I always believe in eating every 2-3 hours as my nutritional philosophy. It is a guaranteed way to jumpstart your metabolism, lose weight and maintain it as well. Four healthy main meals (breakfast, lunch, snack time & dinner) & 3-4 fillers in between these meals is the goal and it has given my clients long-lasting & consistent results over the last 17 years. Healthy, nourishing fillers that not only keep hunger at arm’s length but also prevent mid-morning or late night binging on chips, pringles, cup cakes, samosas, chaats.

Easy snacking
Here are some filler options to help you:

1. Fruits – carry a whole fruit like apple, orange, pear, guava, so you can conveniently have it on your desk as well.
2. Chana – can be had on the go
3. Fox Nuts – the homemade ones can be turned into healthy chaat as well.
4. Carrots/ cucumber sticks – This could be even had along with homemade hummus or hung curd dip.
5. Dry roasted sprouts – can be turned into chaats by adding onion, tomatoes, and lime.
6. Popcorn – The homemade one made using corn kernels.
7. Threptin Biscuits – Over the other digestive/ cream crackers.
8. Diet khakras – The millet options available like Ragi/ Jowar.
9. Dry Fruits – Like almonds, walnuts, dates
10. Oats smoothies – Can be replaced with fruit juices/ shakes – using yogurt, fruits & dates
11. Rice Crackers – Can be used as a base for a taco
12. Epigamia/ Greek yogurt

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Everybody around is presently going overboard on the ketogenic diet. It’s the most popular diet right now. Many of the clients have tried this diet. This piece of article talks about why you should run in the opposite direction when anyone mentions keto.

What is keto diet?

Ketogenic diets are high in fat, adequate in protein and low in carb, the principle being that a diet on low carb intake automatically turns to fat as the energy source for your body i.e. fat won’t be stored but works as fuel.

The keto diet works on the theory of converting fat into both fatty acids & ketones in the liver. The ketone bodies, in turn, replace glucose as an energy source, which then fuels the body.

Does it sound alright??? Easy to follow???

what’s not to like about high-fat foods??? I mean butter chicken or pakora or cheese???

Well sorry to burst the bubble, but it is not as it looks like here’s why.

Too good to be true?

Keto diet is composed of 70-80% fat. Considering that the recommended dietary intake of fat shouldnt exceed 5 – 10%, when you select the keto diet, you increase the risk of contracting high blood cholesterol levels, TG’s or even LDL level. There’s side effects like chycardia, fatigue, brain fog, confusion, excessive sweating, lightheadedness, and chills. As when you opt for keto diets – you don’t select the right – good fats – polyunsaturated omega 3 fatty acids. In females- they experience irregular or disruption of periods.

Why is keto not apt for the long run?

Ketogenic diets were designed primarily for epileptic patients in response to a medical condition. In absence of a problem that needs an intervention like a keto diet, are you not better off with a balanced diet? Health, like nutrition, is all about balance.

This diet may work for some, but not for others even if it does work, your body composition will change, with higher fat to muscle ratio. So when you get back to normal diet i.e. having carbohydrates – your metabolism will be less efficient because of the higher fat content due to the fact that muscle burns more calories, at rest than fat.
You will end up gaining more weight.

Why risk plugging your arteries or adding fat when you can simply follow lifestyle modification & lose weight. It is something to think about.

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What we eat is the key to supporting our immune system and living a long, healthy life. Ensuring that you are eating a balanced diet, which includes a mix of proteins, carbohydrates, fats & along with vitamins & mineral-rich food is very crucial. Avoid processed & high sugar food is important, eating specific foods that promote a healthy immune system is important to avoid diseases. Here are some foods to boost immunity that you should include in your diet.

1. >Lean Meat and Legumes:
   Protein is important for enhancing immunity because it helps to form the cells that the immune system functions on. Include lean meat like chicken, fish & eggs or plant based protein like lentils, beans, pulses & legumes which help in boosting immunity. They should make up 1/4th of your plate in each main meal (breakfast/ lunch/ dinner)
2. Vegetables & Citrus Fruits:
   The inclusion of citrus fruits in one’s meal is a sure shot way of solidifying your immunity. Fruits like oranges, lemons, tangerines & vegetables like broccoli, fiber & flavonoids, and citrus fruits keep one hydrated & have a low-calorie count.
3. Turmeric:
   Turmeric is known for its anti-inflammatory qualities. It has been observed in studies that calcumin, the active ingredient that gives turmeric its immune building properties, is a naturally occurring chemical that gives turmeric its distinctive yellow colour & is useful in treating rheumatoid arthritis. Turmeric has flavonoid, zinc, ascorbic acid & potassium.
4. Yogurt & Fermented Foods:
   Probiotic food items like yogurt, tempeh, kefir, sauerkraut and Indian pickles are highly effective in maintaining a healthy gut.

There is a saying that you cannot control everything in your life, but you can control what you put in your body. So eat with the thought & the next time you plan your meals, make extra efforts to include more of the above mentioned foods for a natural immune boost.

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