, it is entirely possible to achieve our greatest goals, even amid a pandemic."

Nico Dandini shares his top three tips to lose weight during unprecedented times.

1. Figure out why you want to get healthy or lose weight. It's very important to have a clear "why". Perhaps you want to live longer, so you can spend more time with your family. Or maybe you want to improve your quality of life.

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According to Nico, "Weight loss doesn't necessarily mean getting shredded, oftentimes it just means feeling better and having more physical freedom."

Whatever your "why" is, write it down, and keep it in a spot where you'll see it everyday. That way, you are constantly reminded of your purpose to lose weight.

2. Formulate a nutrition plan. Nico's boss and mentor Mike Boyle once said, "You can't out train a bad diet." Therefore, if you want to lose weight, develop a nutrition plan that puts you in a calorie deficit. A calorie deficit is when you burn more calories than you consume. It's the foundation of weight loss, so it's important your nutrition plan checks that box.

There are two ways to achieve a calorie deficit. The first is by determining how many calories you can eat per day to get into a calorie deficit than counting calories throughout your day. Counting calories is great for individuals who enjoy numbers, percentages, and having clear goals to stay within. Nico recommends the free My Fitness Pal app which makes counting calories simple! If you want to know how many calories you need to eat per day to get into a calorie deficit, download Nico's eBook titled The Beginner's Guide to Fat Loss.

However, this method can be overwhelming or stressful for others who may prefer a more fluid approach to nutrition. For these folks, Nico shares the second strategy you can use to achieve a calorie deficit. Base each meal around a protein source, a serving of fruits/veggies, and at least 8oz of water. Regardless of the method you choose, remember to be realistic, and take baby steps.

"Sustainable methods lead to sustainable results," says Nico.

3. Create a consistent training routine. Get moving to burn calories. When you develop your training routine, Nico advises to start small.

"The biggest mistake I see people make is biting off more than they can chew and then burning out," he explains.

The best way to see results is through consistency, so it's important to use sustainable methods that allow you to be consistent.

"You don't have to workout 7 days a week to the point of exhaustion. Rather 2-3 quality workouts per week and 10-20min walks everyday will help you lose weight sustainably," Nico says.

Another way to stay consistent is to find an accountability partner or hire a coach who will push you towards your goals even on days you don't feel like it.

BONUS TIP: Be patient

You can't expect change within the first 2 weeks of making a change. Instead, stay on the path and be consistent, over time, you'll start to see change. Remember, health is a lifelong journey!

To learn more about Nico Dandini or inquiry about his training services at MBSC, visit https://nicodandini.com/onlinecoaching/.

Contact Name: Nico DandiniBusiness Name: Mike Boyle Strength and ConditioningAddress: 29 Draper St, Woburn, MA 01801Website Link: http://www.nicodandini.com/Send Email

SOURCE: Mike Boyle Strength and Conditioning

https://www.accesswire.com/618776/How-To-Lose-Weight-In-Unprecedented-Times-With-Nico-Dandini-Fitness-Professional-And-Coach-At-Mike-Boyle-Strength-and-Conditioning

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How To Lose Weight In Unprecedented Times With Nico Dandini, Fitness Professional And Coach At Mike Boyle Strength and Conditioning - Yahoo Finance

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The best way to start is with a good breakfast which provides lots of nutrients and keeps you feeling fuller for longer.

It seems there is one simple dish that tops the list of nutritious breakfast foods.

Several studies show eating eggs for breakfast could be the key to slimming down to a healthy weight.

By comparing the effects of eating eggs in the morning, versus other breakfast foods of the same calorie content, it was found that eggs can increase the feeling of fullness.

READ MORE:How to live longer: Habits to boost longevity

A large egg has only 78 calories but is packed with 7 grams of protein.

A small egg can contain up to 4.9 grams of protein.

Another expert study discovered that eating a high protein diet helped to reduce "obsessive thoughts" about food by up to 60 percent.

It may also curb the desire for late-night snacking.

Not only are eggs a great source of protein, but they are also filled with many vitamins and minerals which are commonly lacking in the diet.

What's more, they are inexpensive and can be whipped up into a satisfying meal in just minutes, perfect for those with an on-the-go lifestyle.

Some popular, easy-to-make breakfast dishes include omelettes, boiled eggs, poached eggs and scrambled eggs.

However, experts warn that adding bread to a morning dish could drastically decrease its benefits.

According to Livestrong, egg sandwiches have up to four times as much low-quality carbs as protein.

This is because they are only made with one egg and therefore low in protein, which could lead to you snacking later in the day.Of course, with the increasing popularity of vegan diets, not everyone is able to eat eggs.

The good news is there are now plenty of healthy alternatives to eggs available in supermarkets.

Tofu can also be used to make a scrambled-egg stye dish which is equally as filling and packed with protein.

Other protein-packed foods which can be incorporated into your diet include nuts, lentils, legumes such as kidney beans and even broccoli.

Continued here:
Weight loss: Eating eggs for breakfast is a simple way to slim down and boost metabolism - Express

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Nuts make a delicious, protein-rich snack or addition to meals.

Theyre versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat few or no animal products.

Eating nuts can help you meet your needs for protein, which is necessary for building bones, muscles, and skin. Protein also increases feelings of fullness, helping you stay satisfied and energized (1).

While all nuts contain protein, some provide more than others. This article reviews 8 nuts that are high in protein.

Protein: 7 grams per 1/4-cup (35-gram) serving of almonds (2)

Almonds are actually a seed. However, people often group them with nuts and consider them to be a high protein option.

In addition to being high in protein, almonds are loaded with antioxidants. These plant compounds protect the body from free-radical-induced oxidative stress, which can lead to aging, heart disease, and some cancers (3).

The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so its best to eat almonds with the skin for the most benefits (4).

To make a balanced snack with almonds, pair them with a piece of fruit.

Almonds provide 7 grams of protein per 1/4-cup (35-gram) serving. Theyre also packed with antioxidant compounds that can help protect your cells from damage.

Protein: 4.5 grams per 1/4-cup (29-gram) serving of chopped walnuts (5)

Eating walnuts is a delicious way to boost your protein intake.

Walnuts are also a source of heart-healthy fats. Specifically, they contain more omega-3 fatty acids, in the form of alpha-linolenic acid (ALA), than any other nut (5).

Some observational studies have linked ALA intake to a lower risk of heart disease (6).

With their fatty texture and mouthfeel, walnuts are a good addition to ground meats and can further increase the protein content of meat-based dishes.

Walnuts contain 4.5 grams of protein per 1/4 cup (29 grams). Adding walnuts to your diet is a good way to boost your intake of protein and heart-healthy omega-3 fatty acids.

Protein: 6 grams per 1/4-cup (30-gram) serving of pistachios (7)

A serving of pistachios provides as much protein as one egg (8).

These nuts have a higher ratio of essential amino acids relative to their protein content, compared with most other nuts (9).

Essential amino acids are those that need to be obtained through the diet so that the body can use them to build proteins that are necessary for important functions (10).

For a fun way to eat pistachios, try blending them into a nut butter to eat on toast, apples, or crackers.

With 6 grams of protein per 1/4 cup (30 grams), pistachios contain as much protein as an egg per serving, plus a high amount of essential amino acids.

Protein: 5 grams per 1/4 cup (32 grams) of cashews (11)

Cashews are technically seeds. Theyre not only high in protein but also contain several important vitamins and minerals.

A 1/4-cup (32-gram) serving provides about 80% of the Daily Value (DV) for copper. Copper is a mineral that supports immunity and aids the creation of red blood cells and connective tissue (11, 12).

Studies have also found a link between low copper intake and an increased risk of osteoporosis, a condition characterized by weak and brittle bones (12).

Thus, getting more copper in your diet by eating cashews may be one way to help protect against this condition.

To enjoy more cashews in your diet, eat them as part of a balanced snack on top of plain yogurt with fruit.

Cashews contain 5 grams of protein per 1/4-cup (32-gram) serving. Along with protein, cashews contain essential micronutrients like copper.

Protein: 4.5 grams per 1/4 cup (34 grams) of pine nuts (13)

Pine nuts are the seeds of certain varieties of pine cones. Theyre prized for their mild, sweet taste and buttery texture, which comes from their high fat content.

In addition to providing 4 grams of protein, a 1/4-cup (34-gram) serving of pine nuts has 23 grams of fat (13).

The fat in pine nuts mostly comes from unsaturated fats, which may help reduce risk factors for heart disease. One of the fatty acids in pine nuts may also exhibit anti-inflammatory effects and help prevent cancer from spreading (14, 15).

Toasted pine nuts are a delicious way to add some extra protein to salads, grain bowls, or vegetables. To toast pine nuts at home, cook them in a skillet over medium heat for a few minutes until fragrant.

Sweet, buttery pine nuts have more than just a delicious taste. They also provide 4.5 grams of protein per 1/4-cup (34-gram) serving, as well as healthy fats.

Protein: 4.75 grams per 1/4 cup (33 grams) serving (16)

Brazil nuts come from the seeds of a rainforest tree and are easy to spot in a bag of mixed nuts, as theyre usually the biggest ones.

Along with protein, they provide healthy fats, fiber, and an assortment of micronutrients. Whats more, Brazil nuts are one of the best food sources of selenium, an essential mineral that supports thyroid health and protects the body from infection (17).

Just one Brazil nut (5 grams) has almost 175% of the DV for selenium (16).

Try mixing Brazil nuts with other nuts and seeds, dried mango, and dark chocolate chunks for a protein-rich trail mix.

Brazil nuts contain 4.75 grams of protein per 1/4-cup (33-gram) serving. Eating Brazil nuts is an excellent way to add more protein to your diet and meet your daily needs for selenium.

Protein: 9.5 grams per 1/4-cup (37-gram) serving (18)

Peanuts are a legume but considered a nut from a nutritional and culinary standpoint.

Like most legumes, they provide a lot of plant-based protein. In fact, peanuts have the highest protein content out of all commonly consumed nuts.

Peanuts are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body (19, 20).

For a balanced snack that provides protein, fats, and carbs, combine peanut butter and bananas on their own, or assemble them on top of toast.

With 9.5 grams of protein per 1/4 cup (37 grams), peanuts beat out all other nuts on the list in terms of protein content. They likewise provide a healthy dose of biotin and other nutrients.

Protein: 5 grams per 1/4-cup (34-gram) serving (21)

Hazelnuts have a slightly sweet, buttery, and toasted flavor, making them a particularly delicious source of protein.

Studies have also found that adding hazelnuts to your diet may help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby lowering the risk of heart disease (22, 23).

For a high protein snack, make some homemade Nutella spread. Blend 1 cup (135 grams) of hazelnuts with 2 scoops (60 grams) of chocolate protein powder, 1 tablespoon (6 grams) of cocoa powder, and two tablespoons (30 mL) of maple syrup.

Hazelnuts contain 5 grams of protein per 1/4-cup (34-gram) serving. In addition to boosting protein intake, consuming more hazelnuts may help improve heart health and lower the risk of heart disease.

Nuts are a healthy source of plant-based protein. They make a convenient snack, and you can add them to many dishes to boost their protein content.

The nuts on this list are all good sources of protein, with peanuts providing the most protein per serving.

If you cannot eat peanuts or want to try some different protein-rich nuts, cashews, hazelnuts, and Brazil nuts are a few interesting options.

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8 High Protein Nuts to Add to Your Diet - Healthline

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