Weight loss : Six Steps to EAT MINDFULLY during Weight Loss | How to eat during your weight loss Journey | Steps to Eat during your Weight Loss | How to Eat mindfully?|

Humans are blessed to have a Brain. Where comes the topic of doing things with a mindful approach. When we human beings tend to do things that what we like, then we do them with precision and mindfully and why not we deal the same thing with Food!!!

We eat not just to fulfill our Hunger but also to fulfill our soul.There are times when we stuffed our bodies with junk food and fast food on a daily basis. we become  overweight and unhealthy, addicted to snacks and fried and fatty food, and would mindlessly overeat.

Instead of eating mindlessly, putting food into your mouth almost unconsciously, not really tasting the food you’re eating … you notice your thoughts, feelings, and sensations.

You learn to pay attention to:

Why you feel like eating, and what emotions or needs might be triggering the eating.

What you’re eating, and whether it is healthy or not.

Mindful eating is the practice of cultivating an open-minded awareness of how the food we choose to eat affects one's body, feelings, mind, and all that is around us.When eating mindfully, we are fully present and savor every bite-engaging all our senses to truly appreciate the food.

“The rhythm of life is becoming faster and faster, so we really don’t have the same awareness and the same ability to check into ourselves,” said Dr. Cheung, who, with the Vietnamese Buddhist monk Thich Nhat Hanh, co-wrote “Savor: Mindful Eating, Mindful Life.” “That’s why mindful eating is becoming more important. We need to be coming back to ourselves and saying: ‘Does my body need this? Why am I eating this? Is it just because I’m so sad and stressed out?’ ”

Mindful Eating Helps you rediscover a healthy and Joyful eating with Food!!!!

Lets Discuss Six Steps to Mindful Eating:
  

💯Mindful Eating Helps you rediscover a healthy and Joyful relationship with Food!!!! Eating mindfully is an art! It helps you eat for a longer period and makes you eat less subsiding your hunger.

1.     Eat only when our body tells you to eat

Feeling hungry at the start of a meal is good, but eating every time you feel hungry can result in overeating. learn the difference between being physically hungry and emotionally hungry. For example, snacking at work may have more to do with boredom.

2.    Start with a small portion.

Eat smaller Bites and chew them properly. It may be helpful to eat in a smaller plate than you usually use to eat.

3.    Avoid Distractions

When eating Just Eat. Bring all your senses to the Food and eat attentively. Cherish the Color, aroma, texture of your Food. It is when your body starts to discover when your stomach is full.

4.    Eat slowly, chew thoroughly

Your Body needs atleast 15-20 Minutes to realise that it is in the process of Eating. This is when you tend to eat less and feel fuller in less time as your hunger tends to subside.

5.     Listen to your Body and stop when full

Decide and discover your portion of Food. It is only for you to decide how much to eat, when you are attentive of your body, of your Stomach and Hunger

6.    Eat Foods that are Nutritionally healthy

Well, at last the concept of mindful eating comes out of healthy eating. You should know and try consider where your Food comes from and cultivate the habit of consuming foods that are good for your Mind, Body and Soul.

🌸The way your skin and body look from outside can also determine your relationship with food bcoz from inside not many can judge. And it’s not about the set rules or principles, I am talking about. Its not that only fat people have an unhealthy relationship with food. It could be thin people who could be thin as well or who look aesthetically fit too.

🌸Healthy relationship with food is that when you learn to say no to bad food. You learn what to eat and how much to eat. Binge eating is alright at times. Everyone does it (including me). But how often do you do it that matters the most.

🌸It is when we begin to understand and change the way we look at food, do certain changes to our eating habits and start taking charge of our life’s.

🌸And by the way, it’s not an obsession, it’s a lifestyle change to adopt.




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Weight Loss: Carbs at night ? Are carbohydrates good or bad to eat at night ? Are carbs at night making you Fat? CARBS BEFORE BAD ?

Carbohydrates are the most important energy source for our body.

 

Carbohydrates are a macro nutrient that, when broken down, turns into sugar (glucose) and is used by the body as energy or fuel.

Carbohydrates come in simple forms such as sugars and in complex forms such as starches and fiber. The body breaks down most sugars and starches into glucose, a simple sugar that the body can use to feed its cells.

Now to understand whether do consume Carbs at night or not , let us first find out what carbohydrate actually does to our body!!!!!

Checkout my post on type of carbohydrates: click here

What Carbohydrates does to our Body?

When people eat a food containing carbohydrates, the digestive system breaks down that food into simple sugar and that is Glucose, which enters the blood.

As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.

As cells absorb blood sugar, levels in the bloodstream begin to fall.

When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar.

This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

Carbohydrates that raise blood sugar quickly are said to be on the glycemic index (GI), while those with a gentler effect on blood sugar levels have a lower GI score.

If you’re eating sugar - the sugar molecules can be digested and absorbed into the blood stream really quickly(being as close to body glucose), which is why they’re the most rapid form of energy, This is also why they are associated with a quick spike in blood sugar - your body absorbs all that glucose at once.) When you eat starch, the process of breaking it down into glucose happens over a longer period of time, because of its complex structure, 

Carbohydrates enter the bloodstream as glucose at different rates.

·        High-GI carbs enter the bloodstream quickly as glucose

·        Low-GI carbs enter slowly, because they take longer to digest and break down.

In the long term, low-GI foods, together with exercise and regular sleep, are better for maintaining health and body weight.

Low GI carbohydrates are linked to: 

·        less weight gain

·        better control of diabetes and blood sugar

·        healthier blood cholesterol levels

·        lower risk of heart disease

·        better appetite control

·        enhance physical endurance.

So when should we eat carbohydrates?

If your diet consists of excessive carb and sugar without any fibre (which gets absorbed faster), there are high chances that your level of blood glucose will shoot up. Therefore, a low-carb diet is the most flexible diet.

If you are undergoing a weight loss then you should definitely include Complex and Fibrous carbohydrates in most of your diet and try to avoid simple carbohydrates.

Complex carbohydrates are always best except, again , after a workout where you could take simple (sugar) carbohydrates to get a insulin spike, but at other times doing this is not very beneficial because insulin is a storage hormone and its going to shut everything into muscle. 

There are many tasty vegetables that can be included on a Low Carb Diet.

In addition to being low in carbs and calories, they may reduce your risk of various diseases and improve your overall health and well-being.

Eating carbs right after a workout can help to repair the micro-damage that you do to your muscles during the workout. This means that your training schedule plays a role in the optimal time to eat carbs. 

Eating carbohydrates at night doesn’t necessarily make you gain weight. It’s eating an excess of carbohydrates, at any time of day, which may lead to weight gain. That is an important point that you need to remember.

It is however advisable to eat more of low GI Foods at night so that, it keeps you full for a long period of time till the morning breakfast.  

If the amount of carbohydrates that you are taking in your dinner, fits to your daily required macros , then you can have it without any guilt. But however if it crosses your macro limits, then it is definitely going to make you fat.

The best time to eat carbs is when it suits you!

If you choose to have carbohydrates like cereal or toast for breakfast. That doesn’t mean you can’t have any more carbs that day! Remember, how you distribute your carb intake should suit you and your lifestyle. Living a healthy lifestyle should be enjoyable and sustainable — not a short-term fad! 

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Weight loss Recipe : Tasty Indian style Rice Porridge Recipe | Easy Weight loss Recipe | Rice Porridge Recipe for Fever & Cold | Good for Digestion and Gut Health

Rice Porridge

Easy South Indian Style Rice Porridge is one of the best option for Light and on the go Dinner.

This dish can also be made with left over Rice and contains very less calories. Light on stomach and easy for your Gut health, this recipe can even be good during fever and cold days.

Very light and easy Recipe lets Check out the Recipe to the same.

       

INGREDIENTS: Whole Wheat Flour:            2 Tbs Jeera/Cumin powder:           1 tsp Yogurt:                                 1 Cup Water:                                   as needed  Salt:                                      To taste          Cooked Rice:                        1 Cup Serving: 3 - 4 people INSTRUCTIONS 1. In a deep vessel, add Wheat Flour and curd. Mix well with a whisk. Make sure that no lumps are formed. Add salt as required. 2.Add around 3-4 cups of water. Cook this mixer, until it gets completely boiled. Keep on stirring while this mixer is cooked. 3.Add cumin powder now. Give a quick stir. 4.Now, roughly mash your cooked rice and add it to your vessel. If its too thick add water to required consistency you want. 5.After adding Rice, cook for around 3 minutes and switch off the flame. 6. Serve Hot.     Note: §   If you have over cooked Rice or Left-over Rice then this recipe tastes best. However, you can also make this with newly cooked Rice, it anyway tastes good. §  The consistency of the porridge is best when its neither too thick nor too runny. That’s why add water as per your requirement. §  Don’t forget to add cumin powder, as it adds on to the flavor. §  You can even top this up with Ghee and Jeera Tadka, but would increase the number of calories of the dish. §  You can even add other cooked lentils along (Mung, Mogar, Chana dal)

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#caloriedeficit #caloriecontrol #howtolosefat
#losingfat #weightlossjourney2019 #healthyeating #healthandfitness
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INGREDIENTS:

• Whole Wheat Flour:            2 Tbs
• Jeera/Cumin powder:           1 tsp
• Yogurt:                                 1 Cup
• Water:                                   as needed
•  Salt:                                      To taste        
•  Cooked Rice:                        1 Cup

Serving: 3 - 4 people

INSTRUCTIONS

1. In a deep vessel, add Wheat Flour and curd. Mix well with a whisk. Make sure that no lumps are formed. Add salt as required.

2.Add around 3-4 cups of water. Cook this mixer, until it gets completely boiled. Keep on stirring while this mixer is cooked.

3.Add cumin powder now. Give a quick stir.

4.Now, roughly mash your cooked rice and add it to your vessel. If its too thick add water to required consistency you want.

5.After adding Rice, cook for around 3 minutes and switch off the flame.

6. Serve Hot.  

 

Note:

§   If you have over cooked Rice or Left-over Rice then this recipe tastes best. However, you can also make this with newly cooked Rice, it anyway tastes good.

§  The consistency of the porridge is best when its neither too thick nor too runny. That’s why add water as per your requirement.

§  Don’t forget to add cumin powder, as it adds on to the flavor.

§  You can even top this up with Ghee and Jeera Tadka, but would increase the number of calories of the dish.

§  You can even add other cooked lentils along (Mung, Mogar, Chana dal)